Stage 1 · Lesson 3 of 6
What this roadmap can and cannot do
This roadmap teaches skills that research supports for everyday stress, low mood and pressure: understanding your stress response, questioning unhelpful thoughts, sleeping better, staying active and asking for help. It is not therapy, and Sefism is not a medical service.
Nothing here can diagnose you, prescribe anything or replace a doctor, counsellor, psychologist or psychiatrist. If what you feel is strong, lasts more than a couple of weeks, or makes it hard to study, work, eat, sleep or see people, the right next step is a professional, and stage 6 shows you how to find one you can afford. Using self-help while you wait for an appointment is good.
Common trapusing self-help instead of an appointment when you already know you need one.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Start with· follow one of these
- GuideFreeNHS Every Mind Matters
NHS (England)
Plain, evidence-based self-help, plus a short quiz that builds your own Mind Plan
- GuideFreeMind: mental health information and support
Mind
Clear A to Z pages on what different feelings and conditions are, and where to get help
Keep handy
Also worth your time
- Befrienders WorldwideGo deeper
Emotional support centres around the world, and how to reach them
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).