A psychological therapy service

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How can italk help me?

italk provides free treatment to people suffering from a range of common mental health problems.



I'm struggling to manage my mood

Our Managing Moods Workshop is designed to teach you some Cognitive Behavioural Therapy based Guided Self Help to manage symptoms of anxiety, depression and stress.

How can it help?

As well as teaching you some new skills and techniques to manage your mood, there are other benefits to attending the workshop. These include being around others with similar experiences or stories as yourself, having a scheduled time each week to focus on your recovery, and being able to ask a practitioner any additional questions  you may have during or after the sessions.

The sessions are semi-interactive; this means that information will mainly be presented to you by our two trained
Practitioners and you will be given handouts at each session to personalise the skills to your journey. There will be some small group discussions, however you do not have to share anything personal if you do not wish, and you will not be expected to talk in front of the group.

Session Overview

  1. Looking at Mind over Matter: This concentrates on how depression and anxiety begin, but most importantly what keeps it going. We discuss panic and focus on how the body is affected by our mood. We will introduce you to CBT and how it works and teach you some stress reduction strategies.
  2. Looking at Thinking: Here you will be able to concentrate on understanding how our negative thinking affects our thinking and how to begin challenging these thoughts.
  3. Looking at Life: In this session we focus on getting your motivation back, but also pacing yourself. We look at setting goals and working towards them.
  4. Looking at Better Behaviours: Here we look at strategies to help us manage worries, move from constant worrying to effective Problem Solving and Goal Setting. Finally we end by working through what does and doesn’t aid sleep.

Each session will end with suggestions for activities to try. Evidence suggests that people who practice these skills between sessions will get much more from the workshops.  


· Four sessions (once a week)
· Up to 2 hours, with a break
· Minimum attendance is 3 out of 4 sessions, as each session is critical.
   However, missed sessions can be caught up on, if you discuss this with us in advance
· All workshops are FREE

What if it’s not for me?

If you attend the 4 sessions and find it wasn’t what you needed, or you would like some additional support, you can request a review after the group has finished. Within this review we can talk through any alternative options for treatment. You can also decide to request a full assessment following the group. The facilitators will explain this in the final sessions.

At times of stress, anxiety or depression some people think of harming themselves or others. If this applies to you we would not recommend you register for one of our groups or workshops. It would be more helpful to seek advice from your GP and possibly refer yourself for an individual Telephone Assessment.  Please note there may be a short wait for an appointment so please see our 'urgent help' section if you feel unable to wait for an appointment. 

Managing Moods - Find a group

Find your nearest Managing Moods group below, click the purple button to book your place.


Venue: Alton Assembly Rooms
First Session:  7th January
Time:  11am - 1pm


Venue: Queen Mary's College
First Session:  7th January
Time:  6pm - 8pm


Venue: Wells Place Centre
First Session:  7th January
Time:  6pm - 8pm


Venue: Fareham Academy
First Session:  7th January
Time:  6pm - 8pm


Venue: Nimrod Community Centre
First Session:  2nd January
Time:  12pm - 2pm

Venue: St Vincent College
First Session:  3rd January
Time:  6pm - 8pm


Venue: Havant & South Downs College, Waterlooville
First Session:  2nd January
Time:  6pm - 8pm

Venue: Acorn Community Centre, Wecock Farm
First Session:  7th January
Time:  12pm - 2pm


Venue: Lyndhurst Community Centre
First Session:  2nd January
Time:  11am - 1pm


Next dates in January 2019. Booking available from December.


Next dates in January 2019. Booking available from December.

Community Workshops

We regularly run one-off workshops in different community venues across the region. They are completely free to attend and cover a range of topics.If you run a community space and would like a workshop you can email us at: info@italk.org.uk

Want to improve the mental wealth of your staff or students?

Did you know we also offer a free service to Schools, Colleges and Businesses in the local areas.

Recent figures tell us that 40 million working days were lost last year through poor mental health and the combined effect of all of this currently costs the UK economy £34.9bn per year.  

That is why we offer a number of workshops, all of which can be adapted to meet the needs of your audience. These have proved to be very successful, particularly in businesses and local colleges across Hampshire. Following a workshop, anyone who thinks they might need further support will have the opportunity to speak confidentially to a member of our staff and may be offered additional treatment. We can offer workshops on

  • Identifying staff stress
  • Relaxation and mindfulness  
  • Exam stress 
  • Wellbeing at work
  • Wellbeing and relaxation

If you would like more information on the different types of workshops we offer, or would like italk to come and speak to your staff or students please email: info@italk.org.uk


I'm over 60 and feeling low, worried or anxious

Our Brighter Life group is a great way to learn new techniques to boost low mood, help with anxiety and improve your wellbeing.

The group is FREE and run over four consecutive weekly sessions, each lasting two hours.  The sessions cover a range of topics

  • Looking at our ageing
  • ​Looking at our behaviours
  • Looking at our thoughts
  • Maintaining our wellbeing

We provide complimentary tea and biscuits at the sessions. 

If you would like to register for one of our Brighter Life Groups, call us on 02380 383920 and quote 'Brighter Life'

I can't sleep

Can’t sleep? You are not alone.

Many people suffer from insomnia; trouble falling asleep, staying asleep, or both. As a result, they may get too little sleep or have poor-quality sleep which means that they do not feel refreshed when they wake up. Insomnia can be triggered by situations such as; stress at work, family pressures, noisy neighbours, illness, a traumatic event etc. Find out more

Groups at Step 3

The majority of our groups are offered at Step 2, however we do also have a range of groups for patients who are accessing the Step 3 part of our service. These groups are facilitated by our High Intensity Therapists. Your therapists will discuss with you if a Step 3 group is the best option for your recovery.



“I thought the group was really good. I didn’t realise how much control I had over my own mental health until and I have learnt lots of techniques to take away. Since attending the group, my panic attacks have stopped, my overall mood is much better and I am getting on really well with my family.”
Andrew's story - Managing Moods group

Click here to read more patient stories…