Self-help program

In the following video (1:20), you will get tips on how to take care of your mental well-being after you have completed the Self-Help Program.

Hopefully, you have gained useful information, new ideas, and tools for coping with concentration difficulties. Continue to practice exercises that feel manageable for you in the future as well. Keep paying attention to how you manage your daily life and try to take care of yourself in the best possible way.

Allow yourself rest days and plan them in advance. Also plan time in your weekly schedule for physical activity and meaningful activities.

Where to get help?

What should I do if the Self-Help Program was not enough?

If your symptoms worsen or you feel they significantly affect your ability to function and your quality of life, seek help immediately. If you already have a named healthcare professional, tell them how you’re feeling.

If you don’t have a named healthcare professional, you should contact primary healthcare, such as a health center, occupational health services, or a private medical clinic. More information on seeking help can be found in the mental health services section.

Professional help

The type of professional help available depends on the causes of concentration difficulties. You can receive support for study or work challenges at your school or workplace, for example through a student psychologist, supervisor, or occupational health services. Concentration can also be supported through accommodations in educational institutions or workplaces. Don’t hesitate to ask about these possibilities!

If there is an underlying illness or condition, the underlying condition may be treated, and rehabilitation may help with concentration and other cognitive difficulties. In cases of neurological conditions or learning difficulties, neuropsychological rehabilitation may be available to help your concentration and other cognitive functions.

To find out more about the treatment of ADHD, visit How to treat concentration problems?

Internet Therapy

If you feel you've made a good start but want more support, you can discuss the option of internet therapy with your doctor.

Internet therapy is a form of online therapy you complete on a computer, phone, or tablet, where a therapist guides and supports you as you work through the program. In internet therapy, you will work on many of the same themes as in this program and have the opportunity to do additional exercises.

You will engage in the therapy weekly, and it typically lasts about 3–4 months. During therapy, you continue to reflect on your challenges and learn new habits through educational materials, videos, and exercises.

When appropriate for the patient, online therapy can be as effective as face-to-face psychotherapy.

Internet therapy can usually be started within a week of receiving a doctor’s referral.

Support from others

Many people report feeling relief after sharing their symptoms with those close to them. Your loved ones may also have noticed your symptoms. By talking, you can receive a surprising amount of support and understanding.

If you can’t talk to loved ones, you can connect with other people who have had similar experiences. Peer support is available in groups or one-on-one, both face-to-face and online. There are also peer-support groups run by social and healthcare professionals.

User-run communities exist, such as on social media. For more formal peer support channels, you can inquire through various organizations. Receiving help does not require a diagnosis.

Be compassionate with yourself

In the following video, you will hear reflections on why it is helpful to approach your own difficulties with concentration in a gentle way. Many people who experience such difficulties have found that self-compassion, as well as a positive and accepting attitude toward their symptoms, can ease how they feel.

Other useful Self-Help Programs (currently in Finnish and Swedish)