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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

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FIRST AID FOR PANIC

Female voice, no music
3 mins 40 secs

FREE

Listen Online or Add to Cart

Download and use it when you most need it!

MINDFUL BREATHING

Female voice, with music
 22 mins.

£2.50 Add to Cart

 

SPECIAL PLACE
'Safe Place' relaxing imagery

Female voice, with music. 
22 mins

£2.50 Add to Cart

PROGRESSIVE MUSCLE RELAXATION

Female voice, with music.
16 mins

£2.50  Add to Cart

HEALING COLOURED LIGHT

visualisation 
Female voice, with music.
13 mins 40

£2.50 Add to Cart

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  Add to Cart  

MOUNTAIN MEDITATION

Female voice, with music.
12 mins 20s

£2.50  Add to Cart  

POSSIBILITIES:

POSITIVE IMAGERY FOR DEPRESSION

Female voice, with music.
29 mins 15s

£2.50  Add to Cart

 

BEHAVIOURAL ACTIVATION FOR DEPRESSION 

Female voice, with music.
26 mins

£2.50  Add to Cart

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 Add to Cart

CONFIDENT & COMPETENT

(for low self-esteem and self-critical thoughts) 

Female voice, with music.
36 mins 30s

£2.50  Add to Cart

TOMORROW:  Changing our tomorrows, today

(with Wise Mind)

Female voice, with music.
17 mins 15s

£2.50 Add to Cart

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  Add to Cart 

MASTER ALARMING ADRENALINE

(Physical sensations of Anxiety)Female voice, with music.
19 mins 40s

£2.50  Add to Cart

MASTER ALARMING ADRENALINE
(Panic & Health Anxiety version)

Female voice, with music.
26 mins

£2.50  Add to Cart

THE WORRY TREE
(for dealing with worry)

Female voice, with music.
 28 mins 50

£2.50  Add to Cart

TOLERATING UNCERTAINTY
(for Generalised Anxiety Disorder)

Female voice, with music. 
22 mins

£2.50  Add to Cart

OVERCOMING OCD
(Obsessive Compulsive Disorder)

Female voice, with music.   
28 mins

£2.50  Add to Cart  

SUCCESSFUL SOCIAL SITUATIONS
(Overcoming Shyness & Social Anxiety)

Female voice, with music.
25 mins

£2.50 Add to Cart

SIMPLY SLEEP
Female voice, with music. 

36 mins 30s

£3  Add to Cart

No wake up instructions at end.  Use with Sleep - Self Help info

DEFUSING ANGER

Female voice, with music.
21 mins 15s

£2.50  Add to Cart

BREAKING BAD HABITS
(e.g. smoking, alcohol, particular food) mp3

Female voice, with music. 
19 mins 40s

£2.50  Add to Cart

(uses unpleasant negative imagery, in addition to positive imagery)

CALMING IBS
(Irritable Bowel Syndrome)

Female voice, with music. 
 24 mins

£2.50  Add to Cart

FIRST AID FOR PANIC

Male voice, no music
4 mins

FREE

Listen Online or Add to Cart 

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  Add to Cart

SPECIAL PLACE

'Safe Place' relaxing imagery
Male voice, with music.

12 mins 59

£2.50  Add to Cart

PROGRESSIVE MUSCLE RELAXATION 

Male voice, with music.
15 mins.

£2.50  Add to Cart

HEALING COLOUR

Male voice, with music.
15 mins

£2.50  Add to Cart

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

£2.50  Add to Cart  

MOUNTAIN MEDITATION 

Male voice, with music.
16 mins.

£2.50  Add to Cart 

POSSIBILITIES: 
POSITIVE IMAGERY FOR DEPRESSION

Male voice, with music.
30 mins

£2.50  Add to Cart

POSITIVE PRESENTATIONS (Anxiety about Public Speaking)

Male voice, with music. 
25 mins

£2.50  Add to Cart 

CONFIDENT & COMPETENT
(for low self-esteem and self-critical thoughts)

Male voice, with music.
39 mins

£2.50  Add to Cart

TOMORROW:  Changing our tomorrows, today
(with Wise Mind)

Male voice, with music.
19 mins

£2.50  Add to Cart

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  Add to Cart

MASTER ALARMING ADRENALINE 
(Physical sensations of Anxiety)
Male voice, with music.
27 mins

£2.50  Add to Cart

MASTER ALARMING ADRENALINE
(Panic & Health Anxiety)

Male voice, with music.
33 mins 50s

£2.50  Add to Cart

 

OVERCOMING OCD
(Obsessive Compulsive Disorder)

Male voice, with music.
38 mins

£2.50  Add to Cart

SUCCESSFUL SOCIAL SITUATIONS
(Overcoming Shyness & Social Anxiety)

Male voice, with music.
30 mins 30s

£2.50  Add to Cart

SIMPLY SLEEP

Male voice, with music. 
36 mins 30s

£3     Add to Cart

No wake up instructions at end.  Use with Sleep - Self Help info

DEFUSING ANGER

Male voice, with music.
26 mins 30s

£2.50  Add to Cart 

BREAKING BAD HABITS
(e.g. smoking, alcohol, particular food)

Male voice, with music. 
29 mins

£2.50  Add to Cart

(uses unpleasant negative imagery, in addition to positive imagery).

CALMING IBS
(Irritable Bowel Syndrome)

Male voice, with music. 
28 mins

£2.50  Add to Cart

 


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)

Add to Cart

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