Wellbeing Course Guide_Autumn Winter 17

Wellbeing Centres Autumn / Winter 2017Course Guide

Welcome! Welcome to our autumn / winter 2017 course guide. By picking up this guide you’ve taken the first step towards improving your mental health and we hope it inspires you to continue on this journey with us.Course Guide Autumn / Winter 2017 For those of you who don’t know us... PSS Wellbeing Centres provide recovery focused courses and creative approaches for those experiencing mental health challenges. We aim to help you understand, gain control and move forward with renewed meaning and purpose in life. Last year we supported over 600 people to make positive changes to their mental wellbeing. For those who don’t know us, we work from bases in the City Centre, Speke, Garston and Belle Vale. You can choose which is most convenient for you to attend. Recovery can take time, so each centre provides a safe, nurturing space where you can recover at your own pace. What we offer... 100% For autumn / winter 2017 we’re tshuheorpaeqfppcuyopeoaryiutlviwetyayiortehuof offering more courses than ever. They fall into five categories: • Self-Management • Creative Arts • Digital Technology • Physical Health • Peer Support Have a good look through this guide and see which you think would suit you best. 2

If you see a course that interests you...To get started with us you need to have someone who is currently supportingyou with your wellbeing (e.g. your GP, disability advisor, health trainer) completea referral form, which is available on request. The Wellbeing Centres are opento anyone over 18 who lives in Liverpool and identifies themselves as having amental health issue.Once referred you’ll receive a welcome pack and you’ll be invited to talk to oneof our team. As soon as we know a bit more about you, we can work together toagree a timetable of courses that suits you.Course Key: After completion of an introductory course Anyone can attend Men Peer Only Support Women Only

Self Management Courses Anxiety Management If anxiety is affecting our ability to live our lives in the way that we would like to, it’s worth thinking about ways to help ourselves. This course helps us to identify and understand the biological causes of anxiety symptoms. We also look closely at the relationship between our thoughts and behaviours and our experience of anxiety in day to day life. We get the opportunity to practice breathing and relaxation techniques which enable us to manage and reduce our anxiety in everyday life. This course also helps to build our ability to be resilient when faced with stressful and difficult decisions. Available for anyone experiencing anxiety. Lifting Mood & Raising Self Esteem This course helps us understand what causes depression, how it affects our lives and the steps we can take to lift our mood. We also explore the close connection between depression and the way we view ourselves. When we have feelings of low self-worth and never being good enough, we can lose our motivation, the ability to enjoy life and perhaps most importantly, a sense of hope for ourselves. Through discussion and small group work we discover how to make simple changes to gain a new sense of who we can be. Available for anyone experiencing low mood. tssctuuhhheeppampplolooIetrrihnnhttageteivvoedreempmtsfrheyeoarmtuocmtnbutidoenigcorghetsd.oh..ueaAItnhcvbdaoeyvutrerhytsohelnueeogarfnehra-antcsejliuldlyaditngsahdtetermolaapertmsfneutgalpai,nuelfdsteatltintnodg James 4

Relaxation & Visualisation Self Management CoursesWeekly relaxation sessions are a great way to reduce tension and stress.Regular use of visualisation can improve health and help bring about asense of well-being in mind and body. Using a variety of methods you willbe guided, by an experienced facilitator, into a calm and peaceful stateof body and mind. Although it is not uncommon for participants to fallasleep from time to time, most people will be awake and aware for mostof the session although very relaxed. With regular practice this tranquilstate of mind and body can be maintained outside of the session.Available for anyone needing relaxation.WRAP - WellnessRecovery Action PlanWRAP is about becoming familiar with the ‘well’ you. Looking at the dailythings you do to stay well, addressing some of the situations that preventyou from staying well and discussing new ways of dealing with them.WRAP is about being open to change and new experiences in your lifethat will help to improve and maintain your emotional wellbeing.Open to anyone who has completed an introductory course at theWellbeing Centres. I feel stronger for doing thisHilary 5

Self Management Courses NEW: Mindfulness Workshops Meditation Basics Mindfulness is receiving a lot of interest within the mental health field and meditation is an important aspect of this approach. Meditation itself brings with it substantial physical and psychological health benefits. This workshop aims to clear up any misunderstandings about what meditation is and offers insight on what we are trying to achieve through meditation. It involves a number of meditation ‘practices’ during the session. Mindful Communications Communicating is one of the most important skills in life and affects all our relationships and yet very little attention is paid to it. In this workshop we are exploring what communication entails, the barriers that get in the way and how we can be more skilful in our own communications with the people around us. Mindful Movement This gentle workshop invites people to increase their awareness of their body through movement. As well as offering the body some much needed movement it also provides the opportunity to move out of our heads, helpful for those people who ruminate and think ‘too much’. The session includes mindful walking and chi gong. Mindfulness Workshops are open to anyone who has completed an introductory course at the Wellbeing Centres. 6

Mindfulness Self Management CoursesThe mindfulness course teaches us how to become more aware ofourselves, of others and of our world. Too often these days we are rushingaround without any thought to what we are doing; too often we arebattling with thoughts that go around in our head, too often we arereacting badly to people and events. The Mindfulness course allows us torealise that life can be different by stepping out of our normal habits andnoticing things again - afresh and anew. The course combines meditation practice with practical tasks and is suitable for anyone who has completed an introductory course at the Wellbeing Centres.Everyday MindfulnessEveryday Mindfulness is a weekly session for those who have alreadycompleted a mindfulness course. Each session gives the group membersan opportunity to develop their understanding and practice, share theirexperience of mindfulness and discuss any benefits it is making to theirlives. It also is a great way to get the support and suggestions from eachother which will help us to maintain the practice of mindfulness. Eachmeeting will focus on an aspect of mindfulness or a different way ofapplying it in the everyday world as well as the chance to meditate together.Open to anyone who has completed the Mindfulness course at theWellbeing Centres. 90%hiaqomvfuepyahoalauictdtsyaaoyopntfohylsaiofitteuwivree 7

Self Management Courses Ear Acupuncture Ear acupuncture can be a very effective method for helping with: anxiety, depression, low mood, restlessness, sleep problems, hormonal changes, panic attacks, physical pain and relaxation. Lynn is a qualified therapist with years of experience, feel free to come along and try it out for yourself. Habits Every day we spend about 40% of our time in habit mode. Whether it’s the time we get up or what we have for breakfast, the TV programmes we watch or even how we think, we have developed a set of habits. Some of these habits will be better for us than others, but if we choose to, we can ditch our bad habits and take up new ones. Discover the easy way to build better habits with our new course. Confidence Building and Assertiveness Learning how to develop our confidence so that we start to take control of some situations in our life. We will look at what confidence means and where and when we may want to use it. We will notice the link between confidence and assertiveness and explore situations where we may want to be more assertive in our life - family, friends, etc. There are three stand-alone but linked workshops. It will be a safe space to explore where we might struggle, the fears around becoming more confident/assertive and how best to get those little victories to move forward. Open to anyone who has attended an introductory course at the Wellbeing Centres. 8

Time Out for WomenA safe, supportive environment just for women, to talk and discover orrediscover activities that help us relax and feel more positive in our dailylives.  When life takes over, often the first thing to go is time for ourselves.This group is about rediscovering some joy and fun in life, grownup discussion, gentle movement to music and treatingourselves. We’d love you to come and join us.Open to any woman who hasattended an introductorycourse at the Wellbeing Centres.trsttLsaeeliroymteerlunaerdangaIipxetfeteiamameistdmoledota.ninwnd.SnoItgeiioftnfIerhcamnmeheeelmaabehvlymedflaeetylowveterneilseonorrsgbtakoniucbtitgehlhedet’Is Self Management CoursesLucy on Acupuncture 9

Creative Arts Creative Arts Various creative arts courses to be run on an outreach basis by Liverpool Adult Learning Service. These will include Calligraphy and Card Craft. Open to anyone who has completed an introductory course at the Wellbeing Centres. Art Journaling An artist-led course for those experiencing the challenges of living with anxiety, depression and emotional distress. Working with a lead artist this six week course will help you create and stylise your own art journal using creative expression & art techniques such as collage, layering, spray ink and stencils. No previous art experience needed. Just be open to your own creativity! Open to anyone who has attended an introductory course at the Wellbeing Centres. Peer-Led Art & Craft This group is informal, fun and suitable for beginners as well as more experienced artists. It provides a sympathetic, non-judgemental space where people can share their thoughts and feelings while learning a new skill. Open to anyone who has attended an introductory course at the Wellbeing Centres. 10

Get CraftyThe arts and crafts group is a place where we can come together tocreate pieces of art work and to experiment with our creativity. The useof different materials and colours allows us to explore new ways ofexpressing ourselves and it helps us to discover new passions and hiddentalents. We all have artistic potential in us and the arts and crafts groupgives us the space to unlock this potential and to develop and grow ascreative individuals.Open to anyone who has attended 97% Creative Artsan introductory course at theWellbeing Centres. mhhaoakwopef pysyoayoufuweariefwteheelAll the groups on this 11page require no previousexperience and are open toanyone who has completedan introductory course atthe Wellbeing Centres.

Creative Arts Turning The Page Many of us enjoy reading or listening to stories but we often can’t seem to find the time. The reading group is a place where we can relax and listen to short stories and poems being read aloud and where we can share our thoughts and feelings about the literature in a safe and welcoming environment. It gives us an opportunity to explore new ideas and to have interesting discussions, and it allows us to connect with literature and with each other. The group does not require any reading skills as there is no pressure to read aloud unless, of course, you wish to do so. Open to anyone who has completed an introductory course at the Wellbeing Centres. 92% of you said we have had a positive impact on your health and wellbeing 12

Poetry In Motion Creative ArtsA weekly peer-led poetry and performance group for all. A chance togive poetry a go. Build your confidence and self-esteem. Discuss ideasand read your work aloud, with no pressure to perform.Open to anyone who has completed an introductory course at theWellbeing Centres.Ukulele for BeginnersHave you ever wanted to learn to play a musical instrument? Why nottry this fun and versatile little music-maker? It’s easy to learn ukuleleand cheap to buy! On this six week course you will learn how to tuneyour ukulele, play some basic chords and rhythms, and play some of yourfavourite songs. No prior musical knowledge is needed.Open to anyone who has completed an introductory course at theWellbeing Centres.Ukulele GroupA peer led group for those who have completed the beginners Ukulelecourse and want to continue enjoying this friendly little instrumentwith fellow musicians.Open to anyone who has completed an introductory course at theWellbeing Centres. 13

PSS Wellbeing Centres: City C The Umbrella Centre, 111 Mou Telephone: 0151 708 0415 | Fax: 0151 708Monday Tuesday Wedn Relaxation Hour Mindfulnes Anxiety Ma 10.30am -11.30am 10am - 12.30pm 10am -A weekly guided relaxation,visualisation or meditation 7 week course. 7 week to help calm the mind. Changes MU Social Group 11am - 12.30pm 10.15am - 10.30am - 12.30pm A support group to help A peer suppo Peer led support for men manage mood fluctuations. men experieand women to help mental (Alternating Tuesdays) related wellbeing. Reading Group 12.15pm - 1.45pm Brolly in Poetry in Motion A weekly peer group. 1pm - 1.30pm - 3.30pm A peer led poetry and Lifting Mood & Peer suppor performance group. Raising Self Esteem gardenEveryday Mindfulness 2pm - 4pm Relaxati 2pm - 4pm 7 week course. 1.30pm - Weekly guide Peer support for those Ukulele Players visualisation o who have completed a Peer supported Ukulele group. Digital Ch Mindfulness Course. Sess 3.30pm - 4.30pmAnxiety Management 1.30pm 2.30pm - 4.30pm 1-1 peer led 7 week course. support you a Computers for the digital Terrified 2pm - 4pm 6 week course.

Centre Autumn / Winter 2017 unt Pleasant, Liverpool, L3 5TF 8056 | Email: [email protected] Thursday Friday anagement Women’s Group Drama for Playfulness - 12pm 11am - 12.30pm and Confidence A peer support group. Building course. 2pm - 4pm WRAPUST 12.30pm - 1.30pm A 6 week course exploring - 12.30pm Create your own wellness drama techniques through ort group for recovery action plan.encing stress games, playfulness andd illness. Quiet Space improvisation. 1.30pm - 3.30pmn Bloom A volunteer led group for Culture Vultures - 3pm those experiencing hearing (Times and days vary)rted summer voices. Affiliated with The A monthly peer group that project. Hearing Voices Network. visits cultural places and ion Hour Tropical Sculpture events across Liverpool. - 2.30pm 1pm - 3pm ed relaxation, Walk and Talk or meditation. A creative group making (Monthly) sculptures to help us hampions Sociable walks in the sion decorate the tropical garden. Merseyside area.m - 3pmd sessions to accessing the l world.

PSS Wellbeing Centres: Belle ValeSpeke/Garston LeBridge Chapel, Heath Road, Garston, L19 4XRTelephone: 0151 494 2551Monday Tuesday Wedn Relaxation Hour Relaxation Hour Mindf @ The Avenue @ The Avenue @ The A 11am - 12.30pm 10am - 1 10.30am - 11.30amA weekly guided relaxation, A weekly guided relaxation, 8 weekvisualisation or meditation visualisation or meditation to Relaxati to help calm the mind. help calm the mind. @ The C ParklandEar Acupuncture Group Lifting Mood @ STEC, 11am - @ The Avenue Evans Road, Speke A weekly guid 12pm - 1.30pm 10am - 12pm visualisation or 7 week course. help calmAnxiety Management @ Belle Vale Time Out for Women Art & / Belly Dancing @ The C Children’s Centre @ The Avenue Parkland 10am - 12pm 1.30pm - 3.30pm 1.30pm - 7 week course. (Women only group). WRAP @ The Avenue 1.30pm - 4pm Peer Support Art & Craft Everyday M 4 week course. @ Bridge Chapel / Nourish & 1.30pm - 3.30pm 6 week Continuous programme. @ The A 2pm -

e & Speke Autumn / Winter 2017 The Avenue ee Valley Millennium Centre, Childwall Valley Road, L25 2PR Telephone: 0151 487 9111nesday Thursday Fridayfulness Anxiety Management Feel Good FridayAvenue @ The Avenue Weekly Wellbeing12.30pm 10am - 12pm Activity @ The Avenue 10.30am - 12.30pm course. 7 week course. Restorative Yoga ion Hour Anxiety Management @ The AvenueCommy, @ Bridge Chapelds, Speke 1.30pm - 2.45pm - 12pm 10.30am - 12.30pmded relaxation, 7 week course. Mindfulness r meditation to @ Speke Library the mind. Peer Support Art 1pm - 3.30pm @ The Avenue Craft 2pm - 4pm Culture VulturesCommy, A monthly peer group thatds, Speke Continuous programme. visits cultural places and - 3.30pm Ear Acupuncture Group events across Liverpool.Mindfulness @ Bridge Chapel & Flourish 1pm - 2.30pm courses Avenue Afternoon Kindred - 4pm Minds Walk (Details in Centres)

Creative Arts NEW: Drama for Playfulness and Confidence Building   A six week course exploring drama techniques through games, playfulness, improvisation and creative expression. Come along and build your own self confidence and creativity through a playful and supportive group. Open to anyone who has completed an introductory course at the Wellbeing Centres. 100%whtthahhoopefeypwposyueeoaworrrvkpeiitlcfehoer 16

Culture Vultures Creative ArtsThis is a peer supported group for anyone interested in exploring allthe wonderful cultural activities available in our great city. This involvesmonthly visits to art galleries, theatres, events and various other places ofinterest. All culture vultures welcome!Open to anyone who has completed an introductory courseat the Wellbeing Centres. 17

Digital Skills Digital Champion Appointments If you are struggling to get the most out of your phone or laptop, our digital champions are here to help. Just book a 1-1 session and they will try to help you with a variety of things: from taking a photograph, to buying stuff from Ebay, to keeping safe online. Just ask! Open to anyone who has completed an introductory course at the Wellbeing Centres. 18

NEW: Computers forthe TerrifiedThis is a 6 week course in which trainees will ‘get to know’ a computerand be taught what a computer can do and how to use it. E.g How tosearch on the internet and fill out forms.Open to anyone who has completedan introductory course at theWellbeing Centres.PROMOTING POSITIVE HEALTH & WELL-BEING Digital SkillsWell Pool is a collaborative onlineresource that focuses on what keepspeople well in Liverpool.It provides a space where people can contribute information.Stories, pictures or films about places or activities in Liverpoolwhich promote positive mental health and wellbeing.Visit us online at www.well-pool.co.ukFollow us on Twitter: @well_pool 19

Healthy Lifestyles Belly Dancing for Beginners One of the oldest forms of dance; Belly Dance is a great way to stay in shape no matter what your dance experience. It promotes balance, posture, strength, coordination and confidence as well as being a fun and highly expressive art form. Come and join in the fun! Open to women who have completed an introductory course at the Wellbeing Centres. Walk and Talk A monthly walking group with the aim to bring walking into your daily routine. Walking is sociable, lowers the risk of heart disease, reduces blood pressure, helps control weight and reduce stress. Walks will be in the Merseyside area and all reachable by public transport. Come on and step this way! Open to anyone who has completed an introductory course at the Wellbeing Centres. Nourish and Flourish Learn how to make big changes in your physical and mental health by making small changes in your lifestyle. We’ll look at what you need to eat and drink to stay healthy and how even a small amount of exercise will bring big rewards now and for your future health. We’ll also look at what activities nourish us and how small changes lead to getting more out of life. Open to anyone who has completed an introductory course at the Wellbeing Centres. 20

NEW: Yoga Healthy LifestylesBoosting both physical and mental wellbeing, Yoga offers the opportunityto develop core strength, increase flexibility and improve posture. It helpsstress, anxiety and depression and aids better sleep. It is suitable for allages and aimed for beginners so available to everyone who would like toget their body moving. Open to anyone who has completed an introductory course at the Wellbeing Centres.Urban GardeningThe Umbrella Centre has a small town garden. The gardening group meetsto keep the garden looking fantastic but also as a social group having achat and a cup of tea together. Gardening not only is a physically healthyexercise but provides lots of mindful tasks and being in touch with nature,helping our mental health. Open to anyone who has completed an introductory course at the Wellbeing Centres. 21

Peer Support Self-help Groups NEW: Changes A peer support group for people living with Bipolar. Receiving support can help you keep your symptoms under control, minimise mood episodes and take control of your life. Open to anyone who has completed an introductory course at the Wellbeing Centres. 22

ahPsmeeiaomceljyuhpuirssrladaaeeSngpflruaecferpceeodapahxb.onttplWoormedettmroemheissheexepaenpraeh.llcrstpneeeIostdrssoe.shmtashWawhlmelevaioyertebrwheytpfaoseaeuwgelomltiklaapvienylubianegsgetgbsohiwtno!mioguibnteteh Peer Support Self-help Groups Elaine 23

Peer Support Self-help Groups Social Group Sometimes when experiencing mental ill-health we can become isolated and lose contact with old friends. This group offers a social opportunity recognising that it can be easier to socialise in a supportive environment. The social group is a peer support group whose members aim to connect with each other through understanding because they have been there and shared similar experiences.  The group operates an open drop in basis and is available to anyone who has completed an introductory course at the Wellbeing Centres. Quiet Space Have you experienced hearing voices? Whether positive or negative experiences, all are welcome! Quiet Space is a user-led support group for people who hear voices, see visions or have similar unusual experiences. It’s an opportunity to meet and support each other. Affiliated with The Hearing Voices Network. 24

MUSTMUST is a self-help group for men who have experienced a stress-relatedillness.  We recognise that men can sometimes find it hard to open upand express their feelings. MUST is a group of men from all walks of lifewho offer each other support and friendship. In addition to weekly groupsessions, its members are also invited onregular days out and social activities.Open to any man who has 79%completed an introductory courseat the Wellbeing Centres. ihmaiwannpivvotdaeofhcylfavotrfeiuapoemmsonnasedyiylinswytoiteuverWomen’s Group Peer Support Self-help GroupsVarious social factors can put women at greater risk ofmental ill-health than men, such as gender norms andcaring responsibilities. We believe that, often, women’sreadiness to talk about their feelings can help to protecttheir mental health. The women’s group meets weekly tosupport each other with the highs and lows of everyday life.Open to any woman who has attended an introductorycourse at the Wellbeing Centres. 25

Kindred Minds is a user-ledorganisation that providesvarious activities: everythingfrom social events to drummingworkshops.We raise funds by applying for smallgrants and holding craft sales, coffeemornings and BBQs.We are always looking for volunteers,so to find out more, please visit ourFacebook page (search ‘Kindred-Minds-Merseyside’) or call one of the PSSWellbeing Centres.

PSS Va lues Award W Our ServicesMeet the Team... innersOur team is made up of eight staff, four sessional workers and 12volunteer peer supporters with lived experience of mental health.Between the 24 of us we have a wide range of experience and expertiseincluding: teaching, lived experience of mental health, counselling,creative arts, social work, complimentary therapies and I.T.The Wellbeing Centres have provided self-management and recoverycourses to the people of Liverpool for over 20 years. During this time, wehave had the privilege of witnessing the everyday success stories of thepeople we support. It’s these stories that motivate the whole team towork with such belief, positivity and passion. This year the Wellbeing centre team, staff and supporters were ‘double’ award-winners at the PSS End of Year Awards, winning ‘Trustees Team of the Year and ‘Quality Team of the Year’. The photo above is of them celebrating their success. 27

For further information...email [email protected] 0151 708 0415visit psspeople.comtwitter @psspeople Copyright 2017 PSS (UK). A company limited by guarantee, registered in England and Wales (214077). A charity registered in England and Wales (224469).