Session 1: Introductions, The Vicious Cycle of Depression, Changing Behaviours and Physiology
Session 2: The Six Different Types of Activity, Activity Planning, Understanding Anxiety, Relaxation
Session 3: Increasing Motivation, Sleep Cycles, Thinking Errors, Thought Records
Session 4: Thought Challenging, weighing up the evidence, Mindfulness Practice
Session 5: Thought Challenging, Crisis Survival Strategies, Self-Soothing
Session 6: Challenging Repeating Thoughts, Levels of Thinking
Session 7: Relapse Prevention, Problem Solving, Maintaining Motivation
Session 8: Relapse Prevention Plan, Review, Goodbyes
Session 1: What is stress management and controlling the physical symptoms
Session 2: Managing the physical symptoms
Session 3: Thinking your way out of stress
Session 4: Managing worry and acting your way out of stress
Session 5: Getting out of your comfort zone
Session 6: Maintaining your progress and the future
Suitability: People experiencing Long Covid symptoms who are also struggling with anxiety and/or depression relating to the Long Covid, above caseness and within the usual IAPT suitability criteria
Exclusion: Where there is a level of risk that would need routinely following up so would not be suited to a course, people who are experiencing PTSD
What the course covers:
Session 1: Introduction to the course: Understanding the Cognitive Behavioural Approach and quick introduction to relaxation
Session 2: Physical Symptoms: Symptoms we tend to see with Long Covid and where you can get advice, breathing, relaxation, guided imagery
Session 3: Physical Symptoms: Diet, sleep and exercise
Session 4: Behaviours: The “Boom and Bust” and “Deconditioning” cycles, pacing and building fitness, adapting activities- alternatives that fit with values, activities that give back energy versus those that take it, the “what not to do” list, true rest
Session 5: Behaviours: Who is part of my social circle- helpful and unhelpful relationships, the importance of assertiveness and saying “no”.
Session 6: Thoughts: How to manage our thoughts- challenging negative thoughts and regaining control of worry
Session 7: Emotions: anger, sadness and guilt- how to deal with common emotions that can arise when we experience long term physical health problems
Session 8: Planning for the future: course review and questions, staying well plan, self coaching and signposting.
Acceptance & Commitment Therapy (ACT)
The course is over 8 weeks with a one week break. Over the course we will teach you skills and expect you to be practising these in between meetings. The course is very experiential (we will get you to do things in the group) but we do not expect you to have to share anything about yourself or your difficulties. After the course is finished we offer an individual review session with one of the people running the course to see how things have been going after approximately a month.
Who is running it?
Jake Smallwood-ACT and CBT Therapist
The group will be run via Zoom and we will send you some basic instructions on how this works. Unfortunately, we are not IT specialists and if having issues we will not be able to problem solve this for you.
We will be doing a test group 1 week before to help you troubleshoot any issues.
24 September 2021 (TEST) 12.30 - 12.45 pm
1, 8, 15, 22, 29 October 2021 12.30 - 2.00 pm
5, 12, 26 November 2021 12.30 - 2.00 pm
These dates may move if we do not have the numbers to fill the group!
This is a relatively new course ran by our service champions. The course is looking to go live in September 2021. We will update you with more information as soon as we can. Thank you for your patience.
Session 1: Understanding PTSD, PTSD and the brain, grounding techniques
Session 2: Psychoeducation on anxiety and managing the physical symptoms of anxiety. Introducing safe place imagery
Session 3: How to manage flashbacks and dissociation
Session 4: Understanding and re-scripting nightmares and the use of compassion focused techniques
Session 5: Understanding low mood/depression, breaking free from rumination and how to maintain progress