There are a number of things you can do to keep yourself well

During your time in treatment with Inclusion Thurrock we will support you to build resilience, develop coping strategies and ways of dealing with every-day-life moving forward.

After your contact with our services ends, there are some really good tips with ensuring you look after your mental health and wellbeing.

I’ve finished therapy -what now?

If you’re feeling happier and confident and your life looks positive, now is the time to make sure you make your new strategies a habit, and use your confidence and positivity to take your life in the direction that you want.

Things feel difficult again…

If you’re noticing more lapses and more difficulties emerging, it’s time to take action and prevent a relapse taking hold. Remember there are a range of self-help resources out there online and in downloadable apps for your phone. If this isn’t enough remember you can always self-refer back into our service.

Overwhelmed, helpless, stuck…

A relapse is when your problems feel insurmountable, you can’t remember how to change things, or you have no energy to try to improve things. If you begin to feel like this it’s probably time to reach out for more help.

Every Mind Matters

Every Mind Matters is a programme from Public Health England. Having good mental health helps us relax more, achieve more and enjoy our lives more. This website has expert advice and practical tips to help you look after your mental health and wellbeing. Visit their website below.

They also have a “Mind Plan” which is personalised with tips specifically for you based on your answers to 5 quick and easy questions. Your answers will help you build a practical plan you can use to help maintain and improve your mental health and wellbeing.

Once you’ve completed the questions for the first time and emailed your plan, you can revisit and edit it at any time.

Every Mind Matters is aimed at adults aged 18 and over, and is only designed to point you in the right direction. It is not a medical assessment – if you’re worried about your mental health or want to discuss your results you should speak to a health professional

Resources for Depression

  • Cove App

    Visit the Cove information page on NHS website

    Create music to capture your mood and express how you feel with the Cove app. Instead of words, create music to reflect emotions like joy, sadness, calm and anger. You can store your music in a personal journal, or send them to someone and let the music do the talking.

  • Insight Timer

    Visit their website to learn more

    Insight Timer is a smartphone app and online community for meditation. The app features guided meditations, music and talks posted by contributing experts.

Resources for Anxiety or Stress

  • Anxiety UK

    View the free resources available from Anxiety UK

    Anxiety UK is a registered charity for anxiety, offering apps, live web chat and endless amounts of information. This link takes you to some free downloadable resources.

  • Chill Panda App

    Visit the Chill Panda information on NHS Website

    Learn to relax, manage your worries and improve your wellbeing with Chill Panda. The app measures your heart rate and suggests tasks to suit your state of mind. Tasks include simple breathing techniques and light exercises to take your mind off your worries.

  • Insight Timer App

    Visit their website to learn more

    Insight Timer is a smartphone app and online community for meditation. The app features guided meditations, music and talks posted by contributing experts.

  • Stress and Anxiety Companion App

    Find out more information on the NHS Website

    Stress & Anxiety Companion helps you handle stress and anxiety on-the-go. Using breathing exercises, relaxing music and games designed to calm the mind, the app helps you change negative thoughts to help you better cope with life's ups and downs.

  • The Worry Tree App

    Find out more information on the NHS Website

    The Worry Tree app aims to help you take control of worry wherever you are.

    You can use the app to record whatever you feel worried about. It uses cognitive behavioural therapy (CBT) techniques to help you notice and challenge your worries. It can also help you create an action plan for managing worry.

See Mind’s  8 tips of what to do if you’re feeling stressed or worried.

Resources for Sleep

  • Pzizz

    Find out more information on the NHS Website

    The Pzizz app helps you quickly calm your mind, fall asleep fast, stay asleep, and wake up refreshed.

    It uses "dreamscapes" – a mix of music, voiceovers and sound effects designed using the latest clinical research – to help you sleep better at night or take power naps during the day.

  • Sleepstation

    Find out more information on the NHS Website

    Sleepstation is a 6-week online course for people who struggle to fall asleep or stay asleep through the night. The course is tailored to your needs, using the information you provide, and gives you access to a team of sleep experts who will offer helpful advice and support throughout.
    (this is free with a GP referral)

Resources to Improve Wellbeing

  • The eQuoo Game App

    Learn more about this app on the NHS Website

    The eQuoo app uses adventure games designed by psychologists to help you increase your emotional fitness and teach you new psychological skills.

    You'll also find tips on how to communicate more effectively and maintain your mental wellbeing.

  • The Feel Good: Positive Mindset App

    Find out more information on the NHS Website

    Relax your body and mind with a series of audio tracks designed to help you build confidence, energy and a positive mindset.

  • My Possible Self: The Mental Health App

    Find out more information on the NHS website

    Take control of your thoughts, feelings and behaviour with the My Possible Self mental health app. Use the simple learning modules to manage fear, anxiety and stress and tackle unhelpful thinking. Record your experiences and track symptoms to better understand your mental health.

  • Mind for better health and wellbeing website

    Visit Mind to see their useful tips and advice

    Mind have a full website of useful information, advice and guidance on how to manage your mental health and also navigate associated difficulties.

  • Mental Health Foundation Website

    Visit the Mental Health Foundation for useful resources

    The Mental Health Foundation have lots of useful information and tips for improving and maintaining your wellbeing. "Prevention is at the heart of what we do. Our knowledge, informed by rigorous research and practical based study, has been pioneering change for more than 70 years and we aren't afraid to challenge the status quo or tackle difficult or under researched issues."