Free Stress Control Classes

A FREE six weekly programme to learn how to manage stress better

There will be a daytime option or a night time option - you can choose whichever class suits your schedule, and swap from week to week if needed. The classes commence Wednesday 18th April – Wednesday, 23rd May inclusive and run:

Times Location
Wednesdays, 1.30pm – 3pm Kirkwall Town Hall
Wednesdays, 6:30pm – 8pm Lifestyle Centre, The Pickaquoy Centre


What are Stress Control classes all about?

Stress Control is a six session class for people who want to learn some great ways to control common problems such as worry, low mood, panic, poor sleep, burnout, loss of confidence or low self-esteem (in other words, ‘stress’). It was devised by Dr. Jim White over 30 years ago and is now used across the world.

The topics covered are:

Week 1: Information about stress
You will find out what stress is and what it is not, the main signs, the vicious circles that keep it alive and how Stress Control works. We will show you a video of people talking about how stress affects them. If you want to pick up the Stress Control booklets before the class starts, you can get this from the Picky reception. Don’t worry if you don’t get the chance to do this as we will have them for you at the session.

Week 2: Controlling your body
We get down to tackling stress in this session. You will learn how your body signs feed stress. We look at why we get stressed and how the body reacts to it. You will learn three skills – breathing retraining, exercise and progressive relaxation and look at caffeine. There are relaxation exercises to download from (you can also take away a copy on CD).

Week 3: Controlling your thoughts
You will learn how your thinking feeds stress. We will teach you ways to ‘think your way out of stress’ – first of all by ‘building the foundation– ‘Wait a minute’. Then you will learn ‘The Big 5 Challenges’ and, finally, you will learn a way to nip stress in the bud – ‘Breaking stress up’.

Week 4: Controlling your actions
This session looks at how the way we act feeds stress. You’ll learn ways to face your fears and a great skill called ‘Problem Solving’. Also we will look at why some people, who seem to be doing all the right things, still don’t get over their stress. We will then teach you how to overcome this (‘Stepping out your comfort zone’). These skills are really useful for building up self-confidence.

You might start to see the big picture in this session – seeing how all the skills you have learned so far fit together.

Week 5: Controlling panicky feelings, Getting a good night’s sleep
Panicky feelings are part and parcel of stress. This session teaches you ways to control them. We will teach you about using your breathing to calm your body and, hence, your mind. We will also look at some great ways to prevent stress. We will look sleeping tips and a great skill called Retraining your sleep for those of you who feel your sleep is poor.

Week 6: Wellbeing, Pulling it all together and Controlling your future
Wellbeing starts the final set of skills as we look at ways of staying on top of stress. You will learn about Connect, Be Active, Keep Learning and Giving. Mindfulness is a useful skill to help you live more in the moment. Compassion and gratitude complete the wellbeing skills. We will then pull together everything we have learned, look at the importance of values and look at how to control your future.

Although it is best to start at Session 1, you can join a class at any session. It is a class, not a group – you do not have to talk about your problems in front of others.

The course comes with booklets, relaxation CDs and Stress DVDs that are given out at the class (all free of charge). If you want to pick up the pre-course booklet pack before the class starts, you can get this from the Picky reception. Don’t worry if you don’t get the chance to do this as we will have them for you at the session.

As stress is such a common problem, a typical class has between around 30-50 people in it.

We encourage you to bring someone with you, either for a bit of support, because it would help get them on the same wavelength or if you think they could also benefit from the class.

There is no attendance sheet – just turn up, take a seat wherever you want, then sit back and learn some great ways to control stress.

Typical Class Layout

A typical class layout