Introduction to Mindfulness 6-Week Course

Overcoming Worry & Rumination

A 6-week group program to help you break the cycle of repetitive negative thinking so you can take back control

Next Intake: Out next program starts on 2nd May 2023 and is limited to 6 people.   


Do you find yourself constantly worrying about the future or ruminating about past events, making it hard to focus on anything else? 

If so, you’re not alone.  Many people struggle with repetitive negative thinking patterns of worry and rumination.

Repetitive negative thinking can be a difficult cycle to break, but with the right psychological tools it is possible.

Our 6-week group program based on Cognitive Behaviour Therapy,  Metacognitive Therapy and Mindfulness is designed to help you break the cycle of repetitive negative thinking so you can reduce anxiety, improve your mood, and increase your overall well-being.

Chronic worry and rumination is a common issue underlying anxiety, stress and depression

Although we all worry or ruminate at times, these thinking styles become problematic when they become all consuming  and you feel unable to disengage from the spiral of negative thinking once it starts.  

Worry is a type of thinking that involves repeatedly focusing on potential future threats or negative outcomes. Worry involves a sense of uncertainty and anticipation and is characterised by “what if” thinking and imagining worst-case scenarios. This style of thinking often leads to feelings of tension, fear, and helplessness and is a contributing factor to the development of anxiety disorders.

Rumination, on the other hand, is a pattern of thinking in which an individual repeatedly dwells on negative thoughts, feelings, and memories from the past. People spend a lot of replaying over in their mind past mistakes or things they wish they had done differently. The mind obsessively analyses these events trying to identify what went wrong or find a way to “fix” or “solve” them.  Rumination often leads to feelings of sadness, hopelessness, and helplessness, and can be a contributing factor to the development of depression. 

Calm mental chatters and anxiousness with Mindfulness Practice

Worry and rumination can be difficult to break free from, but with the right tools and techniques, it is possible to overcome.

People who experience worry or rumination often try to change how they feel by suppressing or controlling their thoughts.  Unfortunately, this only provides temporary relief and in the long run is counter productive as it  contributes to more worry and rumination. Trying to change the content of the worry or rumination or trying to think positively can also be counter productive.

Learning how to manage and overcome these patterns of thinking is an important step towards reducing symptoms of anxiety and depression, improving overall well-being, and increasing resilience in the face of stress and adversity.

Traditional psychological approaches focus on identifying and challenging  the content of negative thoughts, replacing them with more balanced interpretations.  Recently developed approaches focus on the process of thinking itself, teaching skills to help people disengage from worry and rumination.

Our 6 week program helps you understand worry and rumination and teach you skills to disengage from these repetitive negative thinking patterns.

What’s in the Program?


The program comprises 6 x 2 hour sessions run over 6 weeks and is limited to 6 participants.


Our program includes the following topics:

Week 1: Understanding worry and rumination, and what keeps it going

Week 2: Retraining your attention and learning to control worry instead of it controlling you

Week 3: Freeing yourself from worry about worry

Week 4: Challenging positive beliefs about the benefits of worry and rumination

Week 5: Letting go of unhelpful worry behaviours and taking positive action

Week 6: Bringing it all together and maintaining progress moving forward


The cost of the program is $495.00, that’s $82.50 per session, even less if you are eligible for a Medicare rebate. Full payment is required at the time of booking to secure your place. *See information below about eligibility for Medicare rebates. 


The next program will start on Tuesday, 2nd May 2023 for 6 consecutive weeks from 5.30pm to 7.30pm and will be run from our practice at 2/595 Canning Highway in Alfred Cove. 

Who is this program for?

This program is suitable for adults who are caught in the vicious cycle of negative repetitive thoughts and excessive worry who want to learn practical, science backed strategies to take back control of their thoughts so they can live a life free from anxiety and stress.   

By participating in this program you will:

  1. Gain a deeper understanding of the thought patterns that contribute to repetitive negative thinking  
    2. Learn practical skills and techniques to regain control over your thoughts and emotions
    3. Connect with others who are going through similar struggles and feel supported in your journey


As the program is delivered by a registered psychologist, you may be eligible for a Medicare rebate under the Better Access initiative. A rebate of $42.35 is available for each session if you meet eligibility criteria. 

Eligibility is subject to obtaining a referral and Mental Health Care Plan from your GP for group psychological strategies.

If you already have a referral for individual psychological sessions, don’t worry this won’t reduce the number of individual session rebates you can access.

Please be aware, Medicare rules stipulate that a minimum of 3 participants must be present at a group session to be eligible for a rebate. 

After you have attended each session, we can process the rebate for you through our electronic system.