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Dealing with Anxiety: Monthly Booster Sessions

Dealing with Anxiety: Monthly Booster Sessions

6 Monthly booster sessions to maintain progress, address challenges, and reinforce skills learned during the group therapy series.  

 Use this quiz to test your anxiety
 

Starts 9th November, 2024

Sessions held every first Saturday of the month

Confidential | Small group, 6-8 people

Group Type: Therapy Group

Open to all past participants of the Dealing with Anxiety program from SoulUp batches

Led by Psy. Komal Kaira and Shreya

Fee (For 6 Booster Sessions) - INR 2000 (India) | USD 50 (Outside India)

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Goals of the group

The goal of the booster sessions is to provide participants with continued support and practical tools to manage anxiety long-term. These sessions are designed to reinforce the skills learned during the core program, introduce advanced coping techniques, and offer hands-on experience through interactive exercises and worksheets. The emphasis will be on application, creating space for reflection, sharing progress, and learning new strategies to maintain and enhance mental well-being.

Who is it for?

This group is specifically designed for individuals who have completed the initial six-week anxiety program. It is for anyone who wants to continue their journey of managing anxiety, gain practical coping skills, and strengthen their resilience against anxiety triggers. Participants should have a foundational understanding of anxiety and be familiar with basic cognitive and somatic techniques.

Glimpse of the regime

Cluster 1: Core Skills and Advanced Cognitive Techniques

Session 1: Refresher & Practical Skills for Managing Anxiety

• Objective: Revisit core skills from the initial program and integrate them into daily life.
• Activities:
• Group discussion on progress since the last session.
• Review of key concepts: Automatic Negative Thoughts, cognitive distortions, mindfulness,
and grounding techniques.
• Hands-on exercise: Creating a personalized "Anxiety Coping Toolkit."
• Worksheet: "Identifying Triggers & Crafting Immediate Responses."

Session 2: Advanced Cognitive Restructuring Techniques

• Objective: Build on cognitive techniques with advanced restructuring methods.
• Activities:
• Introduction to advanced cognitive-behavioral strategies like cognitive reframing.
• Role-play: Practicing reframing anxious thoughts in real-life scenarios.
• Worksheet: "Challenge Your Thoughts – Cognitive Reappraisal Practice."
• Group discussion on strategies that work for sustained change.

Cluster 2: Somatic and Mindfulness Approaches

Session 3: Somatic and Mindfulness Deep Dive

• Objective: Explore and practice body-based and mindfulness approaches for anxiety regulation.
• Activities:
• Review of somatic techniques: Progressive muscle relaxation, guided body scans.
• Mindfulness in action: Short guided meditations, incorporating movement.
• Partner activity: Practicing mindfulness communication.
• Worksheet: "Body Awareness Map – Recognizing Where Anxiety Manifests."

Cluster 3: Real-World Application and Resilience Building

Session 4: Navigating Anxiety in Challenging Situations

• Objective: Develop strategies to manage anxiety in high-pressure or trigger-prone situations.
• Activities:
• Case study analysis of high-stress scenarios and anxiety responses.
• Group brainstorming: What coping strategies work in high-stress environments?
• Hands-on exercise: Developing personalized trigger-response action plans.
• Worksheet: "Stress Mapping – Prepping for Real-World Challenges."

Session 5: Emotional Regulation & Resilience Building

• Objective: Learn techniques for emotional regulation and building long-term resilience against anxiety.
• Activities:
• Introduction to emotion regulation techniques (e.g., emotional labeling, grounding exercises).
• Resilience training: How to cultivate emotional resilience over time.
• Role-play: Practicing emotion-regulation strategies in everyday situations.
• Worksheet: "Building Resilience – Strengthening Emotional Flexibility."

Cluster 4: Maintenance and Long-Term Anxiety Management

Session 6: Maintenance and Long-Term Anxiety Management

• Objective: Develop long-term maintenance strategies and set personal goals for ongoing anxiety management.
• Activities:
• Group reflection on progress and key takeaways from the booster sessions.
• Guided goal-setting: Creating a personalized maintenance plan for anxiety.
• Visualization exercise: Practicing future-focused anxiety management.
• Worksheet: "My Long-Term Anxiety Management Blueprint."

Learn from us & from each other

  • These booster sessions have been a game-changer for me. The continued support and advanced techniques helped me stay on track and handle anxiety more effectively.

    Prasad

    (they/them)

  • Revisiting core skills and learning new strategies in a supportive group setting has strengthened my resilience. I feel more equipped to manage my anxiety long-term.

    Sharon

    (he/him)

  • The sessions provided a safe space to share my progress and challenges. The hands-on exercises and personalized tools made a huge difference in maintaining my mental well-being.

    Merin

    (she/her)

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Meet your Facilitator

Komal & Shreya

Komal is a strengths based psychologist and psychotherapist who works within an integrative framework. She uses a queer affirmative, trauma-focused, attachment-based, and relational framework to improve her client’s well-being. Core to her clinical work are values of non-violence, equality, diversity as well as social justice.
Academically, she holds a Masters and an M.phil degree in Clinical and Counseling practices from Tata institute of Social Sciences, Mumbai. Her clinical training centred on psycho-diagnostics and psychotherapy in individual as well as group spaces.

Shreya is extensively trained in Clinical and Counselling Practices from Tata Institute of Social Sciences.
Shreya's work involves creating a collaborative space for her clients where they can feel heard and empowered to help them navigate life circumstances. She uses an integrative approach deriving from narrative, cognitive-behavioural and analytical schools of psychology with emphasis on mind-body connection. She works with various concerns lying on the mental health spectrum such as anxiety, depression, trauma, interpersonal concerns and parenting with adults both in individual and group spaces.

FAQs

What are SoulUp Groups?

At SoulUp, you'll meet people who get what you're going through and might be living some of the same realities. People looking for extraordinary conversations, just like you.

✔️ Small group, 6-8 people

✔️ Every meeting led by a world-class facilitator

✔️ Weekly 75-minute online video sessions

How is confidentiality maintained in Groups?

Confidentiality in Support Groups is maintained using secure meeting links and enabling waiting rooms to control participant access. Participants are bound by mutual confidentiality clause within the group. and sessions are not recorded without explicit consent.

Are Group sessions done on video?

Yes, all group sessions are conducted on video via Zoom.

While participants are allowed to use pseudonyms - they need to be on video to make the most of the session.

What is SoulUp's refund policy on Groups?

1. After you have registered for the group and you'd like to opt out:
- Full refund if you cancel 30 days before the group start date.
- 50% refund if you cancel 16-30 days before the group start date.
- No refund if you cancel 0-15 days before the group start date.

2. If SoulUp cancels a group, we will refund the entire signup fee.

3. If SoulUp reschedules a group by more than 2 weeks, we will inform you and give you an option to opt out and get a full refund.

4. SoulUp reserves the right to remove participants from a group if found unsuitable to the group. In such cases participants are given the option of claiming the pro-rata amount left as a refund or using it for another service on SoulUp.

Can I use multiple discounts while signing up for a group?

You can use only 1 type discount while signing up for a group. Cash backs cannot be coupled with discounts either.

* Are FREE Peer calls available to everyone who signs-up for this group?

You can book 3 Peer calls for FREE as part of signing up for this group.

Please note: This is only available to first-time participants of a SoulUp group (those trying a SoulUp group for the first time).

How long has SoulUp been around?

SoulUp was founded in 2022 by Punita Mittal and Mahak Maheshwari - a team of IIT Delhi and IIT Bombay with more than 20 years of combined healthcare experience. SoulUp is redefining mental health through groups that are not only effective but also fun, social, and challenging.

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More about Support Groups & Therapy Groups:

1. What is an online therapy or support group?

Online therapy groups or support groups are structured, therapist-led sessions where participants gather virtually to discuss and work on specific mental health or personal growth topics.

These groups offer a supportive environment and help members learn coping strategies and relevant techniques from the therapist. Participants offer each other encouragement, share advice, and provide emotional support, helping one another feel less isolated.

2. What benefits can I expect from joining an online therapy group or support group?

Participants in online therapy groups often experience improved mental health, a greater sense of connection, and enhanced coping skills. Group therapy provides structured guidance from a therapist, which can lead to valuable insights and personal growth.

3. How does online group therapy compare to one-on-one therapy?

One-on-one therapy is personalized, focusing solely on your needs, which can be ideal for in-depth, private work with a therapist.

Online group therapy, however, offers a sense of community and shared experience. In addition to learning from the therapist, members get to connect with others facing similar challenges. Group settings provide diverse perspectives and reduce isolation, which participants find valuable.

4. Are online groups effective?

Yes, studies show that online groups can be as effective as in-person groups. The online format provides convenience and accessibility while offering the same structured therapeutic benefits, especially for those who prefer the comfort of their home environment.

5. Will I have to share my personal journey in the group?

Sharing is encouraged but never forced. Participants are free to share only what they feel comfortable with, and many find that opening up gradually is natural and helpful for their own growth.

6. How do online therapy groups or support groups handle difficult emotions that arise?

The therapist leading the group is trained to manage challenging emotions. They provide tools and strategies for coping, helping participants process feelings safely.

7. Can I attend online therapy groups if I’m already in individual therapy?

Yes, many people find that group therapy superbly complements individual therapy, providing additional insights and social support, thus accelerating their healing. Also, users often join group therapy for a topic that they are not focusing on in their individual therapy sessions. Often, therapists themselves recommend their clients to group therapy for a specific area of their life.

8. How do I know if a support group is right for me?

If you’re looking for shared experiences and emotional support rather than structured therapeutic guidance, a support group may be ideal. Otherwise, consider a therapy group for a more structured approach.

You can also join more than one group if you feel it will benefit you, especially if each group focuses on a different aspect of your mental health journey.