Our educational classes are run on a rolling programme. It provides participants with an in-depth understanding of their symptoms and methods to combat them.

You can find some information about the classes we run below:
Stress & Wellbeing Class
Managing Low Mood Class
Low Self-Esteem Class
Bereavement Group
Long Term Health Conditions Workshop
Mindfulness Class
The Decider

Stress & Wellbeing Class

The stress & wellbeing class is an educational class that provides participants with an in-depth understanding of the symptoms of stress, anxiety and worry, and educates on how to manage these symptoms.

The class is facilitated by two therapists and no one is pressured to talk about their personal difficulties. Participants learn helpful strategies to manage their difficulties, for example; by making positive changes to their behaviour and learning to overcome unhelpful ways of thinking. We also explore problem solving techniques, helpful lifestyle tips and provide sleep management information.

All participants are invited to a 1-to-1 follow up session to reflect on their learning, with a view to preventing future setbacks.

Weekly Plan

Week 1: Symptoms of stress and how it is maintained.
Week 2: Managing physical symptoms and sleep difficulties.
Week 3: Managing thoughts and worry.
Week 4: Managing behaviours and relapse prevention.
Week 5: Optional individual sessions – reviews and relapse prevention.

Call us for details of your local class: 0300 30 30 700

Managing Low Mood Class

The managing low mood class provides participants with an in-depth understanding of the symptoms of low mood and depression, and how to overcome them.

The class is facilitated by two therapists and no one is pressured to talk about their personal difficulties. Participants learn helpful strategies to manage their mood, for example b y making positive changes to their behaviour and learning to overcome unhelpful ways of thinking. We also explore problem solving techniques and provide sleep management information.

All participants are invited to a 1-to-1 follow up session to reflect on, and individualise, their learning with a new to prevent future setbacks.

Weekly Plan

Week 1: Symptoms of depression.
Week 2: The role of behaviour in low mood.
Week 3: The role of thinking in low mood.
Week 4: Improving sleep and solving problems.
Week 5: Relapse Management (Individual sessions).

Call us for details of your local class: 0300 30 30 700

Low Self-Esteem Class

The 10 week course provides participants with an opportunity to understand how their low self-esteem has developed, how it is maintained, and how they can develop a healthier self-esteem. The course uses the Cognitive Behavioural Therapy model and is facilitated by trained therapists with expertise in this area.

Participants will learn helpful strategies to manage their difficulties, enabling them to make positive changes to their behaviour and learn to overcome unhelpful ways of thinking.

There is no expectation that participants contribute in the class, so you can just attend and learn. However, those who have contributed in the class have found it really beneficial to share experiences and learn they are not alone in how they feel.

Weekly Plan

Week 1: Class expectations and ‘What is Low Self-Esteem?’.
Week 2: How does Low Self-Esteem develop?
Week 3: What keeps Low Self-Esteem going?
Week 4: Checking out Anxious Predictions.
Week 5: Combatting self-criticism.
Week 6: Learning to accept and appreciate my positive qualities.
Week 7: Changing the rules, Part 1.
Week 8: Changing the rules, Part 2.
Week 9: Creating a new bottom line.
Week 10: Planning for the future.

Call us for details of your local class: 0300 30 30 700

Bereavement Group

The bereavement group is a person centred counselling model, facilitated by a qualified therapist but mainly client led. It is an opportunity to process emotions in a safe environment with other people who have also experienced the loss of a loved one. Group members often have an understanding of what others are experiencing and each member can gain support and comfort from one another.

The group would be appropriate for someone who is struggling to cope with their grief and to come to terms with their loss. The group may not be appropriate for someone who has lost someone through suicide or if there are other complex issues which may benefit from individual therapy.

Weekly Plan

Week 1: Introductions and ground rules.
Week 2: Looking at the cycle of grief and associated feelings.
Week 3: Processing memories of the person’s illness and/or time of death.
Week 4: Naming loved ones, sharing photographs and remembering happy times with them.
Week 5: Anniversaries/birthdays – how to remember them and manage these dates.
Week 6: Looking to the future.

Call us for details of your local class: 0300 30 30 700

Long Term Health Conditions Workshop

Talking Matters Northumberland recognises that there is a significant overlap between physical and mental health; research suggests that 30% of people with a Long Term Health Condition (LTHC) will also have a mental health problem. Those of us with one LTHC are two to three times more likely to develop depression, and this increases to seven times more likely if we have three or more LTHCs.

We are offering a ten week course called “Living with a Long Term Health Condition”, for individuals who feel that their physical health condition impacts on their mood. These conditions can include (but are not restricted to) Fibromyalgia, ME, Migraines, Arthritis, Diabetes and Chronic Pain.

The aim of the workshop is to help those with Long Term Health Conditions to understand how easy it can be to get stuck in a vicious web, which impacts lives both emotionally and physically. By understanding how this web develops and is maintained, we can then explore how to break it at various points. We welcome anyone with a Long Term Health Condition who feels that it significantly impacts their mood and/or quality of life. Clients are also welcome to bring partners and/or family members or friends.

Weekly Plan

Week 1: The vicious web of Long term Health Conditions and how we currently cope (an introduction to the sessions, the LTHC web, individual goal setting).
Week 2: Out with the old (how lifestyle can affect both our mood and our LTHC).
Week 3: An introduction to relaxation and mindfulness (understanding the stress response, sensory relaxation, introductory mindfulness exercises).
Week 4: The link between how we feel and what we do (understanding how our mood is affected by our actions, the gate control theory of pain, the importance of values and goals).
Week 5: What is pacing and how do I do it (activity traps, understanding pacing, the three golden rules, links to own goals)?
Week 6: Stumbling blocks to pacing (my own stumbling blocks, common blocks and solutions, problem solving, spotting future barriers).
Week 7: Introducing the thinking feeling connection (how our thoughts and feelings are linked, thinking styles).
Week 8: Viewing things from a different perspective (the difference between fact and opinion, worry words, looking for a new perspective).
Week 9: Improving compassion towards ourselves (how powerful are our thoughts, what is compassion and how can I increase my own).
Week 10: Relapse management (reviewing my goals and gains, planning my continued recovery).

Call us for details of your local class: 0300 30 30 700

Mindfulness Class

“Mindfulness means paying attention in a particular way, on purpose in the present moment and non-judgmentally” – Jon Kabat Zinn

This mindfulness-based cognitive therapy course is a highly practical guide to building an on-going mindfulness practice. The model was developed by Segal, Williams & Teasdale and draws from a number of a number of leading mindfulness therapists. There is a large body of evidence for the effectiveness of Mindfulness in the management low mood, anxiety and long term health conditions.

This 8 week course is a highly practical guide to building an on-going mindfulness practice. The course is led by experienced facilitators who use meditation daily in their own lives.

Weekly Plan

Week 1: Auto-pilot.
Week 2: Dealing with barriers.
Week 3: Mindfulness of the breath.
Week 4: Recognising aversion and staying present.
Week 5: Allowing and letting be.
Week 6: Thoughts are not facts.
Week 7: When did you stop dancing?
Week 8: Your wild and precious life…

Call us for details of your local class: 0300 30 30 700

The Decider

The Decider course teaches thirty two Cognitive Behavioural Therapy (CBT) and Dialectical Behavioural Therapy (DBT) informed skills so you are able to “float” rather than “sink” when you feel you are drowning in a sea of distressing emotion.

You’ll learn distress tolerance and mindfulness, emotional regulation and interpersonal effectiveness. The course was developed by Michelle Ayres and Carol Vivyan who were awarded British Journal Nursing Awards 2015 for the course. For further information please visit: http://www.babcp.com/files/CBT-Today/cbt-today-september-2015.pdf.

Weekly Plan

Week 1: Introductions and agreements. The life-jacket metaphor.
Week 2: What is distress tolerance?
Week 3: What is Mindfulness?
Week 4: Observation of the moment.
Week 5: Fact or opinion. Keep Calm & Carry On.
Week 6: What is emotion regulation?
Week 7: Building positive experiences.
Week 8: What is interpersonal effectiveness?
Week 9: Reflection.
Week 10: ‘Ask or say no’.
Week 11: Talk the talk. End or mend?
Week 12: Review of all skills and scenarios.

Call us for details of your local class: 0300 30 30 700