Managing Depression

What is the Managing Depression Course?

Our Managing Depression group runs for 10 weeks and includes 8 group sessions and two individual reviews. The group is based on Cognitive Behavioural Therapy, an approach which helps us to understand how our thoughts, feelings, physical sensations and actions are interconnected, and how some thoughts and feelings can trap you in a negative cycle. Each group session covers a different topic and lasts for two hours including a short comfort break in the middle. The course is designed to provide you with the information and skills needed to effectively manage symptoms of depression.

The course is run by Psychological Wellbeing Practitioners (PWPs) and Cognitive Behavioural Therapists who both have specialist training in supporting people
with common mental health difficulties.

The course will be run remotely so access to a device capable of making video calls (a mobile phone, laptop, tablet, desktop computer with camera) and an internet connection will be required. Resources will be available online and you will be asked to complete a weekly set of questionnaires to help you monitor progress, so access to the internet and a work email address will also be required.

Suitable candidates for the course will be identified at either assessment, during a waiting list review, or at the start of treatment.

Course Overview

 
Week 1:
‘What, Where, When, Who, Why?’
  • The vicious cycle of depression.
  • Breaking down and understand our own symptoms of depression.
  • To consider what really matters to us as individuals, what are the values we want to live our life by. 
  • Setting personal goals based on our values.   
Week 2:
‘Mind, Body, and Beating the Blues’
  • Focus on the relationship between our behaviours and our emotions.
  • Keeping an activity diary.
  • The impact of sleep and lifestyle factors on mood. 
  • The vicious cycle of anxiety. 
  • Anxiety management strategies such as breathing and relaxation techniques. 
Week 3:
‘Building Momentum’
  • Review activity diaries from the previous week. 
  • Different types of activities.
  • Planning helpful activities based on what really matters to us. 
  • How to maintain motivation. 
  • The advantages and disadvantages of change exercise. 
  • Problem solving.
Week 4:
‘It’s the Thought that Counts’
  • Review of activity diary and continued activity planning. 
  • Focus on the relationship between our thoughts and our emotions.
  • Unhelpful thinking styles. 
  • Keeping a thought diary. 
  • Mindfulness skills introduction and practice. 
Week 5: Review Individual review with one of the course facilitators.  
Week 6:
‘Thinking About Thinking’
  • Mindfulness skills practice.
  • Recap of the unhelpful thinking styles. 
  • Additional tips on identifying difficult thoughts. 
  • Review of thought diaries. 
  • Learning skills to manage unhelpful thoughts.
Week 7:
'Flexing the Rules’
  • Managing recurrent thoughts;
  • Identify our own ‘rules’ for life. 
  • Adjusting the rules, flexible thinking.
  • Grounding when struggling with difficult thoughts and emotions.
Week 8:
‘Dropping the Struggle’
  • Mindfulness skills practice. 
  • Making space for the things we can’t change (acceptance). 
  • Building self-compassions and skills practice.
  • Assertiveness skills. 
Week 9:
‘The Journey Continues’
  • Review of the course and overview of the mood management techniques covered. 
  • Review of goals.
  • Managing relapses and developing a personal staying well plan.
  • How to continue with ‘self-therapy’ sessions. 
Week 10: Review  Individual review with one of the course facilitators.