Guided Self Help MP3 downloads
Getselfhelp.co.uk MP3 audio recordings with spoken voice and background music.
Use these MP3s to reinforce therapy, or as a stand-alone self help therapy technique.
All the MP3s are based on CBT with influences from mindfulness, ACT, imagery and hypnotherapy. The recordings will be most effective when used at least daily. Whilst you are likely to notice feeling more relaxed and positive immediately, the best effects will be seen over a longer period.
Survey results: 97% find the mp3s helpful
These MP3s files are sound only - the voice guides your relaxed mind to create any visualisation.
More MP3s: Female & male voice without music and Music only.
Support: Troubleshooting tips & download instructions
FIRST AID FOR PANIC
Female voice, no music
3 mins 40 secs
FREE
Download and use it when you most need it!
MINDFUL BREATHING
Female voice, with music
22 mins.
£2.50 
SPECIAL PLACE
'Safe Place' relaxing imagery
Female voice, with music.
22 mins
£2.50
PROGRESSIVE MUSCLE RELAXATION
Female voice, with music.
16 mins
£2.50
HEALING COLOURED LIGHT
visualisation
Female voice, with music.
13 mins 40
£2.50
Using colour imagery to target particular psychological or physical problems such as anxiety, stress, insomnia, depression, chronic pain, infections and tumours.
WISE MIND MEDITATION
Female voice, with music.
19 mins 40
£2.50
MOUNTAIN MEDITATION
Female voice, with music.
12 mins 20s
£2.50
POSSIBILITIES:
POSITIVE IMAGERY FOR DEPRESSION
Female voice, with music.
29 mins 15s
£2.50
BEHAVIOURAL ACTIVATION FOR DEPRESSION
Female voice, with music.
26 mins
£2.50
THE MIND BULLY
(for dealing with intrusive / distressing thoughts)
Female voice, with music.
25 mins 30
(Same as OCD mp3 with "OCD bully" changed to "mind bully")
£2.50
CONFIDENT & COMPETENT
(for low self-esteem and self-critical thoughts)
Female voice, with music.
36 mins 30s
£2.50
TOMORROW: Changing our tomorrows, today
(with Wise Mind)
Female voice, with music.
17 mins 15s
£2.50
Helping us to identify unhelpful habits and to make positive behavioural changes.
ACHIEVING FUTURE SUCCESS (Anxiety about Future Situations)
Female voice, with music.
21 mins 15s
£2.50
MASTER ALARMING ADRENALINE
(Physical sensations of Anxiety)Female voice, with music.
19 mins 40s
£2.50
MASTER ALARMING ADRENALINE
(Panic & Health Anxiety version)
Female voice, with music.
26 mins
£2.50
THE WORRY TREE
(for dealing with worry)
Female voice, with music.
28 mins 50
£2.50
TOLERATING UNCERTAINTY
(for Generalised Anxiety Disorder)
Female voice, with music.
22 mins
£2.50
OVERCOMING OCD
(Obsessive Compulsive Disorder)
Female voice, with music.
28 mins
£2.50
SUCCESSFUL SOCIAL SITUATIONS
(Overcoming Shyness & Social Anxiety)
Female voice, with music.
25 mins
£2.50
SIMPLY SLEEP
Female voice, with music.
36 mins 30s
£3
No wake up instructions at end. Use with Sleep - Self Help info
DEFUSING ANGER
Female voice, with music.
21 mins 15s
£2.50
BREAKING BAD HABITS
(e.g. smoking, alcohol, particular food) mp3
Female voice, with music.
19 mins 40s
£2.50
(uses unpleasant negative imagery, in addition to positive imagery)
CALMING IBS
(Irritable Bowel Syndrome)
Female voice, with music.
24 mins
£2.50
FIRST AID FOR PANIC
Male voice, no music
4 mins
FREE
Download to your mp3 player or phone and use it when you most need it!
MINDFUL BREATHING
Male voice, with music.
15 mins.
£2.50
SPECIAL PLACE
'Safe Place' relaxing imagery
Male voice, with music.
12 mins 59
£2.50
PROGRESSIVE MUSCLE RELAXATION
Male voice, with music.
15 mins.
£2.50
HEALING COLOUR
Male voice, with music.
15 mins
£2.50
Using colour imagery to target particular physical or psychological problems such as chronic pain, infections and tumours, anxiety, stress, insomnia and depression.
WISE MIND MEDITATION
Male voice, with music.
25 mins
MOUNTAIN MEDITATION
Male voice, with music.
16 mins.
POSSIBILITIES:
POSITIVE IMAGERY FOR DEPRESSION
Male voice, with music.
30 mins
£2.50
POSITIVE PRESENTATIONS (Anxiety about Public Speaking)
Male voice, with music.
25 mins
£2.50
CONFIDENT & COMPETENT
(for low self-esteem and self-critical thoughts)
Male voice, with music.
39 mins
£2.50
TOMORROW: Changing our tomorrows, today
(with Wise Mind)
Male voice, with music.
19 mins
£2.50
Helping us to identify unhelpful habits and to make positive behavioural changes.
ACHIEVING FUTURE SUCCESS (Anxiety about Future Situations)
Male voice, with music.
27 mins
£2.50
MASTER ALARMING ADRENALINE
(Physical sensations of Anxiety)
Male voice, with music.
27 mins
£2.50
MASTER ALARMING ADRENALINE
(Panic & Health Anxiety)
Male voice, with music.
33 mins 50s
£2.50
OVERCOMING OCD
(Obsessive Compulsive Disorder)
Male voice, with music.
38 mins
SUCCESSFUL SOCIAL SITUATIONS
(Overcoming Shyness & Social Anxiety)
Male voice, with music.
30 mins 30s
£2.50
SIMPLY SLEEP
Male voice, with music.
36 mins 30s
No wake up instructions at end. Use with Sleep - Self Help info
DEFUSING ANGER
Male voice, with music.
26 mins 30s
£2.50
BREAKING BAD HABITS
(e.g. smoking, alcohol, particular food)
Male voice, with music.
29 mins
(uses unpleasant negative imagery, in addition to positive imagery).
CALMING IBS
(Irritable Bowel Syndrome)
Male voice, with music.
28 mins
Buy all 22 of the female voice with music MP3s (see female voice mp3s on this page) for just £44 (over £55 when purchased separately)
Buy all 19 of the male voice with music MP3 files (see male voice mp3s on this page) for just £38 (£48 when purchased separately)
Buy ALL getselfhelp.co.uk MP3s for £130 (£180 when purchased separately) .
Includes both male and female voice with music mp3s on this page, male and female voice without music mp3s on this page, and background music and fun therapy songs on this page.
See the copyright restrictions below or purchase a Site Licence
More MP3s: without music and Music only & pdf scripts
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