Recommended Resources and Self Help Materials
A variety of experiences and life events may impact upon your emotional, psychological and physical wellbeing.
Enhancing your personal insight, and your understanding and management of commonly occurring difficulties can help to improve your overall wellbeing and your enjoyment of your time at university.
We have provided a range of resources in a variety of mediums that we hope you will find both helpful and interesting.
This list is not exhaustive and we always recommend that you seek advice from your GP regarding your physical and emotional health if you have concerns about your wellbeing.
Abuse, Assault and Harassment
Abuse, assault and harassment may take a number of forms.
Within this section you will find resources that may assist you in understanding and responding to experiences of abuse, and the impact that these experiences may have upon your adult life and wellbeing. Areas included in this section: bullying and harassment, childhood sexual abuse, domestic abuse, FGM, forced marriage and honour based violence, hate crime, and rape and sexual assault.
Aces too high: https://acestoohigh.com/got-your-ace-score/
GALOP (LGBT national domestic abuse helpline): http://www.galop.org.uk/
GOV.UK (domestic abuse during COVID): https://www.gov.uk/guidance/domestic-abuse-how-to-get-help
The Hazlehurst Centre: https://www.hazlehurstcentre.org/
Leeds Domestic Violence Service: https://ldvs.uk/
Mankind Initiative: https://www.mankind.org.uk/
Men’s Advice Line: https://mensadviceline.org.uk/
Muslim Youth Helpline: https://myh.org.uk/
NHS Help after rape and sexual assault: https://www.nhs.uk/live-well/sexual-health/help-after-rape-and-sexual-assault/
Northpoint on Mondays (women) and Thursdays (men) – free signposting service for survivors of sexual abuse: https://northpoint.org.uk/mondays-thursdays-northpoint/
North Yorkshire Police: https://northyorkshire.police.uk/staying-safe/personal-safety/
Respect Phone Line (help for domestic abuse perpetrators): https://respectphoneline.org.uk/
Revenge Porn Helpline: 0345 6000 459 (Monday to Friday) https://revengepornhelpline.org.uk/
Safe Spaces Scheme: https://uksaysnomore.org/safespaces/
SARSAS self help guide to support after rape and sexual abuse: https://www.sarsas.org.uk/wp-content/uploads/2020/03/SARSAS-Self-Help-Guide20.pdf
SARSAS self help guide for men & boys: https://www.sarsas.org.uk/wp-content/uploads/2020/03/SARSAS-MenBoys-Self-Help-Guide20.pdf
Self-help resource guide (London Survivors Gateway): https://www.wgn.org.uk/sites/default/files/inline-files/Self%20care%20guide.pdf
SurvivorsUK supports men who have experienced rape or sexual assault. This service can provide web and SMS chats, counselling (London only) and ISVA (Independent Sexual Violence Advisor) support. ISVA’s are independent from the police and can talk you though your options: https://www.survivorsuk.org/ or Survivors UK West Yorkshire: https://www.thesurvivorstrust.org/FAQs/survivors-west-yorkshire
Survivors West Yorkshire: https://survivorswestyorkshire.org.uk/self-help/
Information and Support for friends and family
The Havens: https://www.thehavens.org.uk/family-friends/
The SARSAS guide to supporting the person you care about: https://www.sarsas.org.uk/wp-content/uploads/2020/03/SARSAS-Self-Help-Guide_Families20.pdf
Sexual harassment and violence abroad
If the incident happened in another country and you are still there, you can contact the local British Consulate or Embassy for assistance, including medical and legal help.
The Rape Crisis Network Europe: https://www.rcne.com/
Breaking Free: Help for Survivors Of Childhood Sexual Abuse: Ainscough & Toon (2000) Sheldon Press
Breaking Free Workbook: Ainscough & Toon (2000) Sheldon Press
Overcoming Childhood Trauma: Kennerley (2000) Constable & Robinson
Psychopath Free: Mackenzie (2015) Penguin
The Rape Recovery Handbook: Step by step help for survivors of sexual assault: Matsakis (2003) New Harbinger
The Survivor’s Guide: to recovery from rape and sexual abuse: Kelly, & Maxted, et al (2005) Rugby Rosa
Addictions and Harmful Behaviours
There are many ways in which you may learn to manage challenging emotions and situations, at times with helpful strategies, and at others with behaviours that may in themselves be harmful and maintain difficulties rather than ease them. Behavioural responses may take a number of forms, for example, alcohol and drug abuse, deliberate self injury or gambling.
If you are experiencing difficulty with behaviours that you feel have become harmful you may find the following resources helpful in enhancing your understanding, managing and overcoming of problematic behaviours and addictions.
Alcohol and Drug Related
ADFAM, Families, drugs and alcohol: https://adfam.org.uk/
Alcoholics Anonymous: https://www.alcoholics-anonymous.org.uk/
Al-Anon UK: https://www.al-anonuk.org.uk/
Drugs and Me: https://www.drugsand.me/en/
Forward Leeds: https://www.forwardleeds.co.uk/
Narcotics Anonymous: www.ukna.org/
Smart Recovery: https://www.smartrecovery.org/
Space at The Bridge Project: https://thebridgeproject.org.uk/services/the-space/
Bottled Up: McMahon & Lewis (2010) Lion
The Unexpected Joy of Being Sober: Discovering a happy, healthy, wealthy alcohol-free life: Catherine Gray (2017) Octopus
Deliberate Self Injury
Life Signs: http://www.lifesigns.org.uk/
Self Injury Support: https://www.selfinjurysupport.org.uk/
Cutting: Understanding and overcoming self-mutilation: Steven Levenkron (1999) W.W.Norton and Company
Healing the Hurt Within: 3rd edition: Understand Self-injury and Self-harm, and Heal the Emotional Wounds: Jan Sutton (2007) How to Books
Self-help for self-injury: a guide for women struggling with self-injury: Bristol Crisis Service for Women
- Calm Harm
Gamblers Anonymous: https://www.gamblersanonymous.org.uk/
Money Information Centre: https://www.leeds.gov.uk/leedsmic
NHS Help for Problem Gambling: https://www.nhs.uk/live-well/healthy-body/gambling-addiction/
Safer Lives: https://www.saferlives.com/
Sex Addicts Anonymous in the UK: http://saauk.info/en/
Sexual Advice Association: Helpline: Telephone 02074 867262
Anxiety, Panic and Stress
Anxiety and stress are naturally occurring bodily responses that are generally helpful in assisting us to respond effectively to potentially dangerous situations. At times we may feel that demands upon us exceed our perceived capacity to cope, or, stress responses may feel disproportionate to the problem being faced and lead to overwhelming feelings of anxiety, panic or stress.
The resources in this section provide informative, practical and supportive materials to assist you in understanding your responses to stress and in managing a range of anxiety and stress based difficulties including, Generalised and Social Anxiety, Obsessive Compulsive disorders, panic, stress and worry.
Anxiety Leeds: https://www.anxietyleeds.org.uk/
Improving Health Anxiety https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
NHS Student Stress and Anxiety: https://www.nhs.uk/conditions/stress-anxiety-depression/student-stress/
Anxiety at University: Student Wellbeing Series: Thompson (2019) Trigger
The Anxiety and Phobia Workbook: Bourne (2015) New Harbinger Publications
Feel the Fear and Do it Anyway: Jeffers (2007) Vermillion
Overcoming Anxiety: Kennerley (2014) Constable & Robinson
Obsessive Compulsive Disorder
OCD Action: https://ocdaction.org.uk/
Break Free from OCD: Challacombe & Oldfield et al (2011) Vermilion
Overcoming Obsessive-Compulsive Disorder: Veale and Wilson (2009) Robinson
No Panic: https://www.nopanic.org.uk/
Overcoming Panic and Agoraphobia: Silove & Manicavasagar (2009) Basic Books
Panic Attacks: Christine Ingram (2014) HarperCollins
The Relaxation and Stress Reduction Workbook: Davis, Robbins et al (2019) New Harbinger Publications
Teach Yourself Managing Stress: Looker & Gregson (2010) Hodder Arnold
Quiet Revolution: https://www.quietrev.com/
Social Anxiety: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourse
Overcoming Social Anxiety & Shyness: Butler (2016) Constable & Robinson
Quiet: Cain (2013) Penguin
- How to make stress your friend
- What fear can teach us
- Mindshift –Coping with Anxiety
- Rational CBT/REBT
- SAM: Self-help for anxiety management
- Stop Panic and Anxiety
Bereavement and Loss
The loss of loved one or someone that we know can bring a range of emotions that may at times feel intense or unfamiliar. Experiences of loss and the feelings that loss can evoke may be especially stressful during your time at university.
Below you will find details of services and self-help resources that can provide you with support during or following a bereavement.
Bereaved Student Network: http://lbforum.org.uk/services/
Corona virus, bereavemen and grief: https://www.cruse.org.uk/get-help/coronavirus-bereavement-and-grief
Grief resource for young adults: https://www.dougy.org/grief-support-resources/young-adults
Hope Again: https://www.hopeagain.org.uk/
Leeds Suicide Bereavement Service: https://leedssbs.org.uk/
Sadness, grief and being there (Church of England): https://www.churchofengland.org/more/media-centre/news/sadness-grief-and-being-there
Seven ways to say goodbye to a loved one without words (Marie Curie): https://www.mariecurie.org.uk/blog/ways-to-say-goodbye/200035
Survivors of Bereavement by Suicide: https://uksobs.org/
Support After Murder and Manslaughter: https://samm.org.uk/
The Bereavement Trust: https://bereavement-trust.org.uk/
The Good Grief Trust: https://www.thegoodgrieftrust.org/
Very Well Mind: https://www.verywellmind.com/five-stages-of-grief-4175361
Why ceremonies and rituals are still important today (the Conscious Club): https://theconsciousclub.com/articles/2019/10/17/why-ceremonies-and-rituals-are-still-important-today
A Special Scar: The experiences of people bereaved by suicide: Wertheimer (2013) Routledge
Facing Grief: Bereavement and the Young Adult: Wallbank (1991) Lutterworth Press
Grief Day by Day: Simple Practices for Living with Loss: Jan Warner & Amanda Bearse (2018) Althea Press
How To Go On Living When Someone You Love Dies: Rando (1998) Bantam
On Grief and Grieving: Finding meaning of grief through the five stages of loss: Kubler-Ross (2014) Scribner Book Company
On the Death of a Parent: McLoughlin (Ed) (1994) Virago Press
Overcoming Grief: Morris (2008) Robinson
The Other Side of Sadness: What the New Science of Bereavement Tells Us About Life After Loss: Bonanno (2010) Basic Books
Surviving the Tsunami of Grief: For the Bereaved and Those Wanting to Support Them: Katrina Taee and Wendelien McNicoll (2019) NewAct Publishing
- We don’t ‘move on’ from grief. We move forward with it.
- Griefcast: Cariad Lloyd (2018): https://play.acast.com/s/griefcast
Body image and healthy relationships with food
Our eating habits and the relationship that we have with food and our bodies accompany us throughout our lives, and may at times feel problematic. Sometimes these problems may become a concern and help may be needed to understand our relationship with food and our bodies, and to take back some control. The services and self-help resources below may help you in understanding and improving both your relationship with food, your body, and your body image.
These resources are not designed to replace professional medical advice and if you have concerns regarding your eating habits and your relationship with food it may be advisable to seek advice and support from your GP or medical professional.
Anorexia and Bulimia Care: https://www.anorexiabulimiacare.org.uk/
Apperance Concerns: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Body Dysmorphia: https://www.bbc.co.uk/programmes/p067bnvw
Body Dysmorphia: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Body Gossip: https://bodygossip.org/
The Body Positive: https://www.thebodypositive.org/
Disordered Eating: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
NHS The Yorkshire Centre for Eating Disorders: https://www.nhs.uk/Services/hospitals/Services/Service/DefaultView.aspx?id=234581
The Recover Clinic: https://www.therecoverclinic.co.uk/
Getting Better Bite by Bite: A survival kit for sufferers of Bulimia Nervosa and binge eating disorders: Schmidt & Treasure et al (2015) Psychology Press
On Eating: Orbach (2002) Penguin Books
Overcoming Anorexia Nervosa - A self help guide using Cognitive Behavioural Techniques: Freeman & Cooper (2019) Robinson
Overcoming Overeating: Hirschman & Munter (2000) Da Capo/Lifelong
The Time In Between: A Memoir of Hunger and Hope: Tucker (2016) Icon Books
The Invisible Man: A self-help guide for men with eating disorders, compulsive exercise and bigorexia: Morgan (2008) Routledge
Understanding Your Eating: How to Eat and not Worry About It: Buckroyd (2011) Open University Press
Why thinking you’re ugly is bad for you
- Recovery Record
Confidence, Assertiveness and Self-esteem
Confidence and assertiveness are skills that can be learned and can accompany and nurture positive self-esteem and a healthy self-concept. Confidence in yourself and your abilities can enable you to do the things that you would like to, and to confront new and unfamiliar challenges and activities.
The resources in this section have been selected to help you develop these skills.
Gratitude Journal: https://positivepsychologyprogram.com/gratitude-journal/
Rainy Brain Sunny Brain: http://www.rainybrainsunnybrain.com/bbc-horizon/
Assert Yourself: Lindenfield (2001) Harper Collins
Change for the Better: Wilde McCormick (2017) Sage
Helping Adolescents and Adults to Build Self-Esteem: Plummer (2014) Jessica Kingsley Publishers
Overcoming Low Self-Esteem: Fennell (2016) Constable & Robinson
Self Esteem: Simple Steps to Develop Self-worth and Heal Emotional Wounds: Lindenfield (2000) Harper Collins
Self Esteem: McKay & Fanning (2016) New Harbinger Pubs
What Will People Think? How to be confident in yourself and stop worrying about what people think: Sharma (2020)
- Dare to disagree
- The power of introverts
- The power of vulnerability
- Your body language shapes who you are
- Personal Zen
Crisis and Emergency
There may be times when you feel that you are unable to cope, or when you experience frightening or suicidal thoughts or behaviours that evoke fears regarding your ability to keep yourself safe.
It is important that you keep yourself safe so should you feel that you are becoming increasingly at risk, in the case of an emergency please contact:
- Your GP
- Leeds Student Medical Practice: 0113 295 4488
- Crisis Team through SPA 0300 300 1485
- Dial House 0113 260 9328 or text on 07922 249452: https://www.lslcs.org.uk/services/dial-house/
- Connect Helpline 0800 800 1212 9 (Open 365 days 6pm – 2am)
- The Samaritans: Freephone 116 123
- Nightline: 0113 380 1381
Crisis Intervention Online
Give us a shout: Text line: 85258; https://www.giveusashout.org/get-help/
Depression and Low Mood
As human beings we are designed to respond to experiences and life events, and to experience a range of emotions, thoughts and sensations, some enjoyable, and at times, some challenging or painful. At times, feelings of sadness and low mood may feel intense or persist for more sustained periods of time, manifesting as depression and/or getting in the way of enjoying and engaging in daily life, relationships and activities.
There are a wealth of resources available to help you understand and manage low mood and depression, including local and national services, literature, online resources and applications.
Students against Depression: https://studentsagainstdepression.org/
Student Minds: https://www.studentminds.org.uk/about.html
Dealing with depression: Shreeve (2010) Piatkus
Depression @ University: Student Wellbeing Series: Thompson (2019) Trigger
Depression - The Way out of Your Prison: Rowe (2003) Brunner Routledge
I Had a Black Dog: Matthew Johnstone (2007) Robinson
Mind Over Mood: Change How You Feel By Changing the Way You Think: Greenberger & Padesky (2015) The Guildford Press
Overcoming Depression: Gilbert (2009) Robinson
Seasonal Affective Disorder
MIND Seasonal Affective Disorder: https://www.mind.org.uk/information-support/types-of-mental-health-problems/seasonal-affective-disorder-sad/#.Xac_F018DCA
NHS Seasonal Affective Disorder: https://www.nhs.uk/conditions/seasonal-affective-disorder-sad/
Royal College of Psychiatrists: https://www.rcpsych.ac.uk/mental-health/problems-disorders/seasonal-affective-disorder-(sad)
- Black Rainbow
- Catch it
- Mood GYM
- Mood Panda
- What’s Up
Enhancing and enjoying your academic experience
Your studies here at the University of Leeds will provide you with the opportunity to have an enjoyable and challenging exploration of your chosen field of interest. At times the demands of your studies may prove difficult and the resources in this section can help you understand, enhance and manage your academic performance and the emotions and anxieties stresses that may arise particularly at key times in the academic calendar. Topics in this section include exam stress, procrastination, and time management.
Exam Stress: https://www.studentminds.org.uk/examstress.html
Marinara Timer (online Pomodoro timer): https://www.marinaratimer.com/
The Pomodoro Technique: https://www.lifehack.org/articles/productivity/the-pomodoro-technique-is-it-right-for-you.html
Wait But Why: https://waitbutwhy.com/
The Antidote: Happiness for people who can't stand positive thinking: Oliver Burkeman (2018) Canongate Books
Beating the Comfort Trap: Windy Dryden and Jack Gordon (1993) Sheldon Press
The Chimp Paradox: Prof Steve Peters (2012) Ebury Publishing
Isn’t it about time: How to stop putting things off and get on with your life: Andrea Perry (2002) Worth Publishing
Writing your Dissertation in Fifteen Minutes a Day: Joan Bolker (1998)
Emotional Intelligence and Resilience
Emotions possess the power to be enjoyable, providing colour and texture within our human experience. The capacity to recognise, understand and manage our emotions offers the potential to enhance the quality of our relationship with ourselves, and with others, the quality of our lives and overall wellbeing.
The resources in this section have been selected to encourage personal insight and understanding of emotions, and to enhance the capacity for emotional regulation, resilience, and the nurturing of self-compassion and a growth mindset.
Anger Self-help Guide MOOD JUICE:
- https://www.moodjuice.scot.nhs.uk/Anger.asp (word format)
- https://www.moodjuice.scot.nhs.uk/mildmoderate/Anger.asp (pdf format)
Get Self Help: https://www.getselfhelp.co.uk/compassion.htm
The Growth Mindset: https://www.mindsetworks.com/science/
Resilience Toolkit: https://resiliencetoolkit.org.uk/
Self Compassion: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Destructive Emotions and How We Can Overcome Them: A dialogue with the Dalai Lama: Goleman (2003) Bloomsbury
Emotional Resilience: How to safeguard your mental health: Barry (2018) Orion Spring
Life: You Can't Stop the Waves But You Can Learn How to Surf!: Shervington & Seymour (2012) MX Publishing
Mindset: Changing the way you think to fulfil your potential: Dweck (2017) Robinson
Mindfulness and the Art of Anger Management: Fisher (2018) Leaping Hare Press
Search Inside Yourself: The Unexpected Path to Achieving Success, Happiness: Tan (2012) Harper Collins
The Silent Guides: The new book from the author of The Chimp Paradox: Professor Steve Peters (2018) Lagom
The mindful path to self-compassion: freeing yourself from destructive thoughts and emotions: Germer (2009) The Guildford Press
The Mindful Self-Compassion Workbook: A Proven Way to Accept Yourself, Build Inner Strength, and Thrive: Neff & Germer (2018) The Guildford Press
- The gift and power of emotional courage
- Why some anger can be good for you
- The Power of Belief; Mindset and Success: Eduardo Brienco (Youtube)
- MOOD METER
We are each unique individuals consisting of multiple aspects of ourselves which together form our sense of identity. Understanding our sense of identity and its formation can help to better understand who we are and create authentic ways of being, living and relating.
The resources and materials below have been selected to help enhance personal insight and understanding, and to encourage contact with forums and societies that may enhance a sense of connection and community.
AGE UK Advice line: https://www.ageuk.org.uk/services/age-uk-advice-line/
Hidden abuse: older women: https://blog.ageinternational.org.uk/wp-content/uploads/2017/12/HelpAge-ViolenceAgainstWomen-LowRes2.pdf
Lifelong learning resource – handbook for mature students: https://www.llc.leeds.ac.uk/wp-content/uploads/Mature-Student-Handbook-2019.pdf
The W adaptation curve – a predictable pattern of stages experienced during culture shock: https://www.youtube.com/watch?v=yksXEdJjT8I
Studying abroad - culture shock video: https://www.youtube.com/watch?v=z5EEz_R_RiE
I’m not your inspiration thank you very much! Dealing with attitudes towards disability: https://www.ted.com/talks/stella_young_i_m_not_your_inspiration_thank_you_very_much
Racism and Mental Health: https://youngminds.org.uk/find-help/looking-after-yourself/racism-and-mental-health/
- Liberate Meditation
Gendered Intelligence: http://genderedintelligence.co.uk/
LGBT Switchboard: https://switchboard.lgbt/
Loving Ourselves - The Gay and Lesbian Self Esteem Book: Kimeron Hardin (2008) Alyson Books
Transexed and Transgendered people: a guide: Purnell (2005) Glenys Conferences
What is menopause?
Menopause is a natural part of ageing when menstruation stops, which usually occurs between 45 and 55 years of age. In the UK, the average age for a woman to reach menopause is 51, but it can also happen much earlier and be impacting on your friends and family.
Around 30-60% of women experience intermittent physical and/or psychological symptoms during menopause which can adversely affect both their personal and working life. The research refers to women and menopause as a women’s issue however we recognise that other people may experience menopausal symptoms. This is an issue everyone should understand irrespective of age or gender and we want to change our culture so that menopause can be discussed and support requested, without embarrassment.
Where to get personal support
If menopausal symptoms are affecting your wellbeing and capacity to carry out your studies, we encourage you to seek support. This may include:
- Seeing your GP for advice on available treatment options.
- Discussing your practical needs with your academic personal tutor or programme support staff or another member of staff you feel comfortable talking to.
- Seeking confidential support from Student Support Services. Students are able to contact the service through a self-referral.
Support on menopause for students
- Join the monthly ‘Menopause for thought’ cafés which create time and a safe, respectful and confidential space to discuss menopause. The cafés are open to everyone irrespective of age or gender and no one is advised to follow any particular course of action in them. If you’d like to get involved, and receive support and training to co-facilitate a café, contact Bee Macpherson or Bernadette Hardware
- Cafes are hosted monthly on Teams and can be booked via Eventbrite for 2021 for:
- Monday 7th June, 3.30 pm – 4.30 pm
- Tuesday 20th July, 12.00 pm – 1.00 pm
External sources of information
- Women’s Health Concern - Aims to advise, reassure and educate women of all ages. Good information about menopause
- The National Health Service provides an overview of menopause.
- Henpicked provides information on managing menopause and an insight into women's stories.
- National Institute for Health and Care Excellence (NICE) guidelines. These explain how your GP will determine what types of treatments and interventions they can offer you.
Your mental health and wellbeing is an important part of your life and your experience at university.
Whether working with the University Mental Health Advisors, external services or choosing to manage your diagnosis by yourself, the following organisations, resources and forums can help you understand and manage your mental health and wellbeing.
University fo Leeds Mental Health: https://students.leeds.ac.uk/info/100001/counselling_and_wellbeing/1081/university_mental_health_advisers
Beating Bipolar: http://beatingbipolar.org/
bipolar UK: https://www.bipolaruk.org/
Bipolar – Centre for Clinical Interventions: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Heads Together: https://www.headstogether.org.uk/
How to Cope with Student Life: https://www.studentminds.org.uk
Mental Health: https://www.mentalhealth.org/
Mental Health Matters: https://www.mhm.org.uk/
National Institute of Mental Health: https://www.nimh.nih.gov/index.shtml
Re think: https://www.rethink.org/
Student Minds: https://www.studentminds.org.uk/
Think Twice: https://thinktwiceinfo.org/
Time to Change: https://www.time-to-change.org.uk/
Young Minds: https://youngminds.org.uk/
- A tale of mental illness – from the inside
- On being just crazy enough
- The voices in my head
- What’s so funny about mental health?
Neurodiversity recognises and respects the diversity of neurological differences and the infinite variation of cognitive functioning experienced by human beings.
The diversity of variation can include: Dyspraxia, Dyslexia, Attention Deficit Hyperactivity Disorder, Dyscalculia, Autistic Spectrum, Tourette’s syndrome, and others. Below you will find a range of services, resources, literature and TED Talks relating to neurodiversity.
AANE (Women with Aspergers): https://www.aane.org/women-aspergers-profiles/
The Dyslexia Association: https://www.dyslexia.uk.net/adults-with-dyslexia/
Leeds Autism AIM: http://leedsautismaim.org.uk/
Leeds Autism Services: https://www.las.uk.net/
Living Autism: https://livingautism.co.uk/directories?type=advocates
Making Sense: A Guide to Living with Adult ADHD: https://www.nottinghamshirehealthcare.nhs.uk/download.cfm?doc=docm93jijm4n4576.pdf&ver=6843
Specialist Autism Services: https://www.specialistautismservices.org/
Tourettes Action: https://www.tourettes-action.org.uk/?&filter=adults
Tourettes Hero: https://www.touretteshero.com/
The Asperger Dictionary of Everyday Expressions: Stuart-Hamilton (2006) Jessica Kingsley Publishers
What Men with Asperger’s Syndrome Want to Know About Women, Dating and Relationships: Aston (2012) Jessica Kingsley Publishers
- How Autism freed me to be myself
- How I learned to communicate my inner life with Asperger’s
- The world needs all kinds of minds
Physical and Sexual Health
In this section you will find resources selected to help you in responding to physical and sexual health needs.
Further information regarding available support and resources located within the University and designed to assist you managing long term and persistent health issues, can be found within the Disability Services webpage: https://ses.leeds.ac.uk/info/21810/disabled_students
Action for ME: https://www.actionforme.org.uk/what-is-me/introduction/
Chronic Fatigue Syndrome NHS: https://www.nhs.uk/conditions/chronic-fatigue-syndrome-cfs/
Diabetes NHS: https://www.nhs.uk/conditions/diabetes/
Learning to live well with Chronic Illness/ Conditions: https://www.psychologytoday.com/us/blog/some-assembly-required/201601/learning-live-well-chronic-illnessconditions
ME Association: https://www.meassociation.org.uk/
Multiple Sclerosis Trust: https://www.mstrust.org.uk/about-ms/what-ms/ms-facts
Pain Management NHS: https://www.leedsth.nhs.uk/a-z-of-services/pain-management/
British Pregnancy and Advisory Service: https://www.bpasorg.uk/clinics/bpas-leeds/
Leeds Centre for Sexual Health – NHS: https://merrioncentre.co.uk/units/nhs-sexual-health-clinic
Leeds Sexual Health: https://leedssexualhealth.com/
Leeds Student Medical Practice – Contraception and Sexual Health: https://www.leedsstudentmedicalpractice.co.uk/health-advice/contraception-and-sexual-health/
Relationships are an integral part of our lives.
The quality of relational experiences and interpersonal interactions can impact, inform and influence the quality of past, present and future relationships with others, and that with our selves. The resources below have been chosen to help enhance personal and interpersonal awareness, communication and relationships.
Centre for Nonviolent Communication: https://www.cnvc.org/
Love is Respect: https://www.loveisrespect.org/healthy-relationships/
Difficult Conversations: How to Discuss What Matters Most: Bruce Patton, Douglas Stone, et al. (2011) Penguin Books
Difficult Conversations: What to say in tricky situations without ruining the relationship: Dickson (2006) Piatkus
How to cope with difficult parents: Dryden and Gorden (1995) Sheldon
How to Start a Conversation and Make Friends: Gabor (2011) Sheldon
Loving Yourself Loving Another: Julia Cole (2001) Vermillion
Relating Skills: Richard Nelson-Jones (1996)
Surviving a Borderline Parent: How to Heal Your Childhood Wounds and Build Trust, Boundaries and Self-Esteem: Roth & Friedman (2005) Raincoast Books
The Drama of Being a Child: The Search for the True Self: Miller (1995) Virago
Toxic Parents: Forward and Buck (2002) Bantam
The Right To Speak - Working with the Voice: Patsy Rodenburg (2003) Methuen
Women Who Love Too Much: Norwood (2004) Pocket Books
- A better way to talk about love
- The difference between healthy and unhealthy love
- The science of attraction
- The secret to living longer may be your social life
Resources for International Students
Our international community at the University of Leeds is made up of students from over 170 different countries. To study in an unfamiliar country is both exciting and challenging but being away from the familiar can be unsettling and can heighten anxieties in times of stress. Articulating our feelings can be difficult even without having to express ourselves in a different language or cope with cultural differences. The advent of COVID has, for some, exacerbated feelings of disconnection and isolation.
Here we have compiled some resources which seek to provide support for international students as well as information about mental health conditions and experiences and some audio files for guided mindfulness practice. Many of these resources, including the audio files, are translated into multiple languages:
University of Leeds Global Community: https://students.leeds.ac.uk/info/1000017/global_community
GOV.UK (domestic abuse during coronavirus pandemic): https://www.gov.uk/government/publications/domestic-abuse-get-help-during-the-coronavirus-covid-19-outbreak-translations
Information about common mental health issues translated into multiple languages
RCPSYCH Mental health information in Chinese: https://www.rcpsych.ac.uk/mental-health/translations/chinese
Transcultural Mental Health Centre: https://www.dhi.health.nsw.gov.au/transcultural-mental-health-centre-tmhc/resources/multilingual-resources
Women’s Aid: https://www.womensaid.org.uk/covid-19-coronavirus-safety-and-support-resources/
Covid safety and support resources (translated materials in Portuguese; French; Punjabi; Polish; Bengali; Urdu; Arabic; Gujarati; Chinese (traditional);Chinese (simplified); Spanish; Turkish; Farsi; Kurdish (Sorani); Welsh and sign language)
5 Ways to Wellbeing
The 5 ways to Wellbeing leaflet is provided in 11 different languages including Arabic, Chinese Simplified, Chinese Traditional, Hungarian, Lithuanian, Polish, Portuguese, Romanian, Slovak, Somalian and Tetum: https://www.publichealth.hscni.net/publications/take-5-steps-wellbeing-english-and-11-translations
Health Info Translations provide stress and coping resources in Arabic, Chinese Simplified, Chinese Traditional, English, French, Hindi, Japanese, Korean, Nepali, Portuguese, Russian, Somali, Spanish, Vietnamese: https://www.healthinfotranslations.org/
Coping with stress: https://www.healthinfotranslations.org/information/coping_with_stress/268027/
Feeling Sad: https://www.healthinfotranslations.org/information/feeling_sad/232854/
Seasonal Affective Disorder
In Japanese: https://www.rcpsych.ac.uk/mental-health/translations/japanese/seasonal-affective-disorder?searchTerms=seasonal%20affective%20disorder
In French: https://www.rcpsych.ac.uk/mental-health/translations/french/trouble-affectif-saisonnier?searchTerms=seasonal%20affective%20disorder
Mindfulness Informed Audio Resources
Practising Self Compassion: https://www.healthtranslations.vic.gov.au/bhcv2/bhcht.nsf/PresentDetail?Open&s=Mindfulness_program:_Practising_loving_kindness_and_sef-compassion_(Audio)
Available in Bengali, Arabic and English.
Mindful Breathing: https://www.healthtranslations.vic.gov.au/bhcv2/bhcht.nsf/PresentDetail?Open&s=Mindfulness_Prgram:_Mindful_breathing_(Audio)
Available in Bengali, Arabic and English.
Sitting with Difficult Emotions: https://www.healthtranslations.vic.gov.au/bhcv2/bhcht.nsf/PresentDetail?Open&s=Mindfulness_Prgram:_Sitting_with_difficult_emotions_(Audio)
Available in Bengali, Arabic and English.
Resources for PGR’s
Your PGR journey is distinct and can be challenging in many ways. Staying both mentally and physically healthy and maintaining a work life balance during the different stages of your research can help you achieve your full potential and enjoy the experience. Below are resources many aimed at PGRs specifically to help in supporting your wellbeing throughout your academic journey.
Dr Who Webinars for Post Graduate Researchers take place monthly on Mondays 12-1pm and focus upon a series of topics over the course of the academic year. Topics include balancing and managing the stress of completing a research degree, imposter syndrome and perfectionism. Details of forthcoming webinars and accompanying resources can be found on the Stundent Counselling and Wellbeing Groups and Workshops page: https://students.leeds.ac.uk/info/100001/counselling_and_wellbeing/691/groups_and_workshops
PGR Experience, isolation and imposter syndrome: https://uofgpgrblog.com/pgrblog/pgr-experience-isolation-and-imposter-syndrome-part-2
Coping with imposter syndrome in academia and research: https://portlandpress.com/biochemist/article/42/3/62/225249/Coping-with-imposter-syndrome-in-academia-and
Imposter Syndrome (Imperial College London): https://www.imperial.ac.uk/students/success-guide/pgr/professional-development/imposter-syndrome/
- What is imposter syndrome and how you can combat it
Are you a perfectionist? (University of Glasgow): https://uofgpgrblog.com/pgrblog/perfectionism
Toxic perfectionism is on the rise (BBC): https://www.bbc.com/future/article/20180219-toxic-perfectionism-is-on-the-rise
When Perfect Isn’t Good Enough: Strategies for Coping with Perfectionism: Martin Anthony & Richard Swinson (2009) New Harbinger
Put Off Procrastinating: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Procrastination
Procrastination (Manchester University): https://www.escholar.manchester.ac.uk/learning-objects/mle/packages/counselling/procrastination/
Atomic Habits: An easy and proven way to build good habits and break bad ones: James Clear (2018) ISBN 9781473537804.
- Inside the mind of a master procrastinator
- Wait but why
Wellbeing and Mental Health
ADAPT to Thrive: https://www.adapttothrive.co.uk/
Catalyst Project: https://www.dur.ac.uk/counselling.service/catalystproject/
The Growth Mind-Set: www.mindsetworks.com/science
15 Ways to build a growth mindset: https://www.psychologytoday.com/gb/blog/click-here-happiness/201904/15-ways-build-growth-mindset
PhD Life: www.phdlife.warwick.ac.uk
The Thesis Whisperer: www.thesiswhisperer.com
This is a blog is dedicated to the topic of doing a PhD and completing a dissertation.
The Wellbeing Thesis: https://thewellbeingthesis.org.uk/resources/
How to balance your PhD and your social life: https://inomics.com/advice/how-to-balance-your-phd-and-your-social-life-1322937
Work and PhD: Finding the balance: https://phdlife.warwick.ac.uk/2016/04/27/work-and-phd-finding-the-balance/
Working from home: Adjusting to working from home: https://www.studentmindsblog.co.uk/2020/03/adjusting-to-working-from-home-during.html?spref=tw
- The power of believing that you can improve
Successfully Managing Change and Transition
Change is a frequent and inevitable event in all of our lives.
Leaving home and coming to university invites multiple changes, some anticipated and some unexpected, some enjoyed and some challenging. Change happens. We may or may not seek change, or necessarily agree with it. The pace of change may be fast or slow and involve a period of transition moving from the familiar through the unknown and onto establishing the new norm.
The materials in this section have been selected to help you understand and successfully manage the move to university.
Feeling at Home in Leeds: https://students.leeds.ac.uk/info/100003/look_after_yourself_and_others/1155/feeling_at_home_in_leeds
Living in the UK: https://www.ukcisa.org.uk
Starting University: https://www.studentminds.org.uk/startinguniversity.html
Top Tips for Starting at University: https://www.bbc.co.uk/news/education-45549235
UK Council for International Student Affairs: https://www.ukcisa.org.uk/
A Guide to Uni Life: The one stop guide to what university is REALLY like: Lucy Tobin (2015) Trotman Publishing
Fresher Pressure: Aiden McFarlane et al (1994) Oxford Paperbacks
How to Survive University: An Essential Pocket Guide: Tamsin King (2016) Gift Books
Letters to a Law Student: A guide to studying law at university: McBride (2017) Pearson
Places of the Heart: Colin Ellard (2015) Bellevue Literary Press
Resourcefulness @ University: Dr Dominique Thompson (2019) Trigger Publishing
Space and Place: The Perspective of Experience Paperback: Yi-Fu Tuan (2001) University of Minnesota Press
Starting University: What to Expect, How to Prepare, Go and Enjoy (The Essential Student Guide): Melissa Scallan, Louise Salmon, et al. (2019) Katelli Publishing
Staying Well and Safe @ University: Dr Dominique Thompson (2019) Trigger Publishing
Uni Lifehacks: Insights from the UK's Most Successful Students: MacGill & Jacob (2017)
Events perceived by the nervous systems as life threatening to ourselves, our loved ones or to others, can evoke a complex response that may feel debilitating or overwhelming for emotional, cognitive, physiological, relational or spiritual day to day functions and functioning.
Trauma may be a single one-time event, a prolonged event or a series of events over the life-time. The resources below have been selected to help you understand your experience and to aid alleviating some of the symptoms that you may be experiencing in relation to trauma.
Please note that these resources are not designed to be a replacement for professional medical advice.
NHS Post Traumatic Stress Disorder: https://www.nhs.uk/conditions/post-traumatic-stress-disorder-ptsd/
PTSD UK: https://www.ptsduk.org
8 Keys to Safe Trauma Recovery: Babette Rothschild (2010)
Coping with Birth Trauma and Postnatal Depression: Lucy Jolin (2019) Sheldon
Healing Trauma: Peter Levine (2008) Sounds True
Onions: peeling back the layers - poetry in the process of recovering from trauma: Rebecca Anne Perry (2018) Perry 2
Recovering from Trauma Workbook: A Journey of Healing for Addicts, Adult Children of Alcoholics (ACoAs) and Trauma Survivors: Dayton PhD (2016) Tian
The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma: Bessel van der Kolk (2014) Penguin
Trauma is Really Strange: Stephen Haines (2019) Singing Dragon
Trauma Survivors' Strategies for Healing: A Workbook to Help You Grow, Rebuild, and Take Back Your Life: Welsh PhD, Elena (2018) Althea Press
- Art can heal PTSD’s invisible wounds
- The psychology of post-traumatic stress disorder
Wellbeing is a multifaceted concept consisting of our mind, body, emotion, spirit, relationships and environment. Nurturing the fundamentals of self-care, such as exercise, nutrition, relationship, relaxation and sleep can help to enhance a holistic sense of wellbeing and the quality of mental health.
British Dietetics Association: Food and Mood: https://www.bda.uk.com/resource/food-facts-food-and-mood.htm
How to get to sleep: https://www.nhs.uk/live-well/sleep-and-tiredness/how-to-get-to-sleep/
How to Look After Your Mental Health Using Exercise: https://www.mentalhealth.org.uk/publications/how-to-using-exercise
LUU Clubs and Societies: https://www.luu.org.uk/clubs-and-societies/
MIND 5 Ways to Wellbeing: https://www.mind.org.uk/media/4220803/five-ways-to-wellbeing_poster.pdf
National Sleep Foundation: https://www.sleepfoundation.org/
NHS 5 Ways to Wellbeing: https://www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing/
Sleep – Centre for Clinical Interventions: https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself
Sleeping Resources: http://sleepingresources.com/
The Sleep Council: https://sleepcouncil.org.uk/
What is Sleep Hygiene: https://www.sleepfoundation.org/articles/sleep-hygiene
Getting a Good Night’s Sleep: Fiona Johnston (2004) Random House
The Exercise Effect on Mental Health: Neurobiological Mechanisms: Wegner & Budde (2018) Routledge
Mindfulness: A Practical Guide to Finding Peace in a Frantic World: Williams & Penman (2011) Piatkus
The Little Book of Mindfulness: 10 minutes a day to less stress, more peace: Patrizia Collard (2014) Gaia Books
Why We Sleep: The New Science of Sleep and Dreams: Matthew Walker (2017) Scribner
- 6 Tips For Better Sleep
- How Sleep Effects Your Emotions
- How Much Sleep You Really Need
- Sleep is your Superpower
- Lockdown Productivity Spaceship You
- Sleep with me: The podcast that puts you to sleep: https://www.sleepwithmepodcast.com/
- Movement for Modern Life
- My Possible Self