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

Module 4 onwards

Module 4 focuses on the significance of the meaning we attach to what troubles us. When we are calm and relaxed about life, we are able to process what goes on around us logically and reasonably. When we are anxious and stressed, meanings become internally "distorted", less rational, and often with a good dose of 'over-thinking' that adds even more stress to an already stressed brain.

It is also in Module 4 where cognitive elements of the process are introduced. Cognitive means 'thinking', 'understanding'. It's about the "meaning" behind our thoughts and beliefs. There are a couple of exercises to try out to test the "meaning" behind what your thoughts and beliefs are. Examples are there to help you with this.

Modules 5 & 6

Module 5 comprises an "Introduction to Cognitive Behavioural Therapy" training through an overview of what CBT is.

Following on from using the tools in the previous module, in Module 6, you use the Meaning Adjuster reframing tool. For this, you use an electronic version in the website. It's easy and efficient to use.

You came across "Cognitive Distortions" in Module 4 too, and now you have the opportunity to see what yours have been doing and how they have been making you feel. You'll see how you have a tendency to use the same 3 or 4 cognitive distortions over and over again. We all do - until we realise it, and then, we have the opportunity to change all that.

Almost done!

We will have continued to keep in touch throughout the course through Relaxation Logs, weekly Progress Checks and by email. These are for your records of your progress and they inform me about how you are.

By Module 6, it will have become apparent if you need to continue using the reframing tools for an additional few weeks, or whether they have done their job already.

For the majority of you, you are pretty much finished! Any time after week 8 - you repeat the measures you completed at the start. Once you have sent them, I will get back to you by email with your Clinical Outcomes (the difference between your initial anxiety score and your final one).

At the same time, I also ask you to complete an online review/evaluation of CBT for the Anxiety E-Programme.