Part 2 -- the actual review
SilverCloud
I've been doing an online course on coping with stress from SilverCloud. [This review will be of very limited use to folk outside of the UK, because this course was made available to me through the NHS.] ☁If you're in the UK, I recommend doing a websearch for SilverCloud and the county you live in. Or approach your GP (did you know -because I didn't until recently- a lot of GP practices have a Social Prescribing Team?). 💬
Pros
I think the main thing that I want to say about the course is that it's fairly nice and interactive. It isn't just: read this block of text, followed by this other block of text. It really hit the spot for me. 💻
There are videos, quotes, quizzes, exercises, MP3s and mini case studies (aka lived experiences from other past patients). Also, attractive photos. You additionally get the opportunity to write your own reflections, goals & etc as you work through it. This includes the chance to add your 'take-away' at the end of each section. Then there's a toolkit, including a journal, where -once again- you can reflect and record your own information (a bit more on that later). 🔧
You can bookmark sections which are particularly helpful to you, and it groups them all together in their own section (named Bookmarks, as you'd imagine). You can even also download a summary sheet as a PDF for each module, if you want. 🔖
It looks as though access to the course isn't immediately removed the moment you finish the last chapter. This gives an opportunity to re-read bits (or even the whole thing). ⏳
There are videos, quotes, quizzes, exercises, MP3s and mini case studies (aka lived experiences from other past patients). Also, attractive photos. You additionally get the opportunity to write your own reflections, goals & etc as you work through it. This includes the chance to add your 'take-away' at the end of each section. Then there's a toolkit, including a journal, where -once again- you can reflect and record your own information (a bit more on that later). 🔧
You can bookmark sections which are particularly helpful to you, and it groups them all together in their own section (named Bookmarks, as you'd imagine). You can even also download a summary sheet as a PDF for each module, if you want. 🔖
It looks as though access to the course isn't immediately removed the moment you finish the last chapter. This gives an opportunity to re-read bits (or even the whole thing). ⏳
Cons
My criticism of the course is that there are lots of great tools available to go alongside it, but -the way it's laid out- it didn't necessarily make all of them really obvious. And that's something of a shame, because some are really useful. 🠊
My criticism of the course is that there are lots of great tools available to go alongside it, but -the way it's laid out- it didn't necessarily make all of them really obvious. And that's something of a shame, because some are really useful. 🠊
For many of these tools there was an area within the relevant chapter for you to explore the associated tool, which was ideal. For others, the link to take you to the tool was tucked away beneath a single clickable arrow to expand the page, and when the arrows were single ones I found them easy to miss. (Though where there were 2 or 3 of these arrows together, I didn't have this same issue, because it was more obvious.)❕
If you're following the course -or planning to- I definitely recommend clicking into Tools to check out (and/or revisit) each of the tools available,. (Note: I think some of them only become available once you've completed the relevant section they go alongside, which makes sense.)🔧
If you're following the course -or planning to- I definitely recommend clicking into Tools to check out (and/or revisit) each of the tools available,. (Note: I think some of them only become available once you've completed the relevant section they go alongside, which makes sense.)🔧
Finally, in terms of cons, the standard set of wellbeing questionnaires popped up at odd timings, making me complete them before I could continue the course. But this was fairly minor. 🗎
Other tips
With this course, there's also the option to be matched with a Psychological Wellbeing Practitioner to 'coach' you through the course, keeping you on track with a weekly call. This weekly conversation is also an opportunity to reflect on what you've covered in your latest chapter/s. 🖁
My specific PWP turned out not to be the best fit (although very nice). This was because they talked a lot, which left me without much time during our calls to reflect on the material in my own words. This might not have been solely down to the PWP, because -I do admit- I was following the course at a hugely distracting time in my life (to say the least). As such, I mostly read the chapters whilst out and about -- on the bus even. (It was nice to have that option in many ways; but it meant that I wasn't taking any notes, meaning I wasn't getting the most out of the course.) 🚌
So, I recommend taking notes in a hand-written form as you work through the chapters. (Or, you can stick to the journal provided within the course if preferred; but either way remember to have it in front of you during the weekly calls.) Then, make a point of bringing up points you'd like to reflect on during the conversations. (I believe I'm right in saying that PWPs are not trained counsellors or therapists; but they can certainly discuss the course material with you.) ✍
So, I recommend taking notes in a hand-written form as you work through the chapters. (Or, you can stick to the journal provided within the course if preferred; but either way remember to have it in front of you during the weekly calls.) Then, make a point of bringing up points you'd like to reflect on during the conversations. (I believe I'm right in saying that PWPs are not trained counsellors or therapists; but they can certainly discuss the course material with you.) ✍
You can also communicate with your PWP -up to a point- in written format via the website. (I believe it's standard practice for them to review your comments etc just prior to the weekly call, though.) 🗟
CBT
I'll also add that the course is -as it says on the 'tin'- cognitive behaviour therapy, but it's a sort of 'abridged' version. It's definitely a useful introduction, but it might not go deep enough for everyone. 💭
There are other sources of CBT information available, obviously. For example, I highly recommend Dr Julie Smith's book: Why Has Nobody Told Me This Before. (This title is available on Audible as well as in hard copy -- I have -and use- both formats.) 🕮
However, if you're not in the right frame of mind for reading or just not a big reader to begin with, this course is an excellent way of accessing CBT information. Or, as a supplement, to further reinforce the ideas you may have learned elsewhere. The videos guide you into each chapter (though there are also transcripts available it you prefer). And it can be really helpful to read the comments from other real life users at the chapter ends. 🖊
Additionally, don't be afraid to re-read and re-visit sections of the course -- on a different day, you might have a different take-away, plus it'll help the information 'stick'. 📆
There are other sources of CBT information available, obviously. For example, I highly recommend Dr Julie Smith's book: Why Has Nobody Told Me This Before. (This title is available on Audible as well as in hard copy -- I have -and use- both formats.) 🕮
However, if you're not in the right frame of mind for reading or just not a big reader to begin with, this course is an excellent way of accessing CBT information. Or, as a supplement, to further reinforce the ideas you may have learned elsewhere. The videos guide you into each chapter (though there are also transcripts available it you prefer). And it can be really helpful to read the comments from other real life users at the chapter ends. 🖊
Additionally, don't be afraid to re-read and re-visit sections of the course -- on a different day, you might have a different take-away, plus it'll help the information 'stick'. 📆
Thoughts on the course content (mild spoilers!)
The modules are: an overview of stress; coping with stress, including our resources; taking action; de-stressing thoughts; lifestyle choices; communication and relationships; and finally, a moving forward section. 📑
The course is written in accessible (but not patronising) language. It's not too in depth (so it doesn't pile on the pressure), but it covers the basics well.
The course is written in accessible (but not patronising) language. It's not too in depth (so it doesn't pile on the pressure), but it covers the basics well.
One thing the course cannot provide, is real-world opportunities to practice communication techniques for being assertive. And as this has always been something I've struggled with, I really do need practice. I guess my poor spouse will be the guinea pig! 🗪
Thoughts on the Toolkit
There are tools for reflecting on: your goals and support network; stressors and responses to them; strengths and values; current coping strategies, and new ones; time management priorities and problem solving; and for recording/tracking moods (among others). There are lots of downloadable MP3s, too. 🔧
These are all available via tiles you can click/tap from the toolkit when you want, so it doesn't feel overwhelming. ⊞
There's also a stress plan you can complete for moving forward, pulling some of the elements together. (If you've ever come across a Wellness [Recovery] Action Plan before, this is like slightly a scaled down version of that.) 🗋
These are all available via tiles you can click/tap from the toolkit when you want, so it doesn't feel overwhelming. ⊞
There's also a stress plan you can complete for moving forward, pulling some of the elements together. (If you've ever come across a Wellness [Recovery] Action Plan before, this is like slightly a scaled down version of that.) 🗋
One addition I'd like to recommend to SilverCloud, is a place specifically for recording thought-processes whilst trying to challenge unhelpful thinking; I think it could be potentially valuable (maybe a downloadable PDF worksheet, not unlike this). This might help to put the recommendations from that section into practice somewhat more tangibly (in written format), since it's another a skill which needs practice. 🗟
In fact, on reflection, perhaps a spot could also be provided for the user to reflect on assertive communication options, too. It won't ever replace a role-playing exercise together with another person, obviously; but perhaps it could stimulate some thought on the matter, at least. 🗪
Some final thoughts from me on grounding/relaxation
The section on relaxation in the course has this to say:
"What happens when you try combine oil and water? They just don’t mix.
The same thing happens to stress and relaxation: you cannot be stressed and relaxed at the same time. This is because of the fight, flight, or freeze response: your body either gets ready for this or else it relaxes, it cannot do both at the same time.
Your body cannot be tense and relaxed at the same time.
It is because of this that learning to relax can be very helpful in managing stress. If you can learn to tell your body to relax when it’s tense, you will be able to bring down your stress levels." [sic]
For me, this point didn't quite land right, to begin with at least. It felt a bit like saying: just calm down and you won't be stressed any more. (Well, if I could do that then I wouldn't be needing a course on coping with stress in the first place, would I...?) 😵
I much prefer some of the other explanations I've come across, in which it's clarified that not only does the brain send signals to the body that there's a stressor present, but it also works in reverse. The body also sends signals to the brain that it ought to be hypervigilant & consequently stressed, or -conversely- that it's safe to be relaxed. See, for example, the section in this video talking about the vagus nerve (it's at timestamp 3:43 or so). 🔃
Additionally, I've often found myself just far too 'keyed up' from the stress to sit still and even attempt breathing exercises, or whatever other relaxation technique. 💥
From other sources, I've learned that a helpful option before trying a relaxation exercise is to do a grounding one first. This helps bring you back out of your own head, as they say, and back into your body a bit. For example, the '5 things', or 5-4-3-2-1 technique. If that 'keyed-up' feeling is very significant, you might even want to try a bit of physical activity first, to 'burn off' some of those stress hormones, too. 👏
Hopefully after grounding, you'll be more receptive to relaxation techniques and those muscles can be coaxed into letting go of tension, to the benefit of your whole nervous system. 😤
Additionally, I've often found myself just far too 'keyed up' from the stress to sit still and even attempt breathing exercises, or whatever other relaxation technique. 💥
From other sources, I've learned that a helpful option before trying a relaxation exercise is to do a grounding one first. This helps bring you back out of your own head, as they say, and back into your body a bit. For example, the '5 things', or 5-4-3-2-1 technique. If that 'keyed-up' feeling is very significant, you might even want to try a bit of physical activity first, to 'burn off' some of those stress hormones, too. 👏
Hopefully after grounding, you'll be more receptive to relaxation techniques and those muscles can be coaxed into letting go of tension, to the benefit of your whole nervous system. 😤
SilverCloud
Here is the NHS website (or one of them) https://www.italk.org.uk/how-we-help/silvercloud/ and here's the company one: SilverCloud® by Amwell®: Evidence-Based, Digital Mental Health. ☁
Other
There are also some wellbeing videos available here, audio files here and other podcasts here. In fact, it's fascinating what you can find if you click around the NHS website, and especially some of the NHS sites for different areas around the country... Something to do of a rainy afternoon, maybe. 🌦
Here are 25 Grounding Exercises, including that 5 things one again. 🜃
Finally, see also some of my past blog posts for a number of other mental health tips and resources (most recently, this one). ☔
Here are 25 Grounding Exercises, including that 5 things one again. 🜃
Finally, see also some of my past blog posts for a number of other mental health tips and resources (most recently, this one). ☔
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