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
- Status Update
- Meet Peter
- Opening up to a Friend
- Peter at the Psychologist Office
- BarriersOptional
- What exactly is Generalised Anxiety Disorder?
- My Goals
- Fight Flight Freeze
- Mapping My Symptoms
- Mapping My Symptoms
- Understanding Stress
- My Stress Bucket
- My Three Main StressorsOptional
- Progressive Muscle Relaxation IntroOptional
- Understanding Hyperventilation and Relaxation
- Breathing Measurement Chart 1Optional
- Why do Breathing Exercises?Optional
- Breathing InstructionsOptional
- Guided Breathing Exercise 1Optional
- Peter's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Worry and Rumination
- Postponement Periods
- Your Postponement Log
- Postponement Instructions
- Postponement Log: Worry 1
- Postponement Log: Rumination 1
- Guided Breathing Exercise 2Optional
- Observation Model
- Getting to Know the Observation Model
- Isometric RelaxationOptional
- Breathing Measurement Chart 2Optional
- Progressive Muscle Relaxation 2Optional
- Peter's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Thinking Errors
- Cognitive Biases and Unhelpful Thinking 1
- Info Sheet: Common Thinking Errors 1
- Creating Alternative Thoughts 1
- Progressive Muscle Relaxation 3Optional
- Cognitive Biases and Unhelpful Thinking 2
- Info Sheet: Common Thinking Errors 2
- Creating Alternative Thoughts 2
- Your Postponement LogOptional
- Postponement Log: Worry 2Optional
- Postponement Log: Rumination 2Optional
- Breathing Measurement Chart 3Optional
- Guided Breathing Exercise 3Optional
- Guided Sleep 1Optional
- Peter's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- 2nd Level Worry
- Introduction to Homework About 2nd Level WorryOptional
- Mapping Worry About Worry
- Mapping My Worry Supporters
- Why Worry Escalates
- Mapping 2nd Level WorryOptional
- Postponement Log: Worry 3Optional
- Postponement Log: Rumination 3Optional
- Guided Breathing Exercise 4Optional
- Breathing Measurement Chart 4Optional
- Progressive Muscle Relaxation 4Optional
- Guided Sleep 2Optional
- Peter's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Safety Behaviours
- Worry Related Behaviours
- Replacing Safety Behaviours
- Thoughts and Feelings that Drive Your Safety BehaviorOptional
- Stress Bucket
- Coping Strategies
- Progressive Muscle Relaxation 5Optional
- Mapping Helpful and Unhelpful Coping Strategies
- Finding the Tool to Deal with the Trigger 1
- Introduction to Mindfulness
- Notice and Return Meditation 1Optional
- Body Scan Exercise 1Optional
- Guided Sleep 3Optional
- Guided Breathing Exercise 5Optional
- Peter's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Inner Dialogue
- Creating Supportive Inner Dialogue
- Progressive Muscle Relaxation 6Optional
- Your Postponement LogOptional
- Postponement Log: Worry 4Optional
- Postponement Log: Rumination 4Optional
- Notice and Return Meditation 2Optional
- Floating Leaves 1Optional
- Breathing Measurement Chart 5Optional
- Guided Breathing Exercise 6Optional
- Peter's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Introduction to Focus of Attention
- Selective Attention
- Body Scan Exercise 2Optional
- Looking for Alternative Interpretations of 'What If'-ScenariosOptional
- Focused Attention
- Notice and Return Meditation 3Optional
- Floating Leaves 2Optional
- Postponement Log ReminderOptional
- Postponement Log: Worry 5Optional
- Postponement Log: Rumination 5Optional
- Breathing Measurement Chart 6Optional
- Guided Breathing Exercise 7Optional
- Peter's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Assertiveness
- Assertiveness Techniques
- Act More Assertively
- Observation Model: Mapping Unassertive BehaviourOptional
- Observation Model: Becoming More AssertiveOptional
- Relationships
- Creating Habits
- Notice and Return Meditation 4Optional
- Finding the Tool to Deal With the Trigger 2
- Revisit your Safety BehaviorsOptional
- Body Scan Exercise 3Optional
- Breathing Measurement Chart 6Optional
- Guided Breathing Exercise 8Optional
- Peter Summarizes His Journey Through TreatmentOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Keep Working
- What Have I Learned?Optional
- Identifying Future TriggersOptional
- Revisit Your GoalsOptional
- What do I do From Here?