Talking Therapies : Calm Your Anxiety workshops
Overview
Calm Your Anxiety is an online group course designed to teach you ways to worry less and improve your wellbeing. You will learn skills that you can use in everyday life to feel more in control and better prepared to manage feelings of anxiety.
The course runs over six weekly sessions, each lasting around 90 minutes. The sessions are held on the same day and time every week. You can choose day or evening sessions, whichever works best for you.
The sessions will cover:
- noticing your signs and symptoms
- identifying worries
- how to manage your worries
- problem solving practical problems
- ways to relax
- how to maintain the gains made during your treatment and stay well
After each session, we will provide you with worksheets to use as helpful reminders of what you have learned.
We will email you a questionnaire that asks about your symptoms before each session. Your answers will be used to help us monitor your progress.
Accessing this treatment
To access this therapy you need to complete a wellbeing assessment with NHS Berkshire Talking Therapies, and be offered this treatment by one of our therapists. You may be offered a different treatment if we find another therapy or service is better suited to your needs.
You can refer yourself to NHS Berkshire Talking Therapies for a wellbeing assessment by completing our online form.
Frequently asked questions
Who delivers Calm Your Anxiety Workshops?
The sessions will be delivered by Psychological Wellbeing Practitioners (PWPs), who are therapists registered with either the British Association for Behavioural and Cognitive Psychotherapies (BABCP) or the British Psychological Society (BPS).
This includes qualified therapists and trainees working towards their postgraduate certificate.
How long will I have to wait to start treatment?
We run regular courses but if they have just started you may have to wait a few weeks for the next available course to start.
How can I prepare for my sessions?
When attending your sessions by video call, you will need to have:
- reliable and regular access to the internet
- a device (phone, tablet, or laptop) that can join video calls and play video (including sound)
- a private space to take the call, where you are free from interruptions or distractions (such as driving or care giving)
To get the most out of your treatment we suggest you:
- attend all sessions on time as planned
- are open and honest about your problems
- are an active participant in your sessions
- bring a pen and paper to take notes that you can read back on afterwards
- allow yourself time after your session to gather your thoughts
- spend time in between sessions to reflect on what was discussed and complete any tasks you’re asked to do.
Do I have to go on camera and give my real name?
Yes. We find that having cameras on helps keep everyone focused and improves participation. We also need to see that you’ve attended your treatment sessions, so you need to give your real name.
Will I have to talk about how I’m feeling?
The workshop sessions aren’t ‘group therapy’. The Calm Your Anxiety workshops do not involve sharing experiences or hearing about people’s personal reasons for coming to the sessions.
You will be asked to take part by practicing the skills being taught.
What if there is someone I know on the course?
We set out ground rules about confidentiality at the start of each course.
More about Talking Therapies
If your question isn’t answered here, you can find additional FAQs about Talking Therapies on our service page.
Resources
Relaxation exercises
Progressive muscle relaxation (PMR) exercises can help you become more aware of stress and how it affects your body.
We have developed audio exercises that will teach you how to spot the early signs of stress and learn skills to ease it.
We recommend trying the extended exercise first and moving on to the brief exercise as you become more familiar and confident. We’ve found it can help if you play the two recordings in a quiet room away from distractions, where you can sit comfortably.
Do not do these exercises while driving or at other times when you need to be aware of your surroundings.
You might need to practice the exercises for a few weeks before you feel the benefits.
If you have a physical health issue, such as back problems, we advise you speak to your GP before you begin.
Stress Less Relaxation Brief Exercise 1
File size: 7.28MB
Stress Less Relaxation Extended Exercise 2
File size: 24.26MB
Support to stay well after your treatment
At the end of your treatment, you can join our online platform called SHaRON (Support Hope and Recovery Resources Online Network).
This is a secure online space for you to connect with others who are on a similar treatment journey and help you maintain the gains made during therapy and stay well.
When you log in, you’ll be able to find support resources such as forums, videos and blogs.
During office hours, you can also use The Wall to talk to peers and to our moderating team, which includes experienced clinicians, former patients, and volunteers, who can provide real-time commentary and support.
It can also be used by relatives and carers who are supporting a friend or relative with their needs.
Ask your therapist to help you get started.