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Resources

This page offers a collection of trusted psychoeducational tools, grounding practices, and self-help resources, with a particular focus on support available in Scotland. These links can complement therapy or offer guidance if you are waiting to begin.

Mental health information and self-help

NHS Inform

Scotland's national health information service providing clear, accessible guides on mental health conditions, wellbeing, self-help, and where to access support locally.

Visit NHS Inform

Breathing Space Scotland

A free, confidential phone and webchat service offering emotional support for anyone feeling low, stressed, or overwhelmed.

Visit Breathing Space Scotland

SAMH

Scottish Association for Mental Health offers mental health information, self-help materials, and community-based support services.

Visit SAMH

Mind

Evidence-based mental health information, including self-help tools and guides for anxiety, depression, trauma, and more.

Visit Mind

Crisis and immediate support

If you are in crisis or experiencing significant distress, please reach out for immediate support. You are not alone, and help is available.

NHS 24

For urgent mental health support in Scotland.

Dial 111

Samaritans

Confidential listening service available 24/7 by phone, email, and online chat.

Call 116 123 Visit website

Emergency Services

If you or someone else is in immediate danger, please contact emergency services.

Dial 999

Wellbeing and psychoeducation tools

MoodCafe

NHS Fife offers free self-help materials, worksheets, and information about managing anxiety, stress, depression, and other emotional difficulties.

Visit MoodCafe

Living Life to the Full

Free and low-cost online courses based on CBT principles, designed to help with low mood, anxiety, and stress.

Visit Living Life to the Full

Clear Your Head

Practical wellbeing tips, coping ideas, and resources developed during difficult or stressful periods.

Visit Clear Your Head

Grounding and emotional regulation practices

These simple practices can help when you're feeling overwhelmed, anxious, or disconnected. They're tools you can use anywhere, anytime.

A sensory awareness exercise to bring you back to the present moment.

  • Name 5 things you can see
  • Name 4 things you can touch
  • Name 3 things you can hear
  • Name 2 things you can smell
  • Name 1 thing you can taste

A calming breathing pattern to reduce anxiety and stress.

  • Breathe in for 4 counts
  • Hold for 4 counts
  • Breathe out for 4 counts
  • Hold for 4 counts
  • Repeat for several cycles

Tensing and releasing muscle groups to release physical tension.

  • Start with your toes and work upward
  • Tense each muscle group for 5 seconds
  • Release and notice the sensation of relaxation
  • Move gradually through your whole body

Writing can help process emotions and gain clarity.

  • What am I feeling right now?
  • What triggered this feeling?
  • What do I need in this moment?
  • What's one small thing I can do to care for myself today?

For parents, carers, and young people

Young Minds

Information and support for young people's mental health, including resources for parents and carers.

Visit Young Minds

Children 1st

Support for families, child wellbeing, and parent helplines offering guidance and assistance.

Visit Children 1st

Aye Mind

Mental health and wellbeing resources created with and for young people across Scotland.

Visit Aye Mind

Understanding art therapy

If you're curious about art psychotherapy and want to learn more about how it works and what the evidence says, these resources provide helpful background.

British Association of Art Therapists (BAAT)

The professional body for art therapists in the UK, offering information about what art therapy is, how it works, and who it can help.

Visit BAAT

Health and Care Professions Council (HCPC)

The regulatory body for art therapists and other health professionals in the UK. You can verify a therapist's registration and learn about professional standards.

Visit HCPC

Important information

These resources are intended as supportive tools and are not a replacement for personalised therapeutic treatment. If you are in crisis or feel unable to keep yourself safe, please contact emergency services or your local crisis team immediately.

The links provided are to external websites and organisations. Fall Away Therapies is not responsible for the content of external sites, though all resources listed have been carefully selected for their quality and relevance.

If you have concerns about your mental health or wellbeing, please speak with your GP or contact one of the crisis services listed above.

Ready to start therapy?

While these resources can be helpful, sometimes speaking with a professional can make all the difference. If you'd like to explore how therapy might support you, I offer a free initial consultation.

Get in touch