Counselling
Self help
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On this page you will find some quick links to websites you might find helpful. Below those quick links is a list of topics, which you might find useful for specific issues; those links will offer you a selection of resources divided into three sections:
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Anger
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Anxiety, Bereavement, Alcohol and You, Depression, Eating Disorders, Panic, Social Anxiety and Stress.
How to deal with your anger
MIND leaflet exploring how you can deal with your anger in a healthy and constructive way
Books
Davies, W Overcoming Anger and Irritability Robinson 2000 4 Week Loan 157.9/DAV Greenberger, D & Padesky, C A Mind over Mood Guilford Press 1995 4 Week Loan 157.9/GRE -
Anxiety/Stress
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Anxiety, Bereavement, Alcohol and You, Depression, Eating Disorders, Panic, Social Anxiety and Stress.
Fiveareas Online
This site gives practical advice about common problems such as low mood, anxiety, panic and stress, as well as physical health problems and problems such as smoking and drinking. Portsmouth University students have free access to online books and accompanying worksheets, which have been designed to communicate key points that can help you to make useful change.
No Panic
Support (incl. phone) for a range of anxiety-related fears e.g. panic attacks, OCD, generalised anxiety.
BlueBoard
Free, anonymous online community support group based in Australia for people suffering from or concerned that they may have depression or anxiety difficulties, and their friends and carers.
‘Mastering Your Worries’
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, aimed at improving understanding of and coping with chronic worrying.
Living Life to the Full
Free online skills course for people feeling distressed or anxious, which aims to help people understand their difficulties and make helpful changes to thinking, activities, sleep and relationships.
E-Couch
Free online resource which provides information about common emotional problems and practical help in treating them, with a range of strategies and exercises and an online workbook to track progress and record experiences. Includes a specific programme for anxiety and worry.
Mental Health Foundation Wellbeing Podcasts
Free downloadable audio podcasts to help you relax, sleep and improve your general sense of wellbeing. They're designed to fit around your lifestyle and provide an introduction to the skills and techniques that can help you live a mentally healthier life.
Books
Forsyth, JP & Eifert, GH The Mindfulness and Acceptance Workbook for Anxiety New Harbinger 2007 4 Week Loan 616.8914/FOR Greenberger, D & Padesky, C A Mind over Mood Guilford Press 1995 4 Week Loan 157.9/GRE Harris, R The Confidence Gap Robinson 2011 4 Week Loan 150.198/HAR Jeffers, S Feel the Fear and Do It Anyway Arrow 1991 4 Week Loan 158.2/JEF Kennerley, H Overcoming Anxiety Robinson 1997 4 Week Loan 157.3/KEN Meares, K Overcoming Worry Robinson 2008 4 Week Loan 157.32/MEA Orsillo, SM & Roemer, L The Mindful Way through Anxiety Guilford Press 2011 4 Week Loan 616.8914/ORS Williams, C, Dr Overcoming anxiety, stress, and panic: a five areas approach Hodder Arnold 2010 4 Week Loan 152.46/WIL Other Services
Talking Change
Free NHS-run self-help and talking therapies (mainly cognitive behaviour therapy) for people registered with a Portsmouth GP and with difficulties with anxiety or depression. Self-referral is possible by downloading the forms on the website or completing the online referral, or your GP can refer you.
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Assertiveness
Online Resources
‘Improve Your Assertiveness’
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service aimed at improving assertiveness.
Books
Lindenfield, G Assert Yourself Thorsons 1992 4 Week Loan 158.2/LIN Williams, C J Being Assertive Arnold Publishers 2001 4 Week Loan Download -
Depression
Online Resources
Men and Depression
Royal College of Psychiatrists leaflet focusing on the experience of depression in men.
Seasonal Affective Disorder
Royal College of Psychiatrists leaflet giving information on seasonal affective disorder (SAD) describing SAD and the help available.
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, Panic, Post-natal Depression, Social Anxiety and Stress.
Antidepressants
Royal College of Psychiatrists leaflet giving information on antidepressant medication - how it works, why it is prescribed effects and side-effects, and alternatives.
Alcohol and Depression
Royal College of Psychiatrists leaflet concerning the connection between alcohol and depression.
St. John's Wort
MIND leaflet discussing the potential usefulness of St. John's Wort for depression.
Physical Activity and Mental Health
Royal College of Psychiatrists leaflet on the usefulness of physical activity for good mental health.
Students Against Depression
Website offering comprehensive information and discussion about depression: what it is, how it flourishes, self-help strategies for tackling depression, and how to get further support and help. The site was developed in consultation with students who have been affected by depression, low mood or suicidal thoughts and includes many of their stories and suggestions.
Depression Alliance
Information, support and understanding for people who suffer with depression and for relatives who want to help. Self-help groups, information, and awareness-raising.
BluePages
Free evidence-based Australian website providing information and tools related to medical, psychological and lifestyle interventions for depression.
Coping with Depression
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, aimed at improving understanding of and coping with depression.
MoodGym
Free Australian online training program teaching cognitive behaviour therapy skills for preventing and coping with depression, which has been associated with significant reductions in symptoms of anxiety and depression following the use of two or more modules.
Living Life to the Full
Free online skills course for people feeling distressed or anxious, which aims to help people understand their difficulties and make helpful changes to thinking, activities, sleep and relationships.
E-Couch
Free online resource which provides information about common emotional problems and practical help in treating them, with a range of strategies and exercises and an online workbook to track progress and record experiences. Includes a specific programme for depression.
Moodscope
A free online tool that enables people with depression to help themselves by monitoring their mood daily, based on the idea that simply monitoring something regularly can lead to positive change. Moodscope stores your scores every day, and plots them on a line graph so you can track your ups and downs as time goes by. You can also nominate someone to act as a ‘buddy’, who receives a daily email of your score so they can follow your progress.
Books
Addis, ME & Martell, C Overcoming Depression One Step at a Time New Harbinger 2004 4 Week Loan 616.85270651/ADD Gilbert, P Overcoming Depression Robinson 2000 4 Week Loan 157.25/GIL Greenberger, D & Padesky, C A Mind over Mood Guilford Press 1995 4 Week Loan 157.9/GRE Rowe, D Depression: The Way out of Your Prison Brunner-Routledge 2003 4 Week Loan 157.25/ROW Strohsal, KD & Robinson, P The Mindfulness and Acceptance Workbook for Depression New Harbinger 2008 (Ordered for library) Gilbert, P The Compassionate Mind Constable 2010 ISBN: 1849010986 Williams, C Overcoming Depression and Low Mood Hodder Education 2009 4 Week Loan 157.25/WIL Williams, M et al The Mindful Way through Depression (Book and CD) Guilford Press 2007 4 Week Loan 157.25/WIL Other Services
Talking Change
Free NHS-run self-help and talking therapies (mainly cognitive behaviour therapy) for people registered with a Portsmouth GP and with difficulties with anxiety or depression. Self-referral is possible by downloading the forms on the website or completing the online referral, or your GP can refer you.
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Disability
Online Resources
Attention Deficit Hyperactivity Disorder (ADHD)
ADDISS
The national attention deficit hyperactivity disorder information and support service.
AADD-UK
Charity for and by adults with ADHD which run several affiliated support groups, an interactive website and an online community with the aim of raising awareness of ADHD in adulthood, advancing the education of professionals and the public to ensure that all adults with ADHD have fair access to services as needed, and to promote and support research in the field of adult ADHD. Includes an online discussion forum and information on a range of issues, including those relevant to being a student.
Autism and Aspergers syndrome
National Autistic Society
Charity for people with autism / Asperger syndrome and their families, providing a wealth of information and support, and including information written specifically for young people and adults with autism and Asperger syndrome.
Hampshire Autistic Society
Local Society offering information and support to children and adults with autism or Asperger syndrome and their families. Includes academic mentoring to students at Portsmouth University to help students complete their courses successfully.
Other Services
Additional Support & Disability Advice Centre (ASDAC)
The University of Portsmouth supports students with disabilities and further information and help can be found using the link above.
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Exam Stress
Online Resources
How to Cope with Exam Stress
MIND leaflet that outlines useful ways of preparing for exams, minimising and managing stress effectively.
‘Exam Anxiety’
Information from Leeds University ‘Ahead4Health’ Initiative describing exam anxiety and ways to deal with it.
Books
Acres, D Passing Exams Without Anxiety How to Books 1998 -
Family Issues
Online Resources
How to Survive Family Life
MIND leaflet that considers what it means to be a family, identifies some of the causes of stress within families, and explains how these can be improved.
‘Coping with Relationship Problems’
Information from Leeds University ‘Ahead4Health’ Initiative describing factors that contribute to healthy relationships, and giving tips on dealing with family, relationship and sexual problems.
Relate for Parents and Families
Useful online information and advice about family relationships. Includes articles, videos and podcasts, a blog, the option for parents to chat with each other via the forum, and live online chat with a Relate counsellor.
Other Services
Relate
Relationship counselling service. Portsmouth branch includes individual and couples work, family counselling, sex therapy. Telephone and online (email) counselling is also available.
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Food
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, Food for Thought, Panic, Social Anxiety and Stress.
Eating Disorders
A wide selection of information from the Royal College of Psychiatrists about eating disorders.
Men Get Eating Disorders Too
Information and support for men with anorexia, binge eating disorder, bulimia, compulsive eating, compulsive exercise and ‘bigorexia’, including an online forum.
Beat
National charity providing information on eating disorders as well as helplines, online support and a network of UK-wide self-help groups for people affected by eating disorders.
'Overcoming Disordered Eating: Part A' and 'Overcoming Disordered Eating: Part B'
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, aimed at helping with eating problems.
Books
Cooper, P J Bulimia Nervosa & Binge-Eating Robinson 1995 4 Week Loan 157.7/COO Fairburn C G Overcoming Binge Eating Guildford 1995 4 Week Loan 157.7/FAI Freeman, C Overcoming Anorexia Nervosa Robinson 2002 4 Week Loan 157.7/FRE Gauntlett-Gilbert, J Overcoming Weight Problems Robinson 2005 4 Week Loan 616.398/GAU Orbach, S On Eating Penguin 2002 4 Week Loan 157.7/ORB Schmidt, U & Treasure, J Getting Better Bit(e) by Bit(e) Brunner-Routledge 2003 Other Services
Eating Disorder Service
Free NHS service for people with a Portsmouth GP who have an eating disorder. The website gives details of the service include how to get referred.
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Gambling
Online Resources
Problem Gambling
Royal College of Psychiatrists leaflet for anyone worried about their own or someone else's gambling, and including sources of possible help.
GamCare
National Helpline with an online equivalent (NetLine), to offer help and support for people with a gambling problem, their family and friends. GamCare also provides free, confidential face-to-face or online counselling – closest offices at ‘Options’ in Southampton and Eastleigh.
Books
Blazszynkski, A Overcoming Compulsive Gambling Robinson 1998 4 Week Loan 157.6/BLA Other Services
Gamblers Anonymous
Support groups to change problem gambling involving weekly meetings – local Portsmouth branch available; website also includes a forum and live chat resources.
Gam-Anon
Support for anyone affected by someone else's gambling. Includes support meetings – nearest location Southampton.
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Homesickness/Loneliness
Online Resources
‘Homesickness’
Useful tips for new students on coping with homesickness.
‘Coping with Homesickness’
Information from Leeds University ‘Ahead4Health’ Initiative describing ways to cope with homesickness.
‘Loneliness’
MIND leaflet that describes loneliness and its causes, and ways it can be overcome.
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Loss/Bereavement
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Panic, Social Anxiety and Stress.
'Bereavement'
Royal College of Psychiatrists leaflet giving information about how people normally grieve after a loss, unresolved grief, places to get help, other sources of information and ways in which friends and relatives can help.
‘Parental Separation’
Leaflet from Cambridge University Counselling Service describing feelings people often have after parental separation and ways to help oneself.
‘Moving on After a Relationship Ends’
Article from ‘Helpguide’ an online US resource, about the impact of the end of a significant relationship and ways of helping oneself through.
The Compassionate Friends
National bereavement charity that supports bereaved parents, siblings and grandparents after the death of a child/ children within the family - of any age and through any cause. Includes a telephone helpline, forum, information leaflets, information on local support and specialist sibling support.
The Bereavement Centre
Local support for bereaved people, including free one-to-one counselling, support, friendship and social groups, and life coaching.
Survivors of Bereavement by Suicide
Self-help organisation that supports those bereaved by the suicide of a close relative or friend. Includes a confidential helpline, information leaflets, support by e-mail, group meetings (including a Portsmouth branch), and events.
E-Couch
A comprehensive, free online resource which provides information about common emotional problems and practical help in treating them, with a range of strategies and exercises and an online workbook to track progress and record experiences. Includes specific programmes for loss and bereavement, as well as separation and divorce.
Books
Morris, S Overcoming Grief Robinson 2008 4 Week Loan 155.937/MOR Tatelbaum, J The Courage to Grieve Vermilion 1997 4 Week Loan 155.937/TAT Wertheimer, A A Special Scar: The Experiences of People Bereaved by Suicide Routledge 1991 4 Week Loan 362.89/WER Other Services
CRUSE Bereavement Care
Large charity that promotes the well-being of bereaved people, helping people to understand their grief and cope with their loss. As well providing free care to all bereaved people, it also offers information, support and training to those who are looking after them. Includes a wealth of online information.
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Mental Health
Online Resources
Bipolar Disorder
Royal College of Psychiatrists leaflet describing the disorder, some of the problems it can create, ways of coping and some of the treatments available.
‘Medications for Mania’
Royal College of Psychiatrists leaflet detailing medications used to help stabilise unhelpful mood swings and to control mania. It discusses how they work, why they are prescribed, their effects, side-effects and some alternatives.
MDF: The Bipolar Organisation
National user-led organisation for people affected by bipolar disorder, including self-help groups.
‘Coping with Bipolar Disorder’
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, aimed at understanding and coping with bipolar disorder.
Moodscope
A free online tool that enables people with depression to help themselves by monitoring their mood daily, based on the idea that simply monitoring something regularly can lead to positive change. Moodscope stores your scores every day, and plots them on a line graph so you can track your ups and downs as time goes by. You can also nominate someone to act as a ‘buddy’, who receives a daily email of your score so they can follow your progress
'Antipsychotics'
Royal College of Psychiatrists leaflet giving information on antipsychotic medications, including how they can help, types, and possible side effects.
'Understanding Personality Disorders'
MIND leaflet providing information for anyone who wants to know more about this diagnosis, giving information about the various categories of personality disorder as well as treatment issues.
Books
Scott, J Overcoming Mood Swings Robinson 2001 4 Week Loan 157.25/SCO -
Mindfulness
Online Resources
Be Mindful
Mental health Foundation website about mindfulness, including mindfulness-based stress reduction and mindfulness-based cognitive therapy. Offers a 4 week online mindfulness course (£40) and gives details of local courses and resources such as books and CDs.
Books
Brearley, E Meditation Vermillion 2001 4 Week Loan 158.12/BRE Harris, R The Happiness Trap Robinson 2008 4 Week Loan 153.35/HAR Germer, CK The Mindful Path to Self Compassion Guilford Press 2009 4 Week Loan 153.83/GER Kabat-Zinn, J Wherever You Go There You Are: Mindfulness Meditation in Everyday Life Hyperion 1994 4 Week Loan 158.12/KAB Kabat-Zinn, J Coming to our Senses Piatkus 2005 4 Week Loan 158.12/KAB Strohsal, KD & Robinson, P The Mindfulness and Acceptance Workbook for Depression New Harbinger 2000 (Ordered for library) Williams, M et al The Mindful Way through Depression (Book and CD) Guilford Press 2000 4 Week Loan 157.25/WIL -
Obsessive Compulsive Disorder
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, OCD, Panic, Social Anxiety and Stress.
'Obsessive Compulsive Disorder'
Royal College of Psychiatrists leaflet detailing what it is like to have OCD, similar and related conditions, possible causes and maintenance, how people can help themselves, effective types of psychological and medical help, and further sources of information and support.
OCD Action
National charity providing support and info to people with OCD. Includes an online forum, personal stories, email support, helpline and information, including details of local support groups.
OCD UK
National Charity with a website providing information, practical and emotional support for anyone affected by OCD.
No Panic
Charity providing support (including phone-based services) for a range of anxiety-related fears e.g. panic attacks, OCD, generalised anxiety.
Books
Veale, D Overcoming Obsessive Compulsive Disorder Robinson 2005 4 Week Loan 157.7/VEA Other Services
Triumph Over Phobia
(TOP UK) - A UK charity which helps people with phobias, obsessive compulsive disorder and other related anxiety to overcome their fears, running a network of self-help therapy groups. Structured groups meet weekly and are run by trained volunteers. The charge of £2.50 per week to attend a group is waived for those on low incomes. Nearest group Southampton.
Talking Change
Free NHS-run self-help and talking therapies (mainly cognitive behaviour therapy) for people registered with a Portsmouth GP and with difficulties with anxiety or depression. Self-referral is possible by downloading the forms on the website or completing the online referral, or your GP can refer you.
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Panic
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, Panic, Social Anxiety and Stress.
Five Areas Online
This site gives practical advice about common problems such as low mood, anxiety, panic and stress, as well as physical health problems and problems such as smoking and drinking. Portsmouth University students have free access to online books and accompanying worksheets, which have been designed to communicate key points that can help you to make useful change.
No Panic
Charity providing support (including phone-based services) for a range of anxiety-related fears e.g. panic attacks, OCD, generalised anxiety.
Anxiety UK
National charity providing help and advice for people with phobias and other anxiety problems, offering information factsheets and self-help guides, a helpline staffed by people who have lived with anxiety, an online support group, chat-room and self-help program available to members (membership involves a small charge), and (fee-based) therapy services in a range of locations (with webcam and telephone therapy services available in other areas and for people who are struggling to leave the house).
Coping with Panic Attacks
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, providing information and assistance with panic difficulties.
Books
Silove,D & Manicavasager, V Overcoming Panic Robinson 1997 4 Week Loan 157.32/SIL Williams, C, Dr Overcoming anxiety, stress, and panic: a five areas approach Hodder Arnold 2010 4 Week Loan 152.46/WIL Other Services
Triumph Over Phobia
(TOP UK) - A UK charity which helps people with phobias, obsessive compulsive disorder and other related anxiety to overcome their fears, running a network of self-help therapy groups. Structured groups meet weekly and are run by trained volunteers. The charge of £2.50 per week to attend a group is waived for those on low incomes. Nearest group Southampton.
Talking Change
Free NHS-run self-help and talking therapies (mainly cognitive behaviour therapy) for people registered with a Portsmouth GP and with difficulties with anxiety or depression. Self-referral is possible by downloading the forms on the website or completing the online referral, or your GP can refer you.
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Perfectionism
Online Resources
'Overcoming Perfectionism'
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, to help with perfectionism problems.
Books
Shafran R, Egan S & Wade T Overcoming Perfectionism Robinson 2010 4 Week Loan 616.89142/SHA -
Physical Health
Online Resources
'Tiredness'
Royal College of Psychiatrists leaflet with information on problematic tiredness, possible causes, and ways to beat it. Includes information on chronic fatigue syndrome.
Action for M.E.
Charity providing information and support for people with M.E. / Chronic Fatigue and their carers. Includes a support line, forums, tips for self-help and information about other treatments and support groups.
Fatigue Fighter
Free self-help site for people with chronic fatigue syndrome (CFS), offering a five part online CBT-based programme that may also be useful for people with general fatigue or fibromyalgia.
'Physical Illness and Mental Health'
Royal College of Psychiatrists leaflet detailing the possible emotional effects of having a serious physical illness, factors that might make people more likely to become anxious or depressed, when to seek help, how to help oneself, how family and friends can help and places to get information and support.
British Pain Society
Includes a number of free booklets aimed at people with pain problems, and a list of UK-based organisations that specialise in helping people affected by pain related to a variety of health problems.
Pain Relief Foundation
Educational charity, website contains useful information on chronic pain and its management, including medications and psychological treatments.
BackCare
National charity which aims to reduce the impact of back pain. Includes information on causes, prevention, treatments, and services including local support groups, and offers a helpline.
Books
Broome, A & Jellicoe, H Living With Your Pain BPS 1987 4 Week Loan 616.0472/BRO Burgess, M & Chalder, T Overcoming Chronic Fatigue Robinson 2005 Chalder, T Coping with Chronic Fatigue Sheldon 1995 4 Week Loan 616.0478/CHA Cole, F Overcoming Chronic Pain Robinson 2005 4 Week Loan 152.1824/COL Other Services
Your GP
If you are experiencing physical health problems, then it is advisable to consult your GP.
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Procrastination
Online Resources
'Putting things Off'
Information from Leeds University ‘Ahead4Health’ Initiative describing procrastination and how to break the habit.
'Overcoming Procrastination'
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, aimed at understanding and coping with procrastination.
Books
Perry, A Isn't It About Time? How to Stop Putting Things Off and Get On with Your Life Worth 2002 4 Week Loan 158.1/PER -
Relationships
Online Resources
‘Coping with Relationship Problems’
Information from Leeds University ‘Ahead4Health’ Initiative describing factors that contribute to healthy relationships, and giving tips on dealing with family, relationship and sexual problems.
E-Couch
A comprehensive, free online resource which provides information about common emotional problems and practical help in treating them, with a range of strategies and exercises and an online workbook to track progress and record experiences. Includes a specific programme for divorce and separation.
Books
Berne, E Games People Play Penguin 1968 4 Week Loan 158.2/BER Crowe, M Overcoming Relationship Problems Robinson 2005 4 Week Loan 158.2/CRO Other Services
Relate
Relationship counselling service. Portsmouth branch includes individual and couples work, family counselling, sex therapy. Telephone and online (email) counselling may also be available.
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Self-Esteem/Confidence
Online Resources
'How to Increase Your Self-Esteem’
MIND leaflet describing the experience and possible causes of low self-esteem and ways in which it can be built up.
'Overcoming Low Self-Esteem'
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, aimed at understanding and improving low self-esteem.
Books
Fennell, M Overcoming Low Self-Esteem Robinson 1999 4 Week Loan 155.232/FEN Gilbert, P The Compassionate Mind Constable 2010 4 Week Loan 152.4/GIL Harris, R The Confidence Gap Robinson 2011 4 Week Loan 150.198/HAR Lindenfield, G Self-Esteem Thorsons 1995 4 Week Loan 155.232/LIN -
Self-harm
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, Panic, Self-harm, Social Anxiety and Stress.
'Self-Harm'
Royal College of Psychiatrists leaflet for anyone who wants to know more about self-harm, particularly anyone who is harming themselves, or feels that they might. It discusses different ways in which individuals may harm themselves and why people self-harm. It also discusses what help is available for people who self-harm, what they can do to help themselves, and what those close to them can do to help.
Harmless
A user-led organisation providing support, information and training to people who self harm, their friends, families and professionals. Includes postal and email self harm support through a counsellor and other volunteers with personal or professional experience of self harm, and lots of useful information on understanding and managing self-harm.
National Self-Harm Network
National charity aiming to support people who self harm and their families, and to empower people to seek further support and alternatives to self harm. Includes a moderated online forum in which people can talk about their self harm in an anonymous, understanding, non-judgmental environment. Also offers support via email and a free helpline as well as online information about self-harm.
Books
Schmidt, U & Davison, K Life After Self-Harm: A Guide to the Future Brunner-Routledge 2004 4 Week Loan 616.85844/SCH Sutton, J Healing the Hurt Within Howtobooks 2005 (on order to the library) Other Services
Your GP
If you are self-harming or considering doing so, then it is advisable to consult your GP.
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Sex and Sexuality
Online Resources
Sexual Health
Information on sexual health and problems from the BBC website.
‘Coping with Relationship Problems’
Information from Leeds University ‘Ahead4Health’ Initiative describing factors that contribute to healthy relationships, and giving tips on dealing with family, relationship and sexual problems.
‘Sexuality’
Information from Leeds University ‘Ahead4Health’ Initiative exploring what we mean by the term sexuality, focusing mainly on the choices which face those who identify as gay, lesbian or bisexual.
Families Together London
London-based support and information service for friends and families of lesbian, gay, bisexual and transsexual people, run by parent volunteers, recognising that family often have questions or fears that they may benefit from talking about with others who have had similar experiences. The organisation works towards a society that offers fair and equal treatment for lesbian, gay, bisexual and transgender people. Includes a telephone helpline and information on further resources.
London Lesbian and Gay Switchboard
Helpline which provides an information, support and referral service for lesbians, gay men, bisexual, transgender people and anyone who needs to consider issues around their sexuality. All volunteers identify as lesbian, gay or bisexual. Includes instant messaging and email support as well as information on sexual health and a search facility that enables anyone to look for support or services catering for the LGBT community. Also includes support for friends and family members.
Safra Project
Project working on issues relating to lesbian, bisexual and/or transgender women who identify as Muslim religiously and/or culturally, providing information on available support.
Pink Therapy
“As an organisation we aim to promote high quality therapy and training services for people who are lesbian, gay, bisexual and transgender and others who identify as being gender or sexual diversities. There is a whole spectrum of different gender and sexual expressions and we welcome those who are engaged in consensual, albeit transgressive sexualities who are seeking a place to understand and be understood.”
Books
Ford, V Overcoming Sexual Problems Robinson 2005 4 Week Loan 157.73/FOR Other Services
University of Portsmouth Student Union LGBT
Lesbian, Gay, Bisexual and Transgender Society which aims to help individuals to be happy with who they are in a close, supportive group, who have regular get-togethers included bowling, cinema, gigs and concerts as well as nights at the pub.
Ella Gordon Unit
‘Sex Sense’ service from the NHS providing free, confidential information and advice for young people under the age of 24 on all aspects of sexual health, relationships and all the associated issues. Includes free contraception, pregnancy tests, chlamydia screening and advice about unplanned pregnancy and abortion.
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Shyness and Social Anxiety
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, Panic, Social Anxiety and Stress.
‘Shyness and Social Phobia’
Royal College of Psychiatrists leaflet for anyone who finds shyness a problem, or who suffers from a social phobia, focusing on types of social anxiety, ways in which life can be affected, possible causes and maintenance, and ways forward, including self-help, psychological and medical treatments.
Social Anxiety UK
A volunteer-led organisation containing information, online forums and chat-rooms.
‘Coping with Social Anxiety’
Comprehensive set of workbooks from the Centre for Clinical Interventions, an Australian specialist public mental health service, to help understand and cope with shyness and social anxiety.
E-Couch
Comprehensive, free online resource which provides information about common emotional problems and practical help in treating them, with a range of strategies and exercises and an online workbook to track progress and record experiences. Includes a specific programme for social anxiety.
Books
Butler, G Overcoming Social Anxiety and Shyness Robinson 1999 4 Week Loan 157.32/BUT Other Services
Southampton Social Anxiety Support Group
A monthly self-help group provided within the umbrella of the ‘AnxietyUK’ organisation.
Talking Change
Free NHS-run self-help and talking therapies (mainly cognitive behaviour therapy) for people registered with a Portsmouth GP and with difficulties with anxiety or depression. Self-referral is possible by downloading the forms on the website or completing the online referral, or your GP can refer you.
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Sleep Difficulties
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, Panic, Sleeping Problems, Social Anxiety and Stress.
'Sleep Problems'
Brief MIND leaflet detailing things that can disrupt sleep patterns with tips for improving sleep. More in-depth booklet available (click here).
Mental Health Foundation Wellbeing Podcasts
Free downloadable audio podcasts to help you relax, sleep and improve your general sense of wellbeing. They're designed to fit around your lifestyle and provide an introduction to the skills and techniques that can help you live a mentally healthier life.
Books
Brown, L The Insomniac's Best Friend Thorsons 2004 4 Week Loan 616.849/THO Burgess, M et al Self-Help for Nightmares Oxford Stress and Trauma Centre 2001 4 Week Loan 154.632/BUR Espie, C Overcoming Insomnia and Sleep problems Robinson 2006 4 Week Loan 616.849/ESP Idzikowski, C Learn to Sleep Well Duncan Baird 2000 4 Week Loan 154.62/IDZ -
Stress
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, Panic, Social Anxiety and Stress.
‘How to Cope with the Stress of Student Life’
MIND leaflet for students and their families, focusing on some of the anxieties students are likely to encounter, and suggests ways of coping.
Five Areas Online
This site gives practical advice about common problems such as low mood, anxiety, panic and stress, as well as physical health problems and problems such as smoking and drinking. Portsmouth University students have free access to online books and accompanying worksheets, which have been designed to communicate key points that can help you to make useful change.
Students Against Depression
This site offers information and discussion about depression and also contains useful information on stress management.
Books
Davis, M The Relaxation and Stress Reduction Workbook New Harbinger 1988 4 Week Loan 158.1/DAV Mason, L Guide to Stress Reduction Celestial Arts 1985 Palmer, S. and Puri, A Coping with Stress at University: A Survival Guide Sage Publications 2006 (not in library) -
Substance Misuse (Alcohol)
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Alcohol and You, Anger, Bereavement, Depression, Eating Disorders, Panic, Social Anxiety and Stress.
'Alcohol: Our Favourite Drug'
Royal College of Psychiatrists leaflet giving information on problems associated with alcohol use and ways to effectively deal with problem drinking.
'Alcohol and Depression'
Royal College of Psychiatrists leaflet concerning the connection between alcohol and depression.
Unitcheck
An interactive website where you can receive personal feedback and advice about your drinking. Permission to access this site requires registration using your university email address.
Give Up Drinking
A self-help website with information and advice on problem drinking, including questionnaires and diaries to assist active change.
Oasis
European Union funded project containing a self-help tool to support young people in reducing their use of cocaine or alcohol.
National Association for Children of Alcoholics
Charity that provides a free, confidential telephone and email helpline to anyone (child or adult) affected by parental alcohol problems and to those concerned with their welfare; website contains information leaflets and links to additional resources.
Books
Spada, M Overcoming Problem Drinking Robinson 2006 4 Week Loan 157.61/SPA Other Services
Portsmouth Counselling Service Addiction Counselling
Local counselling service offering 12 free confidential counseling sessions to anyone who is concerned about their drinking or drug use.
Cranstoun
Drug and alcohol service with local Portsmouth branch, offering a wide range of services including support groups, personal development and relapse prevention, sports activities, complimentary therapies and volunteering, allowing group members to create their own package of care.
Alcoholics Anonymous
Is a fellowship of men and women who share their experience, strength and hope with each other that they may solve their common problem and help others to recover from alcoholism. The only requirement for membership is a desire to stop drinking. There are no dues or fees for A.A. membership; we are self-supporting through our own contributions.
Al-Anon
Family group support for anyone whose life has been affected by someone else's drinking, where members can share their own experience of living with alcoholism. Local Portsmouth group meets weekly.
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Substance Misuse (Drugs)
Online Resources
'Cannabis and Mental Health'
Royal College of Psychiatrists leaflet providing information on cannabis and its potential impact on mental health.
FRANK
‘Talk to Frank’ website providing information and personal, anonymous advice about drugs, available twenty-four hours a day.
Oasis
European Union funded project containing a self-help tool to support young people in reducing their use of cocaine or alcohol.
'My Smoking, My Mental Health, My Body'
Royal College of Psychiatrists leaflet giving information on how smoking affects the body and mental health, and how to stop smoking.
Books
Marks, D Overcoming your Smoking Habit Robinson 2005 4 Week Loan 157.65/MAR Other Services
Portsmouth Counselling Service Addiction Counselling
Local counselling service offering 12 free confidential counselling sessions to anyone who is concerned about their drinking or drug use.
Cranstoun
Drug and alcohol service with local Portsmouth branch, offering a wide range of services including support groups, personal development and relapse prevention, sports activities, complimentary therapies and volunteering, allowing group members to create their own package of care.
Families Anonymous
A self-help fellowship offering support meetings to help for parents, partners, relatives and friends of drug users based on a ‘12 step’ programme.
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Trauma (Including abuse and sexual assault)
Online Resources
NHS self-help guides
A range of self-help books (available also as MP3 downloads) covering such topics as Abuse, Anger, Bereavement, Alcohol and You, Depression, Eating Disorders, OCD, Panic, Social Anxiety and Stress.
‘Coping with Rape and Sexual Assault’
Information from Leeds University ‘Ahead4Health’ Initiative giving important facts about sexual assault and what to do if you have been assaulted.
How to deal with your anger
MIND leaflet exploring how you can deal with your anger in a healthy and constructive way
Rape Crisis
National charity that provides crisis and long term specialised counselling, support and independent advocacy for women and girls who have experienced any form of sexual violence both recently and/or in the past, independent of the criminal justice system. The website provides information about rape and sexual violence, including ‘date rape’, drug rape and childhood sexual abuse, as well as legal issues and details of local Rape Crisis Centres as well as information for family and friends.
The Roofie Foundation
Information service for people who have experienced drink spiking and drug-facilitated sexual assault. Includes an online discussion forum.
Hampshire Domestic Abuse Forum
Support for women experiencing domestic violence as well as help-lines and info for men who are abusive to their partners and want to stop this; also provides info and advice for those concerned about forced marriage.
Survivors UK
Lottery funded organisation offering online information, a helpline (and individual / group counselling for those able to get to London) for men aged 18+ who have experienced childhood sexual abuse or adult sexual assault / rape, as well as their partners / carers.
Men's Advice Line
Confidential helpline for men who have been abused in a current or past (heterosexual or same-sex) relationship, providing emotional support, practical advice and information about specialist services that can advise on legal, housing, child contact, mental health and other issues.
Broken Rainbow
An LGBT charity aiming to relieve the suffering experienced by lesbians, gay men, bisexual and transgender people by domestic violence and abuse, raising awareness in the LGBT community and elsewhere of the impact of homophobic, transphobic and same sex domestic violence on the lives of LGBT people, with a helpline operated by people who are trained and experienced in the specifics of LGBT domestic violence.
Books
Ainscough, C Breaking Free: Help for Survivors of Child Sexual Abuse Sheldon Press 1999 4 Week Loan 362.86/AIN Herbert, C Overcoming Traumatic Stress Robinson 1999 4 Week Loan 157.32/HER Kennerley, H Overcoming Childhood Trauma Robinson 2000 4 Week Loan 362.88/KEN Matsakis, A The Rape Recovery Handbook New Harbinger 2003 4 Week Loan 362.88/MAT Sandford, L T Strong at the Broken Places: Overcoming the Trauma of Childhood Sexual Abuse Virago 1991 4 Week Loan 362.71/SAN Other Services
Portsmouth Area Rape Crisis Service (PARCS)
Local organisation based within Portsmouth City that works with people who have been sexually violated at any time in their lives, providing free specialist counselling to women and men, aged 13+ who are resident in Portsmouth and South East Hampshire, at a confidential address. Also operates telephone support lines.
The Treetops Centre
Treetops, the Sexual Assault Referral Centre (SARC), is available to any male or female over the age of 13, who has been a victim of rape or serious sexual assault in Hampshire / the Isle of Wight. Its team of staff, including specially trained female doctors, help people deal with the trauma of rape or serious sexual assault, assault and signpost to other services, leaving the choice of whether or not to report a rape or sexual assault to the police with the person seeking support.
Independent Sexual Violence Advocacy Service (ISVA)
Working with survivors of sexual violence, regardless of how long ago the incident took place or whether it has been reported to the police. The ISVA service offers emotional and practical support, and support through the criminal justice system if required. The ISVA service can provide clients with information about all their options, including reporting to the police, or accessing the Treetops Centre (see above), and can also put together a package of appropriate support, for example referrals to counselling.
You can contact the Portsmouth ISVA service on 023 92 370166