Wellbeing and Mood Management (WAMM)
WAMM is a course based on Cognitive Behavioural Therapy. The course is free to attend and runs over five consective weeks and is run by two qualified Wellbeing Practitioners from the Wellbeing team.
There will be a maximum of 25 people attending each course and the number of attendees can vary each week. Attendees are all people who may be experiencing stress, depression or anxiety.
Session 1: Introduction to stress, depression and anxiety, techniques to manage physical symptoms.
Session 2: Managing unhelpful behaviours.
Session 3: Managing negative thoughts.
Session 4: Managing worry, rumination and mindfulness.
Session 5: Sleep and staying well for the future.
It will help you to learn better techniques to manage common problems such as stress, depression, anxiety, low self-confidence, sleep problems and panic attacks.
WAMM is not a group therapy, so you do not have to talk about your problems in front of others.You just sit back and learn ways to manage stress. Each week you will be given a pack containing information sheets and exercises to complete between sessions. This will help you to apply the techniques we talk about to your own situations and problems.
Time of sessions
Thursday evenings from 17:45 until 19:00.
Specific dates of the course you will be attending will be sent out to you in the post a few weeks prior to the course starting.
The course will be held at:
Burton Fire Station
Parking available on site.
Individual treatment sessions with a practitioner
These individual sessions may include guided self-help and computerized treatment packages, telephone treatments, or face to face sessions
A one off workshop developed by the Burton and Uttoxeter Wellbeing Team to help with understanding and managing stress, anxiety, depression and self-esteem.
This workshop is designed to help give information on coping skills, techniques and strategies in relation to stress, anxiety, depression, low mood, self esteem and confidence.
The workshop involves some interaction with others in a friendly and relaxed environment.
- Definition of stress and how it affects us
- Anxiety, worry and negative thinking
- What is depression and how it affects us
- How low self-esteem develops
- Self-esteem - how it affects us and how to improve it
- The vicious cycle of negative thinking and how this impacts our behaviour
- Stress busting strategies and wellbeing tips
- Sleep, lifestyle and nutrition information
- Challenging negative thinking and addressing the inner critic
- Relaxation and mindfulness info with a practical relaxation session to finish!
Cognitive Behavioural Therapy
Cognitive Behavioural Therapy (CBT) can help you to change how you think ("Cognitions") and what you do ("Behaviour"). These changes can help you to feel better. Unlike some of the other talking treatments, it focuses on the "here and now" problems and difficulties. Instead of focussing on the causes of your distress or symptoms in the past, it looks for ways to improve your state of mind now.
CBT - How it works
CBT can help you to make sense of overwhelming problems by breaking them down into smaller parts. This makes it easier to see how they are connected and how they affect you. These parts are:
- A situation – a problem, event or difficult situation.
From this can follow:
- Physical feelings
Each of these areas can affect the others. How you think about a problem can affect how you feel physically and emotionally. It can also alter what you do about it. There are helpful and unhelpful ways of reacting to most situations, depending on how you think about them.
Situation: You've had a bad day, feel fed up, so go out shopping. As you walk down the road, someone you know walks by and apparently ignores you.
|Thoughts:||He/she ignored me- they don't like me||He/she looks a bit wrapped up in themselves – I wonder if there's something wrong?|
|Emotional Feelings:||Low, sad and rejected||Concerned for the other person|
|Physical:||Stomach cramps, low energy, feel sick||None – feel comfortable|
|Action:||Go home and avoid them||Get in touch to make sure they're OK|
The same situation has led to two very different results, depending on how you thought about the situation. How you think has affected how you felt and what you did. In the example in the left hand column, you've jumped to a conclusion without very much evidence for it – and this matters, because it's led to:
- a number of uncomfortable feelings
- an unhelpful behaviour.
If you go home feeling depressed, you'll probably brood on what has happened and feel worse. If you get in touch with the other person, there's a good chance you'll feel better about yourself. If you don't, you won't have the chance to correct any misunderstandings about what they think of you – and you will probably feel worse. This is a simplified way of looking at what happens. The whole sequence, and parts of it, can also feedback like this:
This "vicious cycle" can make you feel worse. It can even create new situations that make you feel worse. You can start to believe quite unrealistic (and unpleasant) things about yourself. This happens because, when we are distressed, we are more likely to jump to conclusions and to interpret things in extreme and unhelpful ways.
CBT can help you break this vicious circle of altered thinking, feelings and behaviour. When you see the parts of the sequence clearly, you can change them and so change the way you feel. CBT aims to get you to a point where you can "do it yourself", and work out your own ways of tackling these problems.
"Five areas" assessment
This is another way of connecting all the five areas mentioned above. It builds in our relationships with other people and helps us to see how these can make us feel better or worse. Other issues such as debt, job and housing difficulties are also important. If you improve one area, you are likely to improve other parts of your life as well.