The Mood Course

Evidence Based Course for Managing Depression, Anxiety and Mood Swings

Every Tuesday 1.20 –  3.20 pm (Commencing Spring 2018, dates to be announced)


A course for those who experience some of the following :  

  • recurrent low moods
  • recurrent mood swings
  • lethargy and low energy
  • difficulty in making an maintaining positive relationships
  • anxiety & social anxiety
  • low self esteem
  • low self confidence
  • dependence on medication which is no longer helpful
  • physical conditions:  muscle tension, head-aches, sleeping problems, digestive problems
  • take medication for mood and wish to try a talking therapy
  • diagnosed with a mood disorder
  • isolate themselves and would like the opportunity to talk in supportive group

The course was developed by  senior NHS Psychotherapists since  2001, drawing on a combination of approaches: C.B.T.  mentalization  interpersonal therapy IPT,  mindfulness,  relaxation, and group analysis. The course and has been independently tested as clinically effective by Sussex Partnership NHS Trust using BDI and CORE.


  • explore causes and maintaining factors of depression and mood swings
  • develop more positive relationships
  • improve inter-personal skills
  • develop self-awareness and communication skills
  • learn new coping strategies to prevent and ameliorate highs and lows


Twenty four lunch time sessions divided into three eight week modules. It is recommended to complete all three modules over a 24 week period.

Sessions will run on Tuesdays lunch time 1.20 – 3.20 pm.

Each session comprises: a 45 minute training session followed by a  short break, then 70  minute  group where you can practise and develop your interpersonal skills.

New members can join at the start of any module, with up to 10 members in the group.


Mood Management : identify the thoughts, feelings, symptoms &  behaviours associated with  your mood problems.  Learn how to manage your mood.

  • causes of mood problems.
  • managing and understanding emotions
  • breathing,  relaxation & mindfulness skills
  • understanding mood swings:  idealisation & perfectionism.
  • mood and food
  • sleep hygiene

Communication Skills: develop more positive relationships with friends and family. Plus mood management methods.

  • understanding how you are under stress: self destructive patterns in how we relate to others :  avoidance, dependent, over-control or out of control ?
  • how to repair relationships when things go wrong.
  • increase awareness of negative automatic thoughts and  thinking errors
  • how to listen:  active, problem solving, questioning.
  • how to talk:  helping others to help when you need them.
  • getting to know your personality and how you communicate best.

Networking:  developing a network of supportive  relationships. 

  • how to make the most of  your network of friends and family.
  • developing your relationships to improve your mood.
  • review of your significant relationships: who is most important to you ?
  • confident communication ; giving and receiving emotional support from others.
  • understanding how you block yourself in relationships;  interpersonal problems questionnaire.

Course dates :  8 week modules Tuesdays 1.20 – 3.20pm. 

Spring 2018.  Dates tbc.



We will be confirming the new facilitators early 2018.


Please contact us via  to express interest to this course. We will then be in touch to make arrangements for an assessment.


Each module comprises eight two hour sessions:  £12.50 – £25 per two hour session or £200 per 8 week module, paid in advance two weeks prior to start of course.  Fee includes all course materials.   Low cost sessions may be available via a bursary.

Individual sessions prior to starting course:  £31 – £61 per session. Low cost sessions may be available via a bursary.  Sessions can be weekly or fortnightly.

You will need to attend at least one individual session prior to joining the course.  Further weekly or fortnightly individual sessions can be arranged as required prior to starting.


Participants are invited to opt in to our research to help us improve the effectiveness of the course.  This includes completing two short questionnaires before and during and after the course.  All answers are kept anonymous.

Follow up

All course participants are invited to come back for a further review session 2 – 3 months after finishing all  the course modules.  This review session is a chance to meet up with other course participants and get support in putting the course skills into practice.
Many decide to finish their therapy at the end of the course. However, for some, it can be helpful to have the option to go on to a long term psychotherapy group. Brighton Therapy Centre has a wide range of treatment choices of group and individual therapies including low and full cost.



“I feel more confident to reach out to others when feeling low since I first came to the course. Giving feedback more confidently in relationships and being more able to initiate contact with others when feeling low are new skills I have gained from this course and I found improving interpersonal skills and interpersonal understanding of mood difficulties, implementing meditation practice into my life and reminder to use a journal the most helpful things about it.”

“A lot changed since I attended this course. I have been better than I have ever been and my anxiety has not been as intense. I have gotten off the medication and gained perspective around not being the only person with problems. I am definitely talking to others and hearing their problems more often.”