Sadness, Loss and Trauma

Depression and Anxiety

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About this program
In this program you will learn more about anxiety and depression and how you, through the use of various tools and strategies, can start to manage these symptoms. The program will take you, step by step, through getting an overview of your symptoms of anxiety and depression, identifying the main causes of stress and worry in your life, and understanding which of your strategies for coping are helpful and which are not. You will then begin using tools from CBT to find better ways of coping with your challenges through identifying your thinking errors, postponing your worries and making simple changes to your daily routines to promote recovery. Over the program you will learn how to make lasting changes techniques and develop healthy new habits for life. The program spans over 12 weeks to allow you the time needed to learn and implement the changes required to improve your mental wellbeing.
  • Welcome to Your Program for Dealing with Depression and Anxiety
  • Status Update
  • PHQ-9 Questionnaire
  • Introduction to Lesson 1
  • Meet Alex
    OptionalPreview
  • Alex Explains his Symptoms
  • First Visit at the Psychologist Office
  • Alex at the Psychologist Office
  • Summary of Alex's Story
  • What is CBT?
  • Key Points about What is CBT?
  • Observation Model
  • Key Points about the Observation Model
  • Mapping My Symptoms
  • Mapping My Symptoms with the Observation Model
  • Behaviours
  • Key Points about Behaviours
  • My Behavior Before and Now
  • Plan a Positive Behaviour
  • Your Journal: Positive Behaviours
    Optional
  • Summary and Planning
  • Welcome to Lesson no 2
  • Status Update
  • GAD-7 Scale
  • Activity Review
  • Behavioural activation
    Preview
  • Key Points about Behavioural activation
  • Connecting Values and Behavioural Activation
  • Your Inner Values
  • Key Points about Values
  • What are Your Values?
  • Positive and Negative Activities
  • Plan Three Positive Behaviours
  • Dealing with Negative Behaviours
  • Alex's Diary
    Optional
  • Your Journal: Values
    Optional
  • Summary and Planning
  • Welcome to Lesson no 3
  • Status Update
  • PHQ-9 Questionnaire
  • Activity Review
  • Why is it Important to do Things Even When You Don't Want to?
  • Dealing with Resistance
    Preview
  • Why is Exercise so Important?
  • Key Points about Exercise
  • Creating Routines
  • Plan Positive Behaviours
  • My Best Tools
  • Alex's Diary
    Optional
  • Your Journal: Creating Habits
    Optional
  • Summary and Planning
  • Welcome to Lesson 4
  • Status Update
  • GAD-7 Scale
  • Activity Review
  • The Nature and Function of Anxiety
  • Fight Flight Freeze
  • Key Points about Fight, Flight and Freeze
  • Mapping My FFF symptoms
  • Understanding Hyperventilation and Relaxation
  • Key Points from Hyperventilation and Relaxation
  • Guided Breathing Exercise 1
    Optional
  • Plan Positive Behaviors
  • Alex's Diary
    Optional
  • Journal: Bodily Sensations
    Optional
  • Summary and Planning
  • Welcome to Lesson 5
  • Status Update
  • PHQ-9 Questionnaire
  • Activity Review
  • Worry Related Behaviours
  • Key Points About Worry Related Behaviours
  • Safety Behaviours
  • Key Points About Safety Behaviours
  • Managing Avoidance and Anxiety
  • Plan Positive Behaviors
  • Alex's Diary
    Optional
  • Writing Exercise: Safety Behaviours
    Optional
  • Summary and Planning
  • Welcome to Lesson no 6
  • Status Update
  • GAD-7 Scale
  • Activity Review
  • Running on Autopilot
  • Key Points about Running on Autopilot
  • Mental Habits When Depressed
    Preview
  • About Thinking Errors
  • Key Points about Thinking Errors
  • Different Types of Thinking Errors
  • Key Points About Different Kinds of Thinking Errors
  • Mapping Your Negative Thoughts
    Optional
  • Shifting Focus to Positive Thoughts
  • Your Gratitude Log
    Optional
  • Plan Positive Behaviours
  • Alex's Diary
    Optional
  • Your Journal
    Optional
  • Summary and Planning
  • Welcome to Lesson 7
  • Status Update
  • PHQ-9 Questionnaire
  • Activity Review
  • Values Check-Up
  • Dealing with Thoughts: Change and Acceptance
  • Inner Dialogue
  • Key Points about Inner Dialogue
  • Creating Alternative Thoughts
    Optional
  • Acceptance
  • Introduction to Mindfulness
    Optional
  • Floating Leaves
    Optional
  • Plan Positive Behaviours
  • Alex's Diary
  • Your Journal: Mindfulness
    Optional
  • Summary and Planning
  • Welcome to Lesson 8
  • Status Update
  • GAD-7 Scale
  • Activity Review
  • Worry and Rumination
  • Key Points about Worry and Rumination
  • Focused Attention
  • Key Points about Focused Attention
  • Attention Training: Nature Sounds 1
    Optional
  • Postponement Periods
  • Key Points about Postponement Periods
  • Postponement Log: Worry
  • Postponement Log: Rumination
  • Plan Positive Behaviors
  • Alex's Diary
    Optional
  • Your Journal: Reflecting on Postponement
    Optional
  • Summary and Planning
  • Welcome to Lesson 9
  • Status Update
  • PHQ-9 Questionnaire
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Sleep Physiology Part I
    Optional
  • Key Points about Sleep Physiology I
    Optional
  • Sleep Physiology Part II
    Optional
  • Key Points about Sleep Physiology II
    Optional
  • Interference of Sleep Regulation
    Optional
  • Key Points about Interference of Sleep Regulation
    Optional
  • Find Your Recipe for Good Sleep
    Optional
  • How to Complete Your Sleep Diary
    Optional
  • Sleep Hygiene
    Optional
  • Key Points about Sleep Hygiene
    Optional
  • Regular Sleep and Connecting the Bed to Sleep
    Optional
  • Stress Bucket
    Optional
  • Key Points about Stress Bucket
    Optional
  • Stress Bucket and Coping Strategies
    Optional
  • Bedtime Routines
    Optional
  • Guided Sleep 1
    Optional
  • Plan Positive Behaviors
  • Alex's Diary
    Optional
  • Journal: Sleep
    Optional
  • Summary and Planning
  • Welcome to Lesson 10
  • Status Update
  • GAD-7 Scale
  • Activity Review
  • Relationships when Depressed or Anxious
  • Social Support
  • Key Points about Social Support
  • My Circles of Support
    Optional
  • Loneliness
    Optional
  • How to Deal with Loneliness
    Optional
  • Building Healthy Relationships
    Optional
  • Key Points about Healthy Relationships
    Optional
  • Plan Positive Behaviours
  • Alex's Diary
    Optional
  • Your Journal: The Social Me
    Optional
  • Summary and Planning
  • Welcome to Lesson no 11
  • Status Update
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Values Check-Up
  • Keep Working
  • Key Points about Keep Working
  • Attention Training: Nature Sounds 2
    Optional
  • Plan Positive Behaviours
  • Alex's Diary
    Optional
  • Your Journal: Looking Back
    Optional
  • Summary and Planning
  • Welcome to the Last Lesson
  • Status Update
  • PHQ-9 Questionnaire
  • GAD-7 Scale
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Review Your Toolkit and Stay on Top of Setbacks
    Optional
  • Alex's Final Diary Entry
    Optional
  • Your Journal: Looking Forward
    Optional
  • What do I do From Here?
  • What did You Think About this Program?
    Optional