A psychological therapy service

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How we help

We support in a wide range of ways both 1-1 and with others, and by phone, online and face-to-face. 

 

 

Wellbeing Classes

We all have our own ways of coping with life's ups and downs - the things that help us feel better after a tough day. Our wellbeing classes aim to help you to top up that resilience, or upgrade your coping skills to meet a new challenge.

All of our wellbeing classes are free of charge.

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Our Current Wellbeing Classes

 

Breathing Space

Our Breathing Space class teaches relaxation and mindfulness techniques that can be used any time you feel on edge. You can also learn some of these techniques on our Relaxation Skills page.

In this one-hour session you'll learn:

  • An introduction to Cognitive Behavioural Therapy: An insight into the links between our thoughts, our mood, how our body feels, and our actions.
  • Controlled breathing: To slow things down and feel calmer.
  • Progressive muscle relaxation: To let go of any tension you're carrying in your body.
  • A brief introduction to mindfulness: To take notice, and be present in the moment.

This session is held online as a Zoom Meeting. This means you will have the option to turn on your camera and microphone to interact with other participants, but it is your choice. You're welcome to simply watch and listen.

See our Classes & Courses page for upcoming dates, and use our online self-referral form to book your place.

 

Self Care for Carers

Our Self Care for Carers class teaches ways to look after yourself when you look after someone else as an unpaid carer. If you care for a loved one, we hope this session will help you to start to think about your own wellbeing, and be a route into further support if you wish. 

In this one-hour session you'll learn: 

  • An introduction to Cognitive Behavioural Therapy: An insight into the links between our thoughts, our mood, how our body feels, and our actions.
  • Ways to find a balance: Different activities affect our wellbeing in different ways, so whilst it may not be possible to change what's on your to-do list, we will share a technique that may help you to arrange your schedule in a more helpful way for your wellbeing.
  • You're not alone: We will keep the session open for 30 minutes after the end, for any participants who would like to stay and chat with each other.

This session is held online as a Zoom meeting, and will be more interactive than our typical wellbeing classes. This means you will have the option to turn on your camera and microphone, and take part in group discussions, but it is your choice. You're welcome to simply watch and listen. 

Note: This class is for unpaid carers who look after a loved one such as a partner, friend, relative or neighbour. We would welcome paid care staff to join our Breathing Space class (see above).

See our Classes & Courses page for upcoming dates, and use our online self-referral form to book your place.

 

Surviving Being a Military Partner Course

Our Surviving Being a Military Partner course is an opportunity to meet other military partners and learn tips for managing your wellbeing. 

The 4 session course has been developed by practitioners who are military partners themselves, for anyone who is in a relationship with a serving member of the armed forces.

In this interactive online course you'll learn:

  • From eachother: We know how important it is to connect with others who understand, so the session is designed to include plenty of peer support.
  • About coping with deployment: We'll discuss how different stages of the deployment cycle may affect us in different ways.
  • Tips and techniques for wellbeing: You'll learn some techniques used in Cognitive Behavioural Therapy that can help you to think and feel better, particularly around stress, uncertainty, and communication.

This class is run in partnership with Talking Change, the Portsmouth talking therapy service, and Anchoring Minds Solent Mind's wellbeing support service for military families. 

See our Classes & Courses page for upcoming dates, and use our online self-referral form to book your place.

 

italk Health

Emotional Wellbeing with Type 1 Diabetes

Our Emotional Wellbeing with Type 1 Diabetes class aims to help you improve your self-management of symptoms when living with diabetes by exploring the link between our mental wellbeing and physical health.

In this 1 hour 30 min session you’ll learn:

  • An introduction to Cognitive Behavioural Therapy: An insight into the links between our thoughts, our mood, how our body feels, and our actions and how Type 1 Diabetes can link with all of these.
  • How Type 1 Diabetes can affect our emotions: We will consider the barriers you may face and how to overcome them along with exploring how to move forward using problem-solving skills and ways to manage worries/concerns
  • Progressive muscle relaxation: To let go of any tension you're carrying in your body.

Emotional Wellbeing with Type 1 Diabetes is held as an online webinar using Zoom. This is a little like watching a live video, with the option to type in questions for our facilitators. It means you don’t need a camera or microphone, you can simply watch and listen, to learn alongside others within the comfort of your own home.

This class is delivered together with Talking change, Portsmouth's local talking therapy service. We hope that this session might offer you a helpful introduction to italk or Talking Change, but we appreciate that we cannot cover everything in one class. So, if you feel that you would like further support, there will be an opportunity to explore further support after the sessions. You can find out more about our tailored treatments for patients living with a long-term physical health condition like Type 1 Diabetes on our italk health page.

 

Emotional Wellbeing with Type 2 Diabetes

Our Emotional Wellbeing with Type 2 Diabetes class aims to help you improve your self-management of symptoms when living with diabetes by exploring the link between our mental wellbeing and physical health.

In this 1 hour 30 min session you’ll learn:

  • An introduction to Cognitive Behavioural Therapy: An insight into the links between our thoughts, our mood, how our body feels, and our actions and how Type 2 Diabetes can link with all of these.
  • How Type 2 Diabetes can affect our emotions: We will consider the barriers you may face and how to overcome them along with exploring how to move forward using problem-solving skills and ways to manage worries/concerns
  • Progressive muscle relaxation: To let go of any tension you're carrying in your body.

Emotional Wellbeing with Type 2 Diabetes is held as an online webinar using Zoom. This is a little like watching a live video, with the option to type in questions for our facilitators. It means you don’t need a camera or microphone, you can simply watch and listen, to learn alongside others within the comfort of your own home.

This class is delivered together with Talking change, Portsmouth's local talking therapy service. We hope that this session might offer you a helpful introduction to italk or Talking Change, but we appreciate that we cannot cover everything in one class. So, if you feel that you would like further support, there will be an opportunity to explore further support after the sessions. You can find out more about our tailored treatments for patients living with a long-term physical health condition like Type 1 Diabetes on our italk health page.

 

Living with Chronic Pain

Our Living with Chronic Pain workshop aims to explore how pain can affect our mood, and help you to consider whether talking therapy could help you to manage the impact of pain on your emotional wellbeing, and perhaps even feel more able to manage your pain itself. 

In this 2 hour interactive session online, you'll learn: 

  • From eachother: You'll have the opportunity to ask questions or discuss with other attendees, although you are equally welcome to simply watch and listen. 
  • About managing chronic pain: You'll hear from the South West Hampshire Pain Management service, who have specially recorded a video for this class, about how and why we experience pain in our body, and the emotional impact of living with pain. 
  • How italk can help: Learn about how psychological approaches could help you, and how italk supports people living with chronic pain. 

You don't need a diagnosis to attend. If you're living with long-term or persistent pain, join us by completing our self referral form and booking your chosen date. 

You can find out more about our tailored treatments for patients living with long-term physical health symptoms like chronic pain on our italk health page

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