Here is a list of all the seminars, courses and workshops that the service provides.

Please click on the titles below to find out more.

Overcoming depression

Have you noticed yourself being stuck in a rut? Do you find yourself doing things that you know will make you feel depressed but you either can’t be bothered to change or you don’t know how to break out of this negative cycle? Do you find yourself ruminating over the past a lot?

Most of us feel low or depressed at some point in our lives. However, if this has been going on for a long time then you may feel as though you are always going to feel like this. Our Overcoming Depression course is to help you break out of these negative cycles you may find yourself in. The course is designed to help you identify your negative cycles and learn tools and techniques to manage your depression symptoms.

This is a 12 week course with each session lasting around 90 minutes. Each week you’ll be learning something new, here is what would be covered.

  • Session 1: Overview of depression and an Introduction to Cognitive Behavioural Therapy
  • Session 2: Goal setting and learning how to plan your week with activities that help lift your mood
  • Session 3: Continuing with planning your week and learning about your values
  • Session 4: Problem solving, identifying Negative Automatic Thoughts and using thought diaries
  • Session 5: Thought Diaries continued (looking for evidence)
  • Session 6: Thought Diaries cont. (balanced thoughts) and developing self-compassion
  • Session 7: Learning about unhelpful thinking styles
  • Session 8: Looking at developing helpful cycles and learn mindfulness
  • Session 9: Looking at how past experiences are affecting you today
  • Session 10: Learning how to develop more helpful rules or beliefs to manage your depression symptoms
  • Session 11: Learn how to overcoming sleeping issues, healthy diet, exercising and managing anger, guilt and shame emotions
  • Session 12: Consolidating techniques and developing a relapse prevention plan

Interested in this course?
If you are already referred, please speak to your therapist or call us on 01234 880400.

If you are not referred to us, it's easy to refer yourself here.

Alternatively, give us a call on 01234 880400.

Social anxiety group

Do you fear being judged or criticized by others? Do you notice you are feeling stressed, or having distressing physical symptoms when you are with others?

Then you can do something about this.Help is available for you if you experience the following symptoms in social situations:

  • Sweating, raised heart rate, blushing, trembling, stumbling over words, etc.
  • Concern that anxiety symptoms will be noticed by others and will result in being embarrassed or rejected
  • Fear of attending or talking to others at social gatherings like weddings or parties
  • Shyness and anxiety about dating or initiating other relationships
  • Anxiety about speaking in public (small or large groups), eating in restaurants or other social situations

We can help you to:

  • Improve the quality of your life by being comfortable around people
  • Be more confident to achieve your life goals without the fear of being judged
  • Be more outgoing, meet new people and to enjoy socialising
  • Speak up in groups and do things like singing, dancing, eating, writing when others may be watching
  • Be more assertive at home and at work
  • Make friends and form relationships
  • Generally improve your mood and be more confident

Don’t hide away, call Bedford Wellbeing Service today on 01234 880400, help is at hand!

Interested in this workshop?
If you are already referred, please speak to your therapist or call us on 01234 880400.

If you are not referred to us, it's easy to refer yourself here.

Alternatively, give us a call on 01234 880400.

Living with a long term condition

Living with a long term condition can be very challenging and cause a range of issues. Sometimes it can cause low mood, uncertainty and stress.

Often, people with long term conditions feel that their life is unpredictable and difficult to control. You may feel life has lost meaning or that you are not the same person that you used to be. These thoughts might lead to feelings of frustration or isolation.

Our 8 week programme Living with Long-Term Conditions focuses on those issues. Based on cognitive behavioural therapy (CBT) the course aims to help participants to understand how long-term conditions, thoughts and feelings are interconnected. Using evidence-based therapies can help you to develop skills which will be helpful to regain more control over life, manage pain and challenge unhelpful thoughts.

The course is run for 8 weeks with a small group of people. It gives an opportunity to meet others with similar experiences and together build new strategies to cope. The course requires commitment as participants are asked to complete different tasks between the sessions and clients are therefore asked to attend all the sessions provided.

  • Session 1: Goal setting, what is CBT, behavioural/physical symptom diary (to build understanding of the link between mood and physical symptoms and behaviour)
  • Session 2: Being active, links between physical and mood, types of activities that can help and SOC (Selection, Optimisation, Compensation), planning
  • Session 3: Planning activities, boom or bust, managing fatigue, Activity and Rest diary, activities can’t do – values in activities, planning activities
  • Session 4: Pain and fatigue management, negative thoughts about pain– mindfulness, planning activities
  • Session 5: Cognitive restructuring, ‘what can I do’, mindfulness
  • Session 6: Types of worries, worry diary, mindfulness, sleep
  • Session 7: Problem solving
  • Session 8: Summarising the group

Interested in this course?
If you are already referred, please speak to your therapist or call us on 01234 880400.

If you are not referred to us, it's easy to refer yourself here.

Alternatively, give us a call on 01234 880400.

Cognitive behavioural therapy for insomnia

This course is aimed at those experiencing difficulties with getting to sleep or staying sleep. Please note that you do not have to have a diagnosis of Insomnia.

The course is six weeks long and it is set out to help you to not to just ‘reset’ your clock but also to learn more about sleep, managing worry, relaxation and our attitudes towards sleep (or a lack of it).

  • Week one is focused on sleep patterns, needs and cycles and ends with Sleep Hygiene. Sleep Hygiene helps us identify unhelpful habits and lifestyle choices that may be stopping us from getting a good night’s sleep.
  • Week two is where things might get tough as we start to plan ‘Sleep Restriction’ to help us reset the clock and get into a routine that suits us.
  • In the third session, we look at any other external and environmental factors that could be causing us to lose sleep.
  • Week four is entirely focused on ‘Worry Management and Relaxation’.
  • Week five considers our attitudes towards sleep and helps us think about adapting where necessary.
  • The last session of the course is a recap that gives participants an opportunity to go over techniques they found helpful and help identify any areas of concern.

Once the course is completed, you will go on to have a review session with the clinician responsible for the course and proceed as appropriate.

Interested in this course?
If you are already referred, please speak to your therapist or call us on 01234 880400.

If you are not referred to us, it's easy to refer yourself here.

Alternatively, give us a call on 01234 880400.

First steps to change post traumatic stress disorder

The First Steps to Change Post-Traumatic Stress Disorder course is a four session course offered to everyone waiting for treatment for Post-Traumatic Stress Disorder (PTSD). The aim of this course is to introduce you to theory and prepare you for the start of your treatment. The course looks at:

  • Session 1: Introduction to symptoms of PTSD
  • Session 2: Understanding how memory works in PTSD
  • Session 3: Grounding and relaxation techniques
  • Session 4: Managing nightmares and sleep in PTSD

Interested in this course?
If you are already referred, please speak to your therapist or call us on 01234 880400.

If you are not referred to us, it's easy to refer yourself here.

Alternatively, give us a call on 01234 880400.

Postnatal depression group

Having a new baby is a big life change. It can be an exciting time but also a very difficult time as well. It is common to experience a period of ‘baby blues’ after having a baby but sometimes this period can be prolonged and turn into feelings of anxiety and low mood that do not go away. You may notice you are crying more, your appetite has changed, you don’t want to go out, you are avoiding things…… You may also be thinking more negatively about yourself, others, the future and about motherhood.

The 8 week programme, Postnatal Depression/Anxiety focuses on these issues. Based on cognitive behavioural therapy (CBT) the course aims to help participants to understand how thoughts, feelings and behaviours are interconnected and how we can challenge our thoughts and change our behaviours to hopefully make us feel better.

The course is run for 8 weeks with a small group of new mothers, with a crèche available for babies/small children at the ABC Children’s Centre in the Mall in Luton Town Centre. The group gives an opportunity to meet others with similar experiences and together build new strategies to cope. The course requires commitment as participants are asked to complete different tasks between the sessions and are asked to attend all the sessions provided.

  • Session 1: Introduction to the group
  • Session 2: Psychoeducation on anxiety
  • Session 3: Psychoeducation on depression
  • Session 4: Introducing Behavioural Activation
  • Session 5: Understanding negative thoughts
  • Session 6: Understanding worry – discuss the two types of worry
  • Session 7: What are and normalising intrusive thoughts
  • Session 8: Blueprinting – What have you learnt? What has been helpful?

Interested in this workshop?
If you are already referred, please speak to your therapist or call us on 01234 880400.

If you are not referred to us, it's easy to refer yourself here.

Alternatively, give us a call on 01234 880400.

First steps to change group

The First Steps To Change course is a two session course offered to everyone waiting for Cognitive Behavioural Therapy (CBT).

The aim of this course is to introduce you to CBT theory and prepare you for the start of your treatment. The course looks at:

  • Session 1: Introduction to CBT (what is anxiety and depression, goal setting) and we will also discuss vicious cycles (understanding thoughts, feelings and behaviours)
  • Session 2: We will look at tools and techniques to change behaviours and to challenge negative thoughts

Interested in this workshop?

If you are already referred, please speak to your therapist or call us on 01234 880400.

If you are not referred to us, it's easy to refer yourself here.

Alternatively, give us a call on 01234 880400.

Obsessive compulsive disorder group

Based on cognitive behavioural therapy (CBT), our 12 week course aims to help participants to understand how their past and present link together and focuses on current difficulties and what is maintaining them and also help us plan treatment interventions.

Think about the behaviours you may be engaging in, often we start these behaviours as they make us feel better but then the solution becomes the problem.
The course provides psychoeducation on OCD and implements a cognitive-behavioural treatment plan to improve level of functioning and decrease severity of symptoms.

The course covers the following topics:

  • Session 1: What is OCD, Types of OCD,Goals for therapy
  • Session 2: The cognitive model of OCD, Understanding the Maintenance cycles and Explanation of intrusive thoughts
  • Session 3: Identifying and changing Avoidance and Safety seeking Behaviours, Hierarchy and Exposure /ERP
  • Session 4: Cognitive Restructuring, Thinking Errors and Behavioural Experiment
  • Session 5 - 7: Homework, Cognitive Restructuring, Behavioural experiments and exposure, Trouble shoot encountered problems, Self-monitoring
  • Session 8 - 12: Dealing with worry and rumination, Problem solving, Dealing with termination, Planning for the future/relapse prevention and arrangement for post-treatment review

Interested in this workshop?
If you are already referred, please speak to your therapist or call us on 01234 880400.

If you are not referred to us, it's easy to refer yourself here.

Alternatively, give us a call on 01234 880400.

Self-referral

This self-referral form should take 10-20 minutes to complete. Please fill in as much detail as you can, as this will enable us to quickly process your request. If you have questions or need help with this form, please call 01234 880400 from 8am-5pm Monday and Friday and 8am- 8pm on Tuesday, Wednesday and Thursday.

Eligibility Criteria: 18 years or over (or 17 years and not in full-time education).

Not currently being seen by secondary services (community mental health team) or crisis team? Click here to open our secure self-referral form in another window.