Free resources
One small step is enough for today.
Three short pages you can read here, without buying anything or signing up. These are everyday planning prompts, not treatment or a safety assessment.
When you do not know what to say
You do not need a perfect explanation before asking someone to listen. Choose a person or service you feel comfortable contacting. You can keep the first message short.
“Things feel difficult at the moment. Could we talk? I do not need you to solve everything. It would help to have someone listen.”
You can change these words to fit your situation. If the person is unavailable, consider another trusted person or an appropriate support service. A delayed reply does not tell you what you are worth.
If you need urgent help or feel unsafe, use the support page instead of waiting for a reply. This shop's inbox is for book and order enquiries.
Prepare for one useful conversation
You can use these prompts before speaking to a healthcare professional, debt adviser or another support service. Write only what you want to share. Keep your notes somewhere private.
- What is the main thing I want help with?
- What has been hardest in everyday life?
- What question would I most like answered?
- What information or documents did the service ask me to bring?
- What would help me understand the next step?
At the end, ask what happens next and who to contact if you are unsure. You may want to note the date, the agreed action and any follow-up. You do not need to send these notes to us.
For starting points, see professional and practical support.
Read at your own pace
A guide does not need to be read from the first page to the last. Start with the contents and choose a section that feels relevant. Reading less is allowed.
- Check the contents and content note before starting.
- Choose a short section, then pause if you want to.
- Skip an exercise that does not feel useful or appropriate.
- Write down one question to discuss with someone qualified to help.
Self-help reading cannot tell you which treatment or personal decision is right for you. If a topic feels overwhelming, stop and use an appropriate support route. Buying a book is always optional.
Written for How to Deal with Pain. Last reviewed: 25 October 2026. These original prompts are general information, not professional advice.