Free self-help resources
Below are five PDF resources to help you through life’s challenges.
You’ll also find our Wellbeing video series which we are offering freely.
Empowerment, Healthy Boundaries and Personal Growth
Using the ” Paddock Theory” you will learn:
- A practical model to understand the concept of boundaries
- What to do if your boundaries are breached
- To understand your relationship tendencies
- How to apply the principles of the “Drama Triangle” (rescuer, victim, perpetrator triangle)
Assertiveness: Your guide to standing up for yourself and holding your ground
In this guide you will learn:
- To understand the continuum of submissive, assertive and aggressive behaviours
- A handy guide to scripting an assertiveness statement
- Tips for self-management during a tricky conversation
Self management of difficult emotions: Find relief through expressive writing
The “Pennebaker Method” is a simple, free and extremely effective technique to help with processing challenging emotions
It has been proven to improve wellbeing indicators by to 25-30 %
You can do it by yourself at home. It is completely private, and free!
Nine quick ways to calm your Nervous System
We all get stressed at times. Calming the nervous system is essential for managing this stress and promoting overall well-being. It helps alleviate feelings of anxiety, improve focus, and enhance emotional resilience in the face of life’s challenges.
Here are nine ways to help you calm your nervous system and find some peace in those challenging moments.
Practical steps to understand and manage perfectionsim
In this guide you will learn:
- How perfectionism is different from aiming high/striving for excellence
- How perfectionism and anxiety are connected
- How self-compassion can help
- FIVE steps to overcome perfectionist tendencies
Check out our Wellbeing video series for free:
Understanding Burnout
This 8-minute video provides a thorough understanding of burnout including how it differs from other mental health conditions. Burnout is examined both from an individual perspective, and from a systemic/organisational point of view.
Preventing and Managing Burnout
This 10-minute video features an explanation of what the evidence has shown to be helpful in tackling burnout. Both systemic and individual factors are covered, and some practical self-help techniques are suggested.
Managing Worried Thinking
This short video covers how to respond to unwelcome intrusive thoughts which often drive anxiety. Practical examples are covered, with some simples techniques for supporting a healthier response to worried thinking.
Mindfulness and Self Compassion
This video provides a clear and practical explanation of both mindfulness and self-compassion as accessible self-help tools. A secular and logical approach is used to provide simple strategies that will help to calm the nervous system and bring balance to stressful situations.