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].

Participants 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

– “This program has really opened my eyes as to why I’m thinking certain things at certain times and the emotions that come with it. I am aware of the tools and resources that I will be able to use in rocky situations, to help myself overcome my negative feelings.” (November 2022)
– “I am learning how to observe my thoughts. By observing my thoughts I see how negative and angry they are. Having this new awareness enables me to consciously pick healthier, more uplifting words as thoughts. . . . The more therapy I attend the healthier I feel, I don’t suffer near as much anxiety, depression or anger. I am coping with difficult life situations with increasing ease holistically, because of this program.” (September 2022)
– “This group has been amazing. Great teachers, great people, felt so comfortable and learned so much on how to cope with life’s ups and downs.” (March 2021)


“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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