Telerau Defnydd / Ymwadiad
Defnydd a ganiateir

Caiff ymwelwyr â www.stepiau.org (y wefan hon) ganiatâd i gael mynediad i ddeunyddiau cyhoeddedig (cynnwys) yn amodol ar yr amodau hyn. Wrth ddefnyddio’r wefan, rydych yn cytuno i rwymo’ch hun i’r amodau defnydd. Tra bo modd cael mynediad i’r cynnwys, ei lawrlwytho a’i ddefnyddio ar gyfer pwrpasau personol ac anfasnachol (e.e. ymchwil preifat, astudio neu ddefnydd mewnol), ni chaiff ymwelwyr atgynhyrchu nac ail-gyhoeddi unrhyw ddeunydd o’r wefan hon heb ganiatâd y wefan / perchennog yr hawlfraint. Mae’r delweddau, logos a’r graffeg a ddefnyddir ar y safle hwn yn eiddo i ni a/neu drydedd pleidiau. Ni ddylid defnyddio’r rhain heb geisio caniatâd gan berchennog yr hawlfraint. Rydych yn cydnabod bod holl hawliau eiddo deallusol sy’n ymwneud â’r wefan hon yn eiddo’r Primary Mental Health Support Service (PMHSS) a lle bo’n berthnasol, cyd-gyfranogion trydedd blaid.

Gwybodaeth bersonol

Pan fyddwch yn cyflwyno data adnabyddadwy yn wirfoddol i’r wefan hon (mae hyn yn cynnwys cyflwyno ffurflenni adborth, holiaduron, ayyb.), caiff y wybodaeth a gyflwynir ei defnyddio’n unig i ymateb i’ch ymholiadau ac ar gyfer y pwrpas y’i bwriadwyd. Dydyn ni ddim yn rhannu gwybodaeth defnyddwyr y we gyda thrydedd pleidiau.

Gwarchod rhag Firysau

Rydym yn gwneud pob ymdrech i wirio a phrofi deunydd ar gyfer firysau. Fodd bynnag, fe argymhellir eich bod yn rhedeg rhaglen gwrth-firws ar yr holl ddeunyddiau a lawrlwythir o’r rhyngrwyd. Allwn ni ddim derbyn cyfrifoldeb am unrhyw golled, amhariad neu ddifrod i’ch data neu’ch system gyfrifiadurol a all ddigwydd wrth ddefnyddio deunydd sy’n deillio o’r wefan hon.

Ymwadiad

Cymerir gofal i sicrhau bod cynnwys y wefan yn fanwl gywir. Er hynny, mae’r cynnwys yn cael ei ddarparu fel gwybodaeth gyffredinol yn unig, a byddwch yn ei ddefnyddio ar eich cyfrifoldeb eich hun. Fyddwn ni ddim yn atebol am ddifrod neu golled sy’n dilyn unrhyw weithred neu esgeulustod fel canlyniad i ddefnyddio gwybodaeth ar y wefan hon.

Gwefannau Allanol

Dydi’r Primary Mental Health Support Service (PMHSS) ddim yn gyfrifol am gynnwys na dibynadwyedd unrhyw wefan gysylltiol. Dydyn ni ddim yn derbyn unrhyw atebolrwydd o ran y cynnwys nac am ganlyniadau dilyn unrhyw gyngor sydd i’w weld ar wefannau o’r fath. Ni ddylid derbyn rhestru fel ategiad o unrhyw fath. Allwn ni ddim â gwarantu y bydd y dolenni hyn yn gweithio pob tro a does gynnon ni ddim rheolaeth dros argaeledd y tudalennau cysylltiol nag unrhyw newid cyfeiriad gwefan. Mae’r Primary Mental Health Support Service (PMHSS) yn cadw’r hawl i wrthod neu ddileu dolenni i unrhyw wefan.
Deunydd wedi’i Gyfieithu
Gall y bydd deunydd yn cael ei gyfieithu trwy ddefnyddio cyfieithiad cyfrifiadurol awtomataidd ac, fel y cyfryw, ddim o reidrwydd yn gyfieithiad perffaith ac yn agored i gamgymeriadau na fase bod dynol fel arall yn ei wneud. Dylid defnyddio’r cyfieithiad fel canllaw bras yn unig. Dydi’r Gwasanaeth Cefnogi Iechyd Meddwl Sylfaenol (GCIMS) ddim mewn unrhyw ffordd yn derbyn cyfrifoldeb am gywirdeb y cyfieithiadau hyn nag am unrhyw golled sy’n deillio ohonyn nhw.

Gwelliannau Pellach

Fe fydd newidiadau dilynol i’r amodau hyn ar gael i’w gweld ar y wefan hon.

Cwcis

Mae'r wefan hon yn defnyddio cwcis. Rydym wedi gosod cwcis ar eich dyfais i helpu i wneud y wefan hon yn well. Os nad ydych eisiau defynddio cwcis, cysylltwch nhw analluoga drwy eich porwr gwe. Am fwy o wybodaeth gweler www.ico.org.uk/for-the-public/online/cookies

Behavioural Activation

Depression is alleviated when people feel more actively in control of events in their lives. Group participants learn to break the cycle of depression by learning about patterns of behaviours, the link between moods and behaviours and learning to engage or re-engage in activities which are personally meaningful to you.

These booklets give a little taster of what Behavioural Activation is all about

Progress through them at your own speed and have a go at the examples. Enjoy!

Kind permission was granted from South London and Maudsley NHS Trust to share them with you.

Will I have to discuss personal issues and problems?

You may wish to share things that you are comfortable talking about with your group but you are not obliged to share anything you don’t want to.

How long do the groups last?

All our groups are delivered through weekly sessions. To get the most benefit from the group we would encourage you to attend all sessions. Please confirm details of your group when booking.

Duration	Session time
7 weeks	2 hours per session

 

Who will be there?

Our groups are delivered in a small group format allowing for comfortable discussion. All those attending will have had an assessment with Primary Mental Health Support Service. All our groups are facilitated by mental health practitioners.

It is natural for people to feel anxious about meeting their group for the first time. However, due to the informal and supportive environment, this usually disappears after the initial session.

How do I book a place?

To ensure these group programmes are as accessible as possible, we will be holding the courses in a range of venues across Cardiff and the Vale of Glamorgan and at a variety of different times of the day and evening to suit individual schedules. To access Living Life to the Full please ensure a referral is made to the Primary Mental Health Support Service for assessment via your GP or Community Mental Health Team in Cardiff and the Vale of Glamorgan.

What is Mindfulness?

One of the pioneers of mindfulness in the West, Jon Kabat-Zinn states that:

Mindfulness means paying attention in a particular way:
on purpose, in the present moment, and non-judgmentally.

Mindfulness-based therapy is an integrative, mind-body approach that originated in Eastern meditation practices but is non-religious. It is about developing awareness and paying attention to day to day, moment by moment experiences without our usual judgement – this will include your thinking, how you are feeling and what you are doing. Mindfulness helps you to pay attention to the present moment and develop an awareness of aspects of your life which may otherwise appear to happen automatically - or mindlessly.

Mindfulness is often taught through a variety of structured practices around breathing, thinking, bodily sensations and daily activities. This can help you to discover and become more aware of habitual patterns in your thoughts, your body and your actions.

 How can Mindfulness help me?

Mindfulness has rapidly developed an expanding evidence base that shows how helpful it can be for many emotional and physical health problems, as well as improving general well-being and preventing further ill-health.

 Mindfulness can help you to develop a better understanding and awareness so you can consider what unhelpful patterns you might have developed. By becoming more aware of thoughts, feelings, and bodily sensations you can learn to avoid the same old “mental ruts” that might have caused problems in the past. This can result in less distressing feelings and help you to experience more choice about how to manage and cope with these patterns. Using mindfulness skills can become a way of life and the techniques used in sessions can be applied during everyday life. As a result, you are likely to feel better able to manage stress, handle thoughts and live life more fully. People who practice mindfulness feel they are more able to relax and it can help you to explore those aspects of life you find difficult, rather than pushing them away.

 Learning more

 There is a wealth of information and resources available online and as apps. Some of our recommendations for starting points include:

This online Mindfulness-based Stress Reduction training course is 100% free and is modeled on the MBSR program founded by Jon Kabat-Zinn

www.palousemindfulness.com

Headspace is a website and app that provides guided meditation sessions and mindfulness training

www.headspace.com

Website from the Mental Health Foundation giving information about mindfulness and how to find a teacher

www.bemindful.co.uk

Insight Timer is the top free meditation app on the Android and iOS stores

www.insighttimer.com