Self-help and Therapy

Self-help and Therapy

If you are experiencing thoughts related to suicide, self-harm, or severe emotional distress, please do not use this website.

Contact the 988 Suicide & Crisis Lifeline by dialling 988, or contact the Crisis Text Line (text HELLO to 741741). These services are available 24/7.

If the situation is potentially life-threatening, call the emergency services on 911.

If you feel as though you need some support with your mental health for whatever reason, it can be tricky to know where to start.

Whether you’re trying to combat depression, anxiety, body image issues, relationship issues, trauma, life changes, insomnia, or anything else, it’s important to find a way that works for you.

You may want to try working at it by yourself with self-help.

Or you might think therapy is a better option for you.

Or both.


As the name suggests, these are measures that you can use by yourself without talking to a professional.

Self-help can come in various forms, including:

  • Online courses
  • Get good sleep
  • Meditate
  • Exercise regularly
  • Eat healthy, balanced meals
  • Make mental or physical notes of the things you are grateful for every day
  • Stay connected with your friends and family


It’s recommended to seek professional help if your symptoms aren’t improving within two weeks or if you’re experiencing issues sleeping, eating, getting out of bed, concentrating, enjoying things you normally like, or functioning the way you’d like to in everyday life.

This isn’t an exhaustive list. It’s always best to listen to your body. When in doubt, seek help. It’s always best to do this early while issues are easier to address.

Therapy options include:

  • Online therapy – There are lots of options here, from talking to licensed therapists in ways that suit you best to specific methods like CBT
  • In-person appointments – see your GP and get the process started

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