SPEAK OUT: ANXIETY &

DEPRESSION COURSE

ALLOW YOURSELF TO HOPE AGAIN

✦

ALLOW YOURSELF TO HOPE AGAIN ✦

The Anxiety & Depression Course is an all-encompassing curriculum for those who are supporting individuals and for individuals themselves who struggle with their mental health. Rooted in the teachings of Jesus, this course offers a nurturing environment where supporters and individuals find solace, understanding, and encouragement in their journey alongside their loved ones. This course is built of 8 weekly lessons covering the psycho-education, practical tools, and insights toward management and recovery from Anxiety & Depression.

WHAT IS THE ANXIETY & DEPRESSION COURSE?

FAQ

The Speak Out Anxiety & Depression course is a mental health resource for individuals who want to understand and manage anxiety and depression. It combines practical tools, guided exercises, and community support. In each session, we explore coping strategies, reflect on wins and challenges from the week, and practice tools to strengthen mental and emotional resilience. We hold space to voice frustration because we are not alone in this fight, and neither are you.

YOU ARE EASY TO LOVE. YOU ARE EASY TO CELEBRATE. YOU ARE WORTH FIGHTING FOR.

  • Speak Out courses are guided mental health courses designed to help people better understand what’s happening in their minds and emotions, and learn practical tools to navigate it. Each course walks through topics like anxiety, emotional regulation, negative thought patterns, communication, boundaries, and resilience. Instead of just talking about mental health in theory, Speak Out courses break things down into simple concepts, practical exercises, reflection questions, and real-life tools people can actually use in their daily lives.

  • The courses can be worked through individually at someone’s own pace, giving space to reflect and process, or they can be hosted by churches and organizations as in-person groups where people learn together, practice the tools, and have honest conversations about what they’re experiencing. The goal of Speak Out courses is to take topics that often feel overwhelming or confusing and make them understandable, practical, and something people don’t have to face alone.

  • Speak Out courses exist because too many people are struggling in silence, without the words, tools, or space to really process what is going on inside their heads and hearts. Anxiety, stress, and negative thoughts are common, but it is easy to feel like you are the only one dealing with them.

    Speak Out has a team of therapists, pastors, and psychologists who have come together to create these resources, taking years of experience and training to make mental health understandable and practical for real life.

    These courses are designed to create a space where honest conversations happen, where people can see how their minds and emotions really work, and start building healthier patterns instead of feeling stuck or alone.

ANXIETY & DEPRESSION COURSE

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  • Expectations & Check In

    Expectations & Check In

  • The Feelings Wheel

    The Feelings Wheel

    Becoming curious about our emotions is a simple but powerful practice for self-understanding. Using a tool like the Feelings Wheel helps us move past basic labels like "sad" or "angry" to find the more nuanced, specific feeling underneath, such as "lonely" or "insecure." This process of being more precise with our emotions gives us better insight into our inner world, allowing us to respond thoughtfully instead of just reacting.

  • Journal Activity - Give It A Name

    Journal Activity - Give It A Name

    This practice helps you manage anxiety or depression by giving it a name and a character. By personifying these feelings, you create distance, making them feel less overwhelming.

  • Feelings Wheel Discussion

    Feelings Wheel Discussion

    Emotional literacy is the skill of understanding and managing your emotions. Instead of ignoring or bottling up your feelings, this discussion practice teaches you how to identify and label them.

  • Draw Your Emotion

    Draw Your Emotion

    Let’s explore a creative way to get feelings out without using words. You pick an emotion you've felt recently and draw it using colors, shapes, and whatever else feels right.

  • Feelings Wheel Activity

    Feelings Wheel Activity

    Using the Feelings Wheel to help you check in with yourself, start by circling all the emotions you're currently feeling, without any judgment. Next, spend five minutes just quietly coloring or journaling based on these emotion. Afterwards, go back to the wheel and see which emotions are still there. It's a simple way to notice how a short, mindful break can really shift your feelings.

  • “Since participating in the cohort, I've experienced a noticeable shift in my emotional regulation. I'm able to navigate relationship triggers with more clarity and less reactivity.”

    — Portland, OR Member