Self-help options

Some you can self-refer and others will need your GP, midwife or health visitor to make a referral for you.

Below is a description of all the self help courses you can find on the Access Therapies Fife website:

Anxiety and low mood

Silvercloud Space for Perinatal Wellbeing (Referral Needed)

Your GP, Midwife or Health visitor can refer you via Access Therapies GP Corner link -
https://accesstherapiesfife.scot.nhs.uk/gp-corner

For parents and carers experiencing anxiety and low-mood, from pregnancy to when their child is a year old. The programme's six modules will help you understand why we have emotions and how they can affect us during the perinatal period, understand how our emotions may change during this time, learn how to build a healthy sleep cycle for you and your child, find out how progressive muscle relaxation can relieve tension and help you sleep, learn how to deal with low mood, develop strategies to deal with worries and anxieties.

Silvercloud Space for Depression & Anxiety (Referral Needed)

Your GP, Midwife or Health visitor can refer you via Access Therapies GP Corner link

https://accesstherapiesfife.scot.nhs.uk/gp-corner

Develop strategies to tackle unpleasant symptoms of anxiety and depression, identify negative and anxious thoughts and how to take action against these, while understanding triggers and developing tools to minimise a relapse.

Living life to the full (Self referral)

Self help courses to overcome stress, anxiety and low mood.

Anxiety

Daylight (Self-referral)

Daylight is a form of personalized self-help with specific guidance based on your particular problematic thoughts, behaviors, and responses to worry and anxiety.

Daylight is based on cognitive behavioural therapy – a psychological therapy that focuses on the relationships between thoughts (cognitions), behaviours and feelings. The program guides you through a range of techniques and you decide what to put into practice.

One of the key features of Daylight is that it is designed for you to use how you want, when you want. For best results, we recommend using the program for a few minutes each day. This will speed up your learning and help you feel better faster.

Silvercloud Space from OCD (Referral Needed)

Your GP, Midwife or Health visitor can refer you via Access Therapies GP Corner link-

https://accesstherapiesfife.scot.nhs.uk/gp-corner

Learn skills to overcome obsessive compulsive disorder; obsessions (recurrent and persistent thoughts, images or urges) that you seem unable to get out of your mind and “compulsions” or repetitive behaviours that you may feel driven to perform.

Silvercloud Space from Phobia (Referral Needed)

Your GP, Midwife or Health visitor can refer you via Access Therapies GP Corner link -

https://accesstherapiesfife.scot.nhs.uk/gp-corner

Learn skills to overcome your phobias. Phobia are a fear of a specific object or activity, such a spiders, dogs, flying, or driving, needles.

Silvercloud Space from Panic (Referral Needed)

Your GP, Midwife or Health visitor can refer you via Access Therapies GP Corner link

https://accesstherapiesfife.scot.nhs.uk/gp-corner

Learn skills to manage panic and help you overcome the unpleasant sensations and feelings that are associated with panic.

Silvercloud Social Anxiety (Referral Needed)

Your GP, Midwife or Health visitor can refer you via Access Therapies GP Corner link - 

https://accesstherapiesfife.scot.nhs.uk/gp-corner

Learn skills to overcome persistent fear of social situations and manage feelings of excessive self consciousness.

Silver Cloud Health Anxiety (Referral Needed)

Your GP, Midwife or Health visitor can refer you via Access Therapies GP Corner link -
https://accesstherapiesfife.scot.nhs.uk/gp-corner
Learn skills to manage persistent and excessive worry around the status of your health.

Sleep (Referral Needed)

Sleepio (Self-referral)

The core program consists of six weekly sessions in which your virtual sleep expert, “The Prof” talks you through techniques personalised to you. Each session lasts about 20mins, and is tailored to your progress and problems.

Sleepio is an effective long-term solution to sleep troubles and has been validated in 12 randomised controlled trials and over 13,000 participants. In one randomized trial, Sleepio helped 76% of poor sleepers achieve healthy sleep.

Silvercloud Space for Sleep (Self referral)

This program will teach you the skills for overcoming your sleep difficulties, allowing you to achieve better quality sleep and wake up feeling refreshed. The course will help participants to understand the causes of poor sleep and how it can affect us, accurately assess how you are currently sleeping and track your progress, learn proven techniques for developing and maintaining a healthy sleep cycle.

Stress

Step on Stress (self referral)

Stress is a three week online course (approx hour and half per session) which provides you with strategies for reducing stress, anxiety and panic and boosting self-esteem. This course is delivered using the online video platform Zoom.

Step on Stress teaches techniques from cognitive behavioural therapy (CBT) – a psychological therapy that focuses on the relationships between thoughts (cognitions), behaviours and feelings. CBT is proven to be effective for managing stress, reducing anxiety and improving self esteem.

This course involves a blend of three online group sessions teaching the core concepts of stress reduction and workbooks for each session which develop and build on the main ideas. The group sessions are lecture-style live presentations delivered by NHS Fife psychology assistants. This is not group therapy so you will not be asked to share your experiences or to speak in front of others, just sit back, listen and take it all in.

Silvercloud Space from Stress (self-referral)

This programme will help enhance existing stress-busting strengths and skills, and build new ones. Participants can learn to manage stress, build resilience and improve self esteem. Learn to set SMART goals for your life. Learn to problem-solve and communicate assertively.

Building Resilience during Pregnancy & Postnatal

Enjoy your Bump (self-referral)

Helping expectant mothers learn about getting the most out of their prenatal experiences.

Enjoy your baby (self-referral)

Helping mums to make positive changes in their lives and start to enjoy new parenthood.

Enjoy your infant (self-referral)

Watch, listen, understand and build a relationship with your child.