Anxiety Course
Course Textbooks
- Mind Over Mood by Dennis Greenberger and Christine Padesky
- The Happiness Trap by Russ Harris (optional)
Week 1: The First 3 Columns of the Thought Record
- Mind Over Mood – Chapter 6 & 7
- Complete Thought Records (the first 3 columns) a few times this week, including the hot thought
- Complete Thought Records when you notice a change in your anxiety
- Thought Record can be downloaded from the download section – https://dreuler.ca/downloads/
Week 2: The Complete Thought Record
- Mind Over Mood – Chapter 8 & 9
- Complete Thought Records a few times this week
- If you start into the 4th columns – please make sure you commit to finishing it!
- Thought Record can be downloaded from the download section – https://dreuler.ca/downloads/
Week 3: Cognitive Distortions
- Complete Thought Records a few times this week, and identify the type of cognitive distortion
- Thought Record can be downloaded from the download section – https://dreuler.ca/downloads/
Week 4: Cognitive Defusion
- Experiment with the cognitive defusion techniques and find the one that works best for you!
Week 5: Goal Setting and Problem Solving
- Fill out one Goal Worksheet for this week about one skill you would like to work on over the next week to assist with your anxiety symptoms
- Skills include: Thought Records, Cognitive Defusion Techniques, Strengthening Alternative Thoughts, or Problem Solving
- Goals and Problem Solving Worksheets can be downloaded from the download section – https://dreuler.ca/downloads/
Week 6: Relaxation Skills
- Relaxation Skills: Ice Pack Exercise, Controlled Exhalation, Box Breathing, Progressive Muscle Relaxation
- Fill out one Goal Worksheet for this week about one skill you would like to work on over the next week to assist with your anxiety symptoms
- Skills include: Thought Records, Cognitive Defusion Techniques, Strengthening Alternative Thoughts, Problem Solving, or Relaxation Skills
- Goals Worksheets can be downloaded from the download section – https://dreuler.ca/downloads/
Week 7: Diet and Exercise
- New Goals to Consider: Exercise Plan (intensity, frequency, length), Healthy Diet Changes
- Fill out one Goal Worksheet for this week about one skill you would like to work on over the next week to assist with your anxiety symptoms
- Skills include: Thought Records, Cognitive Defusion Techniques, Strengthening Alternative Thoughts, Problem Solving, or Relaxation Skills, Exercise Plan, Healthy Diet Changes
- Goals Worksheets can be downloaded from the download section – https://dreuler.ca/downloads/
Week 8: Assertiveness
- Assertiveness Homework: Identify 2 examples where you struggle with being assertive (making requests, responding to requests, enforcing boundaries) and write them out similarly to the scenarios I presented in class. Write out assertive responses for each scenario and practice! We will use these scenarios for role-playing together for practice next week – both as a whole group and in small groups.
Week 9: Principles of Mindfulness
- Mindful Daily Activities: Engage in one mindful daily activity for 5 minutes – for example, eating, walking, cleaning, cooking, listening, or exercising.
- Body Scan Meditation: Practice the meditation daily – Meditation YouTube Link
Week 10: Avoidance and Exposure
- Mind Over Mood – Chapter 14
- Graded Exposure: Complete the graded exposure worksheet and start exposure work.
- Mindful Daily Activities & Body Scan Meditation: continue practicing daily.
- Graded Exposure Worksheets can be downloaded from the download section – https://dreuler.ca/downloads/
Week 11: Safety Behaviours, Acceptance, and Systematic Desensitization
- Mind Over Mood – Chapter 14
- Graded Exposure or Systematic Desensitization: Complete the graded exposure worksheet and continue exposure work.
- Mindfulness of the Breath Meditation: practice the meditation daily – Meditation YouTube Link
- Mindful Daily Activities: continue practicing daily.
- Graded Exposure Worksheets can be downloaded from the download section – https://dreuler.ca/downloads/
Week 12: Behavioural Experiments and Sleep
- Mind Over Mood – Chapter 11
- Behavioural Experiments: challenged rigid underlying assumptions with behavioural experiments a record evidence to build and strengthen more functional and flexible underlying assumptions.
- Sleep: apply sleep hygiene, CBT for insomnia, and cognitive shuffling skills to improve sleep.
- Sleep Journal can be downloaded from the download section – https://dreuler.ca/downloads/
Dr. Euler's Psychiatry Clinic 