Supported self-help is a free, 6-week guided programme. Within this programme you will be provided with materials that will support you in understanding and managing your feelings. Weekly appointments will be offered to support you through this process.

You don’t need a GP referral to sign up for supported self-help.


Supported self-help is a one-to-one guided self-help service and not a counselling service. Our practitioners do use counselling-based skills in their support, which does incorporate some cognitive behavioural therapy style tools but also provides other types of support.

  1. Supported self-help is not an emergency service. If you do require help in the immediacy, please click our “I need help now” button.


How does it work?

Once you have signed up, a practitioner will get in touch to book in for an initial 40-minute session to discuss in more detail what support you’re looking for and together we’ll agree a programme of support. This can cover the following:

  • Anxiety & panic attacks
  • Coping with grief and loss
  • Loneliness & feeling lonely
  • Low self-esteem
  • Low mood & depression
  • Managing anger
  • Managing stress
  • Understanding menopause

Each week you will meet with your assigned practitioner, either face-face or via telephone, where they will check-in with how you’re doing and offer any support you might need. You will also have been provided with the necessary materials to help you understand and manage your feelings, which will also include any of the following:

  • Thoughts & feelings diary
  • Relaxation exercises
  • Accepting uncertainty
  • Breaking unhelpful thinking patterns
  • Mindfulness
  • 5 ways to wellbeing
  • Accepting anxiety
  • Gratitude diary
  • Hormones & menopause
  • Thinking and acting more effectively
  • Sleep better

In your last session, we will review how you’re feeling and reflect on the ways the course has helped you. We’ll discuss what’s next for you and whether TOG Mind can support you in any other ways.


How do I sign up?

To sign up for supported self-help, you can either chat to Mind's Limbic Referral Assistant* by clicking here, contacting our office on 0161 330 9223, or emailing office [at]

*Jason the Limbic Referral Assistant is a chat bot on the national Mind website


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