Courses.

A little about anxiety and depression

At SisterTalk we treat anxiety and depression together, as it is common to experience both at the same time. Anxiety can show up as constant feelings of nervousness, tension or worry, alongside a tendency to avoid certain situations or activities. Anxiety can make it hard to focus, concentrate and sleep. Depression, on the other hand, can include feeling persistently low, and unmotivated. Feeling depressed can also affect your sleep, appetite and ability to enjoy things you used to get pleasure from.

Feeling anxious and noticing how it impacts your life can bring down your mood, and similarly, depression can heighten anxiety about the way you feel, making it even harder to cope with situations that would normally only make you feel a little worried.

The good news is that both anxiety and depression are highly treatable. There’s a lot of evidence that many people who seek help experience significant improvement. Our mood management course offers practical strategies to help you manage both anxiety and depression while improving your overall well-being.

A little about our mood management course

Course Overview

This 6-session course is built on the principles of Cognitive Behavioural Therapy (CBT), a well-established and effective treatment for depression and anxiety. Over six weeks, you will learn practical, evidence-based strategies to manage your symptoms. Our goal is to empower you with the tools to work with your thoughts, emotions, and behaviours, helping you create lasting positive changes in your life.

Course Details

Our courses are delivered online weekly for six weeks, with each session lasting two hours per week. You’ll join a small group of 4-10 women from across Australia, facilitated by two experienced psychologists and behaviour change experts. While most participants will live in rural areas, some may be from metropolitan regions. We ensure that participants come from different postcodes, so you’re highly unlikely to be in the same group as someone you know.

Who is this course for?

✓ Women

✓ Aged 18 years +

✓ Diagnosed with depression and/or anxiety

BOOK NOW

What’s included

✺

Individual Assessment
Before you begin the course, you’ll have a one-to-one, 50-minute assessment with one of our psychologists. This session allows us to understand your specific needs and determine if the course is the right fit for you. It also provides an opportunity to discuss your goals and any concerns you may have.
✺

Personalised Content
The course content is tailored to address the specific challenges that you and others in the group are facing. While the core principles of CBT are universal, we adapt our approach to ensure that the strategies and examples resonate with your unique experiences and life circumstances.
✺

Expert Guidance
Throughout the course, you’ll be guided by two highly experienced psychologists who specialise in behaviour change and mental health. They will lead each session, offering insights about the latest evidence to support your mental health, and helping you apply CBT techniques to your everyday life.
✺

Peer Support
You’ll be part of a small, supportive group of women who share similar experiences with anxiety or depression. The group setting encourages open discussion and mutual support, helping you feel connected and understood as you work through your challenges together.
✺

Progress Tracking and Outcome Report
Your progress will be tracked throughout the course to ensure that you’re benefiting from the program. At the end of the six weeks, you’ll receive a comprehensive outcome report summarizing your progress, the techniques you’ve learned, and recommendations for maintaining your mental health.
✺

Evidence-based Resources
In addition to the weekly sessions, you’ll have access to a range of resources, including worksheets, reading materials, and exercises designed to reinforce the strategies you’re learning. These tools will help you continue your progress outside of the course.

Course content

Session 1

Your depression/anxiety signature

Identify the unique way your mind and body expresses low mood and anxiety. Once we can recognise our signs and symptoms we are better equipped with how to respond to them.

Session 2

The power of writing

We learn how putting our thoughts to paper can help us better understand ourselves. In doing so we can start to identify when, where and how our negative or anxious thoughts are tripping us up.

Session 3

Taking off dark glasses

We learn about ‘negative attention bias’ which is a common experience of depression/anxiety where everything looks more gloomy and overwhelming than it is.

Session 4

Your compassionate self

We all have an inner critic that can be very hard and when we are not feeling good this voice becomes louder. In this session we learn how to speak more kindly to ourselves.

Session 5

Facing your fears

At some point in our recovery, we are going to have to face the things we have been avoiding. But you won’t be thrown in the deep end, we help you take baby steps, one step at a time.

Session 6

Scouts motto: Always be prepared

By our last session you will have learnt many behaviour change strategies. In this session you will create a back-up plan for future rainy days.

Mood Management Course

Free*

Our mood management course includes a one-to-one 50-minute assessment and six weekly 2-hour group sessions. Courses are delivered by two experts and designed using the best evidence for treating anxiety and depression.