Worry and Anxiety

General Anxiety

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About this program
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. 
1. Recognise and Become Aware
  • Status Update
  • Meet Peter
  • Opening up to a Friend
  • Peter at the Psychologist Office
  • Barriers
    Optional
  • 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
    Optional
  • Progressive Muscle Relaxation Intro
    Optional
  • Understanding Hyperventilation and Relaxation
  • Breathing Measurement Chart 1
    Optional
  • Why do Breathing Exercises?
    Optional
  • Breathing Instructions
    Optional
  • Guided Breathing Exercise 1
    Optional
  • Peter's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
2. Observe and Handle Worry
  • Status Update
  • Worry and Rumination
  • Postponement Periods
  • Your Postponement Log
  • Postponement Instructions
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Guided Breathing Exercise 2
    Optional
  • Observation Model
  • Getting to Know the Observation Model
  • Isometric Relaxation
    Optional
  • Breathing Measurement Chart 2
    Optional
  • Progressive Muscle Relaxation 2
    Optional
  • Peter's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
3. Fine-Tuning Your Thoughts
  • Status Update
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
  • Creating Alternative Thoughts 1
  • Progressive Muscle Relaxation 3
    Optional
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
  • Creating Alternative Thoughts 2
  • Your Postponement Log
    Optional
  • Postponement Log: Worry 2
    Optional
  • Postponement Log: Rumination 2
    Optional
  • Breathing Measurement Chart 3
    Optional
  • Guided Breathing Exercise 3
    Optional
  • Guided Sleep 1
    Optional
  • Peter's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
4. 2nd Level Worry
  • Status Update
  • 2nd Level Worry
  • Introduction to Homework About 2nd Level Worry
    Optional
  • Mapping Worry About Worry
  • Mapping My Worry Supporters
  • Why Worry Escalates
  • Mapping 2nd Level Worry
    Optional
  • Postponement Log: Worry 3
    Optional
  • Postponement Log: Rumination 3
    Optional
  • Guided Breathing Exercise 4
    Optional
  • Breathing Measurement Chart 4
    Optional
  • Progressive Muscle Relaxation 4
    Optional
  • Guided Sleep 2
    Optional
  • Peter's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
5. Helpful and Unhelpful Ways of Coping
  • Status Update
  • Safety Behaviours
  • Worry Related Behaviours
  • Replacing Safety Behaviours
  • Thoughts and Feelings that Drive Your Safety Behavior
    Optional
  • Stress Bucket
  • Coping Strategies
  • Progressive Muscle Relaxation 5
    Optional
  • Mapping Helpful and Unhelpful Coping Strategies
  • Finding the Tool to Deal with the Trigger 1
  • Introduction to Mindfulness
  • Notice and Return Meditation 1
    Optional
  • Body Scan Exercise 1
    Optional
  • Guided Sleep 3
    Optional
  • Guided Breathing Exercise 5
    Optional
  • Peter's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
6. Making Changes
  • Status Update
  • Inner Dialogue
  • Creating Supportive Inner Dialogue
  • Progressive Muscle Relaxation 6
    Optional
  • Your Postponement Log
    Optional
  • Postponement Log: Worry 4
    Optional
  • Postponement Log: Rumination 4
    Optional
  • Notice and Return Meditation 2
    Optional
  • Floating Leaves 1
    Optional
  • Breathing Measurement Chart 5
    Optional
  • Guided Breathing Exercise 6
    Optional
  • Peter's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
7. Focus and Attention
  • Status Update
  • Introduction to Focus of Attention
  • Selective Attention
  • Body Scan Exercise 2
    Optional
  • Looking for Alternative Interpretations of 'What If'-Scenarios
    Optional
  • Focused Attention
  • Notice and Return Meditation 3
    Optional
  • Floating Leaves 2
    Optional
  • Postponement Log Reminder
    Optional
  • Postponement Log: Worry 5
    Optional
  • Postponement Log: Rumination 5
    Optional
  • Breathing Measurement Chart 6
    Optional
  • Guided Breathing Exercise 7
    Optional
  • Peter's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
8. Healthy Relationships
  • Status Update
  • Assertiveness
  • Assertiveness Techniques
  • Assertive Behaviours
  • Mapping Unassertive Behaviour
    Optional
  • Becoming More Assertive
    Optional
  • Relationships
  • Creating Habits
  • Notice and Return Meditation 4
    Optional
  • Finding the Tool to Deal With the Trigger 2
  • Revisit your Safety Behaviors
    Optional
  • Body Scan Exercise 3
    Optional
  • Breathing Measurement Chart 6
    Optional
  • Guided Breathing Exercise 8
    Optional
  • Peter Summarizes His Journey Through Treatment
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
9. Habits for Life
  • Status Update
  • Keep Working
  • What Have I Learned?
    Optional
  • Identifying Future Triggers
    Optional
  • Revisit Your Goals
    Optional
  • What do I do From Here?