Appendix A – Resources

Tapering strips

For general information about tapering strips and how then can be legally ordered from the UK see: http://www.taperingstrip.org

A petition to make such strips available in the UK
http://www.change.org/p/provide-tapering-strips-to-help-people-withdraw-from-antidepressant-and-antipsychotic-drugs

Dedicated services currently offering support in the UK

Bristol & District Tranquiliser Project
Support for withdrawal from tranquilisers and antidepressants
btpinfo.org.uk

The Bridge Project, Bradford: New Directions
‘Addiction to Medicines’ service (painkillers, benzodiazepines and Z-drugs)
https://thebridgeproject.org.uk

The Prescribed Medication Support Service
(PMSS) – North Wales
https://www.nhsdirect.wales.nhs.uk/localservices/ViewLocalService.aspx?id=2556&s=Health

Shared Decision Making

NHS (2012). Liberating the NHS: No decision about me, without me – Government Response. Available online: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/216980/Liberating-the-NHS-No-decision-about-me-without-me-Government-response.pdf

Coping tools for use during withdrawal – introductory links

The Withdrawal Project
Coping Mechanisms a-z, available online:
https://withdrawal.theinnercompass.org/page/coping-techniques-z

Mindfulness

Baer, R. A. (Ed)(2014). Mindfulness based treatment approaches.
https://www.sciencedirect.com/book/9780124160316/mindfulness-based-treatment-approaches#book-description

Anthony, Wen & Howard, Matthew & Garland, Eric & McGovern, Tricia & Lazar, Michael. (2017). Mindfulness treatment for substance misuse: A systematic review and meta-analysis. Journal of Substance Abuse Treatment, 75. 10.1016/j. jsat.2017.01.008.

Mind (2013). Mindfulness exercises and tips. Available online: https://www.mind.org.uk/information-support/drugs-and-treatments/mindfulness/mindfulness-exercises-tips/

NHS (2018). Guide to mindfulness. Available online: https://www.nhs.uk/conditions/stress-anxiety-depression/mindfulness/

Positive self-support and self-talk

Battles, M. (2019). Self talk determines your success. Available online:
https://www.lifehack.org/504756/self-talk-determines-your-success-15-tips

Sound Mind (2017). Positive self talk. Available online:
https://www.sound-mind.org/positive-self-talk.html

Scott, E. (2019). Reduce stress and improve your life with positive self talk. Available online:
https://www.verywellmind.com/how-to-use-positive-self-talk-for-stress-relief-3144816

Breathing exercises

Breathing techniques
https://withdrawal.theinnercompass.org/coping/breathing

Boyes, A. (2016). Breathing techniques for anxiety. Psychology Today. Available online:
https://www.psychologytoday.com/us/blog/in-practice/201607/breathing-techniques-anxiety

Human Givens Institute (2012). 7–11 breathing: How does deep breathing make you feel more relaxed? Available online:
https://www.hgi.org.uk/resources/delve-our-extensive-library/resources-and-techniques/7-11-breathing-how-does-deep

Emotional freedom technique (EFT) aka “tapping”

It’s suggested that this is ideally learned from an EFT practitioner, although there are some You Tube videos from its founder, Gary Craig, which describe its use e.g. EFT Intro
https://www.youtube.com/watch?v=5r4kVp1yf5E

Grounding

Get self help (2018). Grounding techniques for coping with flashbacks and distress. Available online: https://www.getselfhelp.co.uk/flashbacks.htm

Taibbi, R. (2019). Upset? 10 grounding techniques first-aid for when you feel stressed, angry, overwhelmed. Psychology Today. Available online:
https://www.psychologytoday.com/gb/blog/fixing-families/201905/upset-10-grounding-techniques

Meditation

Villines, Z. (2017). What is the best type of meditation? Medical News Today
Available online:
https://www.medicalnewstoday.com/articles/320392.php

Inner Compass, Guided Meditation Resources, Available online:
https://withdrawal.theinnercompass.org/coping/guided-meditation

Headspace.com, What is Meditation? Available online:
https://www.headspace.com/meditation-101/what-is-meditation

Self-compassion work

Good Therapy, Self-compassion, Available online:
https://www.goodtherapy.org/learn-about-therapy/issues/self-compassion

Neff, K. & Germer, C. (2018). The mindful self-compassion workbook. Guilford Press, New York.

Keeping a diary

Mind (2013). ‘Self-care for anxiety’ encourages keeping a diary. Available online:
https://www.mind.org.uk/information-support/types-of-mental-health-problems/anxiety-and-panic-attacks/self-care-for-anxiety/

Scott, E. (2019). A ‘how to’ guide on keeping a diary. Available online:
https://www.verywellmind.com/journaling-a-great-tool-for-coping-with-anxiety-3144672

Bipolar UK, Mood Diary (a template for tracking medications and feelings). Available online: https://www.bipolaruk.org/FAQs/mood-diary

Visualisation

Okhai, F. (2003). The power of deep relaxation and guided imagery. Human Givens Institute, Available online:
https://www.hgi.org.uk/resources/delve-our-extensive-library/case-histories/power-deep-relaxation-and-guided-imagery

De-catastrophising

Beck, A.T. (1985). Anxiety disorders & phobias. NY: Harper & Row

Blair, L. (2017). De-catastrophising. Available online: https://www.theguardian.com/lifeandstyle/2017/dec/29/stop-catastrophising-expert-guide-psychologist

Withdrawal Support Sites

Drug classes and their uses – summary table

Dr Joanna Moncrieff, Dr Tom Stockmann, May 2019