Unlocking CBT for GAD: Interactive Self-Help Online Guide (copy)
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.
Module 1: Laying the Foundation
In this module, you'll embark on a journey to understand and manage Generalised Anxiety Disorder (GAD). We'll introduce you to Cognitive-Behavioural Therapy (CBT), a powerful approach that helps reshape thought patterns and behaviors. By gaining insights into the nature of GAD and identifying triggers, you'll equip yourself with tools to confront uncertainty and recognise early signs of worry. This module sets the stage for personal growth, as you learn to spot unhelpful thinking styles and set achievable goals. By addressing core beliefs and fostering self-awareness, you'll gain the foundation needed to navigate the challenges of GAD. Click on the images below to see some of the course content and resources.
Module 1 Sample Content: Assessments, Reflections,Videos, Q&A, Worksheets and Quizzes
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.
Question and Answer Sessions
In this module, you'll explore the symptoms and potential causes of GAD. Additionally, you'll get an introduction to Cognitive Behavioral Therapy (CBT). To ensure clarity, we've included Question and Answer sections that break down more complex topics for better understanding.
Guided Worksheets and Progress Trackers for GAD
Throughout the modules, real-life case studies are woven in. These examples are designed to boost your understanding of completing documents and using trackers, offering valuable insights and practical context.
Quizzes and Reflection Exercises
*At the conclusion of each module, you'll encounter interactive quizzes and reflection exercises designed to assess understanding and stimulate contemplation.
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.
Module 2 Sample Content: Animated Videos Explaining Difficult Concepts, Thought/ Worry Worksheet Review Checkpoints, Educational Resources for Visual Learning, Animated Characters, Case Studies and Enhanced Learning Aids.
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.
Animations
Animated characters are used thoughout the course. They provide visual representations of concepts and scenarios. They can reduce stress by making complex information more engaging and relatable, offering a non-threatening way to learn. The use of animated characters can create a sense of familiarity and connection, promoting a more relaxed and receptive learning environment.
Guidance on Worksheet Completion
We explain how to use worksheets and journals with real-life examples, so you understand how to fill them out, saving time and reducing stress./p>
Enhanced Learning Aids
The Worry Tree serves as a simple visual representation.When facing an issue, use the "problem solve" branch to analyse potential solutions and take action. To manage worries outside designated times, utilise the "worry time" branch by postponing worries until a specific period, allowing you to let go. Additionally, the "letting go" branch emphasises releasing worries through techniques like deep breathing, visualisation, mindfulness and distraction techniques
Module 3: Nurturing 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. Journaling 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.
Module 3 Sample Content: Toolkits, Affirmations, Staying Well, Breathing Exercises, Visualisation and Mindfulness
Coping Strategy Toolkit
Coping Strategy Toolkit: Compile a collection of coping strategies you've learned throughout the course, organizing them in a way that's easily accessible for different situations.
Positive Affirmations
Positive affirmations are used to counteract negative self-talk and promote a healthier mindset. By repeating uplifting statements about yourself and your abilities, you can challenge and replace self-doubt, cultivating self-confidence and self-compassion.
Note Warning Signs
In CBT, a warning signs worksheet involves identifying early signs of negative thoughts or emotions. Write down specific physical sensations, thoughts, and behaviors you notice when anxiety or stress is building. Regularly reviewing this list helps you recognize patterns and intervene before anxiety escalates
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.
