Frequently Asked Questions
If you are having problems with Beating the Blues
What is Cognitive Behavioural Therapy?
When people are anxious or depressed they tend to think negative thoughts, avoid stressful situations, and stop doing the things that they enjoy, and this makes them feel even worse.
Cognitive behavioural therapy or CBT for short, challenges these thoughts and behaviours by showing the connection between how we think on the one hand and how we feel and behave on the other. CBT teaches people skills to break this negative cycle.
CBT has been successfully used in clinical practice for over 40 years helping people to overcome their anxiety and depression.
CBT focusses on the here and now and provides a range of tools and skills to help you overcome anxiety and depression
What is Beating the Blues?
Beating the Blues is an evidence based, interactive online CBT program. The program consists of 8 sessions of online CBT therapy with each session divided into 3-5 modules. Each module takes about 10-15 minutes to complete. It is recommended that you complete one module every other day with one session being completed a week.
National Institute to Health and Clinical Excellence (NICE) and Scottish Intercollegiate Guidelines Network (SIGN) have approved the use of online CBT for people with mild to moderate depression and anxiety
During the program you will be introduced to people with similar problems to yourself. These case studies help you to understand your anxiety and depression and show you how they have used the CBT skills to help overcome their problems. The case studies also help you to complete the projects which are an important part of CBT. Research has shown that people who complete the projects achieve 70% more benefit compared to people who don’t.
Is CBT Online suitable for me?
What equipment do I need for online CBT?
Beating the Blues is accessible via any internet enabled device; PC, Laptop, mobile phone or Tablet. If you have a printer you can download the project sheets to complete between sessions. Alternatively you can complete the projects online.
You will require audio to listen to the narration throughout the program. You can switch on the subtitles if you prefer.
How much computer experience do I need for online CBT.
Beating the Blues has been designed to be simple to use. The program requires minimal text input using the keyboard. The cues on screen will guide you through the program, using your mouse to move from one item to the next.
Is my data safe?
Yes, your data is protected by a Username and Password chosen by you. The information you input into Beating the Blues remains confidential, is encrypted and stored on secure servers.
How long does online CBT take?
Beating the Blues consists of 8 sessions with each session consisting of between 3-5 modules. Each module takes about 10-15 minutes to complete It is recommended that you aim to complete a module every other day, completing one session a week. It is recommended that you set aside a regular time to complete a module.
When you need to Sign Out your data is saved. When you next Sign In you will restart where you left off.
It is recommended that you complete all 8 sessions, even if you feel better, to get the most out of the program. On average people take 8-10 weeks to complete the program.
Where can I get help if I am feeling suicidal?
Help and support is available right now if you need it. You do not have to struggle with difficult feelings alone.
Phone a Helpline
These free helplines are there to help when you are feeling down or desperate. They’re open 24 hours a day, every day unless stated otherwise
Samaritans on 116 123 or email firstname.lastname@example.org
Lifeline, the crisis response helpline for people living in Northern Ireland, 0808 808 8000
Breathing Space, confidential helpline for people over 16 living in Scotland, 0800 83 85 87
Weekdays: Monday-Thursday 6pm to 2am. Weekends: Friday 6pm-Monday 6am.
NHS helpline 111
Talk to someone you trust
Let family or friends know what’s going on for you. They may be able to offer support and help you to find support from professionals who can help.
Who else can you talk to
If you find it difficult to talk to someone you know, you could:
Call your GP and ask for an emergency appointment
Call 111 out of hours they will help you find the support you need
Important: Is your life in danger?
If you or anyone else is in immediate danger or harm call 999 for an ambulance or go straight to A&E. Or ask someone else to call 999 or take you to A&E
Can I continue taking my medication whilst completing Beating the Blues?
Contact your GP or Healthcare Provider regarding specific questions relating to your medication.