Sources and original illustrations

Primary references and the limits of this educational collection.

Primary references

• NHS: Reframing Unhelpful Thoughts — Examining thoughts and considering balanced alternatives.
• WHO: Doing What Matters in Times of Stress — Values, unhooking from difficult thoughts, making room for feelings and kindness.
• NHS: Dealing with Change and Uncertainty — Managing uncertainty and focusing on useful present actions.
• NHS: Facing Your Fears — Small manageable approaches to avoided situations, with appropriate support.
• NHS: Anger — Taking time before reacting and seeking help for persistent or harmful anger.
• NHS: Five Steps to Mental Wellbeing — Connection, learning, kindness and present-moment attention.
• NCCIH: Relaxation Techniques — Relaxation approaches, evidence limitations and safety considerations.
• NCCIH: Meditation and Mindfulness, Effectiveness and Safety — Meditation methods vary and may not suit every person or replace care.
• Cambridge University Hospitals: A Brief Guide to Guided Imagery — Imagery as an optional relaxation approach and comfort with the chosen scene.
• NIMH: Caring for Your Mental Health — Self-care, regular nourishment, enjoyable activities and professional support.
• NHS: Staying on Top of Things — Reviewing useful wellbeing strategies and planning for difficult periods.
• NIDCD: Noise-Induced Hearing Loss — Protecting hearing rather than overpowering noise with louder audio.
• NIMH: My Mental Health, Do I Need Help? — Seeking professional help when symptoms persist, worsen or impair daily function.
• NHS: Loneliness — Different experiences of connection and gradual manageable social participation.
• NHS: Problem Solving — Distinguishing an actionable problem from a hypothetical worry and reviewing a chosen action.

Original visual material

The diagrams in this edition are original SVG illustrations explaining the sequence or decisions in each guide. They do not show a laboratory experiment, a personal trip or a tested product result. No photographs from the linked sources are reproduced.

Check the source in context

References were consulted during preparation of this edition. A source may cover a broader or narrower question than a particular guide; the support notes above explain why it is listed. Read the original for methodology, exceptions and updates.