‘Stress Control’ is a six session course, delivered by your FREE local NHS service.
Each session lasts for 90 minutes (including a break) and is delivered in a convenient local venue.
Although it is called Stress Control the course provides a range of clinically proven techniques to help with symptoms of anxiety, feeling overwhelmed, worry and stress.
Stress Control combines Cognitive Behavioural Therapy (CBT), Positive Psychology and Mindfulness.
The course is FREE and registering to attend is easy. Just choose the venue and time which suits you, and click the register button to complete a short online form. We’ll be in touch with you to confirm your place.
If we feel the course might not be right, we’ll let you know and arrange an assessment appointment to discover what might be more suited to your needs.
‘Stress Control’ was devised by Dr Jim White, a Fellow of the British Psychological Society and a consultant clinical psychologist in Glasgow. It aims to help the large number of people who want to learn some great ways to prevent stress from becoming a problem or stopping it being a problem. Through published research, we know that the class works for people who already feel that stress is a problem and for those who feel they are coping at the moment and want to stay on top of stress in the future.
‘Stress Control’ is now used across the world and the classes are very popular and effective.
Each session deals with a separate aspect of stress and the programme does link them all together. We do therefore recommend that you attend all six sessions. If however you do miss a session, it is possible to catch up and still get a lot from the course.
Below you will find a taster of what each session covers.
The class (and all the information you are given when you attend) will teach you about stress and will give you a range of helpful tools to fight it. Like anything else in life that is worth having, you have to work hard and practice the skills you will learn.
Each session (and the booklets we share) provide you with exercises which you can go away and put into practice in life. We know from feedback we have received that using these exercises and making small changes can make a big difference.
The course aims to both teach you new skills that can fight, or even prevent stress but also boost your sense of wellbeing for the future. The booklets we provide as part of this course can be extremely helpful to hang onto and come back to. Keep them safe so that, in the future, you can use them to stay on top of your stress.
Our booklets are sent to you by email so can be saved and returned to at any time. We do hold some small stocks of physical booklets for those with no access to email.
No, you will not be asked to talk in front of other people. ‘Stress Control’ is not a group therapy. Whilst our skilled facilitators will make the sessions engaging for you, we understand that you might not wish to talk about any problems in front of others.
‘Stress Control’ is like an educational class. All the seats face the front and the facilitators will stand at the front. Their role is to make you feel at ease and to teach you about stress (and how to tackle it) and wellbeing (and how to boost it).
Your role is to pick up the new skills and go off and work at what you have learned.
Over the course of the 6 weeks learning new skills and trying them out, you should be in a good position to tackle stress and symptoms of anxiety.
No. Although you are welcome to take notes if you feel that’s helpful remembering some of the tips and strategies we teach.
‘Stress Control’ is designed to be straight-forward and simple to understand.
If however you struggle with concentration the booklets we provide alongside allow you to learn at your own pace.
It can help to read through the booklet in the week before that topic is taught at the class.
INFORMATION: How Stress Control works. Detailed information about stress: anxiety, depression, insomnia, panic feelings, low self-esteem and confidence, etc. How common is stress? The 14 most common signs. Anxiety and depression tests. What keeps stress going? The Vicious Circle. Important statements.
SKILLS: Getting started: Stress Control in nine words: face your fears, be more active, boost your wellbeing.
INFORMATION: The vicious circle: how the body feeds stressed feelings. Anxiety: fight/flight/faint/freeze. Depression: being overwhelmed and withdrawing. ‘I had a black dog’.
SKILLS: Caffeine, breathing retraining, exercise, progressive relaxation.
INFORMATION: The vicious circle: how thoughts feed stressed feelings and the body. The role of vigilance and threat; 'grasshopper thinking' and 'the Blinkers'.
SKILLS: Thinking your way out of stress: 'Wait a minute', the Big 5 Challenges', Breaking stress up.
INFORMATION: The vicious circle: how actions feed stressed feelings, body symptoms and thoughts. Building the positive circle – seeing the big picture. Effects of avoidance and behaviour.
SKILLS: Face your fears; breaking out of the safety zone; problem solving.
INFORMATION: Dealing with feeling overwhelmed with a focus on the role of faulty breathing in keeping stress going. We will look at ways to control your breathing along with combining the skills already learned on the course.
SKILLS: Breathing retraining, preventative CBT approaches.
INFORMATION: Looks at the importance in getting a good night’s sleep and the problems lack of sleep or poor quality sleep cause.
SKILLS: Relaxation, ‘Sleeping tips’ and ‘Retraining your sleep’.
INFORMATION: The importance of boosting wellbeing in combination with removing stress
SKILLS: ‘Five a day’: Connect, Be Active, Keep learning, Give, Gratitude, Healthy Eating, SMART goals. Take notice and Mindfulness. We finish with ‘Controlling the future’ and ‘Becoming your own therapist’.
Two of our trained and friendly Psychological Wellbeing Practitioners.
Health in Mind (Delivered by Sussex Partnership NHS Foundation Trust)
I was nervous and apprehensive in the beginning of the course. But soon felt comfortable and found the course a pleasant experience.
After decades of pain and worry I am now able to understand my situation and finally feel that I can actually start to move forward again.