1 April 2025

Understanding stress

Stress is a natural response to life’s challenges, but when it becomes overwhelming, it can affect our mental and physical health.

Common Signs of Stress:

  • Feeling anxious or irritable

  • Difficulty sleeping

  • Changes in appetite

  • Headaches or muscle tension

  • Feeling overwhelmed or unable to focus

Managing stress is essential for overall well-being. That’s why Mind Matters Talking Therapies is here to support you with free, expert-led online courses to help you take control.

Join our free stress management online courses

We offer a range of online therapy groups to help you manage stress in a healthy way. These groups provide practical tools and strategies, all led by experienced professionals.

Upcoming courses

Starts: Tuesday 15th April 2025 (5 weeks, 17:30-19:30)

What you’ll learn:

  • Understand what stress is and how it affects your thoughts and behaviours
  • Overcome procrastination and the ‘boom and bust’ cycle
  • Develop relaxation techniques and coping strategies

Starts: Thursday 8th May 2025 (7 weeks, 13:30-15:00)

  • Learn how to break the cycle of worry
  • Develop self-compassion and stress management techniques
  • Use CBT-based tools to cope with uncertainty

Ongoing: Mondays or Tuesdays (5 weeks, 17:30-19:30)

  • Understand unhelpful behaviours and how to change them
  • Manage anxiety, panic, and negative thinking
  • Learn techniques to improve sleep and overall wellbeing

Starts: Monday 28th April 2025 (5 weeks, 13:00 -14:30)

  • Understand the grieving process and its emotional impact
  • Learn ways to process and express grief in a healthy way
  • Develop coping strategies to support emotional wellbeing

Starts: Thursday 24th April 2025 (5 weeks, 16:00-17:30)

  • Share common experiences in a supportive atmosphere
  • Challenge unhelpful expectations of fatherhood
  • Learn tools to manage low mood, anxiety, and stress

Starts: Wednesday 7th May 2025 (7 weeks, 17:30-19:00)

  • Understand and manage feelings of anger and frustration
  • Learn stress reduction techniques
  • Develop communication and assertiveness skills

Who can join our courses?

Our free therapy groups are open to people who:

  • Are registered with a GP in Surrey

  • Are not seeking help elsewhere

  • Are not under any other mental health services

  • Are not currently in a mental health crisis

  • Do not have psychosis as the presenting problem

If this sounds like you, you can join our supportive and professional therapy groups to help manage stress and improve your mental wellbeing.

Signing up is simple, and you don’t need a referral from a GP. To get started:

  1. Use our online chat tool to complete a short self-referral.

  2. Or call us on 0300 330 5450, and a member of our team will guide you through the process.

Once registered, we’ll help you find the right course for your needs.

Taking that first step can feel daunting, but we’re here to make it as easy as possible. If you’re unsure which course is right for you, get in touch – we’re happy to help.

Practical tips for managing stress

Here are simple strategies you can try today to reduce stress:

  • Deep Breathing: Try the 4-7-8 technique (inhale for 4 seconds, hold for 7, exhale for 8).​​​​
  • Grounding Exercise: Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
  • Move Your Body: A short walk or stretching can release tension.
  • Write it Down: Journaling helps to process stressful thoughts.
  • Take Breaks: Step away from screens and take time for yourself.

Mind Matters Talking Therapies has helped thousands of people feel more in control of their mental health. Our courses are free, confidential, and accessible from home.

For more stress management techniques, join one of our courses and learn evidence-based strategies with expert guidance.

Need urgent support?

If you or someone you care about is in crisis, please visit our urgent help page for more information, contact your GP, or call NHS 111 for immediate assistance.

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