Unwanted Life seeks to help as many people as they can by offering valuable resources from providing contact information for mental health services across the world (Crisis Lines: A Small Social Media Survey and UK Crisis Lines And Support) to workbooks and other resources you can use to practise self-care.
Here’s a collection of no-frills free resources you can download to use to help you manage your mental health. I hope to keep expanding this free resources section so I can help as many people as possible, so stay tuned.
Graded Exposure Workbook
Graded exposure is a CBT approach used to help with extinguishing fears and anxieties. I’ve created a graded exposure workbook that walks you through using this CBT approach. So take advantage of my free resources and engage in some self-help so you can tackle your fears and anxieties. If you’d like to read the article that accompanies the graded exposure workbook, then visit: ‘Graded Exposure: The Ultimate Method To Tackle Fears‘.
I created the Pub Quiz after being a Time To Change Champion. A Time to Change Champion seeks to help with reducing the stigma around mental health. Thus, this quiz could be something you could do at work on a mental health day.
To download the quizzes and answer sheets, just click on the button for the UK or the US. Sorry, I couldn’t do one for each country.
Pub Quiz – UK
Pub Quiz Answers – UK
Pub Quiz – US
Pub Quiz Answers – US
Myth Or Fact Quiz
Like the above Pub Quiz, I created the free Myth Or Fact resources quiz after becoming a Time To Change Champion. Click the button to download a copy of the Myth or Fact pub quiz book. Just cut along the lines to turn them into cards.
The safety plan was designed to help people manage their risk regarding their mental health. This plan covers what you can do to avoid or manage a future event where you’re at risk of harm. For example, what you could do to protect yourself from self-harming (for more information on this, visit 12 Benefits Of Having A Safety Plan).
Safety Plan Workbook
Similar to the safety plan, in that it’s designed to help manage the risks associated with your mental health issues, except instead of it being for future events, this one you use in the moment of crisis (for more information on this, visit 12 Benefits Of Having A Safety Plan). Basically, it’s a form of distraction to help you weather the storm until it passes whilst also helping you to stay safe.
SMART Goals Worksheets
SMART Goals (Specific, Measurable, Achievable, Relevant, and Time-Bound) are an effective way of planning your goals so that you increase your chances of achieving them. For more information on what SMART Goals are and how to use them, visit SMART Goals: An Amazing Way To Achieve Your Aims.
The Beat eating disorders charity, which I talked about in my article about using Beat’s web chat service to get support, recommended the following books, which I talked about in my article about using Beat’s web chat service as well. If you’d like to read that article and learn about how you can get support Beat, then click here.
Disclosure: The following book links contain affiliate links. If you click through and make a purchase, I’ll earn a commission, at no additional cost to you. Read my full disclosure here.
Beating Your Eating Disorder: A Cognitive-Behavioural Self-Help Guide for Adult Sufferers and their Carers.
By Glen Waller, Victoria Mountford, Rachel Lawson, Emma Gray, Helen Cordery, and Hendrik Hinrichsen.
If you’re interested in buying this book yourself, then I’ve got you covered.
Overcoming Anorexia Nervosa 2nd Edition: A self-help guide using cognitive behavioural techniques.
By Patricia Graham and Christopher Freeman.
If you’re interested in buying this book yourself, then I’ve got you covered here too.
Getting Better Bite by Bite: A Survival Kit for Sufferers of Bulimia Nervosa and Binge Eating Disorder
Overcoming Binge Eating 2nd Edition: The Proven Program to Learn Why You Binge and How You Can Stop