Anxiety, self-help resources

 

Dr Helen Kennerley

Helen Kennerley is a clinical psychologist and cognitive therapist. As a consultant, she leads a specialist clinic in cognitive therapy, part of the Oxford Cognitive Therapy Centre, and has presented workshops in her specialism nationally and internationally. Helen is the author of the Overcoming Anxiety self-help guide.

The first step in breaking the cycles is to identify those that are at work in your particular case. 

Overcoming Anxiety is a classic self-help guide recommended as part of the NHS Books On Prescription scheme.

Buy now from Amazon (RRP £10.99)  

As an alternative, those suffering from anxiety might find it useful to begin by reading An Introduction to Coping With Anxiety, written by Lee Brosan and Brenda Hogan; and those whose anxiety is about their health, An Introduction to Coping With Health Anxiety, by Charles Young and Brenda Hogan. Two in a small series of CBT booklets presented in an easy-to-read A4 format, these are often used by mental health therapists as part of a course of guided self-help treatment, and can make a very good first step to recovery.

Overcoming Anxiety self-help course

The Overcoming Anxiety self-help course is an adaptation of Dr Helen Kennerley’s Overcoming Anxiety self-help book. Formed as a series of downloadable modules in three parts, and based on clinically proven CBT techniques, the course is designed around worksheets and charts in a step-by-step format which is ideal for working through either alone or with professional assistance.

How the course works

The Overcoming Anxiety self-help course will help you to understand how anxiety develops and what keeps it going, and then to make changes in your life so that you begin to feel more confident.

Part One

  • The fight-or-flight stress response
  • Who is at risk of developing anxiety problems
  • The forms anxiety can take

Part Two

  • Awareness training
  • Coping with the physical symptoms of anxiety
  • Dealing with worrying thoughts

Part Three

  • Learn to face your fears rather than avoid them
  • Manage your time
  • Improve your sleep patterns

Example: Module 7 – Controlled breathing

Hyperventilation is a natural response to exercise and stress. It can become a problem, however, if it is continuous or inappropriate, causing distressing physical symptoms that trigger a vicious cycle of physical and psychological anxiety.

  • You can break this cycle and cope with hyperventilation by learning a simple controlled breathing exercise
  • The most important points are to breathe slowly and deeply through your nose, using your diaphragm and not your ribcage
  • You need to practise the technique for it to become effective

See sample pages from the modules

How to get started

The Overcoming Anxiety self-help course, written by Dr Helen Kennerley and published by Constable & Robinson as part of the Overcoming series, is available to you as a set of three workbooks.

Buy from Amazon (RRP £21)

You can also download the course, module by module, direct to your computer in PDF format, and work through the modules at your own pace. Some modules are free of charge, others cost £2 each.

Each module builds on what has already been covered by previous modules. What you learn when working through one will help you when you come to the next. To get the most from the course, work through each module systematically, step by step.

Download modules in PDF format

 

The Overcoming Anxiety self-help course is ideal for the user to work through alone or with guidance from a professional.

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What if I don't feel better?

There is nothing to lose by working on some or all of the modules; they will give you practical coping skills that you can use straight away. However, if you find that self-help alone is not meeting your needs (and this is sometimes the case), see your family doctor, medical practitioner or specialist therapist, who will offer extra support. If you do need to seek more help, it doesn't mean you have failed in any way; just that your difficulties are perhaps more complex.

 

Anxiety Relief

Anxiety Relief is an online, multimedia health information and self-management package, helping you to understand and manage anxiety.

It’s suitable for those suffering from mild forms of anxiety, Anxiety Relief may help with some of the general aspects of social phobia, agoraphobia, and panic disorder. This programme is about anxiety in its most general form, but there are a number of more specific anxiety related disorders, including post-traumatic stress disorder, social anxiety, agoraphobia, panic disorders, obsessive compulsive disorder and others for which there are specific treatments available. This programme is not suitable for Post-Traumatic Stress Disorder (PTSD) or Obsessive Compulsive Disorder (OCD).

The programme includes an assessment questionnaire developed by Professor Sir David Goldberg at the Institute of Psychiatry in London known as the 'Short-Scales'. It then takes you through a number of steps which will talk you through the triggers and potential reasons behind anxiety and how to recognise and identify the elements in your behaviour or thought patterns which may be impacting on your mental wellbeing. The programme will then guide you through CBT-based techniques for how to cope and manage your symptoms now, but also for rectifying destructive patterns to help you in the future.

See a short demo of the programme (Requires Flash Player)

Buy Anxiety Relief now for £19.95

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