First steps to improve your mental health and well-being

By watching the specially designed videos and visiting the trusted links we’ve suggested, you’ve already taken the first step in achieving good mental health during this challenging time.

We encourage you to adapt some of the suggestions made to your own circumstances and come up with novel ideas on how to manage mental health and wellbeing.

How to identify if you have a mental health difficulty

1 in 4 of us will experience mental health difficulties at some point in our lives. Feelings of low mood, anxiety and stress are very common.

A quick way to determine if you can benefit from our service is to ask yourself the following four questions:

Over the last two weeks how often have you been bothered by any of the following problems?

  • Feeling nervous anxious or on the edge
  • Not being able to stop or control worrying
  • Having little interest or pleasure in doing things
  • Or feeling down depressed or hopeless

If you experienced these symptoms for several days or nearly every day then Buckinghamshire or Oxfordshire Talking Therapies might be able to help you.

What support is available

We offer a range of psychological therapies which follow a step care model.

All our interventions are approved by the National Institute for Clinical Excellence (NICE), which means:

  • The intervention that we offer is based on the latest research evidence.
  • We will always try to offer you the least intrusive treatment first, which is currently the most clinically appropriate for you.

Employment advice

Our employment advisors can also provide tailored employment support for you if you are struggling to find, return or cope with work.

Physical difficulties

We also know that many people with physical health difficulties (like COPD, Diabetes or having a heart condition) have times when they feel down or worried about it. Feeling down or worried can in turn, make it harder to manage your physical health the way you want to.

We have adapted our treatment options to help you manage the emotional impact of living with a Long-Term Condition.

How to access support

All you need to do is complete a self-referral by clicking on the self-referral button below.

First appointment

Once we have received your information, we will contact you to arrange a suitable time for a telephone appointment. This telephone appointment will last approximately 30 minutes. Please find a confidential space where you can speak freely during this call.

Interventions you may be offered

Most people using our service will benefit from tried and tested psychological interventions like:

  • Courses to improve your mood or cope with anxiety
  • Online Cognitive behavioural therapy
  • Guided self-help materials
  • Signposting to helpful services elsewhere in the community

At present we are offering these services remotely through the telephone or using digital solutions.

Stay well

Whatever you are doing, remember to take the recommended health advice to stay well physically.

Go to trusted websites for advice such as GOV.UK and NHS.UK on how to reduce transmission and protect the vulnerable.

For more ideas, visit Mental Health Matters’ guide to Mental wellbeing while staying at home.

Page last reviewed: 14 April, 2023