self-management workshops

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what is a self-management workshop?

The self-management workshops are all premised on the same approach, i.e., self-management, to help people learn to live with anxiety, depression or bipolarity, as well as to improve their self-esteem or achieve better balance at work.

With the exception of our Living with Bipolarity workshop, it is not necessary for you to have a diagnosis to participate in our workshops.

The goal of the workshops is for you to come away with hands-on tools and strategies that can help you regain power over your mental health in your everyday life. The workshops include exercises and scenarios to help you adopt behaviours to reduce your symptoms, identify warning signs and prevent relapses.

Thanks to these workshops, you will be able to improve your quality of life by getting to know yourself and what you are experiencing, assessing your health and your options, choosing what you believe is best for you, and taking concrete action to make changes in your daily behaviours.

See available dates

 

Each self-management workshop is composed of 10 to 15 participants and lasts 10 to 12 weeks, with a 2.5 hour meeting each week.

The workshop includes theory, practical exercises, discussions as well as assignments to be completed between the sessions. The workshops are offered in both virtual and face-to-face formats.

Team spirit is a key strength of our self-management workshops, which are based on discussion, solidarity, and sharing experiences, all in a respectful and compassionate environment.

The workshop facilitators act as guides, supporting you in your journey and decision making. A self-management approach means taking an active role in your own well-being. You get involved in the choices concerning your mental health by adopting behaviours that will improve your quality of life.

These self-management workshops should be viewed as another step on the road to mental health. They are not a substitute for psychotherapy or pharmacotherapy (medication). They are complementary.

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the J'avance! program becomes...

Initially developed in 2010, the J’avance! program for self-managing anxiety, depression and bipolarity consists of five self-management workshops that are at the core of our mission and our services.


The workshops have been offered by Relief for the past 10 years, and made available on a large scale since 2014 through a network of some 60 partner organizations across different regions of Quebec.

 

 


 


IMPORTANT - During the COVID-19 pandemic, most of the self-management workshops are offered virtually. However, according to the health measures and instructions in effect from September 13, 2021, a limited number of self-management workshops are offered in person in our Montreal offices.

discover our self-management workshops


Open up each sections to learn more about our workshops dates and topics.

 
anxiety-workshop   living with anxiety
length: 10 weeks / 2.5 hours per week
standard rate: $555
reduced rate: see our workshop terms

 

Do you live with anxiety? Do you feel like your anxiety disorder is interfering with your day-to-day activities? Whether or not you have a diagnosis, this self-management workshop can help you find the tools best suited to helping you enjoy a better quality of life and regaining control of your mental health.

The workshop allowed me to become aware of my anxiety and to put into words what I was feeling. It’s the first time in a long time that I’m feeling better. The workshop is really well built. - participant in the anxiety self-management workshop

topics addressed
    • Better understanding and observing yourself and your anxiety
    • Identifying your anxiety triggers and maintenance factors
    • Learning anxiety reduction techniques
    • Understanding the role of avoidance and exposure
    • Understanding the concept of acceptance and taking action
    • Addressing the filters of our perceptions and how they influence anxiety
    • Reflecting on the relationships between the self, anxiety and others
    • Regaining power over your situation and your anxiety
upcoming workshops

  • Wednesday starting at 6:30 p.m. to 9 p.m. from February 16 to April 27, 2022 (virtual)

Pre-register

 

 

Workshop terms     Find out if a workshop is offered in your area

 

 
depression-workshop   living with depression
length: 10 weeks / 2.5 hours per week
standard rate: $555
reduced rate: see our workshop terms


Do you currently live with or have you lived with depression? Whether or not you have a diagnosis, this self-management workshop can help you find the tools best suited to helping you enjoy a better quality of life and regaining control of your mental health.

The concrete ways to deal with our depression were very helpful. The respect that reigned in the group and on the part of the mental health workers was conducive to enriching discussions.” - participant in the depression self-management workshop 

topics addressed
    • Developing a deeper knowledge and observation of yourself, your depression and your warning signs
    • Learning more about available resources in order to make better use of them
    • Understanding, accepting and influencing your emotions
    • Receiving support from others
    • Finding your anchors
    • Reconsidering your lifestyle habits
    • Addressing the filters of perceptions and how they influence mood
    • Learning to relieve tension and better manage stress
    • Adjusting at work
upcoming workshop 
 

Coming soon

Pre-register

 

Workshop terms     Find out if a workshop is offered in your area

 

 
bipolarity-workshop   living with bipolarity
length: 12 weeks / 2.5 hours per week
standard rate: $655
reduced rate: see our workshop terms

 

Are you living with bipolarity and have you been diagnosed with bipolar disorder (Type I, Type II or cyclothymic disorder)? This self-management workshop can help you find the tools best suited to helping you enjoy a better quality of life and regaining control of your mental health.

The workshop allows me to know myself better, to be able to better prevent my ups and downs, to realize that I can have a happy life and that I have more control on my mental health, to develop my courage further. I find the workshop very well structured, it gives hope, I'm happy I did it.” - participant in the bipolarity self-management workshop 

topics addressed
    • Developing a deeper knowledge and observation of yourself, your bipolarity and your warning signs
    • Learning more about available resources in order to make better use of them
    • Reflecting on your lifestyle habits and how they influence mood
    • Better understanding your emotions and finding ways to channel them better
    • Fostering healthy interpersonal relationships
    • Understanding the importance of and receiving social support
    • Drawing up a self-management plan
upcoming workshop

Coming soon

Pre-register

 

Workshop terms     Find out if a workshop is offered in your area

 

 
self-esteem-workshop   living with a better self-esteem
length: 10 weeks / 2.5 hours per week
standard rate: $555
reduced rate: see our workshop terms


When we live with anxiety, depression or bipolarity, our self-esteem can take a hit. This self-management workshop can help you find the tools best suited to helping you maintain your self-esteem on a daily basis.

I have hands-on tools that will allow me to take action on a daily basis to improve and strengthen my self-esteem. Having rooted out harmful self-perceptions, I can more clearly see who I am. - participant in the self-esteem self-management workshop

topics addressed
    • Considering self-esteem as multidimensional
    • Developing deeper self-knowledge and self-observation
    • Focusing on perceptions and how they are shaped by, and in turn influence, self-esteem
    • Exploring your emotions, better understanding the role they play, and managing them better
    • Considering self-esteem in interpersonal relationships
    • Working toward healthier assertiveness
    • Determining actions according to your life priorities
upcoming workshops

Coming soon

 

Pre-register

 

Workshop terms     Find out if a workshop is offered in your area

 

 
workplace-balance-workshop   living with a better workplace balance
length: 10 weeks / 2.5 hours per week
standard rate: $555
reduced rate: see our workshop terms


When living with anxiety, depression or bipolarity, it can be difficult to find a balance at work. This self-management workshop can help you find the tools best suited to helping you improve your relationship with work.

My return to full-time work will be a success thanks to my newfound self-knowledge and tools! - participant in the workplace self-management workshop

topics addressed
    • Defining what work represents for you and developing a realistic view of it
    • Understanding the different manifestations of anxiety, depression or bipolarity in the workplace
    • Recognizing your warning signs at work
    • Pinpointing your functional cycles
    • Recognizing the influence of your perceptions so that you can work on modifying them
    • Better managing your stress at work
    • Addressing disclosure and accommodation issues
    • Better understanding and managing medical leaves of absences and concerns about going back to work
    • Facilitating your return to work
upcoming workshops

Coming soon

 

Pre-register

 

Workshop terms     Find out if a workshop is offered in your area

 

 

workshop terms

what are the costs of a self-management workshop?


There are two rate categories: a regular rate and a reduced rate for low-income individuals.

standard rate

workshop
total
Living with anxiety (10 weeks) $555
Living with depression (10 weeks) $555
Living with bipolarity (12 weeks) $655
Living with a better self-esteem (10 weeks) $555
Living with a better balance at work (10 weeks) $555


* As soon as you register for a self-management workshop, you automatically become a Relief's member. 

** These prices will be in effect until December 31, 2021, and applicable from sessions starting in July 2021.

 
reduced rate for low-income individuals

A limited number of spaces are offered at a reduced rate, based on the income criteria below and the chronological order in which registration requests are received.

workshop
total
For individuals on social assistance $50
For other low-income individuals $150


* As soon as you register for a self-management workshop, you automatically become a Relief's member. 

eligibility criteria

  1. To give other individuals a chance to access this opportunity, you may not have previously benefited from a space at a reduced rate.
  2. You must have an annual income of $25,000 or less before taxes. This refers to individual income (not joint income if your marital status is married or common-law partner).
  3. You must provide a document attesting to your financial situation (last record of employment, last statement of social assistance benefits, loans and bursaries statement, last notice of assessment, etc.).

 **Please note that reduced rate is not guaranteed. 

 

 

when and how do I register for a self-management workshop?

Thinking about registering for one of our self-management workshops? It’s a snap!

All you need to do is fill out our form and a member of our team will contact you to set up a 30-minute telephone appointment with one of our professionals.

The purpose of the appointment is simply to make sure that the workshop you choose meets your needs. During the call, your registration for the workshop will be confirmed and you will be asked to pay the registration fee.

what are the payment terms?

Registration fees for a self-management workshop are payable before the workshop begins, by credit card, bank transfer, cheque or cash. Payment information will be taken down during your pre-registration telephone interview. No sales tax applies.

Would you like to know more about the cancellation and refund terms and conditions? Consult our policy.

Pre-register

Need help choosing a workshop?
Give us a call! 1 866 738-4873

frequently asked questions

what is self-management?

Self-management refers to taking action to regain control over our mental health through daily behaviours that diminish symptoms, help prevent relapses and improve well-being.

A self-management approach does not replace conventional treatment, but can be a very effective complement to psychotherapy and pharmacotherapy.


what does a self-management workshop actually consist of?

A self-management workshop is a group-based psychoeducational intervention. Each workshop is composed of 10 to 15 participants and lasts 10 to 12 weeks, with a 2.5-hour meeting each week.

Participants complete exercises and reflections at home, engage in group discussions in the workshop and have access to resources (organized by topic).


who are the self-management workshops for? 

  • Anyone 18 years of age or older living with anxiety, depression or bipolarity. No diagnosis is required, except for the Living with Bipolarity workshop.
  • The intensity of symptoms can vary widely, from mild to severe.
  • To participate, an individual must find that the signs and manifestations of their anxiety, depression or bipolarity sufficiently affect their well-being and functioning to justify spending a total of 25 hours in a group workshop.


how many participants are there per group?

Each workshop includes 10 to 15 participants and two facilitators.


why do the workshops cost money?

The workshops are entirely self-funded, as there is no outside financial assistance to provide this service. However, thanks to private individual and corporate donations, we are able to offer a limited number of spaces at a reduced rate.


is a low-income individual guaranteed a spot at a reduced rate?

Unfortunately, there is no guarantee, since the number of discounted spaces is limited. Spaces are assigned in chronological order of receipt of registration applications, based on the eligibility criteria. Rest assured that we do our utmost to make our workshops as affordable as possible given our circumstances.


how do I cancel or request a refund for my participation in a self-management workshop?

cancellation of a workshop by Relief

Relief reserves the right to cancel a self-management workshop if the minimum number of participants is not reached. Registered participants will receive a full refund. In such case, the organizers will inform the registered participants by phone or email.

cancellation of a registration by a participant

If a participant wishes to cancel their registration, the person is invited to consult the terms of our cancellation and refund policy.

find a workshop
in your area

The workshops have been offered by Relief for the past 10 years, and made available on a large scale since 2014 through some 60 partner organizations across different regions of Quebec.

Find out if a workshop is offered in your area

facilitate a workshop 

Do you work for an organization that works with clients living with anxiety, depression or bipolarity? Would you like to take self-management support training to be able to lead one of our workshops?

Take a workshop

offer a workshop .............................

Does your organization work with clients living with anxiety or mood disorders? Would you like to be able to offer self-management workshops? When you partner with Relief, you join an extensive network that makes self-management support available throughout Quebec.

Partner with us