What is guided self help?

Guided Self Help is learning to use Cognitive Behavioural Therapy (CBT) based techniques to help your own understanding and your self management of these difficulties.

Guided self-help aims to equip you with the skills you need to overcome your difficulties and improve your emotional wellbeing.

We will look more at how your difficulties affect you in the ‘here and now’ and what may be keeping them going; the focus will not be on past events. Through regular support calls we will be introducing tools and techniques for you to apply and that you can continue to use to stay well in the future.


Why do we do it?

Guided self-help using a Cognitive Behavioural Therapy (CBT) based approach is recommended by the National Institute for Health and Clinical Excellence (NICE) as an evidenced based effective treatment for supporting people with mild to moderate anxiety, depression or stress.


What is the difference between Guided Self Help and CBT?

Telephone work uses the same techniques as CBT but it is less intensive and the emphasis is on guiding someone through a process of self-help and learning. At Health in Mind we deliver Guided Self help (using CBT techniques) and we also offer more intensive CBT.

CBT helps people to see how their thoughts affect how they feel and how they behave. CBT is an active and time limited form of treatment. Sessions are focused around coping strategies which you can implement between the sessions.

CBT aims to help you to cope with your situation yourself so you can find the best way to deal with it and achieve your goals now and in the future. There is evidence that it this can be a very effective treatment for anxiety and low mood. 


Who is it for?

Guided self help sessions can be tailored to suit people with difficulties related to mild or moderate;

  • Low mood
  • Anxiety and worry
  • Panic
  • Phobia
  • Sleep difficulties


What does it involve?

Guided self help involves working with one of our Psychological Wellbeing Practitioners in a course of up to six sessions. These sessions usually last 30-45 minutes and are generally spread across a number of weeks.

Our practitioners will work with you on an individual basis:

  • Identifying with you your priorities for the sessions
  • Support you to understand the issues you have and how they are affecting you
  • Introduce you to a range of self-help materials
  • Guide you in how to use these materials effectively
  • Help you to make positive and practical changes

You and your practitioner will continue to review your progress throughout the sessions to ensure you receive the most appropriate treatment.


What is required?

  • Commitment to attending sessions
  • Ability to set limited achievable goals to work on during treatment
  • Complete suggested reading between sessions
  • Practicing tools and techniques between sessions


Why do we provide support via telephone?

We offer the majority of our guided self help via the telephone. People using services also say that it provides flexibility and convenience to fit around busy lives as well as making a real difference to how they feel.   

Research has shown that guided self help delivered over the telephone is as effective as when delivered face to face. Telephone work uses the same techniques as CBT but it is less intensive and the emphasis is on guiding someone through a process of self-help and learning. 

If there are any reasons why telephone appointments would not suit you please let us know as we are able to offer some face to face appointments.  

"I am so thankful of finding Health In Mind, I cannot believe how helpful my telephone sessions have been and its all entirely free! My therapist was very professional but very approachable and friendly. I cannot recommend enough,, I now feel I am better equipped to tackle some of my problems."