Social anxiety self-help (including supported self-help) are discussed within both the NHS social anxiety webpage and NICE Guidance.
The NHS social anxiety webpage states “self-help can help reduce social anxiety and you might find it a useful first step before trying other treatments”. Although therapist led NHS Talking Therapy is the key recommendation, self-help CBT approaches can be especially useful if you are not yet ready to see a therapist, on a waiting list, or if you prefer to start working on your mental health at your own pace.
Whilst NHS CBT (see What is CBT?) is primarily offered as a therapist-led Talking Therapy, many of it’s principles are applied within other therapies including self-help (see “self-help resources” section further below).
There are lots to benefits to self-help, including:
1. Accessible: Self-help can be done anywhere at any time, making it convenient to fit into your day-to-day life. Whether it’s an online program, app or workbook, you have the flexibility to work through the materials at your own pace.
2. Evidence-Based: CBT is one of the most well-researched treatments for a variety of mental health conditions including social anxiety. The principles behind CBT-guided self-help are grounded in the same evidence that supports therapist-led CBT.
3. Empowering: Self-help, learning new skills and techniques allows you to take an active role in your own recovery journey.
4. Variety of format: Everyone learns in different ways, you can find the self-help formats that suit you best.
5. A First Step: Self-help is an excellent first step. It allows you to better understand your own social anxiety and prepare you for therapist-led therapy should you ever need.
Self-help resources:
• An NHS self-help guide
• Self-help books
• The SAAUK page on “Making Progress”
• Courses and practical help
• Magnus Nordmo YouTube Videos
• Australia CCI – Self-help resources
CBT-based supported self-help” (or guided self-help)
Self-help is referred to in the NICE Guidance as “CBT-based supported self-help” (or guided self-help). This is self-directed learning of using therapeutic tools or techniques alongside professional guidance from a mental health practitioner. This might be a psychological wellbeing practitioner (PWP) or associate practitioner, assistant psychologist, mental health and wellbeing practitioner or sometimes registered nurses with training in delivering such interventions. By having someone check in with you regularly, either through sessions or feedback via phone or email, you can discuss your progress, address any challenges, and adjust strategies as needed. Some people find supported self-help a helpful balance of independence and encouragement, however, please note that not all NHS services have the provision to offer this, and it would depend on your local NHS trust.
Page last updated January 2025
