Groups and courses

Presenter running a stress buster course.

Our educational courses offer some of our most accessible and successful treatments. They are available online and face-to-face in some areas.

Courses cover a range of topics such as anxiety and low mood, sleep problems, the menopause, and older adulthood. Whilst the courses can be interactive, they are not group therapy. There is no pressure on anyone to share information.

Register for a course

Our facilitators are all improving access to psychological therapies professionals, experienced in delivering talking therapy. If you are interested in attending a course, complete a self-referral form and tell the therapist at your assessment appointment which course you are interested in.

Stress buster

Takes place over 5 x 90-minute sessions.

This course looks at how stress, low mood and anxiety can impact on the way we think, feel, and behave.

We focus on:

  • symptoms of stress
  • setting goals and becoming more active
  • managing worry, rumination, panic or anger
  • relaxation and mindfulness
  • challenging negative thoughts
  • reducing avoidance and procrastination
  • assertive communication
  • getting a good night’s sleep

Sleep Well

Takes place over 4 x 90-minute sessions.

Sleep Well aims to help you make changes that will aid positive sleep.

We focus on:

  • stages of sleep and different sleep problems
  • negative sleep habits and sleep hygiene
  • techniques for improving sleep
  • challenging sleep perspective
  • how stress affects our sleep
  • tips for managing shift work and other lifestyle factor

Young at Heart

Takes place over 4 x 2-hour sessions.

Focusing on low mood and anxiety for people aged over 65, we discuss:

  • changes in later life, including retirement, loneliness, bereavement, and changes in health and mobility
  • how these changes can lead to anxiety and low mood symptoms
  • tools to manage anxiety, worry and unhelpful thoughts
  • techniques to boost activity and overcoming barriers
  • healthy living and ways you can grow in later life
  • ways to improve your resilience and learn how to adapt to the challenges life may bring

Mindfulness

Introduction to mindfulness

Takes place over 4 x 90-minute sessions.

Providing a first step in mindfulness for anyone who is experiencing or has experienced depression, anxiety, stress, or long-term health conditions.

The course aims to:

  • provide practical support and tips for practising mindfulness
  • teach ways to apply mindfulness skills to everyday life
  • give space for practising the skills and attitudes for mindfulness

Mindfulness based cognitive behavioural therapy

Takes place over 9 x 2-hour 30-minute sessions.

The course style is experiential. It is about cultivating awareness of present-moment, body and mind experience.

It is about developing the 'being' mode of mind, and coming out of the 'doing' mode, which is often overworked and stuck in unhelpful patterns.

We learn to identify these patterns and begin to move from reactive (leading to more suffering) to responsive (leading to less suffering) ways of meeting life’s& challenges.​

Practices include lying down, walking, gentle stretching and sitting meditations. These are always invitational and adaptable to the individual physical needs of patients.​

Participants will not be asked to share the stories of their personal situations in the group. The focus will be kept to present moment awareness.

Mindfulness for pain

Takes place over 4 x 90-minute sessions.

This course explores how mindfulness might help with pain management.

We will focus on:

  • what mindfulness is and how to bring mindfulness practices into daily life
  • how mindfulness can help you to develop a different perspective on living with pain, focusing on wholeness rather than feelings of being flawed and isolated
  • how to gently turn towards the pain when it feels safe to do so
  • how to respond more skilfully to pain, worry and stress

Finding yourself again

Takes place over 6 x 2-hour sessions.

Mums often find life with a baby or toddler challenging. New demands and responsibilities, together with broken sleep, can sometimes leave you feeling overwhelmed, low in mood, irritable or anxious. This group offers support for mums with children up to the age of 2 who may be struggling with the transition into parenthood.

In this group we will look at:

  • expectations versus reality
  • managing your worries
  • bonding with baby
  • stress, poor sleep and irritability
  • self-compassion and staying well

Menopause

Takes place over 5 x 90-minute sessions.

The transition through menopause can bring physiological and psychological changes that can lead to low mood, anxiety, or stress.

Uncomfortable physical symptoms, low energy and memory difficulties can be challenging. The course helps people learn more about the impact of the menopause transition, as well as strategies to adapt and live well, through and beyond the menopause

This course focuses on:

  • menopause facts, causes and stages
  • impact of the menopause
  • depression and anxiety
  • unhelpful thoughts and thought challenging
  • behaviour and getting active
  • worry management and problem-solving
  • hot flushes, anxiety, and panic
  • improving sleep and responding to night sweats
  • diet and nutrition

Worry less, live more

Takes place over 6 x 2-hour sessions.

This course is for those who find that worry is stopping them from enjoying life.

During the course we will cover:

  • what anxiety and worry is
  • learning to live with uncertainty
  • identifying beliefs that drive worry
  • problem-solving
  • facing our worry and fears
  • keeping well

Mood booster (for depression)

Takes place over 7 x 2-hour sessions.

This course is for those who are experiencing recurrent longer-term depression rather than reactive low mood to a life event.

The course will cover:

  • cycle of low mood and low motivation
  • barriers to becoming more active
  • values and goal setting
  • understanding negative thoughts and their impact
  • challenging negative thoughts
  • mindfulness and staying well

Navigating neurodiversity

Takes place over 8 x 2 hours sessions held fortnightly.

The course provides an opportunity for clients who are diagnosed or self-identify as autistic and/or ADHD to learn more about their individual neurodivergent challenges.

Through the course you will learn some coping strategies and build a better sense of self-compassion.

Topics include:

  • introduction to:
    • acceptance and commitment therapy
    • mindfulness, values and doing what matters
    • our nervous system
  • acceptance and commitment therapy approach to dealing with unhelpful thinking
  • trauma and neurodiversity
  • identifying what is important and what gets in the way
  • tips to overcome barriers of neurodivergent challenges
  • fight, flight and freeze psycho-education
  • managing uncertainty and worry
  • masking and burnout
  • unmasking and being our authentic self
  • accepting what we cannot change

Waiting times

Within 5 working days of receiving your referral, you will be contacted by a member of our admin team. They will arrange your initial telephone assessment appointment with one of our therapists.

Once confirmed, your appointment details will be emailed or posted to you and will include further information about what to expect.

There may be times when we would need to discuss transferring your care with other services if we are not the appropriate service to meet your needs. If you do not hear from us after 5 days, call us on 01208 871 905 or email the Talking Therapies Service. The team will respond Monday to Friday, 9am to 4pm.

We expect 12,500 people to access Talking Therapies a year across a range of services. We assess 93% of people within 6 weeks. Some services receive more referrals than others and these median waiting times give you a guide as to what you can expect.

Assessment current wait time in days

  • 12 days

Low intensity current wait time in days

Service Days
Therapeutic groups including young at heart, finding yourself again, menopause and stressbuster. 21
One-to-one therapy 188
Silvercloud therapy (accompanied) 13

High intensity current wait time in days

Service Days
Therapeutic groups including health relating, worry less and live more, mood booster and neuro. 80
Cognitive behavioural therapy 78
Counselling for depression 69
Couples’ therapy for depression 7
Interpersonal psychotherapy 59
Mindfulness 5
Post traumatic stress disorder therapy 87

This information was last updated on 29 May 2024.