A practical and supportive 5-week wellbeing course designed for women who want to better understand stress, anxiety, panic symptoms, and emotional overwhelm in everyday life. This course offers simple, evidence-informed strategies to help participants feel calmer, more grounded, and more confident in coping with day-to-day pressures.
Across five sessions, participants will explore the body‘s stress response, the links between thoughts, feelings, physical sensations, and behaviours, and a range of practical coping tools including breathing, grounding, mindfulness, relaxation, and CBT-informed strategies. The final week focuses on reflection, feedback, and consolidating learning, so participants can recognise what has helped them most and leave with a realistic ongoing wellbeing plan.
The course is suitable for women across different life stages and backgrounds. No prior knowledge is needed. It is delivered in a supportive, non-clinical community learning format and includes discussion, reflection exercises, guided practice, journaling activities, and take-home wellbeing tools. No concession.

Agenda

Week 1: Understanding stress, anxiety, panic symptoms, and overwhelm; the fight-flight-freeze response; how thoughts, emotions, body sensations, and behaviors become linked; body-map activity; breathing and grounding practice.

Week 2: Calming the body and mind through breathing, grounding, mindfulness, and present-moment awareness; practical live exercises to manage emotional overload in everyday situations.

Week 3: Thoughts, worry, and CBT-informed coping; understanding unhelpful thinking patterns such as catastrophizing, overthinking, and self-criticism; thought-feeling-behavior triangle; journaling and self-compassion activities.

Week 4: Building calm, connection, and ongoing wellbeing; creating a personal wellbeing toolkit; support network mapping; routine, boundaries, self-kindness, rest, and realistic coping planning.

Week 5: Reflection, review, and wellbeing planning; revisiting the key tools from the course; discussing what participants found most useful; sharing personal insights and progress; and developing a simple plan for continuing helpful strategies beyond the course.

Materials

First session: Notebook or journal, pen, and a willingness to participate in gentle reflection and practical exercises. Participants may wish to bring a personal journal or folder for handouts (approx. $5). The tutor or college will provide all other course materials or worksheets.

Venue

403 HUME HIGHWAY LIVERPOOL
The College office (Suite 5) and Training Rooms (Suite 8) are located at 403 Hume Highway, above Aussie Home Loans between Brinlay Paints and Little Kingdom Child Care Centre. For disabled access and those with mobility issues there is a Platform Stairlift provided contact the College office on 8080 2121 for more information.
Parking underneath the building is limited to evening and weekends with a maximum of 12 non-stacker spaces accessed via an unnamed lane off Boundary Road (behind Brinlay Paints). Unrestricted parking is available in Reilly Street, Alderson Avenue, Gill Avenue and Boundary Road west of Gill Avenue on the College (western) side of the Hume Highway and in Congressional Drive and the Collingwood Museum (including 3 disabled parking spaces) on the eastern side of the highway.
Public Transport (Go to transportnsw.info for more details). Buses connect from railway stations - the closest being Liverpool station.
Bus Routes: 851, 852, 855, 856, 857, 870, 871, 872. Going North: Bus stop on Hume Hwy (outside College - after Boundary Road). Going South: 2 Bus stops on Hume Hwy: 1. near Monteclair Avenue and 2. opposite Boundary Road.