Unlocking CBT: Practical Interactive Self Help Guide and Online Course
Generalised Anxiety Disorder
Introducing the Unlocking CBT for GAD course, a transformative journey created by a team of educationalists and psychologists. Designed to empower individuals managing Generalised Anxiety Disorder (GAD), this comprehensive program seamlessly blends expert insights with evidence-based Cognitive-Behavioural Therapy (CBT) techniques.
Guided by Animations and Videos:
Throughout the course, animations bring the content to life through engaging and relatable videos and gifs. These serve as friendly companions, simplifying complex concepts and making them more accessible to learners of all backgrounds.
Comprehensive Resources at Your Fingertips:
Within the course, you'll discover an array of comprehensive resources carefully curated to enhance your learning experience. Engage with interactive worksheets, visual diagrams, and insightful posters that encapsulate key concepts for quick reference. With questionnaires, case studies, and self-assessments, you'll have the tools to monitor your progress and gain valuable insights into your emotional well-being.
Click on the images below to see some of the course content.
Module 1: Understanding GAD and Introduction to CBT
In Unit 1, we'll begin by learning to understand the symptoms and causes of GAD, we will then explore the essence of Cognitive-Behavioural Therapy (CBT) and its effectiveness in addressing GAD. We will then learn about ntolerance of uncertainty, and avoidance behaviors, allowing you to develop insights into your experiences. Uncover the power of identifying early worry signs and gain the skills to manage emotions, behaviours, thoughts, and physical sensations effectively.
This module sets the stage for personal growth, as you learn to spot unhelpful thinking styles and set achievable goals.
Learning Outcomes/Understanding
| ✔ Gain insights into Generalised Anxiety Disorder (GAD) and its symptoms. |
| ✔ Understand the basic principles and concepts of Cognitive-Behavioural Therapy (CBT). |
| ✔ Explore the role of intolerance of uncertainty and avoidance in anxiety. |
| ✔ Learn to identify early worry experiences and their triggers. |
| ✔ Recognise and understand emotions, behaviours, thoughts, and physical sensations associated with anxiety. |
| ✔ Set goals for managing anxiety and tracking progress. |
| ✔ Uncover the impact of unhelpful thinking styles on anxiety. |
| ✔ Reflect on the module's content and insights gained. |
Module 1 Sample Content: Assessments, Self Exploration Activities and Videos
Anxiety Assessments and Questionnaires
In this module you will complete a number of questionnaires to allow you to record your current anxiety levels and to test your intolerance to uncertainty. These will help you keep a record of your anxiety and its triggers.
Self-Exploration Activities for Personal Growth
Engaging in self-exploration activities fosters personal growth by uncovering valuable insights, promoting self-awareness, and supporting your journey towards positive development.
Videos and Gifs
Lighthearted videos and gifs will help you understand the theory behind CBT and Generalised Anxiety Disorder, and help you understand Unhelpful Thinking Habits.
MODULE 2: UNLOCKING CBT
Building upon your foundation, this module unlocks the transformative power of CBT. You'll delve into techniques like cognitive restructuring, which empowers you to challenge unproductive thought patterns. Confronting worries, distinguishing real from hypothetical concerns, and managing thoughts through the "worry tree" method will guide you in letting go of anxiety's grip. Problem-solving strategies and the exploration of core beliefs provide essential tools for unraveling anxious thoughts. With each step, you'll gain greater clarity and a toolkit to dismantle the chains of anxiety.
| ✔ Delve into the core concepts of CBT and its application to anxiety management. |
| ✔ Explore cognitive restructuring and techniques to challenge unhelpful thinking. |
| ✔ Understand living with uncertainty and strategies to avoid avoidance behaviours. |
| ✔ Differentiate between real-life and hypothetical worries. |
| ✔ Learn the Worry Tree technique for "letting go" and managing worry time. |
| ✔ Develop problem-solving skills to tackle anxiety-inducing situations. |
| ✔ Challenge hypothetical worries and core beliefs to change thought patterns. |
| ✔ Reflect on the CBT exercises and techniques learned. |
Module 2 Sample Content: Animated Videos Explaining Difficult Concepts, Thought/ Worry Worksheet Review Checkpoints and Educational Resources for Visual Learning
Cognitive Restructuring Videos
In this module, you'll delve into the fundamental principles of CBT. Module 2 is enriched with animations that simplify the theoretical aspects, ensuring easy comprehension without inducing stress.
Worksheet Review CheckPoint
The Thought/ Review Worksheets are reviewed at regular intervals with guidance, to help you identify worry triggers and unhelpful thoughts.
Unhelpful Thinking Poster/ Printouts
There are a number of colourful guides within all three modules that can be printed off and kept for future reference.
Click on the images below to see some of the course content.
Module 3: Building Coping Strategies and Emotional Well-being
This final module focuses on holistic well-being to support your journey. Through relaxation, mindfulness, and healthy lifestyle habits, you'll learn to ease physical symptoms and cultivate resilience. Social support and self-care strategies foster a strong foundation for coping with GAD's challenges. Journalling and reflection techniques offer emotional release and personal insight, enhancing your ability to manage anxiety. By setting realistic goals and nurturing coping strategies, you'll emerge with newfound confidence to face GAD head-on. This self-help guide empowers you to embrace a life filled with calm, control, and greater well-being.
Learning Outcomes/Understanding
| ✔ Discover relaxation techniques such as breathing exercises and progressive muscle relaxation. |
| ✔ Explore mindfulness and meditation practices for anxiety reduction. |
| ✔ Learn about healthy lifestyle habits including sleep, exercise, and nutrition. |
| ✔ Develop strategies for social support and self-care to manage anxiety. |
| ✔ Engage in journalling and reflection for emotional well-being. |
| ✔ Set realistic goals and expectations for managing anxiety. |
| ✔ Create coping strategies tailored to GAD management. |
| ✔ Reflect on coping techniques learned and their application. |
| ✔ Summary of course content and insights gained. |
Module 3 Sample Content: Breathing Exercises, Guided Imagery and Mindfulness
Breathing Exercise Practice
In this module you will engage in guided breathing exercises to experience firsthand the calming effects of controlled breathing on your body and mind.
Guided Imagery
Guided imagery involves visualizing the act of releasing worries, imagining them gently drifting away like colorful balloons.
Mindful Walk
Take a mindful walk in nature, focusing on your surroundings, senses, and sensations, to cultivate a sense of presence and tranquility.
