The best self-help method for you depends on what you want help with, how you like to work and whether you prefer to practise on your own or with a practitioner. This picker matches 48 common concerns to the 76 methods on Self Help Supermarket, so you can find a few to explore first.
Last updated: 4 November 2026
Reading time: about 12 minutes
How we wrote this article: this article was written by Saj Ali. It matches each concern to the self-help methods covered on Self Help Supermarket, and every research claim links to its source.
How to use this picker
- Step 1. Open the group that fits what you want help with and pick your concern.
- Step 2. Check which style of method suits you best.
- Step 3. Decide whether to start on your own or with a practitioner.
- Step 4. Try one method for two to four weeks and notice what changes.
- Good to know. Many people combine two methods, such as a body-based practice with a thinking-based one.
Contents
- Step 1: What Would You Like Help With?
- Step 2: How Do You Like to Work?
- Step 3: On Your Own or With a Practitioner?
- Research Highlights for Popular Methods
- Tips for Choosing and Sticking With a Method
- Frequently Asked Questions
- Key Takeaways
- Explore More on Self Help Supermarket
- Sources
Step 1: What Would You Like Help With?
Tap a group to open it. Each concern lists methods to explore, starting with those most closely matched.
Anxiety and stress
- Anxiety: 3 Minute Therapy, CBT, EFT Tapping, FIT (Focused Intention Technique), Instant Self-Hypnosis, Access Bars
- Stress: Access Bars, Breathwork, Chakra Healing, Crystal Healing, Energy Healing, Meditation
- Overthinking and racing thoughts: Law of Detachment, The Work (Byron Katie), 3 Minute Therapy, Tufti the Priestess, Meditation, Access Bars
- Burnout: Spiritual Healing, Relaxation, Vedic Meditation
Fears and phobias
- Phobias: NLP, Past Life Regression, Thought Field Therapy, CBT, Havening, Hypnosis
- Fear of death: Astral Exploration, My Big TOE
Trauma and difficult emotions
- Trauma and PTSD: Havening, Somatic Experiencing, Timeline Therapy, EFT Tapping, NLP, Thought Field Therapy
- Grief: Spiritual Healing, Big Mind Process, Ho’oponopono, Thought Field Therapy
- Anger: The Work (Byron Katie), Ho’oponopono, Non-Violent Communication, Sedona Method, Thought Field Therapy, EFT Tapping
- Shame and guilt: Ho’oponopono, Shadow Work, Thought Field Therapy
- Emotional regulation: Inner Child Healing, Emotional Inquiry, Map of Consciousness, Chakra Healing, Presence Process, Somatic Experiencing
- Feeling emotionally stuck: Emotional Inquiry, Presence Process, Sedona Method, The Emotion Code, Spinal Energetics, Theta Healing
Low mood
- Low mood and depression: CBT, Abraham Hicks, Access Bars, Mindfulness, Sound Healing, Law of Attraction
Self-worth and beliefs
- Low self-worth: Psycho-Cybernetics, Belief Coding, Lefkoe Process, Crystal Healing, Shadow Work, The Hoffman Process
- Limiting beliefs: Belief Coding, Law of Attraction, Lefkoe Process, NHR (Neuro-Hypnotic Repatterning), Theta Healing, FIT (Focused Intention Technique)
- Harsh inner critic: The Hoffman Process, Inner Child Healing, Shadow Work, Access Bars
- Self-sabotage: Shadow Work, Theta Healing, Belief Coding
- Confidence: Creative Visualisation, NHR (Neuro-Hypnotic Repatterning), Psycho-Cybernetics, Visualisation, Instant Self-Hypnosis, Mesmerism
- Perfectionism: The Hoffman Process, Cybernetic Transposition
- People-pleasing and boundaries: Non-Violent Communication, Inner Child Healing
Patterns and the past
- Repeating patterns: Big Mind Process, Shadow Work, The Hoffman Process, Inner Child Healing, The Emotion Code, NHR (Neuro-Hypnotic Repatterning)
- Childhood wounds: Presence Process, Inner Child Healing, Shadow Work, The Hoffman Process
- Inner conflict: Big Mind Process, Satori Method, NLP
Relationships
- Relationship conflict: Ho’oponopono, Non-Violent Communication, Big Mind Process, Inner Child Healing, Reality Transurfing, The Work (Byron Katie)
- Communication: Non-Violent Communication, NLP, Chakra Healing
- Jealousy: Lefkoe Process, Relaxation, Ho’oponopono, Sedona Method, The Work (Byron Katie), CBT
- Heartbreak and breakups: Havening, Relaxation, Somatic Experiencing, Ho’oponopono, Sedona Method, The Work (Byron Katie)
- Trust and betrayal: Havening, Relaxation, Ho’oponopono, The Work (Byron Katie), CBT, Mindfulness
- Controlling or abusive partner: Somatic Experiencing, Havening, CBT, EFT Tapping
- Codependency: Belief Coding, NHR (Neuro-Hypnotic Repatterning), Presence Process, Lefkoe Process, Sedona Method, Somatic Experiencing
Goals, money and motivation
- Goals and motivation: Abraham Hicks, Creative Visualisation, Cybernetic Transposition, Mind Movies, The Secret, Tufti the Priestess
- Procrastination: Cybernetic Transposition, Flow State, Lefkoe Process, Speed Reading
- Decision-making: Angel Numbers, Human Design, Tufti the Priestess, My Big TOE, Reality Transurfing
- Money and prosperity: Abraham Hicks, Cybernetic Transposition, Mind Movies, The Secret, Belief Coding, Creative Visualisation
Body, sleep and energy
- Sleep: Binaural Beats, Crystal Healing, Human Upgrade System, Breathwork, Relaxation, Instant Self-Hypnosis
- Pain: Adamantine Health, Energy Healing, Mesmerism, Lightning Process, Reiki, Spinal Energetics
- Low energy and fatigue: Adamantine Health, Human Upgrade System, Lightning Process, Orgone Energy, Kundalini Activation, Qi Gong
- Cravings and weight: Hypnosis, NLP, EFT Tapping, Thought Field Therapy
- Smoking and addictive habits: Hypnosis, NLP
- Breathing and fitness: Qi Gong, Wim Hof Method, Breathwork, Yoga
Focus, creativity and learning
- Focus: Binaural Beats, Flow State, Gamma Mindset, PhotoReading, Speed Reading, The Silva Method
- Creativity: Raikov Effect, Flow State, Gamma Mindset, Astral Exploration, Creative Visualisation, The Silva Method
- Learning and memory: PhotoReading, Speed Reading, Raikov Effect, Gamma Mindset, Cybernetic Transposition
Meaning and spirituality
- Purpose and meaning: My Big TOE, Quantum Healing Hypnosis (QHHT), Law of One, Angel Numbers, Human Design, Map of Consciousness
- Feeling lost or stuck: Reality Transurfing, Quantum Healing Hypnosis (QHHT), Shadow Work, Spiritual Healing
- Self-awareness: Angel Numbers, Human Design, Map of Consciousness, Satori Method, Astral Exploration, Emotional Inquiry
- Spiritual growth: Kundalini Activation, Law of One, Quantum Healing Hypnosis (QHHT), Remote Viewing, Satori Method, Crystal Healing
- Intuition: Remote Viewing, Law of One, The Silva Method
Step 2: How Do You Like to Work?
Methods fall into a few broad styles. Pick the description that sounds most like you.
| Style | Choose it if | Methods to explore |
|---|---|---|
| Body | You like to move, breathe or work through physical sensations. | Yoga, Relaxation, Somatic Experiencing, Qi Gong, Human Upgrade System |
| Consciousness | You enjoy big ideas about awareness and the nature of reality. | My Big TOE, Map of Consciousness, Big Mind Process, Astral Exploration, Remote Viewing |
| Energy | You are drawn to touch, energy and hands-on healing. | Access Bars, Sound Healing, Crystal Healing, Chakra Healing, Theta Healing |
| Hypnosis | You like being guided into a relaxed, focused state. | Past Life Regression, Hypnosis, NHR (Neuro-Hypnotic Repatterning), Quantum Healing Hypnosis (QHHT), Raikov Effect |
| Learning | You want to read faster, remember more or learn new skills. | PhotoReading, Speed Reading |
| Manifesting | You want to use imagination, intention and belief to reach goals. | The Secret, Reality Transurfing, Law of Attraction, Cybernetic Transposition, Creative Visualisation |
| Mind training | You like structured mental practices you can repeat daily. | The Silva Method, Meditation, Vedic Meditation, Mindfulness, Visualisation |
| Psychology | You prefer talking, writing and working with thoughts and feelings. | Shadow Work, NLP, Inner Child Healing, The Hoffman Process, CBT |
| Relationships | You want to improve how you connect and communicate with others. | Non-Violent Communication |
| Spiritual | You are looking for meaning, intuition or spiritual growth. | Angel Numbers, Spiritual Healing, Ho’oponopono, Human Design, Law of One |
| Tapping | You want a quick, hands-on technique for strong feelings. | EFT Tapping, Thought Field Therapy |
Step 3: On Your Own or With a Practitioner?
| If you prefer… | Good places to start |
|---|---|
| Free practice on your own, a few minutes a day | Breathwork, Mindfulness, Meditation, EFT Tapping, Vagus Nerve Reset |
| Learning from a book or course | The Work of Byron Katie, Sedona Method, Psycho-Cybernetics, Neville Goddard Techniques |
| Working one to one with a trained practitioner | CBT, Hypnosis, Somatic Experiencing, Internal Family Systems, RTT |
| A group, class or retreat | Yoga, Qi Gong, Wim Hof Method, Hoffman Process |
Research Highlights for Popular Methods
If research matters to you, these popular methods have published studies or guidance you can read for yourself.
| Method | Research highlight |
|---|---|
| CBT | A large review of meta-analyses found strong support for CBT across anxiety disorders, stress and many other concerns (Hofmann et al., 2012). |
| Mindfulness and meditation | The US National Center for Complementary and Integrative Health (NCCIH) reports that meditation may help with anxiety, depression, blood pressure and sleep (NCCIH, National Institutes of Health, 2022). |
| Yoga | NCCIH notes yoga may help with low-back and neck pain and with stress (NCCIH). |
| Hypnosis | NCCIH summarises research on hypnosis for pain, anxiety and irritable bowel syndrome (NCCIH), and the American College of Gastroenterology recommends gut-directed psychotherapies, including hypnotherapy, for IBS (Lacy et al., 2021). |
| Relaxation | NCCIH describes relaxation techniques as ways to bring on the body’s natural relaxation response (NCCIH). |
| Breathwork | Five minutes a day of cyclic sighing improved mood in a Stanford study (Balban et al., 2023). |
| EFT Tapping | A meta-analysis found EFT reduced anxiety scores (Clond, 2016), and another found it reduced PTSD symptoms (Nelms and Castel, 2016). |
| Somatic Experiencing | A randomised trial found Somatic Experiencing reduced PTSD symptoms (Brom et al., 2017). |
| Internal Family Systems | A randomised trial in rheumatoid arthritis found improvements in pain and depression (Shadick et al., 2013). |
Many other methods on the site are learned mainly through books, courses and teachers. Each method guide explains what research there is.
Tips for Choosing and Sticking With a Method
- Start with one. Give it two to four weeks before deciding.
- Rate before and after. Score how you feel from 0 to 10 at the start and end of each session.
- Combine styles. A body-based practice such as breathwork pairs well with a thinking-based one such as journaling or CBT.
- Match your life. Pick something you can fit into your day, even for five minutes.
- Ask for help. For long-standing or heavy concerns, a qualified therapist can guide you.
- Talk to your doctor if a concern affects your health or daily life.
Frequently Asked Questions
Which self-help method should I try first?
Start with what you want help with. Breathwork, mindfulness and EFT tapping are free, quick to learn and suit many concerns, which makes them popular first choices.
Which self-help methods have the most research?
CBT, mindfulness, meditation, yoga, hypnosis and relaxation have the largest bodies of published research, with growing studies on breathwork, EFT, Somatic Experiencing and IFS.
Can I combine self-help methods?
Yes. Many people pair a body-based method, such as breathwork or yoga, with a thinking-based one, such as CBT or journaling.
How long should I try a method before switching?
About two to four weeks of regular practice is a fair trial for most methods.
Do I need a practitioner?
Not for many methods. Breathwork, meditation, tapping and journaling can be learned on your own. Methods such as CBT, IFS, RTT and Somatic Experiencing are usually done with a trained practitioner.
Where can I see every method?
The Self Help Supermarket techniques page lists all 76 methods with a filter by concern.
Key Takeaways
- Choose a method by your concern, your preferred style and whether you want to work alone or with a practitioner.
- Free, quick-to-learn methods such as breathwork, mindfulness and tapping are popular first steps.
- CBT, mindfulness, yoga, hypnosis and relaxation have the most published research.
- Give one method two to four weeks and rate how you feel before and after.
- Combining a body-based and a thinking-based method works well for many people.
Explore More on Self Help Supermarket
Use these pages alongside this one:
- Nervous System Regulation – how stress and calm work in the body
- Vagus Nerve Reset – seven gentle exercises for calm
- Internal Family Systems – a complete guide to parts work
- Neville Goddard Techniques – SATS, Revision and Living in the End
- The GROW Model – coach yourself through any decision
- Browse all self-help techniques – compare every method on Self Help Supermarket.
Sources
- Hofmann SG, Asnaani A, Vonk IJJ, Sawyer AT, Fang A. (2012). The efficacy of cognitive behavioral therapy: a review of meta-analyses. Cognitive Therapy and Research. https://doi.org/10.1007/s10608-012-9476-1
- National Center for Complementary and Integrative Health (NCCIH), National Institutes of Health. (2022). Meditation and Mindfulness: Effectiveness and Safety. https://www.nccih.nih.gov/health/meditation-and-mindfulness-effectiveness-and-safety
- National Center for Complementary and Integrative Health (NIH). Yoga: effectiveness and safety. https://www.nccih.nih.gov/health/yoga-effectiveness-and-safety
- National Center for Complementary and Integrative Health (NIH). Hypnosis. https://www.nccih.nih.gov/health/hypnosis
- Lacy BE, Pimentel M, Brenner DM, et al. (2021). ACG clinical guideline: management of irritable bowel syndrome. American Journal of Gastroenterology, 116(1):17-44. https://doi.org/10.14309/ajg.0000000000001036
- National Center for Complementary and Integrative Health (NIH). Relaxation techniques: what you need to know. https://www.nccih.nih.gov/health/relaxation-techniques-what-you-need-to-know
- Balban MY, Neri E, Kogon MM, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine, 4(1):100895. https://doi.org/10.1016/j.xcrm.2022.100895
- Clond M. (2016). Emotional Freedom Techniques for anxiety: a systematic review with meta-analysis. Journal of Nervous and Mental Disease. https://pubmed.ncbi.nlm.nih.gov/26894319/
- Nelms JA, Castel L. (2016). A systematic review and meta-analysis of randomized and nonrandomized trials of clinical Emotional Freedom Techniques (EFT) for the treatment of depression. Explore. https://doi.org/10.1016/j.explore.2016.08.001
- Brom D, Stokar Y, Lawi C, et al. (2017). Somatic Experiencing for posttraumatic stress disorder: a randomized controlled outcome study. Journal of Traumatic Stress, 30(3):304-312. https://doi.org/10.1002/jts.22189
- Shadick NA, Sowell NF, Frits ML, et al. (2013). A randomized controlled trial of an internal family systems-based psychotherapeutic intervention on outcomes in rheumatoid arthritis: a proof-of-concept study. Journal of Rheumatology, 40(11):1831-1841. https://doi.org/10.3899/jrheum.121465
Self Help Supermarket guides are for general information and are not a substitute for professional medical or psychological advice.