Online Learning

Concrete Steps

Concrete Steps is an affordable 6-module online program developed by psychologists to help you build the skills you need to be mentally healthy. The content of the program is designed to give you a head start in therapy while you are waiting to see a psychologist or in-between appointments.

See below module information to learn more.

  • The 101 of Mental Health! This module is a great start to help participants understand what mental health is, what is it means to be “well” and some of the challenges we may face along the way on our journey to wellness.  The module includes some ways we can work towards being more optimistic about our unique situations.

    A snapshot of the module covers:

    • What does it mean to be mentally well.

    • Signs that we may need some extra support in life.

    • Understanding psychological flexibility.

    • Understanding how some tools can help us check-in with ourselves.

    https://courses.rockinghampsychology.com.au/courses/concrete-steps-module-1

  • Where your journey to wellbeing starts. This module focuses the impact and importance of how our thoughts effect the way we feel. Unfortunately, as humans we become good at developing beliefs which may not always help us. This module is a simple and practical start, especially if one of our clinicians has recommended Cognitive Behavioural Therapy (CBT).

    A snapshot of this module looks at:

    • The thought model and how at times, our thoughts may not always help us.

    • How we can challenge and look “things a bit differently”.

    • Finding acceptance for when we not always think in helpful ways, and how we can gently change these patterns.

    • How to implement new thinking styles in our daily life.

    https://courses.rockinghampsychology.com.au/courses/concrete-steps-module-2

  • This module focuses on the often forgotten basics of feeling “well”. This module is useful for learning some techniques and strategies to get back in touch with what’s important to you. When life is hard, we often forget about the “basics” such as getting some sleep and putting ourselves first when we can. Evidence based research tells us that a healthy diet can also help us feel better mentally.

    A snapshot of this module looks at:

    • Circadian rhythm and sleep habits.

    • Strategies we can implement in everyday life that get us back in touch with what’s important to you.

    • Understanding and seeing the benefits of healthy eating.

    • Strategies such as “mindful eating” to help us appreciate the “present moment” more.

    https://courses.rockinghampsychology.com.au/courses/concrete-steps-module-3

  • When we notice depression symptoms increase, we often tend to struggle to do the activities we enjoy thank to low motivation and low mood. Research tells us that behavioural activation can be greatly beneficial in managing and reducing depressive symptoms and help us feel more like us again. By focusing on what’s important to us and engaging in or starting new activities (as simple as it may seem) can make a big difference in improving the way we feel.

    A snapshot of this module looks at:

    • The impact of depression and how it effects our ability to engage in activities and hobbies we enjoy.

    • How motivation plays a role in finding the energy to reengage in what we enjoy.

    • Reducing the impact of depression by increasing or changing our behaviours.

    • The role of unhelpful behaviours and how these can exacerbate depressive symptoms.

    https://courses.rockinghampsychology.com.au/courses/concrete-steps-module-4

  • We often hear how anxiety stops us from doing what matters or getting in the way of life. What’s helpful to understand in managing the often-invasive symptoms of anxiety is the ability to understand it’s purpose and why we experience it in the first place. This module explores the fight or flight response which can be a great module to undertake in between sessions with your therapist.

    A snapshot of this module looks at:

    • What can we start to do with anxiety rather than letting this emotion take control.

    • The role of avoidance and reinforcement.

    • Strategies we can put in place to help manage the uncomfortable nature of anxiety.

    https://courses.rockinghampsychology.com.au/courses/concrete-steps-module-5

  • The final module focuses on the benefits of mindfulness and how we can incorporate this into our daily routine. This will explore what it’s like to be truly “present” and how this can be helpful when we may be struggling to manage our emotions. We know at times it’s difficult not to be caught in the past or worried about the present. Again, this module can be great to undertake in between sessions with your therapist.

    https://courses.rockinghampsychology.com.au/courses/concrete-steps-module-6

  • Please take a moment to watch this free introduction video to concrete steps and learn more.

    https://courses.rockinghampsychology.com.au/courses/introduction-to-concrete-steps-1

To Access All Concrete Steps Modules Please Click Here