What are modules?
At our meetings we like to use written materials to prompt discussion and reflection, and to share wellbeing tips. We call these “modules” and their content often ties into our 12 Steps.
Our module working group has been rewriting these materials steadily. The modules you find below are all those which have been reworked.
Module 1. Changing how you feel
Expert survivalists have identified three things needed for surviving tough situations: hope, a plan and effort. They’re connected. So when one of them is missing, coping becomes really challenging…
For the full module on surviving and moving towards change: click here.
Module 2: Tips for raising your self-esteem
Your level of self esteem is based upon the unique experiences and personal relationships that have made up your life. Positive and fulfilling relationships will help raise your self esteem, but negative experiences and troubled relationships tend to do the opposite…
For the full module: Click here.
Module 4: The Sliding Scale
What are my personal signs I’m sliding up the scale? These may be common or recognised signs such as crying, worrying, anger, changes to your sleeping, or they may be more subtle. An increased need for things to be clean or sudden snapping at those closest to you could be signs too. These signs will be personal to you…
For the full module: Click here.
Module 5: Thoughts, Feelings & Behaviours
The way we think about certain situations can affect how we feel and how we behave. If we interpret a situation negatively, then we might have negative feelings or emotions as a result and then behave in a particular way…
For full module, Click Here.
Module 7: Budgeting Your Time
Sometimes we can forget that we own our own time. While there may be compromises that we need to make at work and in relationships, how we choose to spend our time is up to us individually…
For the full module: Click here.
Module 8: What are feelings?
You may find that instead of your feelings fading or changing over time, you have one repeated feeling that drowns out all the rest (such as continually feeling sad or angry). If your feelings are impacting on your relationships or everyday activities, then they may be becoming a problem for you.
For the full module: Click here.
Module 9: Why Worry?
A non-actionable worry is a type of worry you simply cannot change. Often these worries are a product of unhelpful thinking (negative feelings you have about yourself or the world) or come from a wish to have certainty over things we can’t control…
For the full module: Click here.
Or, for our pandemic-adapted version of this module, click here.
Module 10: Staying Motivated
Motivation for doing even the smallest things can be hard to find, particularly if we are in mental distress. From meeting up with people to eating well, it can be hard to find the motivation to do the things that are good for your mental health…
For the full module: Click here.
Module 11: Assertiveness
Assertiveness is the ability to honestly and openly express what we need and how we feel. Assertiveness involves respecting your own needs and needs of others equally or standing up for your personal rights in a way that doesn’t ignore the rights of other people…
For the full module: Click here.
Module 12: Get the power - empowering behaviour
When we experience mental health problems, we are often confronted withpowerlessness i.e. the feeling that we have no control over a situation. Sometimes this is caused by others discriminating against us, or others making decisions for us when we were unable to. Learning how to ‘get the power back’ is an important step for building hope for the future…
For the full module: Click here.
Module 13: Stigma & Labelling
Labelling is the practice of using a single word or phrase to describe something or someone. Sometimes we label ourselves, but most of the time labels come from other people. Being assigned a label can be helpful and unhelpful at different times.
For the full module: Click here.
Module 14: Personal Evaluation
Personal evaluation is a process of self-assessment where we look at how our behaviour, thinking, feelings and the ‘things in our life’ are affecting our mental wellbeing. Doing this can help us figure out what is good for us and what is working against us.
For the full module: Click here.
Module 15: Supporting others
If you’re at a support group, the chances are you benefit from being with others, gaining and giving support. Sometimes supporting others can really boost our self-worth and offer connection; but sometimes we can feel scared of saying the wrong thing…
For the full module: Click here.
Module 16: Tackling Toxic Self-criticism
Self-criticism is the act of becoming aware of our own flaws. It can be a healthy way to increase self-awareness and grow, but if done too much it can become toxic, causing low self-esteem and poor wellbeing.
For the full module: Click here.
Module 17: Learning to be Mindful
Mindfulness simply means being aware of the here and now. Often we operate on auto-pilot when carrying out routine tasks such as travelling to work, only to realise later that we have no recollection of the activity as our thoughts were elsewhere…
For the full module: Click here.
Module 18: Tips for Increasing Resilience
Resilience is an inner strength which helps us to cope with setbacks in our lives, such as developing an illness, losing a job or the death of a loved one. We cannot always avoid every obstacle, challenge or change in life, but we can increase our resilience in coping and learn how to bend with pressure instead of breaking. Having resilience is not just about bouncing back, but about adapting so that you are more prepared to handle stress in the future.
For the full module: Click here.
Module 19: Loneliness
Find tips for managing loneliness in our original module (click here), but you may also find our pandemic-specific module useful here.
Module 21: Seasonal Change
As the weather turns colder and the daylight hours get shorter, you may find your mood or energy levels drop. You might notice changes in your sleeping patterns, eating habits, your concentration or your ability to socialise. For some people the effects can interfere with their daily life and their mental health. The official diagnosis for this is Seasonal Affective Disorder (SAD), commonly called “winter blues”…
For the full module: Click here.
Module 22: Coping at Christmas
Remember that there are no rules about how you must spend Christmas Day… this and other tips in our Coping with Christmas module.
For the full module: Click here.
Module 23: Physical Activity for Wellbeing
How can physical activity improve our mental health? This module includes some great tips on how to sustainably improve your fitness and find the right balance for you.
For the full module: Click here.
Module 24: Coercive Control
Coercive control is a pattern of behaviour that an abusive person uses in a relationship to control their partner’s behaviour. This module explores some of the patterns you might see in a controlling relationship.
For the full module: Click here
Module 25: Coping with Change
Given the events of the past few years, many of us have experienced a lot of unexpected change and uncertainty. This can disrupt our routines and lead to feelings of hopelessness and feeling like we don’t have any control. This module explores ways to cope with change.
For the full module: Click here.
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