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.
About this program
- Status Update
- How the Program Works
- Meet AlexPreview
- My Goals
- Alex Explains his Symptoms
- First Visit at the Psychologist Office
- Mapping My Symptoms
- Mapping my Symptoms of Depression
- Progressive Muscle Relaxation IntroOptional
- Breathing Measurement Chart 1Optional
- Guided Breathing Exercise 1Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Alex at the Psychologist Office
- Fight Flight Freeze
- Mapping my Symptoms of Anxiety
- Understanding Hyperventilation and Relaxation
- Breathing Measurement Chart 2Optional
- Guided Breathing Exercise 2Optional
- Progressive Muscle Relaxation 2Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Behaviours
- My Behavior Before and NowOptional
- Introduction to Changing Behavior HomeworkOptional
- Activity Planning SheetOptional
- Changing Behaviors: Social
- Activity Planning: Social
- Examples of Social ActivitesOptional
- Changing Behaviors: Diet
- Information About DietOptional
- Activity Planning: Diet
- Changing Behaviours: Sleep
- Healthy Sleep AdviceOptional
- Activity Planning: Sleep
- Guided Sleep 1Optional
- Why is Exercise so Important?
- Changing Behaviors: Exercise
- Inspiration for Physical Activity
- Progressive Muscle Relaxation 3Optional
- Breathing Measurement Chart 3Optional
- Guided Breathing Exercise 3Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Worry and Rumination
- Postponement Instructions
- Why Worry Escalates
- Your Postponement Log
- Postponement Periods
- Postponement Log: Worry 1
- Postponement Log: Rumination 1
- Guided Breathing Exercise 4Optional
- Understanding Stress
- My Stress Bucket
- My Three Main StressorsOptional
- Progressive Muscle Relaxation 4Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Observation Model
- Explore a Situation that Made You AnxiousOptional
- Explore a Situation that Made You Sad/DepressedOptional
- Observation Model: Exploring an AchievementOptional
- Introduction to Mindfulness
- Focused Attention
- Notice and Return Meditation 1Optional
- Body Scan Exercise 1Optional
- Changing Behavior: Mindfulness
- Activity Planning: MindfulnessOptional
- Postponement Log ReminderOptional
- Postponement Log: Worry 2Optional
- Postponement Log: Rumination 2Optional
- Progressive Muscle Relaxation 5Optional
- Guided Sleep 2Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- 2nd Level Worry
- Introduction to Homework About 2nd Level Worry
- Mapping Worry About Worry
- Mapping My Worry Supporters
- Notice and Return Meditation 2Optional
- Mapping 2nd Level WorryOptional
- Separating Thoughts from EmotionsOptional
- Separating Thoughts from EmotionsOptional
- Floating Leaves 1Optional
- Mapping Worry and Rumination EpisodesOptional
- Postponement Log: Worry 3Optional
- Postponement Log: Rumination 3Optional
- Progressive Muscle Relaxation 6Optional
- Guided Breathing Exercise 6Optional
- Body Scan Exercise 2Optional
- Guided Sleep 3Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Stress Bucket
- Coping Strategies
- Mapping Helpful and Unhelpful Coping Strategies
- Thinking Errors
- Cognitive Biases and Unhelpful Thinking 1
- Info Sheet: Common Thinking Errors 1
- Creating Alternative Thoughts 1
- Body Scan Exercise 3Optional
- Cognitive Biases and Unhelpful Thinking 2
- Info Sheet: Common Thinking Errors 2
- Creating Alternative Thoughts 2
- Progressive Muscle Relaxation 7Optional
- Postponement Log: Worry 4Optional
- Postponement Log: Rumination 4Optional
- Notice and Return Meditation 3Optional
- Breathing Measurement Chart 4Optional
- Guided Breathing Exercise 7Optional
- Guided Sleep 4Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Safety Behaviours
- Worry Related Behaviours
- Body Scan Exercise 4Optional
- Replacing Safety Behaviours
- Thoughts and Feelings that Drive Your Safety BehaviorOptional
- Guided Breathing Exercise 8Optional
- Postponement Log: Worry 5Optional
- Postponement Log: Rumination 5Optional
- Progressive Muscle Relaxation 8Optional
- Guided Sleep 5Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Inner Dialogue
- Creating Supportive Inner Dialogue
- Exploring our Inner DialogueOptional
- Notice and Return Meditation 4Optional
- Finding the Tool to Deal with the Trigger 1
- Breathing Measurement Chart 5Optional
- Guided Breathing Exercise 9Optional
- Progressive Muscle Relaxation 9Optional
- Guided Sleep 6Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- AssertivenessOptional
- Assertiveness TechniquesOptional
- Act More AssertivelyOptional
- Observation Model: Mapping Unassertive BehaviourOptional
- Floating Leaves 2Optional
- Observation Model: Becoming More AssertiveOptional
- Building Healthy RelationshipsOptional
- Notice and Return Meditation 5Optional
- Progressive Muscle Relaxation 10Optional
- Body Scan Exercise 5Optional
- Guided Breathing Exercise 10Optional
- Guided Sleep 7Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Weekly Check-Up
- Notice and Return Meditation 6Optional
- Introduction to Focus of AttentionOptional
- Selective Attention
- Introduction to Internal and External Attention
- Floating Leaves 3Optional
- Creating Habits
- Three Habits I Want to StrengthenOptional
- Body Scan Exercise 6Optional
- Inner DialogueOptional
- Breathing Measurement Chart 6Optional
- Guided Breathing Exercise 11Optional
- Postponement Log: Worry 6Optional
- Postponement Log: Rumination 6Optional
- Progressive Muscle Relaxation 11Optional
- Alex's DiaryOptional
- My DiaryOptional
- What Did You Think About this Lesson?Optional
- Status Update
- Alex's Journey Throughout This Program
- What Have I Learned?
- Keep Working
- Revisiting Past TriggersOptional
- Finding the Tool to Deal With the Trigger 2
- Revisit Your GoalsOptional
- Alex's DiaryOptional
- What do I do From Here?