Generalised Anxiety Disorder is characterised by excessive, uncontrollable anxiety and worry relating to all aspects of life. Often, the worry is unrealistic or out of proportion to the situation, and might eventually become so dominant that it interferes with daily functioning, including work, school, social activities, and relationships. This program will take you, step by step, through getting an overview of your anxiety symptoms and identifying the main causes of stress and worry in your life. You will then begin learning CBT tools such as mindfulness, worry postponement and guided relaxation to manage your symptoms and make simple positive changes to your lifestyle. Throughout the program you will discover techniques to make long-term behaviour change and develop healthy new habits to help you manage anxiety ongoing.
About this program
- Weekly Check-Up
- Meet Peter
- Opening up to a Friend
- Peter at the Psychologist Office
- Barriers
- What exactly is Generalised Anxiety Disorder?
- My Achievement Goals
- Fight Flight Freeze
- Mapping My Symptoms
- Mapping My Symptoms
- Understanding Stress
- My Stress Bucket
- My Three Main Stressors
- Progressive Muscle Relaxation 1
- Understanding Hyperventilation and Relaxation
- Breathing Measurement Chart 1
- Why do Breathing Exercises?
- Breathing Instructions
- Guided Breathing Exercise 1
- Peter's Diary
- My Diary
- Weekly Check-Up
- Worry and Rumination
- Postponement Periods
- Postponement Instructions
- Your Postponement Log
- Postponement Log: Worry 1
- Postponement Log: Rumination 1
- Guided Breathing Exercise 2
- Observation Model
- Getting to Know the Observation Model
- Isometric Relaxation
- Breathing Measurement Chart 2
- Progressive Muscle Relaxation 2
- Peter's Diary
- My Diary
- Weekly Check-Up
- Thinking Errors
- Cognitive Biases and Unhelpful Thinking 1
- Info Sheet: Common Thinking Errors, Part 1
- Creating Alternative Thoughts 1
- Progressive Muscle Relaxation 3
- Cognitive Biases and Unhelpful Thinking 2
- Info Sheet: Common Thinking Errors, Part 2
- Creating Alternative Thoughts 2
- Your Postponement Log
- Postponement Log: Worry 2
- Postponement Log: Rumination 2
- Breathing Measurement Chart 3
- Guided Breathing Exercise 3
- Guided Sleep 1
- Peter's Diary
- My Diary
- Weekly Check-Up
- 2nd Level Worry
- Introduction to Homework About 2nd Level Worry
- Mapping Worry About Worry
- Mapping My Worry Supporters
- Why Worry Escalates
- Mapping 2nd Level Worry
- Postponement Log: Worry 3
- Postponement Log: Rumination 3
- Guided Breathing Exercise 4
- Breathing Measurement Chart 4
- Progressive Muscle Relaxation 4
- Guided Sleep 2
- Peter's Diary
- My Diary
- Weekly Check-Up
- Safety Behaviours
- Worry Related Behaviours
- Identifying Safety Behaviours
- Thoughts and Feelings that Drive Your Safety Behavior
- Stress Bucket
- Coping Strategies
- Progressive Muscle Relaxation 5
- Mapping Helpful and Unhelpful Coping Strategies
- Finding the Tool to Deal with the Trigger 1
- Introduction to Mindfulness
- Notice and Return Meditation 1
- Body Scan Exercise 1
- Guided Sleep 3
- Guided Breathing Exercise 5
- Peter's Diary
- My Diary
- Weekly Check-Up
- Inner Dialogue
- Creating Supportive Inner Dialogue
- Progressive Muscle Relaxation 6
- Your Postponement Log
- Postponement Log: Worry 4
- Postponement Log: Rumination 4
- Notice and Return Meditation 2
- Floating Leaves 1
- Breathing Measurement Chart 5
- Guided Breathing Exercise 6
- Peter's Diary
- My Diary
- Weekly Check-Up
- Introduction to Focus of Attention
- Selective Attention
- Body Scan Exercise 2
- Looking for Alternative Interpretations of 'What If'-Scenarios
- Focused Attention
- Notice and Return Meditation 3
- Floating Leaves 2
- Postponement Log Reminder
- Postponement Log: Worry 5
- Postponement Log: Rumination 5
- Breathing Measurement Chart 6
- Guided Breathing Exercise 7
- Peter's Diary
- My Diary
- Weekly Check-Up
- Assertiveness
- Assertiveness Techniques
- Assertive Behaviours
- Mapping Unassertive Behaviour
- Becoming More Assertive
- Relationships
- Creating Habits
- Notice and Return Meditation 4
- Finding the Tool to Deal With the Trigger 2
- Revisit your Safety Behaviors
- Body Scan Exercise 3
- Breathing Measurement Chart 6
- Guided Breathing Exercise 8
- Peter Summarizes His Journey Through Treatment
- My Diary
- Weekly Check-Up
- Keep Working
- What Have I Learned?
- Identifying Future Triggers
- Revisit Your Goals
- What do I do From Here?