Back on Track

What is it?

Back on Track is a 6 week programme which provides you with ways to improve mood and manage symptoms of depression. It is available either as a course delivered locally in Fife, or as online programme with support from a trained NHS Professional.


Back on Track teaches techniques from cognitive-behavioural therapy (CBT) – a psychological therapy that focuses on the relationships between thoughts (cognitions), behaviours and feelings. CBT has been proven to be effective in overcoming low mood.

The psychologist-supported course involves a blend of online videos teaching core concepts, a workbook with more information and tasks to complete, and video/phone appointments with a Psychologist who can help you to work through the material. The in-person course is a lecture style course delivered by our team through presentations. It is not group therapy. You will not be asked to share your experiences or to speak in front of others, just sit back, listen and take it all in.

What does each session involve?

  • NHS professionals teach you evidence-based methods of dealing with low mood, either in a group or through online videos.
  • You receive a FREE workbook with all course content and materials
  • You will be given tasks to complete to help you make progress such as keeping a mood diary, noticing and challenging thoughts, or changing patterns of behaviour and communication

How will this help me?

  • Help you understand why mood can become low and what keeps this going

  • Teach you ways to manage low mood and feelings of anxiety plus improve your well-being

  • Show you how to use this learning in your day-to-day life

Course Content

For best results, try to come to every session, or complete all sections on online resources, so you don’t miss any important information.  Each session is split into smaller parts (two parts, separated by a short break for the in-person course, and shorter online video ‘modules’ for the online course).

Do you want to participate in the Back on Track programme?

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