Further Support and Self Help Resources

Additional Resources

Here are some online Self-Help Resources for General Self-Help: 

• Mind: Provides a wide range of resources for mental health support. 

• NHS - Mental Health and Wellbeing: Practical advice for improving mental health. 

• Action for Happiness: UK movement offering resources for improving well-being. 

• Every Mind Matters (NHS): UK NHS initiative offering personalized tips for maintaining good mental health. 

Online Self-Help Resources for Academic Struggles: 

• NHS - Study Tips: Offers practical advice on studying effectively, including tips on how to stay organized and manage time. 
• Student Minds: A UK-based charity supporting students' mental health, with advice for managing academic stress and workload. 
• The Learning Scientists: A website dedicated to providing evidence-based strategies to help students improve their study techniques. 

Normal Anxiety

This refers to occasional feelings of stress or nervousness in response to specific situations, such as exams, presentations, or important events. It’s a natural part of life and typically subsides once the situation is over.

Anxiety Disorders

When anxiety becomes persistent, overwhelming, and starts to interfere with daily life, it may develop into an anxiety disorder. Examples include Generalised Anxiety Disorder, Social Anxiety Disorder, and Panic Disorder. These conditions can significantly affect a person’s ability to function and require professional support and m

Cognitive symptoms

• Excessive worry or fear that is hard to control
• Difficulty concentrating due to racing thoughts
• Negative thinking or overestimating potential threats
• Fear of losing control or having a panic attack

Emotional symptoms

• Persistent worry or fear about various aspects of life
• Feelings of restlessness or being on edge
• Irritability or frustration
• Sense of impending doom or danger
• Difficulty relaxing or calming down
• Constantly feeling overwhelmed

Physical symptoms

• Increased heart rate or palpitations
• Shortness of breath or tightness in the chest
• Sweating or chills
• Trembling or shaking
• Dizziness or light-headedness
• Muscle tension or headaches
• Fatigue or feeling physically drained

Behavioural symptoms

• Avoiding situations or places that cause anxiety
• Restlessness or trouble sitting still
• Sleep disturbances, such as insomnia or disturbed sleep

Academic pressure

Exams, deadlines, and balancing multiple assignment.

Social pressure

Peer expectations, socialising, public speaking, or making new friends.

Future uncertainty

Worrying about career prospects, internships, or life after graduation.

Personal life

Balancing family relationships, living away from home, and managing personal responsibilities.

Old Brain VS New Brain

Although it may not feel like it at times, our anxiety is actually our mind and bodies way of protecting us from harm.

• The Old Brain (reptilian brain and amygdala) triggers automatic responses to perceived threats, activating the fight-or-flight response and generating anxiety.
• The New Brain (prefrontal cortex and neocortex) handles reasoning, logic, and emotional regulation, helping to assess situations and manage anxiety.

For example, imagine you're walking in the woods and suddenly hear a rustling noise in the bushes. The Old Brain (specifically the amygdala) immediately interprets this as a potential threat, triggering a fight-or-flight response. You might experience a surge of adrenaline, your heart rate increases, and your body tenses, preparing you to either confront the danger (fight) or run away (flight). This happens automatically and quickly, without you consciously thinking about it.

As you instinctively react, the New Brain (prefrontal cortex) may step in to evaluate the situation - maybe you realise it’s just a harmless animal, like a rabbit, not a predator. But the initial reaction of the Old Brain is rapid and automatic, preparing you for action before logic can fully process the situation.

However:

• Anxiety occurs when the Old Brain's fast, emotional reaction overrides the New Brain's logical thinking, often leading to disproportionate fear.

• In modern life, anxiety often stems from perceived stressors rather than actual danger, with the Old Brain reacting quickly and the New Brain struggling to rationalise the situation.

• Practice relaxation techniques - Engage in deep breathing, meditation, or progressive muscle relaxation to calm the mind and body.
• Time management - Breaking tasks into smaller, manageable steps and creating a schedule to reduce overwhelm.
• Establish a routine - A structured schedule can provide a sense of control and reduce feelings of uncertainty.
• Limit stimulants - Cutting back on caffeine and alcohol can help reduce feelings of anxiety.
• Exercise regularly - Physical activity helps release endorphins, reducing stress and promoting a sense of well-being.
• Healthy lifestyle - Ensuring adequate sleep and a healthy balanced diet.
• Seek support - Talk to a trusted friend, family member, or mental health professional for guidance and comfort.
• Practice mindfulness - Focus on the present moment to prevent worrying about the future or past.

• Anxiety is persistent and interferes with daily life.
• You are unable to manage stress despite using coping strategies.
• You experience panic attacks or severe physical symptoms.

Remember, anxiety is a common experience, and with the right support and strategies, it can be managed. Seeking help is a sign of strength, not weakness, and that it’s okay to take steps toward better mental health.

• NHS - Anxiety: Offers information on understanding anxiety, symptoms, and how to manage it effectively.
• Mind - Anxiety: Provides support and advice on coping strategies, including relaxation techniques for managing anxiety.
• Headspace: Offers guided meditation and mindfulness exercises to reduce anxiety and promote relaxation.
• Calm: A mobile app providing relaxation techniques, sleep aids, and anxiety-reduction practices.

Major Depressive Disorder (MDD) 

Persistent low mood, loss of interest, and other symptoms that interfere with everyday activities for at least two weeks.

Persistent Depressive Disorder (PDD)

Chronic depression lasting at least two years and characterised by mild to moderate symptoms.

Bipolar Disorder

Depressive episodes mixed with periods of mania or heightened mood.

Seasonal Affective Disorder (SAD)

A type of depression that occurs seasonally, usually in the winter, and is associated with lower sunlight exposure.

Postpartum Depression (PPD)

Depression that women may suffer with after childbirth, which affects their mood and bonding with their baby.

Cognitive symptoms

• Difficulty concentrating or making decisions
• Memory problems or forgetfulness
• Negative thinking or pessimism
• Lack of drive and/or motivation

Emotional symptoms

• Persistent sadness or feeling "empty"
• Loss of interest or pleasure in activities once enjoyed
• Feelings of hopelessness or helplessness
• Irritability or frustration, even over small matters
• Feelings of worthlessness or excessive guilt
• Thoughts of death or suicide

Physical Symptoms

• Fatigue or lack of energy
• Changes in sleep patterns (insomnia or sleeping too much)
• Changes in appetite (eating too little or overeating)
• Aches and pains (headaches, back pain, etc)
• Slowed movements or speech

Behavioural Symptoms

• Withdrawing from relationships
• Feeling far less desire/interest in engaging with your studies and leisure activities in your free time.
• Reduced ability to function on a day to day basis
• Staying in bed all day/not wanting to leave bed

Academic pressure

High expectations, deadlines, and fear of not meeting academic goals can create feelings of overwhelm and failure.

Social isolation

Difficulty making connections, loneliness, or feeling left out, particularly in new environments, can impact mental health.

Financial stress

Concerns about tuition, living costs, and balancing work with studies can contribute to significant stress.

Family pressure or issues

Expectations from family and conflicts, especially when away from home, can cause emotional strain.

Life transitions

Adjusting to independence and new responsibilities can trigger stress and sadness.

Poor sleep habits

Irregular sleep patterns from late-night studying or stress can negatively affect mental health.

Romantic relationship struggles

Breakups, unbalanced relationships, or feelings of rejection can lead to sadness and depression.

Mental health history

A history of depression or other mental health issues may increase vulnerability to stress or depression in university.

Substance use

Excessive alcohol or drug use as a coping mechanism can worsen mental health and lead to depressive feelings.

Uncertainty about the future

Anxiety about career choices, job prospects, or graduation can contribute to feelings of hopelessness.

Depression can happen for many different reasons, and it's often a combination of factors that contribute to it. One useful way to understand how depression develops is through Beck's Cognitive Triad, which focuses on the link between negative thinking patterns, emotions, and behaviours.

In the Cognitive Triad, individuals with depression typically experience:

• A negative view of the self, seeing themselves as worthless or inadequate, which lowers their self-esteem and leads to feelings of sadness.
• A negative view of the world, feeling as though the world is unfair or overwhelming, making them believe they are facing challenges that others don’t have to deal with. This sense of helplessness adds to their emotional burden.
• A negative view of the future, thinking that things will never get better, leading to hopelessness and despair.

These negative thoughts fuel negative emotions like sadness and helplessness, which can lead to behaviours such as withdrawing from others or avoiding responsibilities. This reinforces the cycle of depression, making it harder to break out of.

In addition to negative thought patterns, other factors can contribute to depression, such as:

• Biological factors like genetics, brain chemistry, and hormonal imbalances, which can increase the risk of depression, especially if there’s a family history of it.
• Life events such as the loss of a loved one, financial struggles, or relationship problems, which can act as triggers for depression.
• Social factors, including isolation or lack of support, which can create feelings of loneliness and low self-worth.
• Chronic stress from work, school, or personal life can also wear down resilience and increase vulnerability to depression.
• Health conditions such as chronic illness or sleep disorders, which may contribute to or worsen depressive symptoms.

Ultimately, depression arises from a complex mix of negative thinking, life experiences, social situations, and biological factors, all of which reinforce each other, making it difficult to break the cycle.

• Routine - Create a consistent daily schedule with regular wake-up, meal, and sleep times. This helps provide structure and reduce the unpredictability of depression.
• Exercise - Regular physical activity, like walking, boosts mood, improves sleep, and reduces stress, providing a sense of accomplishment.
• Mindfulness and Relaxation - Techniques such as mindfulness, meditation, and deep breathing can calm the mind, reduce negative thoughts, and improve emotional awareness.
• Social Support - Stay connected with friends, family, or support groups. Talking about your feelings helps you feel understood and less isolated.
• Healthy Lifestyle - A balanced diet, regular sleep, and limiting alcohol or drugs can improve mood, energy, and overall well-being.

• If depression is significantly affecting your daily life and functioning.
• Counsellors and mental health professionals (MHPs) can help with therapeutic support but cannot prescribe medication or provide a formal diagnosis.
• Speak to your GP if you’re considering medication or need a diagnosis.
• Seeking help early can improve long-term outcomes and support better management of depression.

Depression is a challenging condition, but with the right strategies and support, it is manageable. Understanding coping techniques and knowing when to seek professional help are essential steps toward recovery. You're not alone, and help is available.

Online self-help resources for depression:

• NHS - Depression: Provides information about the symptoms of depression, treatment options, and coping strategies.
• Mind - Depression: Offers advice on managing depression and where to get support.
• Every Mind Matters (NHS): A service from the NHS providing personalized tips for improving mental health, including depression management.
• Moodzone (NHS): A range of resources for managing stress, anxiety, and depression.

Normal Stress

Occasional, manageable stress responses to specific situations (e.g., preparing for an important exam, meeting a deadline).

Chronic Stress

When stress becomes persistent and ongoing, affecting daily life and leading to negative health outcomes (e.g., work stress, long-term personal or financial struggles).

Cognitive symptoms

• Racing thoughts or difficulty focusing
• Negative thinking or excessive worrying
• Overthinking or ruminating on problems
• Difficulty making decisions or concentrating
• Feelings of confusion or lack of clarity

Emotional symptoms

• Feelings of being overwhelmed or out of control
• Irritability, frustration, or mood swings
• Feelings of helplessness or inadequacy
• Anxiety or fear about the future
• A sense of pressure or urgency
• Difficulty finding joy or relaxation

Physical symptoms

• Increased heart rate or palpitations
• Headaches or tension in the neck and shoulders
• Muscle tightness or stiffness
• Fatigue or feeling physically drained
• Sleep disturbances, such as insomnia or poor-quality sleep
• Stomach issues (e.g., nausea, digestive discomfort)

Behavioural symptoms

• Procrastination or avoiding tasks
• Social withdrawal or isolation
• Changes in eating or sleeping habits
• Increased use of substances like caffeine, alcohol, or nicotine
• Restlessness or trouble relaxing

Academic Pressure

The weight of exams, deadlines, and balancing multiple assignments can create a high-stress environment.

Social Pressure

 Navigating social situations, maintaining friendships, and peer expectations can add to stress levels.

Future Uncertainty

Worrying about career prospects, internships, or what life after graduation will look like can create significant stress.

Personal Life

Managing personal relationships, family dynamics, or being away from home for the first time can also contribute to stress.

Stress often arises when we face pressures or demands that feel overwhelming or difficult to manage. A significant factor in stress is the expectations we place on ourselves, whether they stem from external sources (like academic deadlines, work responsibilities, or social situations) or from internal pressures (like perfectionism or high personal standards). When we perceive these demands as too great or beyond our ability to cope, stress can build up.

Pressure and high standards

A common cause of stress, especially among students, is the pressure to perform at a high level in every aspect of life. This can come from:

• Academic expectations: The constant pressure to succeed academically can create a sense of constant tension. The fear of failure or not meeting self-imposed or external expectations can be stressful.
• Social expectations: Whether it’s maintaining a perfect social image, making the "right" friends, or succeeding in group dynamics, social pressure can add a significant layer of stress. The desire to fit in, be liked, or live up to societal standards often compounds the feeling of stress.
• Personal standards and perfectionism: Many individuals place high standards on themselves, striving for perfection in every task or area of life. The desire to never make mistakes and to excel in all endeavours can cause significant stress when things don’t go as planned.
  
  When we hold ourselves to excessively high standards, we are more likely to feel stressed because there is a constant fear of not measuring up. If we don’t meet those standards, we can experience guilt, shame, or disappointment, which only adds to the stress. Additionally, feeling like there’s always more to do or that we are constantly falling short of our expectations can create a sense of urgency and pressure, which triggers the body’s stress response.

The role of self-criticism

Self-criticism is another key factor in stress. Individuals with high self-expectations are often harsh critics of their own actions, even if the results are good. The inner dialogue of “I could have done better” or “I’m not good enough” can perpetuate stress, causing emotional strain and self-doubt. This cycle of self-imposed pressure can leave individuals feeling mentally exhausted, overwhelmed, and unable to relax.

The impact of stress over time

When stress becomes chronic, it can take a significant toll on mental and physical health. Prolonged stress may lead to anxiety, depression, burnout, and even physical issues like headaches, muscle tension, or digestive problems. Over time, the continual pressure can affect the quality of life, making it harder to focus, enjoy activities, or maintain relationships.

• Practice relaxation techniques - Deep breathing exercises, meditation, and progressive muscle relaxation can help calm both the mind and body.
• Time management - Breaking tasks into smaller, manageable steps and setting priorities can reduce the feeling of being overwhelmed.
• Establish a routine - A regular routine helps reduce uncertainty and provides a sense of control.
• Limit stimulants - Reducing caffeine and alcohol intake can help reduce physical stress responses.
• Exercise regularly - Physical activity is a natural stress reliever that releases endorphins, promoting relaxation and well-being.
• Maintain a healthy lifestyle - Adequate sleep, a balanced diet, and hydration all contribute to stress resilience.
• Seek support - Talking to friends, family members, or a counsellor can help manage stress and provide emotional relief.
• Practice Mindfulness - Staying present and focusing on the current moment can help reduce stress related to past or future worries.

• Your stress is persistent and begins to interfere with daily life.
• You feel unable to manage stress despite using coping strategies.
• You experience severe physical symptoms, such as panic attacks, chest pain, or chronic fatigue.
• You feel constantly overwhelmed, helpless, or unable to cope.

Stress is a common part of life, especially in demanding situations such as university life, but it’s important to remember that there are ways to manage and reduce it.

By using coping strategies, maintaining a healthy lifestyle, and seeking support when needed, you can take control of your stress and prevent it from overwhelming you. Seeking help is a sign of strength, and it's important to take steps toward maintaining mental and emotional well-being.

Online self-help resources for stress:

• NHS - Stress: Offers tips for managing stress, including lifestyle changes and relaxation techniques.
• Mind - Stress: Provides guidance on how to manage stress, reduce its impact, and seek help if needed.
• The Stress Management Society: Offers resources and courses for learning how to manage and reduce stress.
• Headspace: Provides mindfulness exercises and meditation to help reduce stress.

Normal sleep hygiene

Occasional lapses in sleep habits that can be managed with minor changes (e.g., staying up late for a social event or work).

Sleep disorders

When sleep hygiene is chronically poor and leads to persistent issues that interfere with daily life (e.g., insomnia, sleep apnea, restless leg syndrome).

Cognitive symptoms

• Difficulty concentrating – Lack of sleep impairs focus and memory, making it harder to stay on task or make decisions.
• Forgetfulness – Sleep plays a vital role in memory consolidation, and poor sleep leads to difficulty remembering information.
• Mental fog – Chronic poor sleep often results in a hazy, sluggish mental state, reducing clarity and problem-solving skills.
• Negative thinking – Sleep deprivation can lead to pessimistic thinking or over-exaggerated worries, exacerbating feelings of anxiety or stress.

Emotional symptoms

• Irritability or mood swings – Lack of sleep can make it harder to manage emotions, often leading to frustration or anger.
• Anxiety – Poor sleep can lead to heightened levels of anxiety or stress, as the mind struggles to stay calm during waking hours.
• Difficulty relaxing – Without adequate rest, it becomes harder to calm down or feel at ease, even in moments that typically feel relaxing.
• Feeling overwhelmed – When sleep is insufficient, everyday tasks or worries may feel more daunting than they would if well-rested.

Physical symptoms 

• Fatigue – Feeling constantly tired, regardless of rest, can be a sign of poor sleep hygiene or insufficient rest.
• Headaches – A common physical symptom of sleep deprivation, leading to tension or pounding headaches.
• Muscle tension – Inadequate sleep increases muscle tightness and can contribute to stress-related body aches.
• Weakened immune system – Chronic poor sleep weakens the immune system, leading to frequent illness or slower recovery times.
• Changes in appetite – Disrupted sleep can impact appetite-regulating hormones, leading to overeating or loss of appetite.

Behavioural symptoms

• Difficulty falling asleep – An inability to wind down at night due to poor sleep habits, such as screen exposure or caffeine consumption.
• Inconsistent sleep schedule – Going to bed and waking up at irregular times disrupts the body’s internal clock, contributing to poor sleep quality.
• Frequent waking during the night – A sign of inadequate sleep hygiene, such as an uncomfortable sleeping environment or stimulant consumption before bed.
• Restlessness – Inability to stay still or fall into deep sleep due to an overstimulated mind or physical discomfort.

Academic pressure

The weight of exams, deadlines, and balancing multiple assignments can create a high-stress environment.

Social pressure

 Navigating social situations, maintaining friendships, and peer expectations can add to stress levels.

Future uncertainty

Worrying about career prospects, internships, or what life after graduation will look like can create significant stress.

Personal life

Managing personal relationships, family dynamics, or being away from home for the first time can also contribute to stress.

Impact on physical and mental health

Good sleep hygiene helps regulate the body's internal systems, supporting both mental and physical well-being. Inadequate sleep, on the other hand, can impair cognitive functions like memory and decision-making and increase the risk of mental health issues, including anxiety and depression. Over time, sleep deprivation can weaken the immune system and increase susceptibility to illness.

Sleep hygiene also influences how we cope with stress. When we're well-rested, we can handle stressful situations with greater emotional resilience, focus, and clarity. Poor sleep, however, can exacerbate feelings of anxiety or depression, making it harder to manage the daily stresses of life effectively.

• Create a consistent sleep schedule - Going to bed and waking up at the same time every day helps regulate your internal clock, making it easier to fall asleep and wake up feeling refreshed.
• Limit screen time before bed - Reduce exposure to blue light by avoiding screens for at least 30 minutes to an hour before bed. This can help your body naturally produce melatonin, aiding in sleep.
• Establish a relaxing bedtime routine - Engage in calming activities, such as reading, listening to soothing music, or practicing mindfulness, to help your body unwind before sleep.
• Reduce caffeine and stimulants - Avoid consuming caffeine, nicotine, or alcohol at least 6 hours before bed to allow your body to relax and prepare for sleep.
• Create a comfortable sleep environment - Make sure your bedroom is cool, dark, and quiet. Invest in comfortable pillows and a mattress that support your sleep posture and comfort.
• Exercise regularly - Regular physical activity can promote better sleep quality, but be sure to finish exercise at least 3 hours before bedtime to avoid disrupting your rest.

• Persistent sleep problems that interfere with your daily life, despite trying to improve sleep hygiene.
• Chronic fatigue or feeling constantly drained, even after adequate rest.
• Trouble staying asleep due to racing thoughts or physical discomfort.
• Sleep disorders such as insomnia or sleep apnea that require medical intervention.

Remember, sleep hygiene is an essential part of overall health. By incorporating healthy sleep practices and making small changes to improve your sleep environment, you can significantly reduce stress, anxiety, and other physical or emotional symptoms. Prioritizing good sleep hygiene helps improve both your sleep quality and your ability to cope with daily life challenges, leading to better mental and physical well-being.

Online self-help resources for sleep:

• NHS - Sleep Problems: Information and tips for improving sleep hygiene and overcoming sleep issues.
• Sleepio: A digital sleep improvement program that uses cognitive behavioural therapy techniques to treat insomnia.
• Calm: Offers sleep stories, relaxation techniques, and meditation for better sleep.
• The Sleep Council: Offers tips on improving sleep hygiene and creating a better sleep environment

Normal self-esteem

Moments of self-doubt or feelings of inadequacy that are temporary and related to specific situations (e.g., giving a presentation or trying something new).

Low self-esteem

 When negative feelings about oneself persist over time and affect daily functioning, leading to negative behaviours, avoidance, or emotional distress. This is often linked to deeper beliefs about one’s worth or abilities.

Cognitive symptoms

• Negative self-talk – Frequently telling yourself that you're not capable, not good enough, or that you're destined to fail.
• Overestimating shortcomings – Focusing on flaws or mistakes and magnifying them out of proportion.
• Distorted self-image – Seeing yourself as inferior or worthless, even when others might not share this perception.
• Difficulty making decisions – A lack of trust in your own judgement, leading to indecision or second-guessing.
• Fear of rejection or failure – Avoiding opportunities or new experiences out of concern that you’ll be judged negatively.

Emotional symptoms

• Feelings of inadequacy – Constantly feeling that you're not good enough or that you’re failing in some way.
• Excessive self-criticism – Being overly harsh or negative about your own behaviour, choices, or appearance.
• Shame or guilt – A pervasive sense that you're not worthy of love, respect, or success.
• Overwhelm or hopelessness – Feeling like there’s no way to improve or escape the negative thoughts that accompany low self-esteem.
• Difficulty accepting compliments – When you can’t believe or internalise positive feedback or praise from others.

Physical symptoms

• Fatigue – Feeling physically drained, possibly as a result of the emotional toll of constantly battling negative thoughts.
• Sleep disturbances – Trouble falling or staying asleep due to persistent worry or negative thoughts about oneself.
• Headaches or tension – The stress from low self-esteem can lead to physical symptoms like tension headaches or muscle pain.
• Appetite changes – Low self-esteem can manifest in changes in eating patterns, either eating too much to cope with feelings or losing interest in food.

Behavioural symptoms

• Avoidance of challenges – A reluctance to try new things or face difficult situations due to fear of failure or inadequacy.
• People-pleasing behaviours – Seeking external validation or approval by constantly trying to meet others’ expectations at the expense of your own needs.
• Overcompensation – Overworking or trying to appear perfect in an attempt to mask feelings of inferiority.
• Social withdrawal – Avoiding social situations due to the belief that you won’t be accepted or liked.
• Perfectionism – Striving for unattainable standards in an effort to make up for perceived flaws or inadequacies.

Negative past experiences

Childhood experiences, bullying, or early failures that shaped an individual’s perception of their worth.

Comparison to others

Constantly measuring oneself against others, which can lead to feelings of inferiority or inadequacy.

Critical or unsupportive relationships

Being in relationships (whether familial, romantic, or social) where you’re frequently criticised or not valued can reinforce low self-esteem.

Media and societal expectations

External pressures, such as unrealistic beauty standards or success measures, can lead to negative self-comparisons.

Low self-esteem can develop for many reasons, but a major factor is the creation of negative core beliefs about oneself. These beliefs often form early in life and can shape how we see ourselves and the world around us. Over time, these negative beliefs become deeply rooted, affecting our thoughts, emotions, and behaviours, and can keep low self-esteem going.

A big part of how low self-esteem develops is through internalising negative experiences. These can come from things like harsh criticism or lack of support from caregivers, peers, or authority figures. When people experience these things, they may start to believe they are not good enough or capable. If these beliefs aren’t challenged, they become deeply ingrained and can cause people to see themselves in a distorted, negative way.

Once negative core beliefs are in place, they lead to distorted thinking. For example, someone might overgeneralise, thinking that one failure means they are a failure overall, or catastrophise, believing that small mistakes are huge disasters. These thinking patterns only reinforce low self-esteem and make it harder to break free from them.

Additionally, people with low self-esteem might act in ways that strengthen their negative beliefs. They might avoid challenges, keep to themselves, or seek constant validation from others. These behaviours keep the cycle going, where low self-esteem leads to actions that make it worse.

In her book Overcoming Low Self-Esteem, Melanie Fennell outlines a model that explains how these negative beliefs form and how they maintain low self-esteem.

Fennell’s model focuses on the relationship between early life experiences, negative thinking patterns, and current behaviours. According to Fennell, low self-esteem develops when individuals internalise negative feedback or experiences, leading to the formation of deep-seated beliefs about their worth. These beliefs often go unchallenged, and people begin to view themselves through a distorted lens, making them more vulnerable to ongoing low self-esteem.

Fennell emphasises that low self-esteem is not an inherent trait but rather a learned pattern of thinking. Through this model, she shows that:

• Childhood experiences: Early experiences with caregivers, peers, and authority figures significantly influence self-esteem development. If these experiences are negative or critical, it can lead to the belief that one is not good enough.
• Negative core beliefs: These early experiences contribute to the formation of core beliefs, such as “I am unworthy” or “I am incapable,” which then filter and shape how an individual perceives themselves and the world around them.
• Distorted thinking: Once these negative beliefs are established, individuals begin to engage in distorted thinking, such as overgeneralisation (seeing one failure as evidence of perpetual inadequacy) or catastrophising (believing that small mistakes are major disasters). These thought patterns perpetuate low self-esteem by reinforcing negative views of oneself.
• Behavioural reinforcement: The negative beliefs about oneself often lead to behaviours that reinforce low self-esteem, such as avoiding challenges, withdrawing from social interactions, or seeking constant validation. These actions can create a cycle where low self-esteem is both a cause and a consequence of certain behaviours.

• Challenge negative thoughts: Recognise and challenge distorted thinking patterns. Replace negative beliefs with more balanced, positive thoughts about yourself.
• Set realistic goals: Instead of aiming for perfection, set achievable goals that allow for growth and success without the pressure of unattainable standards.
• Develop self-compassion: Practise self-compassion by being kind to yourself when you make mistakes or face challenges, rather than being overly critical.
• Engage in positive affirmations: Regularly remind yourself of your strengths and positive qualities, reinforcing a more positive self-image.
• Cultivate healthy relationships: Surround yourself with supportive people who uplift you and encourage your growth, rather than those who contribute to feelings of inadequacy.

• Low self-esteem is interfering with daily life, relationships, or career.
• You experience persistent feelings of worthlessness or inadequacy despite efforts to improve.
• You are unable to challenge negative beliefs or self-talk on your own.
• Self-esteem issues are causing significant distress or leading to depression, anxiety, or other mental health concerns.

Low self-esteem can significantly impact mental and emotional well-being, influencing how we think, feel, and behave in various aspects of life. However, through self-awareness, challenging negative thought patterns, and adopting healthier behaviours, it is possible to overcome low self-esteem and build a more positive and resilient sense of self-worth.

With the right tools and support, individuals can break the cycle of low self-esteem and develop a more balanced, compassionate, and empowered self-image. 

Online self-help resources for low self-esteem:

• NHS - Self-Esteem: Offers advice on improving self-esteem and building confidence.
• Mind - Self-Esteem: Tips for improving self-esteem and building a positive self-image.
• Psychology Tools - Low Self-Esteem: A collection of resources for improving self-esteem and confidence.
• Action for Happiness: A movement focused on improving well-being, including resources on boosting self-esteem.

Online self-help resources for substance use:

• Drinkaware: Offers advice on understanding alcohol use, tips for reducing consumption, and tools for tracking drinking habits.
• NHS - Alcohol Support: Information on alcohol use and practical advice for cutting down or quitting.
• Talk to Frank: A government-backed service offering information on drugs and advice on quitting.
• Addaction: Provides support for those affected by substance use, including resources and access to services.

Online self-help resources for eating disorders:

• First Steps ED | Eating Disorder Support and Recovery Charity: First Steps ED offers downloadable booklets and self-help articles, alongside videos and workshops on topics like body image, anxiety, and nutrition, with tailored tools for students, parents/carers, and adults, as well as a self-referral option to speak directly to a support officer or counsellor.
• Beat Eating Disorders (UK) – Self-Help Hub: Beat Eating Disorders provides self-help guides for anorexia, bulimia, binge eating disorder, and ARFID, along with free recovery workbook PDFs, daily online peer support groups, an inspiring "My Eating Disorder Story" section, and a helpline available 365 days a year via phone, webchat, or email.
• JenUp: JenUp offers free downloadable toolkits, blogs, and webinars to support early intervention and understanding of eating disorders.

Online self-help resources for self-harm:

• SelfharmUK: UK charity providing support for those who self-harm.
• NHS - Self-Harm: Information on self-harm, coping strategies, and accessing treatment.

Online self-help resources for suicidal thinking:

• Samaritans: Helpline offering 24/7 emotional support for individuals experiencing suicidal thoughts.
• NHS - Suicidal Thoughts: Advice on coping with suicidal thoughts and seeking help.
• Papyrus - Prevention of Young Suicide: Support for young people experiencing suicidal thoughts.
• Mind - Suicidal Thoughts: Guidance on coping with suicidal thoughts.