Self Help for Performance and Wellbeing
Self-Help Information & Resources
Self-help is a DIY option for wellbeing. There are pros and cons to this approach. You also should be wary of the wider industry and self-proclaimed gurus.
But I’m not talking about that side of self-help. Here, we are covering practical, effective resources you can use on your own. But, there is also the option to combine this support option with others (friends, family, professionals).
Many people look for resources to help with performance, wellbeing and mental health problems. There are lots of self-help options online. But, the quality of these resources varies.
You can access self-care in different ways. For instance, you can choose from free or paid-for tools. You also have the choice of single techniques or skills packages.
Researching the content provider can help size up resource quality. But, this is time-consuming. So, I have collected some content in this article. I hope this saves time and is a helpful reference.
Evidence
We all want strategies that work. But, evidence of effectiveness is not always available. Yet, despite many 'proven' methods lacking careful evaluation, the self-help industry is worth billions.
Evidence is necessary because we are dealing with people's health. We can't have doctors handing out untested medication. The same standards should apply to mental wellbeing.
Examples of practical, evidence-based tools are CBT, ACT, and Mindfulness. These methods are scientifically tested with different issues. Look for strategies taken from evidence-based sources.
Pressed for Time?
Most of us lack time to do everything on the to-do list. We often opt to tackle the most urgent jobs. But, you don't need to allocate every waking hour to performance and wellbeing skills. Little and often usually yields good progress.
Trying various tools is a great way to discover what works for you. For example, my skills videos page provides short videos on practical, easy-to-use strategies. You can also find lots of useful information on my articles page.
STOPP
Lacking time also calls for simple and quick strategies to use in daily life. The STOPP method is excellent for managing difficult emotions. This is basically a mindful or mental-unhooking tool.
This approach allows us to step back from strong emotions and think about effective responses. Here are the steps:
Stop: Pause and stop what you're doing as soon as you notice signs of strong emotions.
Take a breath: A breathing exercise helps with step 1 (stop) and mentally re-focus.
Observe: Notice what's happening in your body. Look for physical sensations, emotions, and thoughts.
Pull back: Mentally change perspective. Try questions like 'What's another way to see this situation?' or 'How would I coach a friend in this situation?'
Proceed: Consider what positive or helpful action you can now take. Focus on what will assist you to keep emotions balanced.
There are other step-by-step techniques. What you need will depend on the issue. Here are a couple of examples:
Try this technique for mind-blanking or other mental blocks
The PLEASE Master approach is a good reminder of basic self-care
CBT Books
Cognitive Behaviour Therapy is a popular source of self-assistance. Here are some CBT books I recommend:
Brilliant CBT, by Stephen Briers
CBT for Dummies, by Branch & Willson (But, you're not a dummy)
Mind over Mood, by Greenberger & Padesky
CCI Self Esteem
Low self-esteem is an issue for many. The Centre for Clinical Interventions provides some great tools. The CCI has a helpful workbook to address self-esteem problems.
Another good self-esteem resource is Melanie Fennel's book Overcoming Low Self-Esteem.
Just be aware there are drawbacks to self-esteem.
Moodjuice Anxiety
Anxiety is widespread and comes in various forms. So, people often seek self-directed tools for this problem.
Moodjuice produced a guide to managing various aspects of anxiety.
Several websites provide general tips for anxiety management. You can try tips provided by Healthline, PsychCentral, and ADAA.
Books I recommend for anxiety include Helen Kennerley's Overcoming Anxiety, The Anxiety & Worry Workbook by Clark and Beck, and Managing Social Anxiety by Hope and colleagues.
Getselfhelp
You can find more self-help resources at these locations:
The 'Overcoming' book series
We are Coaching & Clinical Psychologist with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
