Our Wellbeing services offer a range of courses to help you recognise and develop strategies to cope with the stresses and strains we all experience in life, mental health and emotional issues.

Our courses will help you learn relevant cognitive behavioural therapy (CBT) techniques to help you break out of negative patterns and make positive steps forward. Different courses focus on unhelpful thinking styles, physical symptoms of anxiety and panic, and patterns of responding to thoughts and feelings that can keep us stuck. The strategies you learn will be useful well beyond the duration of the course to prevent and manage bouts of stress, anxiety and depression.

See the course details below for information about how you can access courses in your area. If you would like more information about a specific course, please contact your local team:
Norfolk & Suffolk 0300 123 1503

Introduction to Mindfulness

It is easy to stop noticing the world around us, to become caught up in our own minds and overwhelmed by our thoughts and feelings. When those thoughts and feelings are anxious or stressed, we can quickly develop a cycle of negative thinking that is hard to break.

Practicing mindfulness can help you to reconnect with your body, your mind and your environment. It teaches you to focus on the present moment rather than being concerned with the past or worrying about the future. By doing so you can learn to notice signs of stress and anxiety and how to cope with them.

Introduction to Mindfulness is a one-and-a-half hour workshop that provides an overview of the principles and practice of mindfulness and how this applies to mental health and wellbeing. This course also provides an introduction to the Wellbeing 8-week Mindfulness for Depression and Anxiety course, and the Online Mindfulness for Wellbeing course. If you are interested in these, mention them to your Wellbeing Practitioner who can give you more information.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Managing Worry

When people feel anxious, they often worry about things. Sometimes you might worry in response to a specific situation, for example, ‘how will I manage now that I have lost my job?’ at other times your worries can be more general, for example, ‘what if…?’.

Worrying is something we ‘do’ – it is a behaviour. But it is not generally a helpful behaviour as it can cause us to focus on the challenge rather that finding a solution. This can mean that the difficult situation remains and the worries are reinforced.

Managing Worry is a course of three sessions of one-and-a-half hours, where you learn the difference between ‘helpful’ and ‘unhelpful’ worries. You will gain techniques to deal with both types of worry in order to reduce your worrying and increase your problem-solving skills.

This course will generally have up to 15 people attending, and you will have the opportunity to interact with each other as well as the course facilitators in order to get the most from the techniques.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Stress Control

Stress Control is a course of weekly two-hour sessions running over four weeks, designed to teach a broad range of techniques for managing all aspects of stress. There is no discussion of personal problems and the focus is not so much on what caused your stress but on what keeps it going and how you can break these cycles.

Session 1: Introduction to Stress and Controlling Your Body: Learn to recognise the physical symptoms of stress that tell you your body is reacting with “fight or flight”. Understand the function of these symptoms and, more importantly, learn ways that you can manage them. You will also be given a FREE Relaxation CD this week when you attend at one of our specified locations and this support will be sent via an email link if you access the programme via webinar.

Session 2: Controlling Your Thoughts: When you are stressed, your thinking changes and you are likely to feel more threatened by situations, or to feel worse about yourself. This can create a cycle of negative thinking that can make matters worse if left unchecked. Learn how to combat this with techniques such as the ‘Big 5 Challenges’ (five questions you can use to challenge your thinking).

Session 3: Controlling Your Actions & Understanding Panic: Your behaviour changes when you are stressed, for example, you may regularly avoid difficult situations, which seems to help but may actually make the situation worse. Discover the causes of panic attacks and how you can learn to manage them.

Session 4: Controlling Your Sleep & Planning for the Future: Gain techniques for combating sleep problems, and learn about the [Five Ways to Wellbeing] and how you can continue to use stress management techniques in the future.

 

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Building Self-Esteem

When you are feeling low or anxious, you are likely to think badly about yourself – you might feel you are worthless or no good. However, when a person experiences these negative, critical thoughts consistently and over a long period of time, they are considered to have low self-esteem.

If you find it hard to value yourself, this can impact the way you feel and behave. It may affect the choices you make in your relationships – perhaps tolerating other people’s disrespect because it matches how you feel about yourself. If you feel you have nothing to offer it may prevent you from pursuing opportunities, such as a satisfying job.

Building Self-Esteem is a nine-week course of two-hour sessions. You will begin by learning to identify the origins of your low self-esteem in order to understand why you think so negatively about yourself. We recognise this can be difficult or painful for some people and you will be well supported. You will then look at ways to challenge your negative beliefs using CBT techniques, and identify more helpful behaviours which reinforce your new ways of thinking.

This is an intensive and demanding course so we do ask that you have an assessment with one of our therapists before you are offered a place.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Understanding Your Mental Health

If you feel stressed, anxious, depressed or confused, you may not be sure what to do next or where to turn for help. Our specially-designed Understanding Your Mental Health workshop can help.

Spread over two days, it will give you lots of information about common mental health issues, the treatments which are available and how you can get the most out of them.

The course will help you to better understand your symptoms while explaining more about interventions such as talking therapies, social support and counselling. You will be able to decide which of those interventions would suit you the best and develop a plan for your own recovery. People who have been through similar experiences will be on hand to bring to life the ethos and theory behind the workshop and offer you further advice and support.

Understanding Your Mental Health will be held in a lots of different community settings across the county. You can book your place and get support to manage your life differently by calling us on 0300 123 1503 or by completing our self-referral form.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Mindfulness for Depression & Anxiety

Practicing mindfulness has been shown to be beneficial to people who have previously experienced mental health and emotional issues.

Having suffered with depression or anxiety, you may worry that your symptoms may return. There is evidence that with every recurrent episode of depression, the likelihood of further episodes increases. However, if you can recognise the signs of depression and anxiety early on, you are in a much better position to manage your symptoms and prevent them from becoming worse.

Mindfulness for Depression and Anxiety is an eight-week course, with each session lasting two hours. In the workshop you will learn how to notice what is happening in your body, without making judgement. You will learn to become aware of your thoughts, however fearful or negative they might be, and to let them go.

Please note that this course is intended for those that have recovered from depression or anxiety, not those currently experiencing symptoms. You are also required to have completed an Introduction to Mindfulness session before you can attend this workshop.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Positive Wellbeing

“Positive Wellbeing” is a course of weekly 1.5 hour sessions running over four weeks, designed for people experiencing mild to moderate symptoms of low mood or depression who are ready to work with these symptoms in a practical way.

The course explores what depression is, what keeps it going, and how CBT strategies can help you to overcome your symptoms. You will be guided through the basic techniques involving the impact of activity on mood, how to improve your sleep and practical problem solving strategies, as well as the role of social and community networks in improving our mood and wellbeing. The final session will also explore how you can maintain your progress and cope with any setbacks.

While learning the skills, you will not need to discuss your personal situation and the focus of the session is on how you can take the first steps to change things for the better.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Wellbeing in the Workplace

Wellbeing in the Workplace helps employers to support their staff to cope with mental health and emotional issues, such as stress, anxiety and low mood. The techniques taught help people to manage stress in times of difficulty by building resilience – that is the ability to withstand challenges and adversity.

During the workshop employees will learn to identify the symptoms of stress, some of the things that cause stress and strategies to help them to cope. We will also provide information and advice about the options available to individuals who may benefit from further support from the Wellbeing Service.

How can an employer access the Wellbeing Service?

Please contact Jackie Gooch, Senior Administrator, to book your Wellbeing in the Workplace session by calling 01603 421504 or contact via email to admin@wellbeingnandw.co.uk

How can employees encourage their employer to access Wellbeing in the Workplace?

If you would like your employer to book a Wellbeing in the Workplace session, please speak to your manager, occupational health service or human resources (HR) department and ask them to contact us (see above). Alternatively, you can request a leaflet to be sent direct to you or your employer.

How can employees access Wellbeing in the Workplace directly?

The Wellbeing Service offers this programme online for employees who wish to access the workshop independently. If you would like to access the online workshop you will need to be registered with the Wellbeing Service and you can do this by clicking on the link below

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Introduction to Wellbeing

Come along to an Introduction to Wellbeing workshop and find out about the support we offer to help you manage your mental and emotional health. The sessions are free, held in a variety of community venues and you don’t need to discuss your issues or talk to anyone if you don’t want to.

As well as information about the services we provide, you’ll hear about some techniques you can use to begin to improve your wellbeing. Even if you are not experiencing symptoms of stress or depression at the moment, the tips you learn may help you to prevent or cope with issues in the future.

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Managing Worry

When people feel anxious, they often worry about things. Sometimes you might worry in response to a specific situation, for example, ‘how will I manage now that I have lost my job?’ at other times your worries can be more general, for example, ‘what if…?’.

Worrying is something we ‘do’ – it is a behaviour. But it is not generally a helpful behaviour as it can cause us to focus on the challenge rather that finding a solution. This can mean that the difficult situation remains and the worries are reinforced.

Managing Worry is a course of four sessions of one hour, where you learn the difference between ‘helpful’ and ‘unhelpful’ worries. You will gain techniques to deal with both types of worry in order to reduce your worrying and increase your problem-solving skills.

This course will generally have up to 15 people attending, and you will have the opportunity to interact with each other as well as the course facilitators in order to get the most from the techniques.

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Stress Control

Stress Control is a course of weekly two-hour sessions running over four weeks, designed to teach a broad range of techniques for managing all aspects of stress. There is no discussion of personal problems and the focus is not so much on what caused your stress but on what keeps it going and how you can break these cycles.

Session 1: Introduction to Stress and Controlling Your Body: Learn to recognise the physical symptoms of stress that tell you your body is reacting with “fight or flight”. Understand the function of these symptoms and, more importantly, learn ways that you can manage them. You will also be given a FREE Relaxation CD this week when you attend at one of our specified locations and this support will be sent via an email link if you access the programme via webinar.

Session 2: Controlling Your Thoughts: When you are stressed, your thinking changes and you are likely to feel more threatened by situations, or to feel worse about yourself. This can create a cycle of negative thinking that can make matters worse if left unchecked. Learn how to combat this with techniques such as the ‘Big 5 Challenges’ (five questions you can use to challenge your thinking).

Session 3: Controlling Your Actions & Understanding Panic: Your behaviour changes when you are stressed, for example, you may regularly avoid difficult situations, which seems to help but may actually make the situation worse. Discover the causes of panic attacks and how you can learn to manage them.

Session 4: Controlling Your Sleep & Planning for the Future: Gain techniques for combating sleep problems, and learn about the [Five Ways to Wellbeing] and how you can continue to use stress management techniques in the future.

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Building Self-Esteem

When you are feeling low or anxious, you are likely to think badly about yourself – you might feel you are worthless or no good. However, when a person experiences these negative, critical thoughts consistently and over a long period of time, they are considered to have low self-esteem.

If you find it hard to value yourself, this can impact the way you feel and behave. It may affect the choices you make in your relationships – perhaps tolerating other people’s disrespect because it matches how you feel about yourself. If you feel you have nothing to offer it may prevent you from pursuing opportunities, such as a satisfying job.

Building Self-Esteem is a eight-week course of one-and-a-half-hour sessions. You will begin by learning to identify the origins of your low self-esteem in order to understand why you think so negatively about yourself. We recognise this can be difficult or painful for some people and you will be well supported. You will then look at ways to challenge your negative beliefs using CBT techniques, and identify more helpful behaviours which reinforce your new ways of thinking.

This is an intensive and demanding course so we do ask that you have an assessment with one of our therapists before you are offered a place.

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Wellbeing Employment Support

Our Employment Support Service is designed to help people get back into work and learn new skills. Whether you have been off work for some time and are looking to re-enter the workforce, keen to have a fresh start, upskill, or volunteer. Work can give us a feeling of purpose, identity, achievement and, allow us to meet new people and get us out into the community.

Mental Health conditions can affect a large number of people of working age and they are a significant cause of absence from work.
Research suggests that for people with mild to moderate mental health issues it is vital to have employment support information where their problems are impacting on their work, either to prevent them having to leave work or to ensure a return to work as quickly as possible.

Employment Support within Wellbeing works closely with clinicians to ensure they can give the information to individuals with mental health problems to support them to be able to either remain at work or to return to work.

What we offer
• A range of employability workshops
• Working closely with employment support organisations to tailor support

Information guides including:
• CV writing
• Looking for work
• Interview preparation
• Voluntary work
• Education & training

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Online Mindfulness for Wellbeing

An online programme for those who would like to do an extended mindfulness course for their general wellbeing.

This course is for those who are ready to work through a self-guided online mindfulness programme with the support of live two-weekly online group sessions (webinars) and a Wellbeing Mindfulness-trained therapist. The programme is based on a well-researched 8-week programme called Mindfulness-based Stress Reduction. You will be provided with links to videos, readings and recordings of guided practices which you can work on in your own time. As you work through these, every two weeks, a webinar (online workshop) will be run by our Wellbeing mindfulness facilitator. The facilitator will provide extra information, guide you through some practices, and, provide the opportunity for you to ask questions and give feedback on how you have been getting on with the programme and all from the comfort of your own home! This course runs over 8 weeks, with 5 webinar sessions in total at two week intervals.

Please note you will need to have attended the ‘Introduction to Mindfulness’ course before booking onto this programme. To book onto the Introduction to Mindfulness course, see course details and available dates at the top of this page.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Successful Study

Successful Study is a workshop written to help with the process of study. It provides practical advice and support to give the best chance of success.
The workshop is based on a psychological understanding of the mind and brain. It covers ‘the study trap’, general wellbeing, study principles, motivating ourselves, deadlines and exams. Within an understanding of the mind and brain, Successful Study provides a variety of ideas and tips to get the best out of ourselves when it really matters.

The programme is written for anyone who is undertaking study whether it be GCSEs, A Levels or Further Education. It is written and produced by the Youth Wellbeing Service for under 25s, however the content will benefit any student regardless of age and level of study.

Successful Study is a single two hour webinar with a break half way through. During this break participants can choose to continue to watch the webinar live or log out and watch the second half via a recording at a later date. A link to the recording will be sent via email following the live session.

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Introduction to Mindfulness

It is easy to stop noticing the world around us, to become caught up in our own minds and overwhelmed by our thoughts and feelings. When those thoughts and feelings are anxious or stressed, we can quickly develop a cycle of negative thinking that is hard to break.

Techniques of mindfulness aim to help you to reconnect with your body, your mind and your environment. They teach you to focus on the present moment rather than being concerned with the past or worrying about the future. By doing so you can learn to notice signs of stress and anxiety and how to cope with them.

Introduction to Mindfulness is a one-and-a-half hour workshop that provides an overview of the principles and techniques of mindfulness

You don't need to be registered with us to attend this course

But we'd love it if you did register your details. It's free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful for you. Register here using our self-referral form

Interested? See available dates here

Wellbeing in the Workplace

Wellbeing in the Workplace helps employers to support their staff to cope with mental health and emotional issues, such as stress, anxiety and low mood. The techniques taught help people to manage stress in times of difficulty by building resilience – that is the ability to withstand challenges and adversity.

During the workshop employees will learn to identify the symptoms of stress, some of the things that cause stress and strategies to help them to cope. We will also provide information and advice about the options available to individuals who may benefit from further support from the Wellbeing Service.

How can an employer access the Wellbeing Service?

Please contact Jackie Gooch, Senior Administrator, to book your Wellbeing in the Workplace session by calling 01603 421504 or contact via email to admin@wellbeingnandw.co.uk

How can employees encourage their employer to access Wellbeing in the Workplace?

If you would like your employer to book a Wellbeing in the Workplace session, please speak to your manager, occupational health service or human resources (HR) department and ask them to contact us (see above). Alternatively, you can request a leaflet to be sent direct to you or your employer.

How can employees access Wellbeing in the Workplace directly?

The Wellbeing Service offers this programme online for employees who wish to access the workshop independently. If you would like to access the online workshop you will need to be registered with the Wellbeing Service and you can do this by clicking on the link below

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Online Mindfulness for Wellbeing

An online programme for those who would like to do an extended mindfulness course for their general wellbeing.

This course is for those who are ready to work through a self-guided online mindfulness programme with the support of live two-weekly online group sessions (webinars) and a Wellbeing Mindfulness-trained therapist. The programme is based on a well-researched 8-week programme called Mindfulness-based Stress Reduction. You will be provided with links to videos, readings and recordings of guided practices which you can work on in your own time. As you work through these, every two weeks, a webinar (online workshop) will be run by our Wellbeing mindfulness facilitator. The facilitator will provide extra information, guide you through some practices, and, provide the opportunity for you to ask questions and give feedback on how you have been getting on with the programme and all from the comfort of your own home! This course runs over 8 weeks, with 5 webinar sessions in total at two week intervals.

Please note you will need to have attended the ‘Introduction to Mindfulness’ course before booking onto this programme. To book onto the Introduction to Mindfulness course, see course details and available dates at the top of this page.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Online Carer Support

This is an online program designed to help carers who are supporting a relative, friend or an individual with mental or physical needs. This is a one off webinar session of 1.5 hours and is an online interactive conference which provides the opportunity to ask questions confidentially. We will provide useful information such as support available within Wellbeing and with other relevant organisations.

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Parenting the Anxious Child

Parenting stressed and anxious children up to 11 years old can be very challenging. If you struggle to know how to support a child of this age who is anxious, this online workshop can help you understand anxiety better and how you can help children cope with this.

The workshop is based on established research. The first section will cover what anxiety is and how to recognise it in children, what fear and anxiety are, and what happens in the brain when we get anxious. It will also look at how thoughts, feelings and behaviours can lead to the anxiety trap where both parents and children can get stuck. The second section will cover how you can help anxious children, looking at practical, hands on strategies as well as some reflective work. You can access free online printable handouts which accompany the workshop to help you with this.

Parenting the anxious child is primarily designed for parents but can be just as useful for teachers and other professionals who work with children. The workshop is live and interactive, giving you the chance to ask anonymous questions which will be answered during the session.

For access to this workshop, please ask your GP, School Nurse, Health Visitor or any professional working with your child to make a referral on your behalf.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Successful Study - For Young People

Successful Study is a workshop written to help with the process of study. It provides practical advice and support to give the best chance of success.
The workshop is based on a psychological understanding of the mind and brain. It covers ‘the study trap’, general wellbeing, study principles, motivating ourselves, deadlines and exams. Within an understanding of the mind and brain, Successful Study provides a variety of ideas and tips to get the best out of ourselves when it really matters.

The programme is written for anyone who is undertaking study whether it be GCSEs, A Levels or Further Education. It is written and produced by the Youth Wellbeing Service for under 25s, however the content will benefit any student regardless of age and level of study.

Successful Study is a single two hour webinar with a break half way through. During this break participants can choose to continue to watch the webinar live or log out and watch the second half via a recording at a later date. A link to the recording will be sent via email following the live session.

You need to be registered with us to attend this course

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. Register here using our self-referral form

Interested? See available dates here

Dealing with Feeling Down - For Young People

“Low mood” is something we all have at some point in our lives. However, if you feel this is becoming quite frequent, then this online workshop can help you better understand low mood and when this may become a problem.  It will provide you with coping strategies for you to deal with your low mood.

The online workshop is based on psychological understanding on the mind and brain. It covers “the sadness trap” which will enable you to get an insight into why you may be feeling sad and how this will affect you thoughts and behaviours. It will also look at how sleep and diet can affect your mood, as well as looking at “the teenage brain”.

“Dealing with Feeling Down” is live and interactive, giving you the opportunity to ask anonymous questions which will be answered during the session. It is a 1 hour session which runs once a month during the evening.

evening.

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you.  (16-18 years)

If you are aged 13-15, please talk to your GP, school staff, school nurse or health or social care professional who can support you to be referred to our services.

 

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form

Dealing with Feeling Anxious - For Young People

When people feel anxious, they often worry about things. It could be worrying about getting somewhere on time, or how you are doing to do in an exam, or your worries could be more general “what if” worries.

Worrying is something we all do. Sometimes worrying can be useful, however, if we are constantly worrying about things then this is not so useful. If you feel like worries are taking over, then this online workshop can help you better understand and manage your worries.

The online workshop is based on psychological understanding of the mind and brain. It covers “the anxiety trap” which will enable you to gain an insight into why you may be worrying more than usual and how this will affect your thoughts and behaviours.  It will also look at how sleep and “the teenage brain” can affect worrying.

Dealing with feeling anxious is live and interactive, giving you the opportunity to ask anonymous questions which will be answered during the session. It is a 1 hour session which runs once a month during the evening.

Registration is free, it only takes a minute, and it gives us vital, confidential information to ensure we support you in the right way, and so we can offer further advice about what might also be useful to you. (16 and over only)

If you are aged 13- 15, please talk to your GP, school staff, school nurse or health or social care professional who can support you to be referred to our services.

This course is available by arrangement only

These are for people already registered and receiving support from our service. Please speak to your clinician if this is of interest to you. Register here using our self-referral form