Sadness, Loss and Trauma

Mixed Anxiety and Depression

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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.
1. Recognise and Become Aware: Depression
  • Weekly Check-Up
  • Meet Alex
    Preview
  • My Achievement Goals
  • Alex Explains his Symptoms
  • First Visit at the Psychologist Office
  • Mapping My Symptoms
  • Mapping my Symptoms of Depression
  • Progressive Muscle Relaxation Intro
    Optional
  • Breathing Measurement Chart 1
    Optional
  • Why do Breathing Exercises?
    Optional
  • Breathing Instructions
    Optional
  • Guided Breathing Exercise 1
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
2. Recognise and Become Aware: Anxiety
  • Weekly Check-Up
  • Alex at the Psychologist Office
  • Fight Flight Freeze
  • Mapping my Symptoms of Anxiety
  • Understanding Hyperventilation and Relaxation
  • Breathing Measurement Chart 2
    Optional
  • Guided Breathing Exercise 2
    Optional
  • Progressive Muscle Relaxation 2
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
3. CBT Starts with B
  • Weekly Check-Up
  • Behaviors
  • My Behavior Before and Now
    Optional
  • Introduction to Changing Behavior Homework
    Optional
  • Activity Planning Sheet
    Optional
  • Changing Behaviors: Social
  • Activity Planning: Social
  • Examples of Social Activites
    Optional
  • Changing Behaviors: Diet
  • Information About Diet
    Optional
  • Activity Planning: Diet
  • Changing Behaviors: Sleep
  • Healthy Sleep Advice
    Optional
  • Activity Planning: Sleep
  • Guided Sleep 1
    Optional
  • Why is Exercise so Important?
  • Changing Behaviors: Exercise
  • Inspiration for Physical Activity
  • Progressive Muscle Relaxation 3
    Optional
  • Breathing Measurement Chart 3
    Optional
  • Guided Breathing Exercise 3
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
4. Taking the Driver's Seat
  • Weekly Check-Up
  • Worry and Rumination
  • Postponement Instructions
  • Why Worry Escalates
  • Your Postponement Log
  • Postponement Periods
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Guided Breathing Exercise 4
    Optional
  • Understanding Stress
  • My Stress Bucket
  • My Three Main Stressors
    Optional
  • Progressive Muscle Relaxation 4
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
5. Observe and Handle Worry
  • Weekly Check-Up
  • Observation Model
  • Explore a Situation that Made You Anxious
    Optional
  • Explore a Situation that Made You Sad/Depressed
    Optional
  • Exploring an Achievement in the Observation Model
    Optional
  • Introduction to Mindfulness
  • Focused Attention
  • Notice and Return Meditation 1
    Optional
  • Body Scan Exercise 1
    Optional
  • Changing Behavior: Mindfulness
  • Activity Planning: Mindfulness
    Optional
  • Postponement Log Reminder
    Optional
  • Postponement Log: Worry 2
    Optional
  • Postponement Log: Rumination 2
    Optional
  • Progressive Muscle Relaxation 5
    Optional
  • Guided Sleep 2
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
6. 2nd Level Worry
  • Weekly Check-Up
  • 2nd Level Worry
  • Introduction to Homework About 2nd Level Worry
  • Mapping Worry About Worry
  • Mapping My Worry Supporters
  • Notice and Return Meditation 2
    Optional
  • Mapping 2nd Level Worry
    Optional
  • Separating Thoughts from Emotions
    Optional
  • Separating Thoughts from Emotions
    Optional
  • Floating Leaves 1
    Optional
  • Mapping Worry and Rumination Episodes
    Optional
  • Postponement Log: Worry 3
    Optional
  • Postponement Log: Rumination 3
    Optional
  • Progressive Muscle Relaxation 6
    Optional
  • Guided Breathing Exercise 6
    Optional
  • Body Scan Exercise 2
    Optional
  • Guided Sleep 3
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
7. Fine-Tuning Your Thoughts
  • Weekly Check-Up
  • Stress Bucket
  • Coping Strategies
  • Mapping Helpful and Unhelpful Coping Strategies
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
  • Creating Alternative Thoughts 1
  • Body Scan Exercise 3
    Optional
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
  • Creating Alternative Thoughts 2
  • Progressive Muscle Relaxation 7
    Optional
  • Postponement Log: Worry 4
    Optional
  • Postponement Log: Rumination 4
    Optional
  • Notice and Return Meditation 3
    Optional
  • Breathing Measurement Chart 4
    Optional
  • Guided Breathing Exercise 7
    Optional
  • Guided Sleep 4
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
8. Helpful and Unhelpful Ways of Coping
  • Weekly Check-Up
  • Safety Behaviours
  • Worry Related Behaviours
  • Body Scan Exercise 4
    Optional
  • Replacing Safety Behaviours
  • Thoughts and Feelings that Drive Your Safety Behavior
    Optional
  • Guided Breathing Exercise 8
    Optional
  • Postponement Log: Worry 5
    Optional
  • Postponement Log: Rumination 5
    Optional
  • Progressive Muscle Relaxation 8
    Optional
  • Guided Sleep 5
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
9. Healthy (inner) Dialogue
  • Weekly Check-Up
  • Inner Dialogue
  • Creating Supportive Inner Dialogue
  • Exploring our Inner Dialogue
    Optional
  • Notice and Return Meditation 4
    Optional
  • Finding the Tool to Deal with the Trigger 1
  • Breathing Measurement Chart 5
    Optional
  • Guided Breathing Exercise 9
    Optional
  • Progressive Muscle Relaxation 9
    Optional
  • Guided Sleep 6
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
10. Healthy Relationships
  • Weekly Check-Up
  • Assertiveness
    Optional
  • Assertiveness Techniques
    Optional
  • Assertive Behaviours
    Optional
  • Mapping Unassertive Behaviour
    Optional
  • Floating Leaves 2
    Optional
  • Becoming More Assertive
    Optional
  • Building Healthy Relationships
    Optional
  • Notice and Return Meditation 5
    Optional
  • Progressive Muscle Relaxation 10
    Optional
  • Body Scan Exercise 5
    Optional
  • Guided Breathing Exercise 10
    Optional
  • Guided Sleep 7
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
11. Focus and Attention
  • Weekly Check-Up
  • Notice and Return Meditation 6
    Optional
  • Introduction to Focus of Attention
    Optional
  • Selective Attention
  • Introduction to Internal and External Attention
  • Floating Leaves 3
    Optional
  • Creating Habits
  • Three Habits I Want to Strengthen
    Optional
  • Body Scan Exercise 6
    Optional
  • Inner Dialogue
    Optional
  • Breathing Measurement Chart 6
    Optional
  • Guided Breathing Exercise 11
    Optional
  • Postponement Log: Worry 6
    Optional
  • Postponement Log: Rumination 6
    Optional
  • Progressive Muscle Relaxation 11
    Optional
  • Alex's Diary
    Optional
  • My Diary
    Optional
12. Habits for Life
  • Weekly Check-Up
  • Alex's Journey Throughout This Program
  • What Have I Learned?
  • Keep Working
  • Revisiting Past Triggers
    Optional
  • Finding the Tool to Deal With the Trigger 2
  • Revisit Your Goals
    Optional
  • Alex's Diary
    Optional
  • What do I do From Here?