Positive Spin

Positive Spin is  a 9-week course aimed at people looking to boost their mental wellbeing by learning more about mental health, how to implement different tools and techniques which can help improve self-confidence and build resilience against the stresses of everyday life. It also offers people the chance to connect with others through fun, social cycling. 

Each week there will be a cycle from the Boathouse, Pier Road, Kinross. On alternate weeks, we will cycle to Loch Leven Community Campus for an educational workshop delivered by Mindspace which aims to  inform and inspire. Bike rides will be at a gentle and social pace and is suitable for all abilities. Workshops will feature a different aspect of mental wellbeing and encourage participants to turn knowledge into action. Tea and coffee will be provided when we are at Loch Leven Community Campus. 

Please click the link below to register for the 9-week program.  

https://www.surveymonkey.com/r/PositiveSpin2

This program is funded by the NHS Tayside Charitable Foundation and Perth & Kinross Third Sector Interface Community Health and Wellbeing Fund.

For more details about the format of the sessions, please read on …….

PART 1 - THE BIKE RIDES

Each week, we will ride together in a group at the pace of the slowest person. Nobody will be left behind and the aim is to experience some easy paced physical activity in the fresh air and enjoy the local environment. Rides are suitable for improvers, intermediate and experienced riders. For those that wish to use our community e-bikes, week one will provide an opportunity to become familiar with riding an e-bike. Routes will gradually progress each week and participants will be supported by qualified ride leaders. The focus is on group engagement and social connection. Our rides will enable you to build/maintain riding skills, fitness and wellbeing.

​   PART 2 - POSITIVE MENTAL HEALTH WORKSHOPS

Fortnightly 90-minute learning workshops will be delivered by Mindspace on alternate weeks. The program is full of learning content, tools and resources. The workshops will help you to understand 'Adverse Mental Health' and how to prevent it, strengthen your mindset and resilience, understand your own psychology, build confidence and self-belief, improve your communication / relationships, and so much more.  See below for more indicative program content.

Understanding Mental Health

o Define mental health and discuss common misconceptions.

o Recognize the signs of good mental well-being vs. poor mental health.

o Group discussion: Personal experiences and perspectives on mental health.

The Nature of the Mind

o Explore why the mind fixates on the past and worries about the future.

o Discuss how thought patterns affect emotions and behaviours.

o Introduce cognitive diffusion techniques to reduce over-identification with thoughts.

The Chimp Mind

o Explain the concept of the "chimp mind" (emotional brain) vs. the rational brain.

o Discuss how to manage impulsive reactions and emotional hijacking.

o Practical exercise: Identifying triggers and creating rational responses.

Introduction to Mindfulness

o Define mindfulness and explore its benefits for mental well-being.

o Try a guided mindfulness exercise (breathing, body scan, or mindful observation).

o Discuss challenges in staying present and strategies to improve mindfulness.

Coping Strategies & Self-Care

o Identify different coping strategies (breathing techniques, journaling, creativity).

o Explore self-care habits and their role in maintaining mental well-being.

o Practical exercise: Create a personal self-care plan.

Understanding & Managing Stress

o Differentiate between good and bad stress.

o Learn about chronic stress and its impact on mental and physical health.

o Introduce stress management techniques (progressive muscle relaxation, grounding).

Setting & Maintaining Boundaries

o Define boundaries and their role in mental well-being.

o Discuss common challenges in setting boundaries.

o Role-play exercises on assertive communication and boundary-setting.

Taking Action – Turning Knowledge into Practice

o Discuss why taking action is difficult and strategies for motivation.

o Explore goal-setting techniques (SMART goals, habit stacking).

o Group activity: Set a personal mental health goal and action plan.

Discovering Personal Values

o Define values and their importance in mental well-being.

o Identify personal core values through reflection exercises.

o Discuss how aligning with values leads to a more fulfilling life.

Power of Acceptance

o Explore what acceptance means and why it’s important for mental health.

o Differentiate between acceptance and resignation.

o Practice radical acceptance techniques through guided exercises.

The Science of Sleep & Mental Health

o Learn about the connection between sleep and mental well-being.

o Explore common sleep disturbances and their causes.

o Introduce healthy sleep habits and relaxation techniques for better rest.

Building Confidence & Self-Belief

o Challenge common myths about confidence.

o Discuss the link between self-talk, confidence, and action.

o Group exercise: Practicing confident body language and positive self-affirmations.