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Audio and Downloads


Mindfulness and Stress Control audio
If you are attending, or have attended, a Valleys Steps Course you may wish to practise some of the techniques between sessions. Please note these are introductory tracks designed to accompany the course and to teach the techniques in small steps. These tracks are not intended for more advanced mindfulness practice. For original audio tracks please refer to the toggle near the bottom of the list. *You must NEVER use any of these downloads whilst driving or operating machinery.
Audio guides

01. Touch Meditation New (4:54)

This introduces the technique of tuning into the sensation of touch in everyday situations

02. Sitting with Breath (9:00)

Teaches focus on breath without judgment

04 Sitting with Sound (10:48 New)

Practice at maintaining awareness of sound for its own sake.

05. Sitting with Body & Twinges (9:13 New)

A track for practising non-judgmental awareness and acceptance of mild discomfort.

06. Sitting with Thoughts (10:00 New)

A chance to practise a technique for releasing unwanted thoughts.

07. Lying Body Scan (29:52)

A longer meditation that can be done in bed and is helpful when unable to sleep.

08. Choiceless Awareness (4:50)

A very brief introduction to awareness and acceptance of whatever comes along...

09. Mountain Meditation

A very brief introduction to awareness and acceptance of whatever comes along...

Audio guides
Stress Control

01. Getting Started (1:49)

A brief introduction to the tracks and guidance for their use

02 Understanding Stress (3:11)

What stress is and how it can affect the body.

03. Deep Relaxation (19:30)

Longer muscle relaxation exercise for initial use.

04. Quick Relaxation (7:48)

Briefer relaxation for odd moments.

05. Belly Breathing (3:32)

Guidance through a belly breathing exercise

Mobile Support

Self Help Applications

Here you can browse our recommended self help applications that we feel may benefit you. These apps are not suitable for proper medical care/your local crisis team.

Catch it

(Free to use) Catch It is a joint project between the Universities of Liverpool and Manchester, to help users better understand their moods through use of an ongoing diary. The app was designed to illustrate some of the key principles of psychological approaches to mental health and well-being, and specifically Cognitive Behavioural Therapy (CBT).

Calm Harm

Calm Harm provides tasks that help you resist or manage the urge to self-harm. You can add your own tasks too and it’s completely private and password protected.

What does it do? The four categories of tasks target the main reasons for why people self-harm. Distract helps to combat the urge by learning self-control; Comfort helps to care rather than harm; Express gets those feelings out in a different way and Release provides safe alternatives to self-injury.

Diary Mood Tracker

(Free to install but includes in-app purchases) Daylio enables you to keep a private diary without having to type a single line. Pick your mood and add activities you have been doing during the day. You can also add notes and keep an old school diary. Daylio is collecting recorded moods and activities in the statistics and calendar. This format will help you to understand your habits better. Keep track of your activities and create patterns to become more productive.


(Free to use) Take a selfie or photo, choose the right emoji for your mood and send it to a friend or keep it to yourself. Emoodji tracks your mood so you can see how you’re doing, and is packed with tips on dealing with different aspects of student life: homesickness, exam stress, money worries etc. Uni life can have its ups and downs, but Emoodji is there throughout. A fun way of looking after yourself, sharing with friends and supporting each other.

Fear Tools – Anxiety Kit

(Free to use) FearTools is an evidence-based app designed to help you combat anxiety, aiding you on your road to recovery. This application is especially useful for Generalized Anxiety Disorder, Phobias, and Social Anxiety Disorder.

Five Ways to Wellbeing

(Free to use)

This app offers a practical way to help you feel good and function well in the world. Reflect on your wellbeing, set activities to help you improve your wellbeing and track your progress – all from the comfort of your phone; whenever it suits you! Based on substantial research, use the Five Ways to  Connect, Take Notice, Be Active, Keep Learning and Give your way to improved wellbeing


(Free to use) Happier helps you stay more present and positive throughout the day. Its Apple Watch app is like your personal mindfulness coach — use it to lift your mood, take a quick meditation pause, or capture and savour the small happy moments that you find in your day.  

Mental Health Recovery Guide

(Free to use) There are 17 essential things you need to know to fast track your recovery from mental illness. The Mental Health Recovery Guide (MHRG) will tell you what they are. If you suffer from depression, schizophrenia or bipolar disorder, and if you are a mental health outpatient, or a newly discharged psychiatric in-patient at the UK’s NHS or elsewhere in the world, MHRG will help you to get well and stay well.


(Free to use) Struggling with anxiety? Tired of missing out? There are things you can do to stop anxiety and fear from controlling your life. MindShift is an app designed to help teens and young adults cope with anxiety. It can help you change how you think about anxiety. Rather than trying to avoid anxiety, you can make an important shift and face it. MindShift will help you learn how to relax, develop more helpful ways of thinking, and identify active steps that will help you take charge of your anxiety.

Mood Tools - Depression Aid

(Free to use) If you are feeling sad, anxious, or depressed, lift your mood with MoodTools. MoodTools is designed to help you combat depression and alleviate your negative moods, aiding you on your road to recovery.

RCPsych Mental Health App

(Free to use)

This is an application developed for the Royal College of Psychiatrists by Dr. Melvyn Zhang. The aim of this application is to: 1. Provide general public information about key mental health disorders 2. Provide links to relevant videos and podcasts 3. Provide links to the Royal College Website to which members of the public could find further information about mental health disorders.

Stay Alive

(Free to use)

This app is a pocket suicide prevention resource, packed full of useful information to help you stay safe. You can use it if you are having thoughts of suicide or if you are concerned about someone else who may be considering suicide.


(Free to use) Got a problem, need local help? StepFinder pin-points your nearest local support service and shows you how to get there using your phone. It shows you tips and recommendations from other young people so you know what to expect when you use a service for the first time. StepFinder is a totally free and confidential. So take control, and navigate to the right support.


(Free to use)

Silvercloud provides a wide range of supportive and interactive programmes, tools and tactics for mental and behavioural health issues. These programmes address wellbeing, life balance, time management, communication skills, goal setting, communication and relationship management, anger management, stress management, relaxation and sleep management, among many others.

SAM: Self-help for Anxiety Management

(Free to use) SAM is an app to help you understand and manage anxiety. The app has been developed in collaboration with a research team from UWE, Bristol. SAM will help you to understand what causes your anxiety, monitor your anxious thoughts and behaviour over time and manage your anxiety through self-help exercises and private reflection. The “Social cloud” feature will enable you to share your experiences with the SAM community while protecting your identity.


(Free to use) Wellmind is your free NHS mental health and wellbeing app designed to help you with stress, anxiety and depression. The app includes advice, tips and tools to improve your mental health and boost your wellbeing.

What's Up?

(Free to install but includes in-app purchases) What’s Up? is a fantastic free app utilising some of the best CBT (Cognitive Behavioural Therapy) and ACT (Acceptance Commitment Therapy) methods to help you cope with Depression, Anxiety, Anger, Stress and more! With a beautiful, modern design, simple heading and easy-to-follow methods, you can get to what helps you the most in seconds!

Wrap – Wellness Recovery Plan

(Cost – £3.03) WRAP® is universal – it is for anyone, any time, and for any of life’s challenges.  WRAP® involves listing your personal resources (Wellness Tools), and then using these resources to develop Action Plans to use in specific situations which are determined by you. The Wellness Recovery Action Plan® (WRAP) is an evidence-based system that is used world-wide by people who are dealing with mental health and other kinds of health challenges, and by people who want to attain the highest possible level of wellness. It was developed by a group of people who have a lived experience of mental health difficulties; people who were searching for ways to resolve issues that had been troubling them for a long time.



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