man on laptop with cup of tea

Guided self-help

Guided self-help (GSH) may be able to help you with symptoms of depression, anxiety, panic, stress and sleep problems. With the help of a therapist, you'll learn skills and techniques that you can use when you're finding things difficult.

Guided self-help is available in the following formats:

Workshops & courses

You'll learn skills and techniques in a group setting. You won't be expected to talk about your personal circumstances unless you want to. The workshops are usually about an hour and a half and run over a number of consecutive weeks. Many are offered online as webinars, which you can access via your computer. Some are offered face-to-face.


In one-to-one guided self-help we offer up to six sessions with a therapist on either a weekly or fortnightly basis. These sessions usually take place on the phone. They may be over video call, or in some instances, face to face. We'll work with you to find a good time for you.

Self-help resources

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Self-help guides
These self-help guides are produced by Cumbria, Northumberland, Tyne and Wear NHS. They cover a range of mental health issues including anxiety, depression and low mood.
Self-help worksheets
The Centre for Clinical Interventions has worksheets and information sheets on a number of conditions including anxiety, depression, worry and sleep.
NHS self-help guide on anxiety
This self-help guide on anxiety is produced by Cumbria, Northumberland, Tyne and Wear NHS.

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Cognitive behavioural therapy (CBT)
Cognitive behavioural therapy (CBT) is a talking therapy that looks at how you think about yourself, the world and other people. If you're experiencing anxiety or low mood, CBT may be recommended for you.
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Counselling is a one-on-one talking therapy that involves a therapist listening to you and helping you find ways to deal with emotional issues.
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Typed therapy with ieso
ieso provide digital therapy via typed conversations online. The sessions are confidential, one-to-one, typed conversations. You may be referred to ieso after your initial assessment with us.