Resources

I have put together a directory of resources which I regularly signpost to my patients and colleagues. These are not a substitute for medical advice, but include a wide range of information and self-help approaches.

The 6 Pillars of Lifestyle Medicine

1. Restorative Sleep

2. Healthy Eating & Nutrition

3. Physical Activity & Movement

4. Stress Management & Mental Wellbeing

  • HeartMath – heartmath.co.uk – A scientifically validated breathing and biofeedback system designed for relaxation and building resilience.
  • NHS Inform Mental Wellbeing (Stress) – www.nhsinform.scot/healthy-living/mental-wellbeing – Self-help guides and audio tracks for managing stress, anxiety, and panic.
  • Video: The Single Most Important Thing You Can Do For Your Stress – youtu.be/I6402QJp52M – An educational video on effective stress management techniques.
  • Dr Rangan Chatterjee – drchatterjee.com – Books including The Stress Solution and The 4 Pillar Plan, alongside the Feel Better Live More podcast, offering comprehensive, practical science on regulating the nervous system and optimizing lifestyle elements.
  • T.J. Power – tjpower.co.uk – Practical neuroscientific frameworks (like the DOSE model) for actively managing brain chemistry to reduce stress and improve mental wellbeing.
  • Smiling Mind – smilingmind.com.au – A free app offering mindfulness training and stress-reduction meditations for adults and children.
  • HeadSpace – headspace.com – A simple, stepwise multimedia mindfulness training tool with a free beginner level.

5. Healthy Relationships & Social Connection

  • Family Lives – familylives.org.uk – A national charity providing support and resources for maintaining healthy family relationships.
  • Avenue (Relationship Counselling) – http://www.avenue-info.com/ – Dedicated relationship counselling to support interpersonal connection and navigate difficulties.
  • Brakeup Shakeup App – au.reachout.com/tools-and-apps/breakup-shakeup – Provides ideas for fun, easy things to do to help individuals cope and reconnect after a relationship breakup.

6. Minimising Risky Substances

  • I am sober – iamsober.com – An app designed to help users quit any activity or substance via daily tracking and motivational quotes.
  • Living Life to the Full – www.llttf.com – A life skills course that includes specific help and resource collections for managing alcoholism.
  • NTW Self-Help Guides (Alcohol and You) – web.ntw.nhs.uk/selfhelp/ – Includes CBT workbooks and information specifically addressing substance use and “Alcohol and You”.

Condition-Specific Support

Chronic Pain, Central Sensitisation, Functional Neurological Disorders (FND) & Headaches

Headaches & Migraines

  • The Migraine Trust – www.migrainetrust.org – Information and support regarding migraine management and research.
  • National Migraine Centre – www.nationalmigrainecentre.org.uk – Medical charity offering expert advice on headaches and migraines.
  • MigraineBuddy App – migrainebuddy.com – A tool to record, track, identify triggers, and get support for migraines.
  • Video: Migraine Food Triggers – youtu.be/eW57aBqM84U – An educational video on dietary triggers for migraines.

Chronic Pain

  • Grampian Pain Management Programme – www.gpm.scot.nhs.uk – Local resources, mindfulness tracks, and patient videos.
  • Flippin’ Pain – www.flippinpain.co.uk – A public health campaign providing information, education, and live events to help change the way people think about persistent pain.
  • The Way Out by Alan Gordon – https://painpsychologycenter.com/the-book – A step-by-step framework detailing Pain Reprocessing Therapy (PRT) for healing chronic pain.
  • Pain Association Audio Tracks – painassociation.co.uk/listen – Professionally recorded sessions with simple breathing techniques and visualisations to help with pain, stress, and sleep.
  • Video: Why Things Hurt (TEDx Talk) – youtu.be/gwd-wLdIHjs – An educational talk explaining the origins of chronic pain and neuroplasticity.
  • Yoga International (Restorative Yoga for Chronic Pain) – yogainternational.com/article/view/restorative-yoga-for-chronic-pain – Specific routines aimed at gentle, restorative movement for pain management.
  • Book: Mindfulness for Health – A practical guide by Vidyamala Burch and Dr Danny Penman on relieving pain, managing illness, and boosting wellbeing with mindfulness.

Central Sensitisation & Functional Neurological Disorders (FND)

Functional Gut Disorders & IBS

Chronic Fatigue Syndrome / ME & Allostatic Load

Anxiety, Panic & Anger

  • Anxiety UK – www.anxietyuk.org.uk – Information and resources relating to general anxiety, panic, and phobias.
  • Daylight App – www.trydaylight.com/nhs – A CBT program available to health and social care staff to help manage anxiety and worry.
  • NHS Inform Anxiety Self-Help – www.nhsinform.scot/healthy-living/mental-wellbeing – Workbooks and audio guides tailored for managing anxiety, panic, and stress.
  • Self-Help Anxiety Management (SAM) App – Provides a visual anxiety log and physical/mental exercises for guidance.
  • South Glasgow Anger Workbook – http://wellbeing-glasgow.org.uk/anger/ – NHS-backed resource for managing anger and irritability.
  • Book: Overcoming Anxiety, Stress and Panic – A self-help book by Chris Williams featuring a comprehensive CBT program.
  • Book: Overcoming Anger and Irritability – http://www.overcoming.co.uk/single.htm?ipg=7668 – A self-help book using CBT to manage anger.

Depression & Low Mood

  • Beating the Blues – beatingtheblues.co.uk – Online Cognitive Behavioural Therapy (CBT) offering 8 sessions to help with stress, anxiety, or depression (Requires GP Referral).
  • SilverCloud – silvercloudhealth.com – A digital mental health platform providing secure, evidence-based online CBT programmes for depression, anxiety, and stress management.
  • Living Life Telephone Guided Self-Help – Call 0800 328 9655 for a free initial assessment leading to 6-9 scheduled telephone appointments utilizing CBT elements for depression.
  • Centre for Clinical Interventions (CCI) – www.cci.health.wa.gov.au – Self-help workbooks covering conditions like depression, perfectionism, and rumination.
  • Book: Overcoming Depression – A self-help book by Chris Williams offering a structured CBT-based approach to managing depression.

Mindfulness, Self-Compassion & Somatic Healing

  • Camphill Wellbeing Trust – https://www.camphillwellbeing.org.uk/timeforself/ – Offers “Time for Self” (breathing and meditation), health newsletters, and “Help Yourself” videos.
  • Mindful Self-Compassion UK – mindfulselfcompassion.co.uk – Evidence-based self-compassion courses to support emotional resilience and self-kindness.
  • Center for MSC – centerformsc.org – International resource for Mindful Self-Compassion information and practitioner directories.
  • Dr Kristin Neff – self-compassion.org – Books and exercises focusing on self-compassion step-by-step.
  • Tara Brach – tarabrach.com – Resources covering Buddhist teachings, meditation, healing trauma, and the RAIN Meditation.
  • Breathworks – www.breathworks-mindfulness.org.uk – Mindfulness programmes designed for people living with chronic illness, pain, and stress.
  • BeMindful – bemindfulonline.com – A digital Mindfulness-Based Cognitive Therapy (MBCT) therapeutic course.
  • Get Self Help – www.get.gg – CBT self-help resources, worksheets, and the STOPP skill.
  • Seek A Psych – seekapsych.com – Directory for finding accredited counsellors, psychotherapists, and somatic therapists.
  • Compassion Focused Therapy Resources – compassionatemind.co.uk/resources – Exercises and information for managing self-criticism and emotional distress.
  • Joined Up Health – www.joineduphealth.net/resources – Advice on relaxing, eating, sleeping, and moving.
  • Waking Up – wakingup.com – A step-by-step app approach to understanding and re-training the mind.
  • Calm – calm.com – App offering nature sounds, stories, mindful movement, and breathing exercises.
  • Plum Village App – plumvillage.app – A free app with guided meditations and deep relaxations.
  • PetitBambou – petitbambou.com – Mindfulness app with a customisable coherence timer.
  • The Mindfulness App – mindfulness-app.com – Features body scans, mindful yoga, and walking mindfulness.
  • Resony (Android App) – App utilizing resonance breathing, nature observation meditation, and progressive muscle relaxation.
  • Sanvello – CBT, mindfulness, and journaling app designed for people with depression/anxiety.
  • Video: 3-Minute Breathing Space – youtu.be/rOne1P0TKL8 – Meditation by Prof Mark Williams.
  • Video: Mindfulness Explained – youtu.be/mjtfyuTTQFY – 3-minute video on what it is and how it helps.
  • Video: Trauma-Sensitive Mindfulness Exercise – youtu.be/XNBD-uEmD6A.
  • Video: STOPP Technique – youtu.be/3NHZkQ57wzE – Brief CBT you can do to calm and centre yourself at any time.
  • Audio Guide: Walking Meditation – accelerate.uofuhealth.utah.edu/resilience/a-guide-to-walking-meditation.
  • Book: The Body Keeps the Score – Book by Dr Bessel van der Kolk covering a range of approaches for healing trauma.
  • Book: Manage Your Mind – Book by Gillian Butler and Tony Hope on keeping mentally healthy.
  • Book: Manifesting Your Best Future Self – Book by Dr Peter Gruenewald on building resilience and replacing fear with gratitude.
  • Book: The Power of Now – Book by Eckhart Tolle guiding readers into the present moment.
  • Book: The Things You Can See Only When You Slow Down – Book by Prof. Haemin Sunim offering concise wisdom on living a calmer life.

Youth, Children & Parenting

  • AnxietyBC – www.anxietybc.com – Offers videos and downloadable information for children and adults with anxiety.
  • Calm Harm App – https://au.reachout.com/tools-and-apps/calm-harm – Provides tasks that help young people resist or manage the urge to self-harm.
  • ReachOut WorryTime App – App to help young people review worries and ditch the ones that no longer matter.
  • Cosmic Kids – www.cosmickids.com/ – Online yoga and mindfulness specifically for children.
  • Breathr & MindShift Apps – Apps for young people providing anxiety management, mindfulness, and breathing techniques.
  • Relax Kids – www.relaxkids.com – Downloadable relaxation resources, books, and audio files for kids.
  • Young Minds – www.youngminds.org.uk – Information, resources, and advice to support young people and parents.
  • Hands On Scotland – www.handsonscotland.co.uk – Practical advice for supporting children and young people’s emotional wellbeing.
  • Hand in Hand Parenting – www.handinhandparenting.org.
  • National Childbirth Trust (NCT) – www.nct.org.uk.
  • Understanding Childhood – www.understandingchildhood.net.
  • Contact – contact.org.uk – Support and resources for parents and carers of disabled children.
  • Book: Calm Parents, Happy Kids – Book by Laura Markham exploring the secrets of stress-free parenting.
  • Book: The Conscious Parent – Book by Dr Shefali Tsabary exploring mindful parenting.

Local Support & Services (Aberdeen, Grampian & Scotland Area) For Children, Young People & Families

Local Support & Services (Aberdeen, Grampian & Scotland Area)

Shame, Guilt & Medical Culture (For Doctors & Healthcare Professionals)

  • Shame In Medicine: The Nocturnists – thenocturnists.org/shameinmedicine – Audio documentary series uncovering the hidden culture of shame in healthcare and its profound impact on clinicians.
  • The Shame Space (Dr Will Bynum) – theshamespace.com – A resource hub dedicated to advancing awareness of shame in medicine to build shame resilience.
  • Article: “In the Shadow of Shame” by Dr Will Bynum – A phenomenological exploration of how shame affects medical learners and professionals.
  • Book: Internal Family Systems Therapy for Shame and Guilt – A clinical framework by Martha Sweezy offering a step-by-step approach to unpacking the root causes of shame.
  • Video: Brené Brown: Listening to Shame – A seminal TED Talk exploring the dynamics of shame, vulnerability, and human connection.
  • Risk of Burnout Questionnaire (BMA) – https://www.bma.org.uk/advice-and-support/your-wellbeing/risk-of-burnout-questionnaire/risk-of-burnout-questionnaire – A confidential screening tool provided by the British Medical Association, based on the Oldenburg Burnout Inventory, designed to help doctors identify symptom