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Dr Elaine Ryan
Dr Elaine Ryan
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Dr Elaine Ryan
  • Help with
    • Anxiety
      • Anxiety Symptoms
      • Overcoming Anxiety
      • CBT for Anxiety in Ireland – What Works & How to Get Help
    • Panic
      • Panic Attacks
      • CBT for Panic Attacks
      • How to stop panic attacks
    • Anger
      • Anger
      • CBT for Anger
      • DBT for Anger
    • Health Anxiety
      • Health Anxiety
      • CBT for Health Anxiety
    • Generalised anxiety disorder
    • OCD
    • Phobias
    • ROCD
    • Social Anxiety
    • All Mental Health Conditions
  • Therapy
    • CBT
    • Anxiety Counselling
    • Couples Counselling
    • Counselling
    • Exposure and Response Prevention ERP
    • Self Help
    • Online Therapy
    • EMDR Therapy
    • Dialectical Behavioural Therapy
    • All therapy services
  • Courses
    • Anxiety Management Program
    • Anger Management Program
    • OCD Recovery Program
    • Health Anxiety Program
    • Panic Attacks Recovery Course
    • ROCD Recovery Program
  • About
  • Articles
  • Contact
  • Retrain Your Brain®
  • Log in

Self-Help Resources and Guides

Explore expert self-help resources to improve your mental health with structured, evidence-based strategies. Dr. Elaine Ryan, a psychologist with over 20 years of experience, breaks down proven techniques from therapy into practical tools you can use independently. Learn how to manage anxiety, panic, OCD, anger, and more through self-guided approaches rooted in science.

Start with our Self-Help Guide, explore CBT techniques or check out structured self-help courses for additional support

Woman writing Structuring Your First Week of ERP

Structuring Your First Week of Exposure & Response Prevention: A Professional Template for Quick Wins

February 13, 2025February 13, 2025 by Dr Elaine Ryan

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Categories Self-Help Resources and Guides
image shows notebook with words Self-Help for OCD and dr Elaine Ryan logo

Self-Help for OCD: Advanced Techniques to Try at Home

February 7, 2025 by Dr Elaine Ryan

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Categories Self-Help Resources and Guides
Step-by-Step Guide to Overcoming Panic Attacks on Your Own

Step-by-Step Guide to Overcoming Panic Attacks on Your Own

February 1, 2025 by Dr Elaine Ryan

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Categories Self-Help Resources and Guides
outside of Dr Ryans therapy with words Managing Anger at Home: Self-Help without Therapy

Managing Anger at Home: Self-Help without Therapy

February 1, 2025 by Dr Elaine Ryan

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Categories Self-Help Resources and Guides

Start with Self-Help

Learn more about how my self-help courses can help you

Dr Elaine Ryan | Member of the British Psychological Society (BPS), Division of Neuropsychology | EuroPsy Registered | Member of The UK Society For Behavioural Medicine

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If you are in crisis or danger, do not use this site; please see these resources that can give you immediate help.

While this website is written by Dr. Elaine Ryan, the information provided, including online mental health courses, is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Online therapy and courses may not be suitable for everyone. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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