Welcome to Your Mental Health Hub

We’re Here to Help

Navigating mental health can feel overwhelming, but you’re not alone. This site is your trusted resource for understanding common mental health challenges, how to assess what’s going on, and finding practical steps to get help. Whether you're seeking support for yourself or someone you care about, we’ve got you covered.

Common Mental Health Challenges

Anxiety Disorders

• Symptoms: Constant worry, restlessness, physical symptoms like a racing heart or trouble sleeping.

• How to Assess: Reflect on how often anxiety interferes with daily life and relationships.

• Get Help: Talk to your GP for referral options, or explore free online CBT resources like NHS Talking Therapies.

Depression

• Symptoms: Persistent sadness, loss of interest in activities, fatigue, or thoughts of hopelessness.

• How to Assess: Use tools like the PHQ-9 questionnaire or talk to a trusted friend or professional.

• Get Help: Speak to your GP or access crisis lines like Samaritans (116 123) if you're struggling.

Self-Harm and Suicidal Thoughts

• Symptoms: Engaging in self-injury, feeling hopeless, or having thoughts of ending your life.

• How to Assess: Notice patterns of self-harm or persistent thoughts about suicide. Write down these feelings to better communicate them to someone you trust.

• Get Help: Reach out immediately. Call Samaritans (116 123) or text SHOUT to 85258 for free, confidential support. In emergencies, call 999 or go to A&E.

ADHD and Neurodiversity

• Symptoms: Difficulty focusing, impulsivity, struggles with time management, or burnout.

• How to Assess: Consider self-screening tools like the ASRS-5 for ADHD or consult a specialist.

• Get Help: Contact private providers like Psychiatry UK or ask your GP about NHS referral pathways.

Emotionally Unstable Personality Disorder (EUPD)

• Symptoms: Intense emotional swings, fear of abandonment, impulsive behaviours, or self-harm.

• How to Assess: Reflect on the impact of emotional instability on your relationships and day-to-day life.

• Get Help: EUPD is treatable. Dialectical Behaviour Therapy (DBT) is a common and effective approach. Speak to your GP about therapy options or explore NHS mental health services.

Trauma and PTSD

• Symptoms: Flashbacks, avoidance, hypervigilance, or emotional numbness.

• How to Assess: Reflect on the impact of past events on your present life.

• Get Help: Look into trauma-focused therapies or self-help tools like grounding exercises.

Substance Use Challenges

• Symptoms: Dependency on alcohol, drugs, or other substances to cope.

• How to Assess: Ask yourself if substance use affects relationships, work, or health.

• Get Help: Access services like Alcoholics Anonymous (AA) or local substance use services.

Where to Start: Assessing Your Needs

If you're unsure of what you're experiencing, start with these steps:

1. Reflect on Your Symptoms: Write down what you’re feeling and how long it’s been going on.

2. Take Online Screening Tests: Sites like Neurohaven, or Mind offer quick tools.

3. Speak to Someone You Trust: Sometimes, talking it through can clarify next steps.

Finding Help in the UK

NHS Mental Health Services

• Self-Referral: Many areas offer self-referral for NHS Talking Therapies.

• GP: Book an appointment for guidance and referrals to specialists.

Private Support

• Consider private therapy or psychiatry if NHS wait times are too long. Use directories like BACP to find accredited therapists.

Crisis Help

• Emergency: Call 999 if you or someone else is in immediate danger.

• Helplines:

  • Samaritans: 116 123 (24/7 support).

  • Crisis Text Line: Text SHOUT to 85258.

Self-Help and Everyday Tips

• Exercise: Even a short walk can improve mood.

• Mindfulness: Apps like Calm or Headspace offer quick ways to relax.

• Sleep Hygiene: Stick to a routine and limit screen time before bed.

• Community Support: Join local or online support groups.

Main Services for Mental Health Support

1. GP (General Practitioner)

   • Your first point of contact for mental health concerns.

   • They can assess your needs, provide initial support, and refer you to specialist services.

   • Contact: Find your local GP: NHS Service Finder

2. NHS Talking Therapies (IAPT)

   • Provides free, evidence-based psychological therapies for conditions like anxiety and depression.

   • Self-referral available in many areas.

   • Contact: Find local Talking Therapies

3. Crisis Support

   • If you’re in crisis or experiencing severe mental distress:

     • NHS Crisis Lines: Contact your local mental health crisis team via 111 or your GP.

     • Emergency Services: Call 999 or go to A&E.

4. Child and Adolescent Mental Health Services (CAMHS)

   • Specialist services for children and young people up to 18.

   • Referrals can be made through GPs, schools, or other professionals.

   • Contact: Learn more about CAMHS

5. Community Mental Health Teams (CMHTs)

   • Multidisciplinary teams providing long-term support for complex needs like schizophrenia, bipolar disorder, or severe depression.

   • Access via GP referral.

emergency info

Patient Leaflets

Bipolar Disorder in Women

You’re Not Alone

Reaching out is a sign of strength. Whatever you’re going through, there’s help and hope. Explore the resources on this site, take the first step, and know that better days are ahead.

Self-Help Techniques

For Anxiety

1. Breathing Techniques

   • Practice deep, slow breathing to reduce immediate feelings of anxiety.

   • Try the 4-7-8 method: Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.

2. Grounding Exercises

   • Use the "5-4-3-2-1" technique: Identify 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.

3. Progressive Muscle Relaxation

   • Tense and release different muscle groups, starting from your toes and working up.

For Depression

1. Journaling

   • Write down your thoughts and feelings to identify triggers and patterns.

2. Behavioral Activation

   • Schedule small, enjoyable activities daily to break the cycle of inactivity.

3. Gratitude Practice

   • List three things you’re grateful for each day.

For ADHD and Focus

1. Pomodoro Technique

   • Work in 25-minute focused intervals with 5-minute breaks.

2. Task Prioritization

   • Use tools like the Eisenhower Matrix to sort urgent vs. important tasks.

3. Environmental Optimization

   • Remove distractions, use noise-canceling headphones, or work in short bursts.

For PTSD and Trauma

1. Grounding Strategies

   • Focus on the present with sensory techniques or mindfulness.

2. Safe Place Visualization

   • Picture a calm, safe space in your mind to reduce distress.

For Sleep Issues

1. Sleep Hygiene

   • Stick to a consistent bedtime, limit caffeine after midday, and keep screens out of the bedroom.

2. Relaxation Apps

   • Use apps like Calm or Insight Timer for guided sleep meditations.

Best Apps for Mental Health

Sức khỏe tâm thần nói chung

1. Headspace

   • Meditation and mindfulness exercises.

   • Headspace Website

2. Calm

   • Relaxation techniques, sleep aids, and mindfulness practices.

   • Calm Website

3. BetterHelp

   • Online therapy platform connecting you with licensed therapists.

   • BetterHelp Website

For Anxiety and Stress

1. Happify

   • Activities and games based on positive psychology to reduce stress.

   • Happify Website

2. WorryTree

   • Helps you record and manage worries.

   • WorryTree Website

For Depression

1. Moodpath

   • Tracks mood and provides a health assessment you can share with a doctor.

   • Moodpath Website

2. Daylio

   • A mood-tracking app with journaling features.

   • Daylio Website

For ADHD

1. Todoist

   • Task management tool to stay organized.

   • Todoist Website

2. Forest

   • Stay focused by growing virtual trees as you work.

   • Forest Website

For PTSD

1. PTSD Coach

   • Tools and resources to help manage symptoms.

   • PTSD Coach Website