8 weekly sessions, 2 hours each


A program that focuses on a Cognitive Behavioural Therapy (CBT) approach to treating anxiety, depression, self-esteem issues, and stress. Learn how thinking differently can affect your feelings, and ultimately your mood, for the better.

Who should attend this group?

This group is intended for adults (18+) with mild to moderate depression and anxiety.

Not suitable for anyone experiencing a life crisis or requiring urgent mental health service; if you have a cognitive challenge that would interrupt your ability to learn, remember and practice new material; if you have difficulty containing and managing your emotions; or if you have been mandated to attend group programming.


There is a required textbook, “Mind Over Mood – 2nd Edition” by Dennis Greenberger and Christine A. Padesky, which can be purchased at Indigo or Amazon, borrowed from your local library (print or electronic copies) or borrowed from our organization (print copies only). If you need to borrow a book from the Thames Valley Family Health Team, please contact [email protected].

Patients are expected to:

  • Complete confidential assessments at beginning and end of 8-week group
  • Commit to attend all sessions
  • Complete homework between sessions, which may include reading, reflection, trying new strategies, etc.


As a participant, you will learn that thoughts, beliefs, and behaviours are connected to your moods, physical experiences and events in your everyday life. You will learn to think about yourself and situations in more helpful ways, and to change your thinking patterns and behaviours that keep you stuck in distressing moods. Coping strategies will include mindfulness, breathing techniques, journaling, gratitude, affirmations, goal setting, action plans, and thought records.

Participant Feedback

“I reflect on making decisions with my wise mind and not just based on emotions. Also positive affirmations has helped my confidence and is helping me build up courage to believe in my own approval and that I do matter. ‘Feed the Positive Dog’ is used daily along with the Gratitude meditation every morning. Thought traps now present themselves to me and I use the thought record process to help me clarify my judgment. The key concepts of Mindfulness by Jon Kabat is something I find extremely useful overall in my life which has helped me see things for what they really are . I have to genuinely say that this is the first time I have been able to use thought processes and judgment calls for myself independently and feel great about it!” (April 2023)

“I now have tools to help me slow down, understand the situation, and reduce my anxiety and negative thoughts.” (April 2023)

“Has definitely helped with my Catastrophic thinking and jumping to conclusions. Lots of good tools were shared for dealing with life’s challenges.” (March 2023)

“When we started this group I was feeling very anxious, stressed, irritable and angry almost daily. Taking time to reflect on the last week, focusing on my moods, learning how to think through my thoughts in the moment, and use the tools that have been provided has been instrumental.” (March 2023)


“A website for the public. Skills to improve your life. Skills to change how you feel.” 

CBT Thought Record

Thought Record Worksheet

A Client’s Guide to Using Thought Records

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