Boosting Your Mood

When we experience low mood and depression, often keeping up with our regular activities is the first thing to go. We feel unmotivated and exhausted; it is only natural that we withdraw from the people around us. Whilst this can help us feel rested in the short term, we soon notice that this doesn’t make us feel any better.

This group is aimed at helping people slowly and manageably return to activities that are good for our wellbeing. Over five weeks you will learn:

  • What is depression and why isn’t it going away?
  • How does what you are doing, or not doing, maintain the problem?
  • A structured approach to slowly returning to activities
  • How negative thoughts can make everything feel impossible, and how to challenge these

This group is currently running online and not face to face due to the pandemic. If you want to know more or would like to join a group please request an appointment with us here.

What can I expect from a group session?

The Boosting your Mood group consists of 5 sessions over 6 weeks. Each session lasts up to 2 hours, with a short comfort break in the middle. There are usually up to 25 attending the session. Our groups are facilitated by two to three members of staff.

How many people will there be?

You can expect up to 25 people to be there. Everyone will be asked to respect the group rules and confidentiality.

Will I have to talk?

No, not if you don’t want to. Participation is encouraged to help you get the most out of the session but we keep the discussions based on the topic rather than personal experience. You will never be put on the spot to contribute and if you do not wish to take part in group discussions that is ok and you will not be forced to contribute.

Do I need to attend every group session?

Yes. Our group sessions are designed to follow on from each other and closely replicate what you would cover in one-to-one sessions. Just like a course of antibiotics, the group is most effective when attended regularly. You wouldn’t expect an antibiotic to work if you only took the first and last tablet and therapy is no different. If you miss more than two sessions of a group we will ask you to attend another one where you are able to make a regular commitment.

What if I see someone I know?

This is a common question but it rarely happens. If you are ever uncomfortable in a group you can always ask to attend the next one. However there may be positives in seeing someone you know at a session. It may be that you both hadn’t been open about your difficulties before but could now be a support for each other.

I can no longer make it, what should I do?

Please let us know as soon as you know you are unable to attend. For our workshops this enables us to offer your place to someone else who may be waiting. In our regular groups it means we won’t wait for you to get started and can ensure you receive any missed material.

Is there anything else I should know?

Most people feel anxious about attending a group session and you will not be alone. However everyone there wants you to feel comfortable and learn how to improve your wellbeing. We often find that people stay in touch with other group members and provide an invaluable support to one another.

Patient experience story


 Thank you for taking the time to read this, I hope you find this helpful.

 I am a Peer Well-Being Worker, but a few years ago I was a service user at Icope. My role is to bridge the gap between clinicians and services users, providing you with information as an expert in my experience of mental health difficulties, such as anxiety, low mood/ depression and providing you with tips and tools for using certain techniques in Cognitive Behavioural Therapy.

 When I approached the service, I was suffering with anxiety, stress and I felt low and depressed. I found it scary attending the group because I felt I was the only one suffering from these symptoms. If I am honest, I thought there was something wrong with me and nobody else felt this way. When I started attending the group, I soon realised, how common my symptoms were and meeting people who were suffering from similar problems really normalised my difficulties.

 Using the tools, which you will learn, has not only made me feel better but has helped me deal with life in a more constructive way, built up my resilience and face obstacles I never believed I could face.

I can’t say it was easy to start with and I really had to give myself a push to get into the swing of things. I felt overwhelmed and I struggled. Nevertheless, with persistence I began to feel rapid results and I must say CBT is a powerful process.  I still need to use CBT from time to time especially in times of high stressors or need, but now it’s not something I need to use a lot of.

I accept everybody is different and everybody has a different story including different recovery times and rates, but from my experience CBT, is a very powerful tool that helped me immensely through my recovery.

 A little word of encouragement,

 “If it’s hard at first it becomes easier and practice makes it easier.”

 I have some tips if you are interested…

 Keep it up,

Attend as much as you can,

Complete the home tasks,

Seek help,

Ask questions,

Find the tools that work for you and keep note of them, somewhere that is easily accessible.


I saw light at the end of the tunnel, I believe you can to!