Use self-help as support, not a test
A workbook, app or breathing exercise does not have to fix the problem to be worthwhile. Pick resources from reputable health services or established charities and stop if something is making you significantly more distressed.
Choose one problem at a time
Trying ten techniques at once makes it hard to know what helps. Choose one small target such as sleep routine, panic management, activity, worry or preparing for appointments. Give it a fair but limited trial.
Keep notes for your eventual appointment
Write down what you tried, what helped, what did not and anything that made symptoms worse. This can give your clinician useful context and means the waiting period is not lost information.
Do not let self-help delay escalation
If your mental health is worsening, your functioning has changed substantially or you are worried about safety, contact your GP or mental-health service. Self-help should not become a reason to wait silently for a planned appointment.
You do not have to use every suggestion. Choose the one thing that would make today or your next contact with the service a little easier.
Trusted sources
NHS: Mental health self-help ↗NHS: Every Mind Matters ↗General UK information, not a diagnosis or personal treatment plan. Services vary by area and UK nation. Information reviewed 8 September 2026.