Worry and Anxiety

Worry and Anxiety

Zuctpczlr9grhodmei2h
About this program
Generalised anxiety 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. 

Click on the program recommendation below to read more about what you will learn during the program.

  • Welcome to Your Program for Generalised Anxiety
  • Status Update
  • Welcome to Lesson 1
  • Meet Peter
    Optional
  • Key Points From Peter's Story
    Optional
  • What is CBT?
  • Key Points about What is CBT?
  • Observation Model
  • Key Points about the Observation Model
  • Mapping My Symptoms
  • Mapping My Symptoms with the Observation Model
  • Why Learn Relaxation Exercises?
  • Progressive Muscle Relaxation Intro
  • Journal: Reflecting on Relaxation
    Optional
  • Summary and Planning
  • Welcome to Lesson 2
  • Status Update
  • GAD-7 Scale
  • Activity Review
  • What Exactly is Generalised Anxiety?
  • The Nature and Function of Anxiety
  • Fight Flight Freeze
    Preview
  • Key Points about Fight, Flight and Freeze
  • Mapping My FFF symptoms
  • Understanding Hyperventilation and Relaxation
  • Key Points from Hyperventilation and Relaxation
  • Guided Breathing Exercise 1
  • My Best Tools
  • Peter's Diary
    Optional
  • Journal: Bodily Sensations
    Optional
  • Summary and Planning
  • Welcome to Lesson 3
  • Status Update
  • Activity Review
  • Running on Autopilot
  • Key Points about Running on Autopilot
  • Mental Habits When Anxious
  • About Thinking Errors
  • Key Points about Thinking Errors
  • Different Types of Thinking Errors
  • Key Points About Different Kinds of Thinking Errors
  • Mapping Your Negative Thoughts
  • Shifting Focus to Positive Thoughts
  • Your Gratitude Log
  • Peter's Diary
    Optional
  • Your Journal
    Optional
  • Summary and Planning
  • Welcome to Lesson 4
  • Status Update
  • GAD-7 Scale
  • Activity Review
  • Dealing with Thoughts: Change and Acceptance
  • Inner Dialogue
  • Key Points about Inner Dialogue
  • Creating Alternative Thoughts
  • Acceptance
  • Introduction to Mindfulness
  • Floating Leaves
    Optional
  • Peter's Diary
    Optional
  • Your Journal: Mindfulness
    Optional
  • Summary and Planning
  • Welcome to Lesson 5
  • Status Update
  • Activity Review
  • Worry and Rumination
  • Key Points about Worry and Rumination
  • Focused Attention
  • Key Points about Focused Attention
  • Attention Training: Nature Sounds 1
    Optional
  • Postponement Periods
  • Key Points about Postponement Periods
  • Postponement Log: Worry
  • Postponement Log: Rumination
  • Peter's Diary
    Optional
  • Your Journal: Reflecting on Postponement
    Optional
  • Summary and Planning
  • Welcome to Lesson 6
  • Status Update
  • GAD-7 Scale
  • Activity Review
  • Worry Related Behaviours
  • Key Points About Worry Related Behaviours
  • Safety Behaviours
  • Key Points About Safety Behaviours
  • Managing Avoidance and Anxiety
  • Peter's Diary
    Optional
  • Writing Exercise: Safety Behaviours
    Optional
  • Summary and Planning
  • Welcome to Lesson 7
  • Status Update
  • Activity Review
  • 2nd Level Worry
  • Key Points About 2nd Level Worry
  • Introduction to Homework About 2nd Level Worry
  • Mapping Worry About Worry
  • Mapping My Worry Supporters
  • Why Worry Escalates
  • Key Points about Why Worry Escalates
  • Peter's Diary
    Optional
  • Writing Exercise: 2ndLevel Worry
    Optional
  • Summary and Planning
  • Welcome to Lesson 8
  • Status Update
  • GAD-7 Scale
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Sleep Physiology Part I
    Optional
  • Key Points about Sleep Physiology I
    Optional
  • Sleep Physiology Part II
    Optional
  • Key Points about Sleep Physiology II
    Optional
  • Interference of Sleep Regulation
    Optional
  • Key Points about Interference of Sleep Regulation
    Optional
  • Find Your Recipe for Good Sleep
    Optional
  • How to Complete Your Sleep Diary
    Optional
  • Sleep Hygiene
    Optional
  • Key Points about Sleep Hygiene
    Optional
  • Regular Sleep and Connecting the Bed to Sleep
    Optional
  • Bedtime Routines
    Optional
  • Guided Sleep 1
    Optional
  • Peter's Diary
    Optional
  • Journal: Sleep
    Optional
  • Summary and Planning
  • Welcome to Lesson 9
  • Status Update
  • Activity Review
  • Anxiety and Relationships
  • Social Support
  • Key Points about Social Support
  • My Circles of Support
  • Building Healthy Relationships
  • Key Points about Healthy Relationships
  • Peter's Diary
    Optional
  • Your Journal: The Social Me
    Optional
  • Summary and Planning
  • Welcome to the Last Lesson
  • Status Update
  • GAD-7 Scale
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Keep Working
  • Key Points about Keep Working
  • Review Your Toolkit and Stay on Top of Setbacks
    Optional
  • Peter's Final Diary Entry
    Optional
  • Your Journal: Looking Forward
    Optional
  • What do I do From Here?
  • What did You Think About this Program?
    Optional