hello@whitecatwellbeing.co.uk

    Useful links and resources

  Samaritans 
       116  123        
(free 24-hour helpline)
 SHOUT
  (24hr Crisis Textline)
 85258
Click on the shortcuts below to access the various sites which contain a wealth of information.
 Useful stuff - we update this regularly so please send your suggestions for inclusion
  Resources                                                                                                                                   

Please note the resources listed are included in one place to form a useful "library" of signposts. The content of the resources is not regularly checked by Whitecat Wellbeing.

Downloadable wellbeing activities can be found on the personal wellbeing page or by clicking here:

Downloadable Resources
Signposts;

Abuse;

https://napac.org.uk/
https://web.ntw.nhs.uk/selfhelp/
https://www.itv.com/thismorning/articles/rape-helplines
https://rapecrisis.org.uk/
https://www.womensaid.org.uk/
help@nspcc.org.uk     & 0808 800 5000
https://www.refuge.org.uk/   & 0808 2000 247
https://www.survivorsuk.org/     (male rape and sexual abuse)

Addiction;

http://www.beatingaddictions.co.uk/
https://www.drugwise.org.uk/
https://www.cocaineanonymous.org.uk/   & 0800 612 0225
https://www.talktofrank.com/ & 0300 123 6600
https://www.gamblersanonymous.org.uk/
http://www.dualdiagnosis.co.uk/

Anxiety & Stress;

https://www.beautyafterbruises.org/blog/grounding101
https://www.beautyafterbruises.org/blog/flashbacks
https://www.acas.org.uk/
http://www.selfhelpguides.ntw.nhs.uk/imperial/leaflets/selfhelp/Anxiety.pdf
https://www.anxietyuk.org.uk/  &  03444 775 774 // Mon-Fri 9:30am - 5:30pm
https://apps.apple.com/gb/app/breathe2relax/id425720246   (app)
https://external-preview.redd.it/vJRAFxqNMCPrJ8RXS4Hml4SmEha-HpuVQmXVxl7asgs.gif?format=mp4&s=285a2a3869e56b55b49e01a8268233b05447686d  (gif)
https://www.camhs-resources.co.uk/
https://www.citizensadvice.org.uk/     &    0800 028 1456
https://www.clearfear.co.uk/   (app)
https://www.contactarmedforces.co.uk/about-us/
https://cool2talk.org/  (Scotland)
https://www.hearing-voices.org/wp-content/uploads/2012/05/Hearing_Voices_Coping_Strategies_web.pdf
https://apps.apple.com/gb/app/cove-the-musical-journal/id1020256581  (app)
http://selfinjury.bctr.cornell.edu/perch/resources/what-is-emotion-regulationsinfo-brief.pdf
https://www.therapistaid.com/worksheets/grounding-techniques.pdf
https://www.winona.edu/resilience/Media/Grounding-Worksheet.pdf
https://www.headspace.com/headspace-meditation-app  (app)
https://insighttimer.com/  (app)
https://shout.ams3.cdn.digitaloceanspaces.com/giveusashout/media/documents/copingskillsfinal-lowres_PRpsevV.pdf
https://www.livingcbt.com/forms/Free%20Self%20Help/seven_steps_to_managing_panic_attacks.pdf
https://www.mind.org.uk/media-a/2896/talking-therapy-and-counselling-2018.pdf
https://www.anxietycanada.com/resources/mindshift-cbt/   (app)
https://chrisgermer.com/meditations/
https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/nhs-talking-therapies/
https://web.ntw.nhs.uk/selfhelp/   (range of self-help guides)
https://www.ninjafocus.com/  (Youth)
https://nopanic.org.uk/
https://www.nhs.uk/apps-library/pzizz/   (app)
https://quietkit.com/  (guided meditations)
https://www.relaxmelodies.com/  (sleep aid & meditations)
https://www.sanvello.com/   (app)
https://www.studentminds.org.uk/
https://nopanic.org.uk/    & 0300 772 9844       youth line - 0330 606 1174
https://apps.apple.com/gb/app/whats-up-a-mental-health-app/id968251160  (app)
https://youfeellikeshit.com/  
https://www.youngminds.org.uk/young-person/mental-health-conditions/adhd-and-mental-health
https://www.actionforhappiness.org/media/863028/coping_calendar.pdf
https://www.ocduk.org/
https://www.ptsduk.org/
https://www.topuk.org/    (phobias & OCD)
https://www.rethink.org/
https://breathingspace.scot/   &  0800 83 85 87    (Scotland only)

Bipolar disorder;

https://www.bipolaruk.org/
https://www.nice.org.uk/search?q=bipolar
rcpsych.ac.uk
http://www.sane.org.uk/uploads/Bipolar_Disorder.pdf
https://www.rethink.org/search-results/?q=bipolar
https://www.nhs.uk/search/results?q=bipolar&page=0

Bullying;

https://www.acas.org.uk/
https://www.bullybusters.org.uk/
https://cool2talk.org/   (Scotland)
https://www.ditchthelabel.org/bullying-support-hub/
https://web.ntw.nhs.uk/selfhelp/    (range of self-help guides)
https://www.youngminds.org.uk/young-person/coping-with-life/racism-and-mental-health

Carers;

https://carers.org/
https://www.carersuk.org/

Covid-19;

https://www.mind.org.uk/information-support/coronavirus/coronavirus-and-your-wellbeing/

Debt;

https://www.nationaldebtline.org/

Depression/Sadness;

https://www.thebetterappcompany.com/better_stop_suicide    (app)
https://www.blurtitout.org/
https://www.camhs-resources.co.uk/    (youth)
https://www.thecalmzone.net/     &    0800 58 58 58
https://www.contactarmedforces.co.uk/about-us/
https://www.hearing-voices.org/wp-content/uploads/2012/05/Hearing_Voices_Coping_Strategies_web.pdf
https://apps.apple.com/gb/app/cove-the-musical-journal/id1020256581   (app)
https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/depression-self-help-guide
https://www.mind.org.uk/media-a/4494/mind-ftw2-eng-web.pdf (talk to doc)
https://healthtalk.org/depression/overview
https://drive.google.com/file/d/1fbIlVEbwhZaGD73tW2B_1Ub_nzoazFAi/view  (hope book)
https://apni.org/   &   0207 386 0868   (post-natal depression)
https://hubofhope.co.uk/   (enter your postcode to find local support services and resources)
https://www.nhs.uk/apps-library/meetwo/    (app - youth)
https://www.mind.org.uk/media-a/2896/talking-therapy-and-counselling-2018.pdf
https://www.moodtools.org/    (app)
https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/nhs-talking-therapies/
https://web.ntw.nhs.uk/selfhelp/   (range of self-help guides)
https://www.mind.org.uk/information-support/guides-to-support-and-services/seeking-help-for-a-mental-health-problem/where-to-start/#.XO2Lz3pKjBI
https://apps.apple.com/gb/app/whats-up-a-mental-health-app/id968251160  (app)
http://depressionuk.org/
https://www.samaritans.org/
http://www.dealingwithdepression.co.uk/     (forum & guides)

Disabilities;

https://contact.org.uk/  (young people)
https://www.shawtrust.org.uk/
https://www.mencap.org.uk/

Eating/Body Image;

https://www.beateatingdisorders.org.uk/       &     Helpline: 0808 801 0677 9am–8pm weekdays & 4pm–8pm on weekends
https://www.feast-ed.org/  &  +44 3308280031 & ParentSupport@feast-ed.org
https://www.lifeworkscommunity.com/eating-disorders-treatment/guide-to-uk-free-eating-disorders-helplines
https://www.sedig.org/  (Scotland)
https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/behaviours/eating-disorders/
https://web.ntw.nhs.uk/selfhelp/
https://www.anorexiabulimiacare.org.uk/    &    0300 011 1213
https://eating-disorders.org.uk/
https://seed.charity/

Frontline Workers;

https://web.ntw.nhs.uk/selfhelp/
https://www.nhsemployers.org/
https://people.nhs.uk/
https://www.practitionerhealth.nhs.uk/
https://icisf.org/wp-content/uploads/2020/04/Stress-Management-for-Workers-Exposed-to-Covid-19-Risk-2.pdf
https://www.mentalhealthatwork.org.uk/ourfrontline/

Gender/Sexual Identity;

https://web.ntw.nhs.uk/selfhelp/      (range of self-help guides)
https://switchboard.lgbt/

General;

https://www.acas.org.uk/
https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/problems-with-anger-self-help-guide (anger self help)
https://www.annafreud.org/on-my-mind/self-care/  (self care)
https://www.mind.org.uk/news-campaigns/campaigns/blue-light-programme/  (resources for emergency services)
https://www.bhf.org.uk/    &    0300 330 3311 &  hearthelpline@bhf.org.uk (British heart foundation)
https://www.camhs-resources.co.uk/    (youth)
https://www.childline.org.uk/
https://www.childline.org.uk/info-advice/bullying-abuse-safety/getting-help/visiting-your-doctor/ (under 18)
https://www.citizensadvice.org.uk/   &   0800 028 1456   (citizens advice)
https://www.contactarmedforces.co.uk/about-us/  (armed forces)
https://contact.org.uk/   (youth disabilities)
https://cool2talk.org/  (youth)
https://apps.apple.com/gb/app/cove-the-musical-journal/id1020256581   (app)
https://www.mind.org.uk/information-support/guides-to-support-and-services/crisis-services/planning-for-a-crisis/#.XR6JXS2ZPOQ   (crisis planning)
https://www.ditchthelabel.org/overcoming-low-self-esteem/  (low self-esteem guides)
https://www.docready.org/#/home (speaking to your GP guide)
https://www.gcsepod.com/gcse-exam-results-support/   (exam results support)
https://www.winona.edu/resilience/Media/Grounding-Worksheet.pdf
https://www.mind.org.uk/information-support/guides-to-support-and-services/
https://www.meetoo.help/ (app - young people)
https://www.kooth.com/  (general support)
TEXT SHOUT to 85258    (text crisis line)
https://111.nhs.uk/    (medical help)
https://www.nhs.uk/service-search/mental-health/find-an-urgent-mental-health-helpline    (urgent NHS mental health helpline)
https://www.goodto.com/family/children/a-parents-guide-to-gcse-results-exams-114508     (for parents)
https://www.porchlight.org.uk/  (homelessness – SE only)
https://www.qwell.io/  (counselling for adults)
https://www.shelter.org.uk/  (homelessness)
https://signhealth.org.uk/   (health and wellbeing for deaf people)
https://www.gov.uk/student-finance/extra-help   (student finance)
https://www.psni.police.uk/globalassets/contact/emergency_sms.pdf  (999 via sms)
https://www.bdadyslexia.org.uk/   (dyslexia)
https://www.themix.org.uk/  (U25 advice and help)
https://www.themix.org.uk/get-support/speak-to-our-team/the-mix-counselling-service  (the mix counselling service U25s)
https://www.ucas.com/undergraduate/results-confirmation-and-clearing/results/results-what-you-need-know
https://www.umhan.com/pages/for-students  (uni students support)
https://apps.apple.com/gb/app/whats-up-a-mental-health-app/id968251160 (young person support)
https://www.youngminds.org.uk/professional/resources/addressing-trauma-and-adversity  (young person resilience support)
https://www.ageuk.org.uk/
https://www.alzheimers.org.uk/      &    0333 150 3456
https://www.dementiauk.org/    & 0800 888 6678

Grief & Bereavement;

https://www.apartofme.app/  (loss app for young people)
https://www.bereavementadvice.org/
https://www.nhsinform.scot/illnesses-and-conditions/mental-health/mental-health-self-help-guides/bereavement-and-grief-self-help-guide
https://www.cruse.org.uk/  &  0808 808 1677
https://www.winstonswish.org/  (grief & bereavement support for young people)
https://web.ntw.nhs.uk/selfhelp/     (range of self-help guides)
https://www.seesaw.org.uk/   (for young people in Oxfordshire)
https://www.lullabytrust.org.uk/

Isolation/Loneliness;

https://www.actionforhappiness.org/
https://clic-uk.org/   (online support community)
https://www.contactarmedforces.co.uk/about-us/    (armed forces)
https://cool2talk.org/   (young people over 12)
https://www.redcross.org.uk/get-help/get-help-with-loneliness  (local support services)
https://www.nhs.uk/apps-library/meetwo/  (support app for teenagers)
https://sidebyside.mind.org.uk/
https://www.socializerapp.uk/  (app)
https://www.talklife.com/  (peer support app)

Personality disorder;

https://www.emergenceplus.org.uk/personality-disorder/
https://www.nhs.uk/search/results?q=personality%20disorder
https://www.nice.org.uk/search?q=personality%20disorders
https://www.mind.org.uk/information-support/types-of-mental-health-problems/personality-disorders/about-personality-disorders/

Psychosis;

https://www.hearing-voices.org/
https://www.rcpsych.ac.uk/mental-health
https://www.nice.org.uk/search?q=Psychosis
https://nationalparanoianetwork.org/
http://www.voicecollective.co.uk/    (young people)
https://www.youngminds.org.uk/     (young people)

PTSD;

http://assisttraumacare.org.uk/
https://combatstress.org.uk/
https://rapecrisis.org.uk/
https://www.disasteraction.org.uk/
https://www.victimsupport.org.uk/
https://www.nhs.uk/search/results?q=ptsd

Relationships;

https://www.camhs-resources.co.uk/  (young people)
https://clic-uk.org/
https://cool2talk.org/   (in Scotland for over 12’s)
https://headspace.org.au/assets/Uploads/Resource-library/Young-people/Dealing-with-relationship-break-ups-web.pdf
https://fnf.org.uk/  (support for fathers)
https://www.familylives.org.uk/  & 0808 800 2222 (support for parents)
https://www.relate.org.uk/
https://www.headspace.com/articles/bounce-back-from-breakup
https://www.mcgill.ca/counselling/files/counselling/surviving_a_break-up_-_20_strategies_0.pdf

Schizophrenia;

https://livingwithschizophreniauk.org/
https://www.hearing-voices.org/
http://www.sane.org.uk/uploads/Schizophrenia.pdf
https://nationalparanoianetwork.org/
http://www.voicecollective.co.uk/     (young people)
https://www.youngminds.org.uk/     (young people)

Schools & Colleges;

https://www.annafreud.org/schools-and-colleges/5-steps-to-mental-health-and-wellbeing/


Self-harm;

https://calmharm.co.uk/   (app)
https://www.ditchthelabel.org/15-safer-alternatives-to-self-harm/
http://selfinjury.bctr.cornell.edu/perch/resources/what-is-emotion-regulationsinfo-brief.pdf
https://www.winona.edu/resilience/Media/Grounding-Worksheet.pdf
https://harmless.org.uk/
https://www.nhs.uk/apps-library/meetwo/  (app for teenagers)
https://www.mypossibleself.com/   (app)
https://www.nshn.co.uk/downloads/Distractions.pdf
https://web.ntw.nhs.uk/selfhelp/    (range of self-help guides)
https://www.youngminds.org.uk/professional/resources/responding-to-self-harm
http://www.selfinjury.bctr.cornell.edu/documents/distraction-tech-and-alts.pdf
http://studymore.org.uk/hylw.pdf
https://www.childline.org.uk/
https://www.mind.org.uk/search-results?q=self+harm#stq=self%20harm&stp=1
https://www.nhs.uk/search/results?q=self%20harm&page=0

Sleep;

https://www.sleepfoundation.org/
https://www.relaxmelodies.com/  (sleep aid & meditations)
https://www.mentalhealth.org.uk/publications/how-sleep-better

Substance & alcohol use;

https://adfam.org.uk/dfam
https://ukna.org/   (narcotics)
https://www.alcoholics-anonymous.org.uk/
https://web.ntw.nhs.uk/selfhelp/   (range of self-help guides)
https://www.drinkaware.co.uk/ware
https://www.drugwise.org.uk/
https://www.talktofrank.com/get-help
https://www.wearewithyou.org.uk/

Suicide;

https://www.zerosuicidealliance.com/training   (free awareness courses)
https://www.thebetterappcompany.com/better_stop_suicide   (app)
https://www.thecalmzone.net/   &   0800 58 58 58
https://www.hearing-voices.org/wp-content/uploads/2012/05/Hearing_Voices_Coping_Strategies_web.pdf
https://www.mind.org.uk/information-support/guides-to-support-and-services/crisis-services/accident-emergency-ae/#.XO2MFHpKjBI
https://www.ifucareshare.co.uk/how-we-can-help/support-after-suicide   &   01913875661
https://web.ntw.nhs.uk/selfhelp/    (range of self-help guides)
https://www.papyrus-uk.org/   &   0800 068 4141  (young people)
https://www.papyrus-uk.org/im-worried-about-someone-emergency/  & 0800 068 4141
https://www.samaritans.org/    &  (116 123)
https://www.prevent-suicide.org.uk/find-help-now/stay-alive-app/  (app)
https://uksobs.org/     & 0300 111 5065  (survivors of bereavement by suicide)
https://voicesandchoices.org.uk/elefriends-minds-online-community/
https://www.maytree.org.uk/
https://theolliefoundation.org/   (guidance after an event - especially for schools - & training)
https://themighty.com/ (resources and support-US & global)

Vicarious Trauma;

https://www.bma.org.uk/advice-and-support/your-wellbeing/vicarious-trauma/vicarious-trauma-signs-and-strategies-for-coping
https://visibleproject.org.uk/wp-content/uploads/2019/05/Visible-vicarious-trauma-web.pdf

Workplace;

https://www.acas.org.uk/
https://www.hse.gov.uk/stress/resporces/htm
https://www.nice.org.uk/search?q=workplace
https://www.time-to-change.org.uk/take-action/resources-your-workplace
https://www.bitc.org.uk/wp-content/uploads/2020/02/bitc-wellbeing-toolkit-PHESuicidePreventiontoolkit-Feb2020.pdf   (suicide prevention)  
https://www.bitc.org.uk/wp-content/uploads/2019/10/bitc-wellbeing-toolkit-suicidepostventioncrisismanagement-mar2017.pdf  (post suicide management)







Wellbeing & Mindfulness
actionforhappiness.org (great resources for happiness and wellbeing)

therapistaid.com/worksheets/grounding-techniques.pdf

beautyafterbruises.org/blog/grounding101

nhs.uk/oneyou/every-mind-matters/

gov.uk/government/publications/covid-19-guidance-for-the-public-on-mental-health-and-wellbeing/guidance-for-the-public-on-the-mental-health-and-wellbeing-aspects-of-coronavirus-covid-19


Oxfordshire;

https://www.bridewellgardens.co.uk/






Books, articles & clips*
The Inflammed mind: a radical new approach to depression - Edward Bullmore

The Stranger on the Bridge - Jonny Benjamin

The Heartland: Finding and Losing Schizophrenia - Nathan Filer

Notes on a Nervous Planet - Matt Haig

A Mindfulness Guide for the Frazzled - Ruby Wax

Craked, Not Broken: Surviving and Thriving after a Suicide Attempt - Kevin Hines

University of Oxford Centre for Suicide Research - www.psych.ox.ac.uk/research/csr

Lost Connections - Johann Hari

Factfulness - Hans Rosling

59 Seconds - Richard Wiseman


* These are books/articles that I've read personally and have found interesting and useful. I receive no revenue from including them on this website.


Counsellors & Wellness practitioners
Allie Hack - www.kintsugicounselling.co.uk

Lizzie York - Mindful Movement Yoga - Oxfordshire - https://www.mmyoga.co.uk/

The Health Box - www.TheHealthBox.co.uk



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