Guided Self-Help Resources
Our Guided Self-Help resources are available to use either on your own or with the support of your practitioner.
Each resource works through step by step how to implement the intervention. There are worksheets included to help maintain a record of activities and progress.
LTC Problem Solving for people with a Long Term Condition
During this video, we’ll be talking about a technique called problem-solving, a practical approach to solving problems. This technique helps us to break our problems down into small, manageable chunks and take practical steps in a structured way to overcome these problems.
LTC Pacing for people with a Long Term Condition
In this video, we’re going to talk about pacing, a technique which can help you consistently carry out activities without causing a flare-up of physical health symptoms. Pacing is the technique of only doing an activity for the length of time that our bodies are comfortable with.
This video focusses on how to increase our motivation when feeling low using a technique entitled behavioural activation. Avoiding and withdrawing are common symptoms of depression as you may find it difficult to carry out everyday activities.
LTC Boom and Bust Cycle for people with a Long Term Condition
In this video we look at the boom-and-bust cycle, what it is and why it might not be helpful for us. Living with a long-term physical health condition can often mean we can’t do things how we used to or the way we want to. Sometimes we can end up caught in an unhelpful cycle of negative moods and physical symptoms which can result in us doing less and feeling unhappy or frustrated.
In this video, we talk to you about how to do behavioural experiments which are one of the most effective methods to bring about positive change. In a behavioural experiment you put your beliefs to the test. This can be very helpful because faulty beliefs are often at the root of people’s emotional problems, such as depression and anxiety.
Challenging Unhelpful Thinking
In this video, we talk to you about a way to improve your mood by challenging unhelpful thinking. Challenging unhelpful thinking is an evidence-based approach to improving low mood or anxiety. It works by identifying negative or unhelpful thoughts and gathering evidence as to the accuracy of the thought. This evidence then helps us to develop a more realistic and helpful thought.
Learning about how to be more active is one way of helping to improve your mood and manage worry. There are many benefits for being active and it can give you a sense of taking control of your life and make you feel more confident. Focusing on the things that we’re supposed to be doing or the things that we enjoy can give us a sense of pleasure or achievement. Doing nothing can make you feel lethargic and tired and this can contribute to depression. Being active helps to reduce worrying or dwelling on negative thoughts. In this video we discuss the different types of activity and the benefits of being active.
In this video, we’re discussing thinking traps – those unhelpful negative thinking habits that can really impact how we’re feeling. In CBT we often look at the links between our thoughts, emotions, physical sensations and behaviours. In this video we look at how the thoughts we experience can have a powerful impact on us and how to be more aware of unhelpful negative thought when they crop up.
Setting goals can help us to work towards change in line with our values which can often seem overwhelming. One way of achieving this is to set ourselves SMART Goals. Goals can apply to different areas of our lives. Setting goals can help us to manage our well-being, sometimes we can have long-term goals such as booking a holiday or changing our career. Often to achieve these goals we need to set smaller goals such as writing a CV or booking a visit to the travel agent. Watch our video to find out more about what SMART Goals are and how setting them up can help with your well-being.
TalkPlus MP3s have been created to provide you with the help you need with your mental wellbeing at any time or day that suits you.
You may have been directed to this page by your therapist or you may have found this website via a search engine. Whichever it is, we hope you find these MP3s informative and helpful.
People we have helped
All our testimonies are written by people who have used our service and wanted to share what our service meant to them. Testimonials are always anonymised.
I still think it was one of the most helpful and useful courses I’ve done, so I’d be happy to help spread the word.”
Overall the course was fantastic and, I think, has had a benefit that I can build upon.”
I know that the road to recovery is a long one, however I feel better prepared for anything that is thrown at me and I know that I will deal with it in a way that I know I would not have done before I spoke to TalkPlus.”
I felt really supported and I feel I have some great tools to help me manage my anxiety.”
Good and encouraging. Helpful with trying new things and skills to work through issues and feelings present.”