Courses and workshops

There are many different courses and workshops that we offer at Talking Change. People can feel nervous about attending them but they have some fantastic benefits and members are supported by the course facilitators at every step.

Silvercloud

SilverCloud is a suite of online CBT self help (cognitive behavioural therapy) programmes that are flexible, effective and easy to use. It is interactive, flexible and available 24/7, online via a computer, tablet or mobile phone.

You can use the Silvercloud programme entirely at your own pace and to fit in with your busy schedule. Silver could enables people to access the same quality therapy online, as they would meeting with a Therapist face to face.

National studies have shown high improvement rates for depression and anxiety; helping people overcome and mange their mood better whilst increasing their sense of wellbeing. Courses on Silvercloud include:

  • Space from Depression

  • Space from Anxiety

  • Space from GAD

  • Space from Panic

  • Space from Chronic Pain

  • Space from Lung Conditions

  • Space from Diabetes

  • Space from Chronic Heart Conditions.

  • Space from Phobias

  • Space from Stress

  • Space from Anxiety/Depression.

  • Space for Sleep

  • Space from Health Anxiety

  • Perinatal wellbeing

Facilitated courses and workshops

Balancing Your Thoughts
7 Sessions, 1 hour long, covering;

  • NATs

  • Unhelpful thinking styles

  • Cognitive Restructuring

  • Behavioural Experiments

  • Letting go of thoughts

  • Positive qualities

  • Relaxation and attention control

Mood Management
7 sessions, 1 hour long, covering;

  • Behavioural Activation

  • Rumination

  • Cognitive Restructuring (1 session)

  • Positive Qualities

  • Problem Solving

Stress Management
7 sessions, 1 hour long, covering;

  • Balanced life

  • Time Management

  • Prioritising

  • Communication

  • Assertiveness

  • Problem Solving

  • Relaxation

  • Rumination

 

Overcoming Worry Group
7 sessions, 1 hour long, covering;

  • Anxiety psycho-education

  • Hypothetical vs practical

  • Disengaging from worries

  • Relaxation

  • NAT’s

  • Problem solving

  • Avoidance

Panic and Phobia Group
7 sessions, 1 hour long, covering;

  • Anxiety psycho-education

  • Avoidance

  • Safety behaviours

  • Graded Exposure

  • NAT’s

  • Thought Challenging

Long Term Conditions Group
Who is suitable? - Depression and anxiety must specifically relate to their physical health difficulties.
8 sessions, 1.5 hours long, covering;

  • Introductory Session and Relaxation

  • The 5 areas and Sleep Hygiene

  • Goal Setting and Problem Solving

  • Unhelpful Patterns of Behaviour: What are we doing?

  • Anxiety and Avoidance

  • Unhelpful thoughts and worries

  • Challenging Unhelpful thoughts

  • Assertiveness, Relapse management.

Health Anxiety Group
7 sessions, 1 hour long, covering;

  • What is health anxiety

  • Theory A&B

  • Safety behaviours

  • Avoidance

  • Fight/flight

  • Relaxation

  • Worry and challenging the thoughts

  • Focusing on the body

Post Natal Support Group
Who is suitable? - The Perinatal Support Group is aimed for those who have recently given birth (i.e. have a baby 2 years old or younger) who will benefit from support with depression and/or anxiety if their difficulties are related to the baby.
7 sessions, 1.5 hours long, covering;

  • Introductions, What is CBT

  • 5 areas

  • Spiralling up and down, Activity scheduling.

  • Rumination

  • Negative Automatic Thoughts

  • Worry and Problem Solving

  • Assertiveness

  • Health Visiting Team talk

You may like to read some feedback and encouragements by those who received therapy with us.

Difficulties we treat

If you’re going through a hard time, we want you to know that you’re not alone and good support is now available. We provide talking therapies for all kinds of common mental health difficulties.

Self-help resources

Be sure to check out our useful section of self-help resources for wellbeing.

Employment advice

Alongside therapy our Employment Team can help you find employment or training, and support you with workplace adjustments or disputes.

Make the first step

We know the courage it takes to ask for help, and we hope you’ll consider therapy with us. Read more about what to expect if you refer.

Talking Change is for everyone aged sixteen or over, who live in Portsmouth and are registered with a GP in the city.

You can self-refer by calling us on 0300 123 3934 or by completing this secure form online.

Self-refer

Urgent help

Talking Change is not an emergency mental health service for people in crisis. Support is available from specialist services if urgent help is needed.

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