Talking Therapies : Guided self-help
Overview
Guided self-help provides cognitive behavioural therapy (CBT) in the form of workbooks and one-to-one sessions with a therapist.
CBT will help you explore your thoughts, feelings, and behaviours with the goal of making changes that will improve your wellbeing. It can help you manage a range of common problems, such as:
- feeling low or lacking motivation
- worrying too much
- feeling low or worried related to the challenges of living with a long-term health condition
- stress or anxiety
- phobias
- obsessive compulsive disorder (OCD)
- sleep problems
- low confidence
Your therapist will work with you to tailor the treatment to your situation.
You will have up to eight 30-minute phone or video call sessions to talk through what you’ve been learning, set goals with you, and track your progress. The calls will usually take place once every two weeks but this can vary, for example, if your therapist has annual leave, or if you are going on holiday.
Between calls, you will be asked to complete tasks and activities at home, such as keeping a food or activity diary, setting goals and tasks, trying a relaxation exercise, or watching a video.
We will email you a questionnaire that asks about your symptoms before each call. Your answers will be used by your therapist to monitor your progress and guide your treatment.
Accessing this treatment
To access this therapy you need to complete a wellbeing assessment with NHS Berkshire Talking Therapies, and be offered this treatment by one of our therapists. You may be offered a different treatment if we find another therapy or service is better suited to your needs.
You can refer yourself to NHS Berkshire Talking Therapies for a wellbeing assessment by completing our online form.
You can opt for your first session to take place via phone or video call, or face-to-face at one of our locations.
To get the most out of your treatment, you should commit to attending all your sessions and completing all the tasks in between. You will also need a private space to take the calls without interruptions or distractions.
Frequently asked questions
Who delivers Guided Self Help?
You will be working with Psychological Wellbeing Practitioner (PWP) who is a therapist registered with the British Association for Behavioural and Cognitive Psychotherapies (BABCP) or the British Psychological Society (BPS).
This includes qualified therapists and trainees working towards their postgraduate certificate.
How long will I have to wait for treatment?
Once you have referred into the service, we will be able to give you an estimated waiting time. We aim to start treatment within 28 days following your initial wellbeing assessment. The exact waiting time can vary if you’ve made any special requests, such as having your calls on a particular day or time.
How can I prepare for my treatment sessions?
When attending your sessions by phone or video call, you will need to have:
- reliable and regular access to the internet
- a device (phone, tablet, or laptop) that can join video calls and play video (including sound)
- a private space to take the call and be free from interruptions or distractions (such as driving or care giving)
To get the most out of your treatment we suggest you:
- attend all sessions on time as planned
- are open and honest about your problems
- are an active participant in your sessions
- bring a pen and paper to take notes that you can read back on afterwards
- allow yourself time after your session to gather your thoughts
- spend time in between sessions to complete any tasks you’re asked to do and reflect on what was discussed
Will I be asked about my childhood or past experiences?
This treatment is based on Cognitive Behavioural Therapy (CBT) which focuses on the challenges you are currently facing and the patterns in your thoughts, beliefs and behaviours that may be reinforcing them.
Unlike other types of therapy or counselling, that focus on the childhood or past causes of your current beliefs, Guided Self Help offers practical techniques and approaches to help you manage current symptoms.
More about Talking Therapies
If your question isn’t answered here, you can find additional FAQs about Talking Therapies on our service page.
Support to stay well after your treatment
At the end of your treatment, you can join our online platform called SHaRON (Support Hope and Recovery Resources Online Network).
This is a secure online space for you to connect with others who are on a similar treatment journey and help you maintain the gains made during therapy and stay well.
When you log in, you’ll be able to find support resources such as forums, videos and blogs.
During office hours, you can also use The Wall to talk to peers and to our moderating team, which includes experienced clinicians, former patients, and volunteers, who can provide real-time commentary and support.
It can also be used by relatives and carers who are supporting a friend or relative with their needs.
Ask your therapist to help you get started.