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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

The Ashton Manual
Research information and protocol for the treatment of withdrawal
benzo.org.uk/manual/

Battle Against Tranquilisers
Support for withdrawal from benzodiazepines, tranquillisers and sleeping pills, and drugs with similar effects
www.bataid.org

Benzo Buddies
Online support for benzodiazepine withdrawal
benzobuddies.org

Benzo.org
Articles, information, expert medical documents, news stories and personal accounts on benzodiazepine withdrawal
benzo.org.uk

Bloom in Wellness
Free info or membership at nominal monthly fee for benzodiazepine and anti-depressant withdrawal
baylissa.com

British Psychological Society
Understanding psychosis and schizophrenia
https://www.bps.org.uk/what-psychology/understanding-psychosis-and-schizophrenia

Coming Off Psych Drugs: A Meeting of Minds
A film by Daniel Mackler
bit.ly/1UcVqNh

The Council for Evidence Based Psychiatry
Providing evidence of the potentially harmful effects of psychiatric drugs to the people and institutions in the UK that can make a difference
cepuk.org

Icarus Project and Freedom Centre
Harm reduction guide to coming off psychiatric drugs
willhall.net/files/ ComingOffPsychDrugs HarmReductGuide 2Edonline.pdf
Lehmann, P. (Ed), (2004). Coming off psychiatric drugs: Successful withdrawal from neuroleptics, antidepressants, lithium, carbamazepine and tranquilizers. Berlin: Peter Lehmann Publishing.

Mad in America
Learning about psychiatric withdrawal
madinamerica.com/2017/11/learning-psychiatric-drug-withdrawal/

Mind
Coming off of psychiatric drugs
mind.org.uk/media/4727659/coming-off-psychiatric-drugs-2016-pdf.pdf

NHS
Information on coming off of antidepressants
nhs.uk/conditions/antidepressants/dosage/

NICE Guidelines
British National Formulary – Guidance, advice and information for health, public health and social care professionals.
cks.nice.org.uk/benzodiazepine-and-z-drug-withdrawal
bnf.nice.org.uk/treatment-summary/antidepressant-drugs.html

Recovery Road
Antidepressant and benzodiazepine withdrawal support
http://www.recovery-road.org

Royal College of Psychiatrists
Information on antidepressants
https://www.rcpsych.ac.uk/mental-health/treatments-and-wellbeing/antidepressants

RxISK.org
This is owned and operated by Data Based Medicine Americas Ltd. (DBM), based in Toronto, Canada. It is run by a group of high-profile medical experts with international reputations in early drug-side-effect detection and risk mitigation, pharmacovigilance, and patient-centered care.
Guide on stopping antidepressants: https://rxisk.org/guide-stopping-antidepressants/
https://rxisk.org

Surviving Antidepressants
Online forum providing peer support for tapering and withdrawal syndrome
survivingantidepressants.org

The Withdrawal Project
Support for tapering off psychiatric medication
withdrawal.theinnercompass.org

Drug classes and their uses – summary table

Dr Joanna Moncrieff, Dr Tom Stockmann, May 2019

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