Topic index of support and self-help resources

 

Sometimes you may face certain difficulties that affect your wellbeing and enjoyment of your time at University. This is very common, and it is important to remember that you are not alone and there is always someone to talk to.

It can sometimes be difficult to know where to access support for a particular difficulty, so we have suggested a range of resources that might be able to help. 

This list is not exhaustive and in addition to these suggested resources, we always recommend that you seek advice from your GP or a professional support service regarding any concerns for your physical and emotional health. You should also contact your School Support Office if you ever feel that your circumstances are having an impact on your studies. 

 

University services:

Report and Support 

Counselling and mental health service

Self-help and advice:

Abuse NHS self-help guide 

Bullying and harassment advice

External resources:

Karmanirvana 

Revenge porn helpline 

Sharan 

Recommended reading:

Bully in sight: how to predict, resist, challenge and combat workplace bullying : overcoming the silence and denial by which abuse thrives - Field, Tim, 1996

Fighting back: overcoming bullying in the workplace - Graves, David, c2002 

University services:

Counselling and mental health service

Self-help and advice:

Controlling anger NHS self-help guide

Self-harm NHS self-help guide

Alcohol and you NHS self-help guide 

Advice for problem gambling

External resources:

Alcoholics Anonymous https://www.alcoholics-anonymous.org.uk/

ADFAM

Drugs and Me

Narcotics Anonymous

Self Injury support

Gamblers Anonymous

Gamcare

NHS help for problem gambling

Sex Addicts Anonymous in the UK

Recommended reading:

Overcoming anger and irritability: a self-help guide using cognitive behavioral techniques - Davies, William, 2009

Taking charge of anger: how to resolve conflict, sustain relationships, and express yourself without losing control - Nay, W Robert, c2004

Overcoming anger in your relationship: how to break the cycle of arguments, put-downs, and stony silences - Nay, W. Robert, c2010

University services:

Counselling and mental health service

Managing anxiety workshop series (look out for the next dates)

Learning how to relax workshop series (look out for the next dates)

Self-help and advice:

Anxiety NHS self-help guide 

Health anxiety NHS self-help guide

Panic NHS self-help guide

Stress NHS self-help guide 

Shyness and social anxiety NHS self-help guide

Advice for managing stress

Advice for managing exam stress

Relaxation audio downloads

External resources:

NHS advice on student stress and anxiety

Living life to the full

Moodgym

Recommended reading:

The relaxation & stress reduction workbook - Davis, Martha, Eshelman, Elizabeth Robbins, McKay, Matthew, 2008

Overcoming anxiety: a self-help guide using cognitive behavioral techniques - Kennerley, Helen, 2009

Stop worrying: get your life back on track with CBT - Kerkhof, Ad, Akhnikh, Saida, c2010

University services:

Counselling and mental health service

Bereavement workshop (look out for the next date)

Self-help and advice:

Bereavement NHS self-help guide

External resources:

Cruse 

Hope Again

The Student Grief Network

Recommended reading:

The CBT activity & information pack to help explore feelings of loss, death & grief. Couldrick, Ann. Thomas, Jenni.; Jay, Caroline.; Darwen, Sarah.; Child Bereavement Trust

University services:

Counselling and mental health service

Self-help and advice:

Eating disorders NHS self-help guide

External resources:

Anorexia and Bulimia Care

Beat

Body Gossip

The Body Positive

FREED

The Recover Clinic

Building Body Acceptance

Recommended reading:

The broken mirror: understanding and treating body dysmorphic disorder - Phillips, Katharine A., 2005

The BDD workbook - Claiborn, James, Pedrick, Cherry, 2002

Overcoming anorexia nervosa: a self-help guide using cognitive behavioral techniques - Freeman, Chris, 2009

Bulimia: a guide to recovery ; completely revised & updated - Hall, Lindsey, Cohn, Leigh, 2011

The anorexia workbook: how to accept yourself, heal your suffering and reclaim your life - Heffner, Michelle, Eifert, Georg H., 2004

The food & feelings workbook: a full course meal on emotional health - Koenig, Karen R., c2007

It's not about food: end your obsession with food and weight - Normandi, Carol Emery, Roark, Laurelee, 2008

Feeding the hungry heart: the experience of compulsive eating - Roth, Geneen, 1993

When you eat at the refrigerator, pull up a chair: fifty ways to feel thin, gorgeous, and happy (when you feel anything but) - Roth, Geneen, 1998

Breaking free from emotional eating - Roth, Geneen, Roth, Geneen, 200

University services:

Counselling and mental health service

Managing low mood workshops (look out for next date)

Self-help and advice:

Depression and low mood NHS self-help guide

Postnatal depression NHS self-help guide

External resources:

Students Against depression

Blue pages

Student Minds

Living life to the full 

Moodgym

Recommended reading:

Overcoming depression: a self-help guide using cognitive behavioral techniques - Gilbert, Paul, 2009

The compassionate mind: a new approach to life's challenges - Gilbert, Paul, 2009

Mind over mood: change how you feel by changing the way you think - Greenberger, Dennis, Padesky, Christine A., c1995

Overcoming depression and low mood: a five areas approach - Williams, Chris, 2009

The mindful way through depression: freeing yourself from chronic unhappiness - Williams, J. Mark G., c2007

University services:

Developing resilience workshop  (look out for the next dates)

Self-help and advice:

Building resilience

External resources:

Resilience report

The Growth Mindset

Resilience Toolkit

Self Compassion and self care resource

Recommended reading:

Emotional Resilience: How to safeguard your mental health: Barry (2018) Orion Spring

Mindset: Changing the way you think to fulfil your potential: Dweck (2017) Robinson

The mindful path to self-compassion: freeing yourself from destructive thoughts and emotions: Germer (2009) The Guildford Press

University services:

Disability Advisory and Support Service 

External resources:

TED talk - Dealing with attitudes towards disability

AGE UK 

Student Minds LGBTQ resources

Mermaids

MindLine Trans+

Recommended reading:

Loving Ourselves: The Gay and Lesbian Self Esteem Book: Kimeron Hardin (2008) Alyson Book

Transexed and Transgendered people: a guide: Purnell (2005) Glenys Conferences

Loving Ourselves: The Gay and Lesbian Self Esteem Book: Kimeron Hardin (2008) Alyson Book

Transexed and Transgendered people: a guide: Purnell (2005) Glenys Conferences

This Book is Gay: Amazon.co.uk: Dawson, Juno: 8601410657499: Books

Beyond the Gender Binary (Pocket Change Collective): Amazon.co.uk: Vaid-Menon, Alok: 9780593094655: Books

University services:

Counselling and mental health service

24 hour mental health helpline

DASS

Togetherall

Social media and mental health workshop (look out for the next dates)

Mindfulness workshops (look out for the next dates)

DASS

Self-help and advice:

Hearing voices NHS self-help guide

Obsessions and compulsions NHS self-help guide

External resources:

Manchester Mind Peer Support Groups

Beating Bipolar

Heads Together

Mind

Student Minds

Time to Change

Young Minds

Racism and Mental Health

Recommended reading:

Getting over OCD: a 10-step workbook for taking back your life - Abramowitz, Jonathan S., c2009

University services:

Self-help for social anxiety workshop (look out for next dates)

Self-help and advice:

Shyness and social anxiety NHS self-help guide

Looking after yourself socially

External organisations:

Love is Respect

RELATE

Recommended reading:

The lost art of listening: how learning to listen can improve relationships - Nichols, Michael P., c2009

Let's have it out: the bare-bones manual of fair fighting - Hough, Arthur S., c1991

How to cope with difficult parents: Dryden and Gorden (1995) Sheldon

Difficult Conversations: What to say in tricky situations without ruining the relationship: Dickson (2006) Piatkus

University services:

ResLife

SU buddy scheme

University Societies

Self-help and advice:

Coping with change and uncertainty

Looking after yourself socially

Settling in advice

External resources:

Tips to deal with homesickness

Student Minds - starting university

Student Minds - transitions

Recommended reading:

Starting University - Second Edition: What to Expect, How to Prepare, Go and Enjoy (The Essential Student Guide): Melissa Scallan (2021) Katelli Publishing

University services:

 

Help me get online

 

My Learning Essentials

 

Mitigating Circumstances

 

Academic support

 

Self-help and advice:

 

Motivation and focus

 

Managing procrastination

 

Dealing with disappointing results

 

#GradesDontDefineMe

 

External resources:

 

Student Minds - exam stress

 

The Pomodoro Technique

 

Recommended reading:

The procrastinator's guide to getting things done - Basco, Monica Ramirez, 2010

University services:

Counselling and mental health service

Report and support

Self-help and advice:

Post-traumatic stress NHS self-help guide

External organisations:

Mind PTSD support

Recommended reading:

Overcoming childhood trauma: a self-help guide using cognitive behavioral techniques - Kennerley, Helen, 2009

Overcoming traumatic stress: a self-help guide using cognitive behavioral techniques - Herbert, Claudia, Wetmore, Ann, 1999

Restoring hope and trust: an illustrated guide to mastering trauma - Lewis, Lisa, Kelly, Kay, Allen, Jon G., c2004

How To Do The Work: The Sunday Times Bestseller: Amazon.co.uk: LePera, Nicole: 9781409197744: Books

University services:

Wellbeing live chat

Wellbeing events calendar

SU buddy scheme

University societies

Volunteering

Learning how to relax workshop series (look out for the next dates)

Self-help and advice:

Six ways to wellbeing

Six ways to wellbeing resources

Sleeping problems NHS self-help guide

External organisations:

Mindfulness for students

How to get to sleep NHS advice

Free mindfulness courses with Smiling Mind

Recommended reading:

The Exercise Effect on Mental Health: Neurobiological Mechanisms: Wegner & Budde (2018) Routledge

Mindfulness: A Practical Guide to Finding Peace in a Frantic World: Williams & Penman (2011) Piatkus