SELF HELP MP3s:
Guided Self Help MP3 downloads
Male or female - voice only, no music
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Getselfhelp.co.uk mp3 audio recordings with spoken voice only - without background music. 

Use the 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 with music and Music only

Troubleshooting tips & download instructions here

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The same female & male voices are used in all voice mp3 - download the First Aid for Panic to sample


 

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 mp3
Female voice, no music. 5 mins 30s

1  Add to Cart

 


 

 

SPECIAL PLACE mp3
'Safe Place' relaxing imagery

Female voice, no music. 

12 mins

1.50  Add to Cart


 

PROGRESSIVE MUSCLE RELAXATION  mp3
Female voice, no music.

12 mins 30s
1.50  Add to Cart  

 


 

HEALING COLOURED LIGHT visualisation mp3
Female voice, no music.  10 mins
1.50 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 mp3
Female voice, no music.

18 mins 50
1.50 Add to Cart

 


 

MOUNTAIN MEDITATION  mp3
Female voice, no music.

11 mins 15s

1.50 Add to Cart  


 

POSSIBILITIES  mp3

POSITIVE IMAGERY FOR DEPRESSION
Female voice, no music.

28 mins
1.50  Add to Cart


 

BEHAVIOURAL ACTIVATION FOR DEPRESSION mp3

Female voice, with music.

 26 mins
1.50  Add to Cart

 


 

THE MIND BULLY mp3

(for dealing with intrusive / distressing thoughts)

Female voice, with music.

 25 mins 30
2.50  Add to Cart


 

CONFIDENT & COMPETENT  mp3 (for low self-esteem and self-critical thoughts) 

Female voice, no music.

32 mins 30s
1.50  Add to Cart

 


 

TOMORROW:  Changing our tomorrows, today

(with Wise Mind) mp3

Female voice, no music.

16 mins 25s
1.50  Add to Cart

Helping us to identify unhelpful habits and to make positive behavioural changes


 

ACHIEVING FUTURE SUCCESS mp3 (Anxiety about Future Situations)

Female voice, no music. 

20 mins
1.50  Add to Cart

 


 

MASTER ALARMING ADRENALINE mp3

(Physical sensations of Anxiety)
Female voice, no music.

19 mins
1.50 Add to Cart


 

MASTER ALARMING ADRENALINE mp3 

(Panic & Health Anxiety version)

Female voice, no music.

24 mins 50
1.50 Add to Cart

 


 

THE WORRY TREE mp3

(for dealing with worry)

Female voice, with music.

 28 mins 50
2.50  Add to Cart

 


 

TOLERATING UNCERTAINTY mp3

(for Generalised Anxiety Disorder)

Female voice, with music.

 22 mins
2.50  Add to Cart


OVERCOMING OCD

(Obsessive Compulsive Disorder)

Female voice, no music 

 27 mins

1.50  Add to Cart  

 


 

SUCCESSFUL SOCIAL SITUATIONS mp3

(Overcoming Shyness & Social Anxiety)

Female voice, no music.

24 mins
1.50  Add to Cart


 

SIMPLY SLEEP mp3

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 mp3

Female voice, no music.

20 mins
1.50  Add to Cart

 


 

BREAKING BAD HABITS 

(e.g. smoking, alcohol, particular food) mp3

Female voice, no music. 

18 mins 50s

1.50  Add to Cart

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


CALMING IBS

(Irritable Bowel Syndrome)

Female voice, no music. 

 23 mins

1.50   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 mp3
Male voice, no music.

5 mins.
Add to Cart

 


 

 

SPECIAL PLACE mp3
'Safe Place' relaxing imagery

Male voice, no music.

11 mins 30
1.50 
Add to Cart


 

PROGRESSIVE MUSCLE RELAXATION  mp3
Male voice, no music.

15 mins.
1.50  Add to Cart

 


HEALING COLOURED LIGHT visualisation mp3
Male voice, no music. 

11 mins 30
1.50  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 mp3
Male voice, no music.

23 mins

1.50  Add to Cart

 


 

MOUNTAIN MEDITATION  mp3
Male voice, no music.

15 mins.
1.50  Add to Cart

 


POSSIBILITIES  mp3

POSITIVE IMAGERY FOR DEPRESSION
Male voice, no music.

29 mins
1.50  Add to Cart

 


 

 

 

 

 

 

 

 

 

 


CONFIDENT & COMPETENT  mp3 (for low self-esteem and self-critical thoughts)

Male voice, no music.

38 mins
1.50  Add to Cart

 


 

TOMORROW:  Changing our tomorrows, today

(with Wise Mind) mp3

Male voice, no music.

18 mins
1.50  Add to Cart

Helping us to identify unhelpful habits and to make positive behavioural changes


ACHIEVING FUTURE SUCCESS mp3 (Anxiety about Future Situations)

Male voice, no music. 

26 mins
£1.50  Add to Cart

 


 

MASTER ALARMING ADRENALINE mp3

(Physical sensations of Anxiety)
Male voice, no music.

26 mins
1.50  Add to Cart

 


MASTER ALARMING ADRENALINE mp3

(Panic & Health Anxiety)

Male voice, no music.

32 mins
1.50  Add to Cart

 


 

 

 

 

 

 

 

 

 

 

 


OVERCOMING OCD

(Obsessive Compulsive Disorder)

Male voice, no music. 

 38 mins

1.50  Add to Cart

 


 

SUCCESSFUL SOCIAL SITUATIONS mp3

(Overcoming Shyness & Social Anxiety)

Male voice, no music.

29 mins
1.50  Add to Cart

 


 

SIMPLY SLEEP mp3

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 mp3

Male voice, no music.

24 mins
£1.50   Add to Cart

 


BREAKING BAD HABITS

(e.g. smoking, alcohol, particular food) mp3

Male voice, no music. 

28 mins 15

£1.50  Add to Cart

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


 

CALMING IBS

(Irritable Bowel Syndrome)

Male voice, no music. 

26 mins 22

£1.50 Add to Cart 

 


 

POSITIVE PRESENTATIONS (Anxiety about Public Speaking) mp3

Male voice, no music. 

24 mins 15
1.50  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