Alleviate Anxiety
Alleviate Anxiety
Alleviate Anxiety in 21 Days with CBT

If you live with anxiety, you know it's a constant battle. Progress requires long-term practice, and Cognitive Behavioral Therapy (CBT) has been shown to be extremely effective in alleviating anxiety. So join Dr. Vicki to learn short and effective 3-minute CBT techniques that will help you understand and change unhelpful thought patterns. While your journey will last beyond 21 days, with this program you'll lay a strong foundation with a consistent practice that will free you from anxiety.

See printable plan
Harvis Jenkins, Level 7
Carlos da Rocha, Level 2
Marilou Salomon, Level 10
Harvis, Carlos, Marilou and 2851 others joined this program
At a Glance
All Levels
21 videos (Avg 6 min)
6 mins average length
Benefits
•Relax
•Reduce Stress
•Get Focus
▼

Week 1

1
Thumbnail image for What is Anxiety? | Education
What is Anxiety? | Education
3:35

2
Thumbnail image for How do I Know if I Have Anxiety? | Education
How do I Know if I Have Anxiety? | Education
3:59

3
Thumbnail image for What Are the Causes of Anxiety? | Education
What Are the Causes of Anxiety? | Education
3:57

4
Thumbnail image for How Can CBT Help with Anxiety? | Education
How Can CBT Help with Anxiety? | Education
4:24

5
Thumbnail image for Identify Unhelpful Thought Patterns | Education
Identify Unhelpful Thought Patterns | Education
3:46

6
Thumbnail image for Challenge Negative Thoughts | Exercise
Challenge Negative Thoughts | Exercise
4:35

7
Thumbnail image for Inflexible Rules for Living | Education
Inflexible Rules for Living | Education
4:28

▼

Week 2

1
Thumbnail image for Break Your Rules for Living | Exercise
Break Your Rules for Living | Exercise
3:44

2
Thumbnail image for The Impact of Narrow Safety Zones | Education
The Impact of Narrow Safety Zones | Education
3:36

3
Thumbnail image for Step Outside Your Comfort Zone | Exercise
Step Outside Your Comfort Zone | Exercise
5:40

4
Thumbnail image for Disrupting Catastrophic Thinking | Education
Disrupting Catastrophic Thinking | Education
3:27

5
Thumbnail image for Uncover the Root of Your Fears | Exercise
Uncover the Root of Your Fears | Exercise
3:44

6
Thumbnail image for What Are Panic Attacks? | Education
What Are Panic Attacks? | Education
4:01

7
Thumbnail image for Manage Panic Attacks | Exercise
Manage Panic Attacks | Exercise
3:18

▼

Week 3

1
Thumbnail image for How to Use CBT Relaxation Techniques | Education
How to Use CBT Relaxation Techniques | Education
3:17

2
Thumbnail image for Present Grounding | Exercise
Present Grounding | Exercise
4:55

3
Thumbnail image for Breath Meditation | Exercise
Breath Meditation | Exercise
5:50

4
Thumbnail image for Muscle Relaxation | Exercise
Muscle Relaxation | Exercise
5:39

5
Thumbnail image for Affirmations for Inner Calm | Exercise
Affirmations for Inner Calm | Exercise
4:35

6
Thumbnail image for Visualisation for Self-Confidence & Peace | Exercise
Visualisation for Self-Confidence & Peace | Exercise
5:36

7
Thumbnail image for Lifestyle Habits to Alleviate Anxiety | Education
Lifestyle Habits to Alleviate Anxiety | Education
4:19

Videos

Mindful Reset Webinar
Mindful Reset Webinar
What does “Mindfulness” really mean? Does it require sitting cross-legged? Is it a form of spirituality? What's the point? How can mindfulness help my anxiety and mental wellbeing? This is your chance to ask Dr. Vicki questions, and join a community of like-minded Grokker members looking to build greater Mental Health Awareness in the month of May.
What is Anxiety? | Education
What is Anxiety? | Education
How you wondered what the difference is between worrying and experiencing anxiety? In this first 3-minute lesson, join Dr. Vicki to learn the difference, what Generalized Anxiety Disorder (GAD) is, and risk factors for anxiety.
How do I Know if I Have Anxiety? | Education
How do I Know if I Have Anxiety? | Education
With a better understanding of what anxiety is, your next question may be how to know whether you are experiencing it. In this lesson Vicki will break down the symptoms of anxiety and explain the vicious cycle of anxiety, to help you better identify it in your own life.
What Are the Causes of Anxiety? | Education
What Are the Causes of Anxiety? | Education
There are many different causes and types of anxiety, including social anxiety, perfectionism, imposter syndrome, catastrophic thinking, and much more. Join Vicki to learn about the many causes and how to better understand what you're experiencing.
How Can CBT Help with Anxiety? | Education
How Can CBT Help with Anxiety? | Education
Cognitive Behavioral Therapy, or CBT, is a form of psychotherapy that has been shown to be effective in treating anxiety disorders including GAD. It centers around helping you identify and challenge negative or distorted thoughts, and in this lesson you'll learn more about how it can help you to manage and reduce anxiety.
Identify Unhelpful Thought Patterns | Education
Identify Unhelpful Thought Patterns | Education
With a foundation on anxiety and CBT, it's time to dive deeper into specific types of anxiety, starting with identifying and challenging unhelpful thoughts. Join Dr. Vicki to learn about common thought patterns like "mind reading," "black and white thinking," and more.
Challenge Negative Thoughts | Exercise
Challenge Negative Thoughts | Exercise
In this exercise you'll "take your thoughts to court," using the knowledge you learned in the previous lesson to challenge your own negative thoughts. Join Dr. Vicki to be guided through this exercise and apply it to your own situation or negative thoughts.
Inflexible Rules for Living | Education
Inflexible Rules for Living | Education
When things don't go according to plan, facing unexpected change with an inflexible mindset can be a common cause of anxiety. In this lesson Dr. Vicki will explain how having rigid "rules for living" can be problematic.
Break Your Rules for Living | Exercise
Break Your Rules for Living | Exercise
Being flexible with unexpected change takes practice, and in this exercise Dr. Vicki will help you practice and develop this skill by breaking or bending one of your own "rules for living."
The Impact of Narrow Safety Zones | Education
The Impact of Narrow Safety Zones | Education
If you don't feel confident outside of a narrow comfort zone, you're not alone. In this lesson Dr. Vicki will teach you about this common type of anxiety, and why it can cause you to rely on unhealthy coping mechanisms.
Step Outside Your Comfort Zone | Exercise
Step Outside Your Comfort Zone | Exercise
Building on your knowledge from the previous lesson, join Dr. Vicki for this guided exercise to step outside your comfort zone – you'll learn how to replace short-term safety behavior with healthier behavior that will help you in the long term.
Disrupting Catastrophic Thinking | Education
Disrupting Catastrophic Thinking | Education
Join Dr. Vicki to learn how catastrophic thinking can lead you to constantly envision the worst-case scenario and live with persistent anxiety. You'll also learn why this type of thinking occurs and how you can manage it.
Uncover the Root of Your Fears | Exercise
Uncover the Root of Your Fears | Exercise
This exercise will guide you to visualize a worst-case scenario, but then practice not doing the unhealthy coping and over-preparing that you may be instinctually driven to do. Experience what it feels like when your worst-case scenario does not come to pass.
What Are Panic Attacks? | Education
What Are Panic Attacks? | Education
If you experience panic attacks, understanding what is happening in your brain during a panic attack can be a helpful first step to feeling in control. Join Dr. Vicki to learn about panic attacks, and how to spot early warning signs before a full-blown attack.
Manage Panic Attacks | Exercise
Manage Panic Attacks | Exercise
During a panic attack it is common to hyperventilate, leading to a sense of losing control of your body. This mindful breathing exercise is designed to activate your parasympathetic nervous system, which helps to calm the body and reduce feelings of panic.
How to Use CBT Relaxation Techniques | Education
How to Use CBT Relaxation Techniques | Education
CBT can help you to understand and challenge specific thought patterns linked to anxiety, as you've learned throughout the previous lessons and exercises. In addition, CBT relaxation techniques can help to calm your mind and body, and help you ease anxiety – in this lesson Dr. Vicki will introduce you to how to use these techniques in your own life.
Present Grounding | Exercise
Present Grounding | Exercise
Join Dr. Vicki to be guided through a simple exercise that will help you ground yourself in the present, allowing you to let go of anxiety and rumination about past and future events.
Breath Meditation | Exercise
Breath Meditation | Exercise
In this short mindful breathing meditation, Dr. Vicki will guide you to connect with your breath, calm your body, and become more aware of your thoughts and emotions.
Muscle Relaxation | Exercise
Muscle Relaxation | Exercise
Join Dr. Vicki to be guided in progressive muscle relaxation. Mindfully easing tension in the body can be an effective tool in managing anxiety by promoting physical relaxation.
Affirmations for Inner Calm | Exercise
Affirmations for Inner Calm | Exercise
When we feel anxious, it's common to ruminate on negative thoughts, causing us to spiral into a loop of feeling even more anxious and stressed. In this exercise you'll join Vicki to rewire unhelpful thoughts by practicing positive affirmations.
Visualisation for Self-Confidence & Peace | Exercise
Visualisation for Self-Confidence & Peace | Exercise
Chronic anxiety can negatively impact your sense of confidence and believe in yourself, but visualization can be a powerful tool to combat this. Join Vicki to learn a visualization practice that will help you experience yourself at peace, free of judgement, and confident in being the person you are right now.
Lifestyle Habits to Alleviate Anxiety | Education
Lifestyle Habits to Alleviate Anxiety | Education
As this program comes to a close, your personal journey will continue from here. In addition to being aware of your thoughts and practicing the techniques you have learned, in this final lesson Dr. Vicki shares some simple habits that can help you alleviate anxiety over the long term.
At a Glance
All Levels
21 videos (Avg 6 min)
6 mins average length
Benefits
•Relax
•Reduce Stress
•Get Focus
Related Programs
Music for Focus & FitnessThe Balancing ActMindful Movement for Stress Reduction
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