Journey Together Out of Depression

Have you been feeling sad all the time? Not interested in things you used to enjoy? Perhaps concerned but not knowing what to do?

We at RELATE Mental Health Malaysia are offering group therapy to learn cognitive-behavioural techniques (a well-known and established method) to tackle and learn to overcome low moods.

The program is based on Mind Over Mood* by Dr. Greenberger and Dr. Padesky.

What we will learn through this book will help you learn how to use cognitive behavioural techniques to improve your mood. In a safe and supportive environment, you will learn how to identify the thought patterns that have kept you feeling low and learn how to change them to become healthier. More than just positive thinking, we want to help you learn how to become more aware of your thoughts and learn how to begin changing them to become healthier.

Over a period of 12 weeks, we will be covering the following topics:

Understanding Your Problems
It’s the Thought That Counts
Identifying and Rating Moods
Setting Personal Goals and Noticing Improvement
Situations, Moods, and Thoughts
Automatic Thoughts
Where’s the Evidence?
Alternative or Balanced Thinking
New Thoughts, Action Plans, and Acceptance
Underlying Assumptions and Behavioral Experiments
New Core Beliefs, Gratitude, and Acts of Kindness
Understanding Your Depression

*This book has been cited as “The Most Influential Cognitive-Behavioral Therapy Publication” by the British Association for Behavioural and Cognitive Psychotherapies and included in the UK National Health Service Bibliotherapy Program.

Why Group Therapy?

While going through the book alone will be helpful, working together in a group added benefits such as:

  • Receiving and offering support and feedback
  • Improving interpersonal relationships and communication
  • Talking honestly and directly about feelings with others.
  • Improving self-confidence, self-image, and self-esteem

The group will be limited to 7 participants to ensure that you have an optimal learning and sharing experience. The group will be led by two trained psychotherapists from Relate Mental Health Malaysia.

When: The sessions will run on Tuesdays from 8pm – 10pm starting from 20th February 2018. The group will run for 12 sessions (3 months).

Where: Sessions will be held at CPCS Damansara Heights. Level 10, Wisma HELP. Jalan Dungun, Medan Damansara. 50490, Kuala Lumpur.

How much: The cost of each session is RM20. Group members are asked to pay for the total cost (RM 240) before the first session.

Materials: Group members are required to purchase the book Mind Over Mood, Second Edition and expected to do the assigned readings. The therapist will be taking the group through the material. The book may be purchased through Book Depository  or Amazon.

Commitment and guidelines

If you commit to the group, you are committing to attend all 12 sessions and be on time for each session. This commitment will facilitate the group in learning and supporting one another during this journey. Group therapy is most productive when each member of the group values and respects each other’s time, commitment, and effort.

Group members must maintain confidentiality to create a safe environment for the work of therapy and to develop trust within the group. Never mention any other member’s name or say anything that might inadvertently identify any group members.

Please complete the form below to sign up.

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Relate Group Therapy

Please fill in your contact details and we will be in touch!

Mobile Number
Do you have any past experience with therapy?
What is the primary problem for which you are seeking help?
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Spoken language

How are you feeling?

This section is not compulsory but it would help us to match your needs better.

In the last month, for at least 2 weeks, have you experienced any of the following: reduced interest or pleasure, feeling down, hopeless, or depressed?
For at least 4 weeks in the past, have you often felt painfully nervous or anxious, and had difficulty controlling your worry that bad things may happen?
Have you ever felt so excited, “high” or “on top of the world”, or so irritable or angry (over a period of 4 or more consecutive days) that people thought you were not your normal self?
In the last year, have you used abused alcohol, or prescription drugs such as oxycodone, or used illegal substances such as marijuana, cocaine or heroin such that it has negatively affected your life?
In the last month, have you had sudden attacks of panic or terrible fear to the extent that you avoided certain situations that might cause further attacks?
In the last month, have you felt painfully anxious or afraid in social situations like having a conversation or meeting new people, or felt uncomfortable eating or drinking in front of strangers?
Have you ever witnessed OR been threatened with OR experienced a physical or sexual assault, or witnessed or experienced a life threatening event such as major disaster or fire, combat or serious accident?
In the last month, have you been troubled by having to do or check something over and over again, or had repetitive thoughts, images, or ideas even when you didn’t want them?
In the last 3 months, have you had people mention that you were too thin, or have you had a real problem with eating large amounts of food?
For at least a 6 month period, have you continuously had significant problems with impulsivity, concentration, organization or fidgeting to the extent that it has negatively affected you at work, at school or at home?
Have you ever experienced unusual things, like seeing visions or hearing voices that happens even when you were not dreaming, not half-asleep, and not under the influence of alcohol or drugs?
Notes or Comments?Is there any other information that you would like us to know?
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