Self Help Information, Websites, Helplines and Apps
Things you can do yourself to support your mental health
Key:
Support – Low level
Speed – Short wait
Access – Open to anyone
Do you want some tips on what you could do to feel better?
Do you want some tips on how to support someone else who is having difficult feelings?
There are apps, websites, helplines and information that can help you.
Young Minds 
Young Minds is the national charity for young people’s mental health.
The Anna Freud Centre
Support strategies and information about how other young people cope with their mental health difficulties.
Mikeysline
Mikeysline are a Text-based and face to face support for people of all ages struggling to cope. They cover the Highland and Moray areas. They 
offer:
- A safe and confidential place to talk and be listened to for any issues that are causing you difficulties, distress or impacting your mental health.
- 1-1 face to face appointments up to 45 mins per session with a support worker either face to face or online
No matter how big or small the problem, we''re here for you every evening - just TEXT 07786207755.
Parent Network Scotland
At Parent Network Scotland, we advocate peer-to-peer support, acknowledging that parents are equipped with solutions to their challenges.
With the guidance of trained Family Facilitators and the support of fellow parents, we believe in empowering parents because we firmly believe that parents matter, and so do their children.
Our organisation supports free family courses for you and your family. All of our courses are run by parents for parents.
Our Family Facilitators ensure that learning is enjoyable for you to enjoy your sessions. We offer many routes to take for ongoing learning for you and your family with course certificates.
CAHMS Resources
Links to downloadable resources, apps and websites for mental health support.
Moodjuice
Moodjuice is a NHS website that has information and advice on young people’s mental health.
Getselfhelp
Extensive list of worksheets and self-help materials for coping with different mental health difficulties.
Aye Mind
Aye Mind is a digital database signposting to lots of different websites and apps for young people’s mental health.
Young Scot
Information and opportunities for young people in Scotland including for mental health.
The Mix
Support and information on mental health for those aged 13 – 25 years.
Parent Network Scotland
PNS uses an innovative combination of peer-led methods with parent group leaders receiving support and supervision through network meetings. They also believe the peer to peer support.
PNS run parenting courses which are led by local parents who have completed their extensive accredited training.
Icon Families Moray
ICON FAMILIES MORAY are a group of people who meet online every six to eight weeks. Our members have a personal or professional interest in making a difference for neurodiverse families by sharing information, promoting wellbeing and raising awareness within the
group.
We also have a useful online resource to support families navigating neurodiversity.
LGBTQ Youth Scotland
Scotland’s national charity for LGBTQ+ young people, working with 13–25 year olds across the country. Also deliver the LGBT Charter programme to schools, organisations and businesses.
Their mission is to support LGBTQ+ young people to flourish and thrive in all aspects of their lives through the provision of amazing youth work. They support LGBTQ+ young people to use their voice and create change in equality and human rights.
Moray Protects 
This site provides up-to-date information on where to get advice or support on the following issues: Child & Adult Protection, Violence against Women & Girls, Alcohol & Drug Use and Community Justice.
The Exchange 
At The Exchange we are dedicated to the psychological wellbeing of children, young people and families… We love to see them thrive.
Our experienced team have supported many children, young people and families to find what they need to be happy and resilient
To make a referral for counselling, just click on the “Refer Now” button.
admin@exchange-counselling.co.uk
0330 202 0283
NHS Inform
NHS inform is Scotland’s health information service. You can learn more about mental wellbeing, mental health conditions or explore a range of self-help guides.
Surviving Suicidal Thoughts - Support for people having suicidal thoughts. A new section of the NHS Inform website dedicated to sharing video stories from people who have experienced the same and gone on to find ways of coping and living well.
Mind to Mind - Dedicated NHS inform website to help people who may be facing challenges with their mental wellbeing
A Local Information System for Scotland (ALISS)
A Local Information System for Scotland (ALISS) is a national digital programme enabling people and professionals to find and share information on resources, services, groups, and support in their local communities and online. Simply put in your postcode or town into the search box to find services, groups and activities for health and wellbeing across Scotland.
Discover Digital Guide 
The Discover Digital team have created a guide to help people understand and navigate digital health, care and wellbeing tools and services.
Samaritians
Provides a 24 hour helpline. There is also a local service in Elgin which can be contacted during opening hours.
24 Hour Helpline – 116 123
Childline 
You can phone, chat on-line or email for support at any time.
Tel: 08001111
Sleep Scotland 
Free telephone support line to parents and carers for help with a child or young person’s (18 months – 18 years) sleep difficulties.
Tel: 08001386565 (Mon-Thurs 10am-4pm)
Papyrus
If you are having thoughts of suicide or are concerned for a young person who might be thinking of suicide you can contact HOPELINEUK for confidential support and practical advice.
Call: 08000684141
Text: 07786209697
(Open Mon – Fri from 10am – 10pm, Weekends and Bank Holidays from 2pm – 10pm)
Scottish Centre for Conflict Resolution Resource Hub 
We are a charity based in Edinburgh, Scotland with expertise in mediation. Our award-winning digital resources and free training and events improve understanding of conflict and emotional needs, to transform relationships and lives.
Breathing Space
Telephone mental health support for those aged 16 years and over. The service can help you to cope with difficult feelings such as low mood and anxiety.
Telephone number: 0800 83 85 87
Living Life Service
Breathing space also offers telephone therapy appointments at Living Life service.
Telephone number: 0800 328 9655
Children 1st Parentline Scotland
Telephone support for parents and families across Scotland.
Telephone: 08000 28 22 33
Mind - Side by Side 
Side by Side is an online community, from the charity Mind, where you can listen, share and be heard. Our community is open 24/7. You’ll always have someone to connect with day or night.
A Part of Me 
Unresolved grief in children and young people can turn into serious mental health problems. And not everyone wants to see a counsellor or therapist. That's why we've created a radical new way to help children and young people.
It's a game. It's a communtiy. It's a whole new way of looking at life. It's therapy designed with children and young people in mind.
It's Apart of Me.
Cost - free
Breathe, Think, Do with Sesame 
You can help children to use the “Breathe, Think, Do” strategy to calm down, identify their feelings, and work to solve their problem!
App for parents/carers to use with young children (aged 2 – 5 years old) to help teach skills such as problem-solving, self-control, planning, and task persistence
cost- free
Calm Harm
App for self-harm aimed at those aged 12 years old and over
cost -free
MindShift
App designed to help teens and young adults cope with anxiety
cost - free
Moray Prevent Suicide App
Provides info for those affected by suicide, contact details for services in Aberdeen city and Aberdeenshire and Moray and allows users to create their own safety plan.
cost - free
Smiling Mind 
Mindfulness programmes for 7-18 year olds, adults and the classroom (costs: free)
Safe Spot 
Promotes positive wellbeing in children and young adults
cost - free
Stop. Breathe. Think
App to help you tune into and process your emotions. There is also a version for 5-10 year olds available on IOS only
cost- some exercises are free
Digital Cognitive Behavioural Therapy (CBT) apps
Difficulties with sleep and anxiety can have a negative impact on our health, wellbeing, family life and work.
Two digital cognitive behavioural therapy (CBT) apps are available free of charge to health and social care staff and all adults living in Scotland through Big Health’s partnership with the Scottish Government and health boards.
1. Sleepio (for insomnia) and Daylight (for anxiety) are clinically approved digital therapeutics which deliver bite size sessions to help you get in control of worry and sleeplessness.
Sleepio offers you a personalised goal setting programme for your sleep issues, featuring sessions with step-by-step guidance using evidence-based techniques. In about 20 minutes per week, you learn how to quieten a racing mind, reshape behaviours, and get better sleep.
2. Daylight aims to helps you gain control over your anxiety. After a two-minute quiz to discover your anxiety type, you’ll receive personalized techniques to help manage it. When it’s needed the most, Daylight is instantly accessible and ready to check in, practice, or try a new technique.
Silvercloud 
A structed programme to support your wellbeing including mental health, resilience, stress and sleep. Use code: Wellhubscot
TellMi 
The only pre-moderated (by humans) digital peer support app where posts are approved in minutes, not hours.
For ages 11-25.
The Moray Libraries Child Health Matters Collection
Moray Libraries' Health Matters is a special collection of books and material aimed at helping people to make healthy choices and to help deal with a wide range of physical and emotional health problems.
There are Health Matters themed lists available on our library catalogue - link below -you can request any item using our online reservation facility or via your nearest library.
Social Workers Toolbox
Range of books available for practitioners to download
Anger
- Starving the Anger Gremlin for Children: A Cognitive Behavioural Therapy Workbook on Anger Management by Kate Collins-Donnelly (5-9 year olds)
- A Volcano In My Tummy: Helping Children to Handle Anger by Warwick Pudney and Elaine Whitehouse (6-15 year olds)
Anxiety
- The Huge Bag of Worries by Virginia Ironside (3-8 year olds)
- Starving the Anxiety Gremlin by Kate Collins Donnelly (Version for 5-9 year olds, Version children 10 years old and above)
- What to Do When You Worry Too Much: A Kid’s Guide to Overcoming Anxiety by Dawn Huebner and Bonnie Matthews (6-12 year olds)
- No Worries! An Activity Book for Young People Who Sometimes Feel Anxious or Stressed by Lily Murray and Katie Abey (7+ year olds)
- All Birds have Anxiety by Kathy Hoopmann (Children and Young People)
- The Teenage Guide to Stress by Nicola Morgan (Teenagers)
- The Anxiety Survival Guide for Teens by Jennifer Shannon (Teenagers)
- Fighting Invisible Tigers: Stress Management for Teens by Earl Hipp (Teenagers)
Depression
- Living with a Black Dog by Ainsley Johnstone and Matthew Johnstone (Teenagers)
- Night Shift by Debi Gliori (Teenagers)
- Depression: A Teen’s Guide to Survive and Thrive by Jacqueline B. Toner and Claire A. B. Freeland (Teenagers)
Eating
- Wintergirls by Laurie Halse Anderson (Focuses on Anorexia: Teenagers)
- Tyranny: I keep you thin by Lesley Fairfield (Focuses on Anorexia: Teenagers)
- Nothing Tastes As Good by Clair Hennessy (Focuses on weight and food: Teenagers)
- Holding up the Universe by Jennifer Niven (Focuses on weight and food: Teenagers)
Relaxation and Mindfulness
- Sitting Still like a Frog: Mindfulness Exercises for Kids (and Their Parents) by Eline Snel (5-12 year olds)
- Calm with the Very Hungry Caterpillar by Eric Cale (8-12 year olds)
- A Mindfulness Guide for the Frazzled by Ruby Wax (Teenagers)
Self-harm
- Damage by Eve Ainsworth (Focuses on self-harm. Teenagers)
- Can I Tell You About Self-Harm?: A Guide for Friends, Family and Professionals by Pooky Knightsmith (Teenagers)
Sexuality and Gender
- What I Was by Meg Rosoff (Focuses on sexuality)
- Doing It! By Hannah Witton (Focuses on sexuality: Teenagers)
- Pink by Lili Wilkinson (Focuses on sexuality: Teenagers)
- The Art of Being Normal by Lisa Williamson (Focuses on transgender and friendship: Teenagers)
- Some Assembly Required: The Not-So-Secret Life of a Transgender Teen by Arin Andrews (Focuses on transgender: Teenagers)
- Beyond Magenta: Transgender Teens Speak Out by Susan Kuklin (Focuses on transgender: Teenagers)
- This Book is Gay by Juno Dawson (Focuses on LGBT: Teenagers)
- The Girl Files by Jacqui Bailey (Focuses on puberty for girls: Teenagers)
- How to be a girl by Anita Naik (Focuses on puberty for girls: Teenagers)
- Being a Girl by Hayley Long (Focuses on puberty for girls: Teenagers)
- Being a Boy by Juno Dawson (Focuses on puberty for boys: Teenagers)