Digital Therapies and Helplines

Breathing Space

This is a confidential phoneline for anyone in Scotland who is feeling low, anxious or depressed.

Tel: 0800 83 85 87
Weekdays: Monday - Thursday 6pm - 2am
Weekend: Friday 6pm to Monday 6am
Website: www.breathingspace.scot
Age: 16+

Campaign Against Living Miserably (CALM)

If you need help or are worried about someone CALM offer a helpline, webchat and online resources.

Tel: 0800 58 58 58 5pm to midnight
Website: www.calmzone.net

Daylight

Daylight is an effective long-term solution for anxiety and worry, with one randomised trial showing a 71% improvement in those with high levels of anxiety who used the programme, helping them to greatly reduce their anxiety symptoms and improve overall mood.

You start by taking a two-minute quiz to discover your Anxiety Type and identify the types of thoughts and behaviours that may be keeping you stuck.
Then, after understanding your challenges and priorities, Daylight guides you through interactive exercises to tackle your worries and feelings.
These exercises help you learn to relax, change your perspective on anxious thoughts, and address your fears, so that you can feel more present and in-control.

Website: www.onboarding.trydaylight.com

Ginsberg Activity and Mood Diary

Smart diary for tracking mood, events, sleep, exercise, calories and alcohol

Download here

Living Life - NHS 24

Living Life at NHS 24 offers telephone support using talking therapies based on cognitive behavioural therapy (CBT). It’s a free phone service for anyone in Scotland who is experiencing:

low mood
mild to moderate depression
anxiety
a combination of these symptoms

Tel: 0800 328 9655 Monday to Friday, 9am – 9pm
Website: www.nhs24.scot/how-we-can-help/living-life
Age: 16+

Living Life To The Full

Self-help resources to help people tackle depression, low mood and stress or anxiety at every stage in life. Selected resources are available in up to 16 languages and there are resources for children and young people. Please note there are free resources and also resources which require payment.

Website: www.llttf.com

Mental Health Services at NHS 24

Telephone: 111

When you phone 111 and choose the mental health option, you’ll be connected to the Mental Health Hub to speak to a Psychological Wellbeing Practitioner. These are specially trained advisers who work in mental health and are supported by Mental Health Nurses.

They can offer advice on coping with mental health symptoms. They can also recommend and connect you with other services if needed.

Website: www.nhsinform.scot

Mindfulness

Headspace - has a free taster with option to buy further sessions

Freemindfulness - a collection of free to download meditation resources

Smiling Mind App - Practice your daily meditation and mindfulness exercises from any device. Smiling Mind is a unique tool developed by psychologists and educators to help bring balance to your life.

Mindshift CBT - Anxiety Relief

MindShift CBT is a free self-help anxiety relief app, that helps you reduce worry, stress, and panic by following evidence-based strategies. Using CBT tools, you can challenge negativity, learn more about anxiety, develop more effective ways of thinking, be mindful, and relaxing.

Download here.

NHS Inform Mental Health Information

The NHS Inform website contains information about a range of mental health conditions, helping you to gain an understanding about the condition, possible treatments and where you can find help. There is also a range of self help guides you may wish to use.

Website: www.nhsinform.scot/illnesses-and-conditions/mental-health

SafeSpot App

SafeSpot is a helpful app and website that aims to provide young people with access to coping strategies and resources in order to help them better deal with difficult situations. It is not a replacement for acute mental health services or an emergency service in itself.

Website: www.safespot.org.uk/the-app

Samaritans

If you need someone to talk to, Samaritan's will listen.

Address: 6 Old Glamis Road, Dundee DD3 8HP
Tel: 116 123 available 24 hours
Email: jo@samaritans.org
Website: www.samaritans.org/scotland/

Sleepio

Sleepio is a six week programme used to treat insomnia and is available free on the NHS.

How it works:

Discover your sleep score
Build your treatment programme
Incorporate expert techniques
Track your improvement

Website: www.sleepio.com/sleepio/nhs

SilverCloud

SilverCloud well-being self referral packages for:

Improving Resilience
Managing Stress
Managing Sleep

Website: www.nhstayside.scot.nhs.uk

SilverCloud packages for parents supporting anxious children:

Supporting an Anxious Teen (age 12-18 years)
Supporting an Anxious Child (age 5-11 years)

These 2 packages can be access at cyptayside.silvercloudhealth.com/signup and using access code: Tayside

Togetherall

Togetherall is a safe online peer support community dedicated to helping people with this mental health in their moment of need. The service is moderated 24/7, 365 days a year by licensed and accredited medical health professionals, who manage risk within the community.

Website: www.togetherall.com
Enter your home postcode to begin registration and select "My area is registered"
Age: 16+

Virtual Hope Box App

The Virtual Hope Box is a smartphone application designed for use by patients and their behavioral health providers as an accessory to treatment. The app contains simple tools to help patients with coping, relaxation, distraction, and positive thinking. Patients and providers can work together to personalize the app content on the patient's own smartphone according to the patient's specific needs. The patient can then use the app away from clinic, continuing to add or change content as needed.

Download Android version
Download Apple version