The following free resources are downloadable PDFs and apps available in Highland which can be viewed at your own pace. These can be used by you on your own, with the support of someone you trust, or can be used by people supporting others.
These resources are not designed for those at crisis point. Please see ‘crisis help and support’ for information.
If you or someone else is feeling extremely distressed you should call 999 or go straight to your local Accident and Emergency (A&E) department.
If the crisis is not life threatening call the GP or NHS 24 on 111.
Suicide and Distress
Safety Plan
A safety plan can keep you safe when feeling distressed or suicidal.
It may be helpful to work with a professional who can support you or contact a helpline to discuss your thoughts with a trained listener. You may prefer to complete the safety plan with a trusted person or on your own.
My Distress Management Plan
The Distress Management Plan is a resource to help you begin to explore and make sense of your distress.
Using it can help you identify the reasons for your distress, problem-solve some of the issues that have contributed to your distress and identify ways of helping you to manage your distress now and in the longer term.
LGBTQ+ Suicide Prevention Toolkit
The exercises in this toolkit are designed to help you take a minute to pause and think about what you might want to put in place to support your own mental health and wellbeing.
Prevent Suicide Highland App
This is a suicide prevention app available to people in Highland.
It contains information on urgent help, safety planning, local services, helping others and suicide information.
The app can be downloaded for mobile devices at:
The Art of Conversation
A guide to talking, listening and reducing stigma surrounding suicide.
Topics include:
- Suicide: the myths
- The facts
- Spotting the signs and helping
- You can help. Be ALERT
- Starting difficult conversations
- How to be a good listener
- Five steps to active listening
Suicide Prevention Scotland Website
Available from the 16/04/2025 – the new Scottish, Creating Hope Together website full of resources and information for anyone affected by suicide
Topics include:
- Support for Adults
- Support for Young People
- For people who work in suicide prevention
Self-Harm
Self-Harm Network Interactive Help Tool
This page is designed to give you some information and tools to help you cope if you are someone who self-harms. These can be useful for self-guided support and learning.
Self-Harm Diary and Safe Plan
This resource contains a diary, hopes, my supporters, distractions, triggers, urges and coping strategies to help you understand more about self-harm.
Worrying About Money
Worrying About Money (Leaflet and app)
If you have money worries including concerns such as:
- I suddenly have no money
- My money doesn’t stretch far enough
- I have debt
- I am waiting on a benefit payment/decision
This resource includes options and where to go for support around money concerns. An interactive version is available at Worrying about Money?
The app can be downloaded for mobile devices at:
Money and Mental Health Toolkit
This toolkit is a resource to help you understand, manage and improve your mental and financial health.
You can use it to help guide conversations with your relevant healthcare worker about your mental health and money. You can also take it with you to any money or debt advice appointments you might attend.
Pregnancy, Parenting and New Dads
Mood Disorders During Pregnancy and After the Birth
This booklet explains about risks of mood disorders, diagnosis, treatment choices, what to expect for if you are pregnant, planning a pregnancy, had a baby in the last year or concerned about mood disorders.
DadPad app
This is a free download for new dads and dads-to-be.
New dads will feel excited, but may also feel left out, unsure and overwhelmed – DadPad can help.
It has been designed to be used as a quick reference tool that will enable new dads to enjoy their babies and feel more confident about fatherhood.
The app can be downloaded for mobile devices at:
Parent Club
Tips and advice you can trust to help with the highs and lows of parenting.
Other Resources
SilverCloud
A website with courses you can do to improve your mental wellbeing. You can learn new ways to deal with the challenges you’re facing. It’s designed by clinical experts, and supported by the NHS and Scottish Government.
SilverCloud is:
- secure
- supportive
- free from stigma
- flexible so you can do a course at your own pace
SilverCloud is free, and you’ll need an email address to sign up.
Explore programmes and sign up for free access with code: NHS24
Daylight app
A digital programme that helps you understand where anxiety comes from, what makes it worse, and how to reduce it for good.
All in 10 minutes or less per day, on your schedule, from the privacy of your own phone.
The app can be downloaded for mobile devices at:
Sleepio app
Sleepio is the National Institute for Health and Care Excellence (NICE) – recommended online sleep improvement programme proven to help you clear your mind, get better sleep, and have better days.
The app can be downloaded for mobile devices at:
Steps to Deal With Stress
This booklet contains some practical ways for you to start dealing with stress right now, and to stop it building up in future.
NHS Inform Self-Help Guides
NHS Inform has a range of useful self-help guides which can be used by you or with someone you are supporting.
NHS Inform Self-Help Guides
- Panic Self-Help Guide
- Phobias Self-Help Guide
- Problem Solving Self-Help Guide
- Problems With Anger Self-Help Guide
- Post Traumatic Stress Disorder and Complex Post Traumatic Stress Disorder Self-Help Guide
- Self-Esteem Self-Help Guide
- Sleep Problems and Insomnia Self-Help Guide
- Social Anxiety and Self-Help Guide
Highland Substance Awareness Toolkit
This online library provides information in relation to substances in Highland.
Health Improvement Resources Service (HIRS)
HIRS provides access to a range of health improvement related materials to people living and working within the Highlands.
Young Minds
Young Minds have a range of information, advice as well as resources including things like wellbeing activities, toolkits and webinars to help you support the young people in your lives.
Steps to Deal With Stress
This booklet contains some practical ways for you to start dealing with stress right now, and to stop it building up in future.
Nature Therapy for Grief
Nature Therapy describes a broad group of activities used to improve wellbeing.
Creating a routine to get out into nature more can be helpful after the loss of a loved one.
We Need Your Support
Please help us to keep this website up-to-date and relevant for the benefit of Highlands mental wellbeing. If you know of any resources or toolkits that we can share on this page, please let us know using the contact form or email us via: nhsh.healthimprovementtraining@nhs.scot