CBT for Anxiety and Stress
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Introduction

What does CBT for Anxiety & Stress do?
After Module 1
Module 4 onwards
Module 1

As you begin the process
Module 1 Practical
Anxiety & the Autonomic Response
The Autonomic Ladder
The Neurochemistry of Anxiety & Stress (Optional reading)
Module 2

Delayed 7 days

Before you begin Module 2
Module 2 Practical
Bottom up > Top down Brain Action
An everyday example
Neuroscience and the CBT for Anxiety & Stress E-Programme
Are there exceptions for benefiting from using CBT?
How Change Works
Module 3

Delayed 14 days

Before you begin Module 3
Module 3 Practical
The Neuroscience Behind Change
Cognitive Fusion & The Second Arrow Principle
Module 4

Delayed 21 days

Before you begin Module 4
Module 4 Practical
Human Function Curve
The Significance of Meaning
What stress does
Module 5

Delayed 28 days

Before you begin Module 5
Module 5 Practical
Negative Thinking 1
Negative Thinking 2 - Cognitive Distortions
What are your negative thoughts?
Reaction Analysis
Module 6

Delayed 35 days

Before you begin Module 6
Module 6 Practical
Cognitive Reframing
Brain plasticity and what it enables you to do
Change the Mind to Change the Brain to Change the Mind
Finalising the process

Delayed 49 days

It's time to measure what you have changed

After Module 1

Each Module is released to you weekly, and Module 1 is open on enrolment.

It takes AT LEAST ONE WEEK (frequently 10-14 days) for the changes you will be making at each module stage to take place - from the practical exercises in particular, and then from Module 3 onwards, also the concepts and different way of thinking involved.

I have used this process for over 30 years with patients. I ran NHS Clinics for the first 17 of those years, ran a private clinic in Lancashire, UK between 2010-2019, concurrently working with patients all over the world using Zoom, and since 2019 work online only.

You don't need to be burdened by pages and pages of reading materials. In fact, where anxiety & stress is significant, most people couldn't cope with that anyway. It will soon become clear to you why as you progress through the course.

Module 2 is therefore still straightforward, and is there to help understanding about how making changes is a process, and cannot be rushed. Physiological changes need to take place (throughout your Autonomic Nervous System) and I want to be sure that you feel comfortable about expectations you have for yourself.

Before we bring about a change, we need to pass through a "transition" stage - where we are moving from to where we are going! From how we feel now to how we want to feel. Module 2 begins to prepare you to move through that transition phase.

As well as the relatively short reading pieces in each of the Modules, I use diagrams for clarification in most of the materials. We all learn differently, some of us can learn from reading text alone, whereas others benefit from seeing drawings and representations in diagram form, as well as video.

Whenever I find additional materials that aid your learning, the course is updated with those materials.

Two weeks after enrolment

After 2-4 weeks, the vast majority of people are really beginning to notice changes in how they are feeling, physiologically in particular.

Blood flow is improving throughout the body - including most significantly blood flow to the neocortex or 'top brain' (specifically the PFC - pre-frontal cortex), and in all but the most severe anxiety cases, clarity of thought is starting to improve.

After completing Module 3 is a good time to be booking a face to face appointment using Zoom. Complete a form to indicate your preferred day (Tues/Weds/Thurs). Once a mutually convenient day and time has been agreed, confirmation is by email.

For additional appointments, you'll receive an encrypted Stripe link to pay. Payment secures the appointment (60-90 minutes) that takes place using Zoom. The cost is £95.