Managing Anxiety & Depression: A Guide to reducing the symptoms and impact on your life
Course Outcomes:
An understanding of how to apply an array of ‘top down’ and ‘bottom up’ approaches to managing common mental health conditions.
Knowing how to reduce brain inflammation to reduce anxiety and depression symptoms.
Understand the role of neurotransmitters in mental health.
Learn the function and benefits of nutrients in managing anxiety and depression.
Apply research-based habit formation techniques for lasting behavioural change.
Implement cognitive approaches for anxiety and depression relief.
Develop an effective, personalised combination of strategies to support mental health.
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Course Introduction
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Module 1: Habit Formation
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Module 1: Introduction
An overview of what this course covers, and the approach it takes.
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Lesson 1: Harnessing the Power of Habit
Understanding how to make health supporting behaviours stick.
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Lesson 2: Empowering Positive Change Through If-Then Planning
Learn about a simple, evidence-based technique for supporting behaviour change.
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Lesson 3: Beating Procrastination with the 54321 rule
Applying an effective approach to mobilising and breaking out of inaction.
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Module 1: Next Step
Your Next Step task for module 1 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 2: Food and Mood
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Module 2: Introduction
A module on the impact of nutritional choices on common mental health disorders.
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Lesson 1: The Connection between Diet, Inflammation and Anxiety/Depression
What inflammation is and how it can affect our mind.
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Lesson 2: Understanding the Diet-Inflammation Link
Looking at which foods promote inflammation and which foods help to reduce it.
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Lesson 3: Vital Nutrients for Mental Health and What to Avoid
Discover the nutrients that good mental health needs.
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Lesson 4: Your Gut-Brain Connection
Find out how what goes on in our gut affects what goes on in our mind.
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Lesson 5: Hydration and Mental Wellness
Discover the little-known benefit of drinking water for supporting mental wellbeing.
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Module 2: Next Steps
Your Next Step task for module 2 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 3: Movement
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Module 3: Introduction
A module on the role that movement plays in reducing symptoms of poor mental health.
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Lesson 1: Easing Anxiety through Exercise
How exercise can reduce the symptoms of anxiety.
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Lesson 2: Elevating Mood through Exercise
How exercise can reduce the symptoms of depression.
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Lesson 3: Wellness Benefits of Gentle Movement
How moving gently can support mental health.
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Module 3: Next Steps
Your Next Step task for module 3 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 4: Mindfulness
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Module 4: Introduction
A module on the power of mindfulness for promoting psychological wellbeing.
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Lesson 1: Embracing the Art of Savouring
How using our senses can anchor us in the present.
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Lesson 2: Understanding Phenomenology and The Power of Now
The role that embodied experience can play in promoting positive emotion and a sense of calm.
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Lesson 3: Connecting to Nature: A Holistic Approach to Easing Anxiety and Depression
How we can regulate by tapping into the natural world.
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Module 4: Next Steps
Your Next Step tasks for module 4 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 5: Hacking the Nervous System
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Module 5: Introduction
A module on how stress and the nervous system play into our mental health.
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Lesson 1: Cold Water Therapy for Anxiety and Depression
Why immersing ourselves in cold water can lead to significant improvements in mental wellbeing.
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Lesson 2: Activated Breathing for Anxiety and Depression
How activated breathing can be used as a tool to reduce symptoms of stress.
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Lesson 3: The Regulating effects of Nasal Breathing
Why breathing through your nose can make a profound psychological difference.
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Module 5: Next Steps
Your Next Step tasks for module 5 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 6: Attainment
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Module 6: Introduction
A module about the importance of having and pursuing meaningful goals.
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Lesson 1: Goal Setting for Anxiety and Depression Relief
How goal-setting can reduce symptoms of poor mental health.
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Module 6: Next Steps
Your Next Step tasks for module 6 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 7: Positive Emotion
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Module 7: Introduction
A module about the role that positive emotions can play in maintaining psychological health.
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Lesson 1: Gratitude: Rewiring the Negativity Bias
Find out how the super-habit of gratitude can rewire your brain.
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Lesson 2: Broaden and Build
Discover why seeking out daily positive emotion makes us stronger and better resourced.
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Lesson 3: Getting the right D.O.S.E of Positive Emotion
Understand the different types of positive emotional experiences available to us and the neurotransmitters that enable them.
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Module 7: Next Steps
Your Next Step tasks for module 7 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 8: Sleep
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Module 8: Introduction
A module about the crucial role of quality sleep in supporting good mental health.
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Lesson 1: The science of sleep
Getting to know more about sleep.
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Lesson 2: How to get quality sleep
What we can do to improve our sleep each night.
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Module 8: Next Steps
Your Next Step tasks for module 8 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 9: Connection
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Module 9: Introduction
A module about relationships and why they are vital for our mental wellbeing.
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Lesson 1: CBT and ACT techniques for reducing social anxiety
Introducing some top-down techniques for regulating social anxiety.
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Lesson 2: Setting Healthy Boundaries
Understand more about how boundaries make healthy connections possible.
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Lesson 3: Active Listening for Improved Connection
Introducing the most reliable approach to improving social connection; active listening.
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Lesson 4: Kind Acts
Understand the transformative potential of performing acts of kindness for improved mental health.
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Module 9: Next Steps
Your Next Step tasks for module 9 - the most important part of the course is in completing these next steps so don’t skip them!
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Module 10: Mindset
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Module 10: Introduction
This final training module of the course focuses on the crucial role of Mindset for maintaining psychological wellbeing.
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Lesson 1: Limiting Self Beliefs
Discover how our negative self-beliefs can undermine good mental health.
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Lesson 2: Affirmations
Find out how to harness the power of language to overcome limiting self-beliefs.
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Lesson 3: Growth Mindset
Learn what growth mindset is, why it’s good for us, and how to cultivate one.
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Lesson 4: Explanatory Styles: the inner CCTV
Gain awareness of the automatic stories you tell yourself about day-to-day events in your life, and the impact this can have on mental health.
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Module 10: Next Steps
Your Next Step tasks for module 10 - the most important part of the course is in completing these next steps so don’t skip them!
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Discover strategies that work
10 week-by-week learning modules with a total of 32 chapters delivered within those modules.
Each module concludes with some simple, actionable Next Steps and supporting resources that will transform your learning into action.
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🟡 Harnessing the Power of Habit
🟡 Empowering Positive Change Through If-Then Planning
🟡 Beating Procrastination with the 54321 rule
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🟡 The Connection between Diet, Inflammation and Anxiety/Depression
🟡 Understanding the Diet-Inflammation Link
🟡 Vital Nutrients for Mental Health and What to Avoid
🟡 Your Gut-Brain Connection
🟡 Hydration and Mental Wellness
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🟡 Easing Anxiety through Exercise
🟡 Elevating Mood through Exercise
🟡 Wellness Benefits of Gentle Movement
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🟡 Embracing the Art of Savouring
🟡 Understanding Phenomenology and The Power of Now
🟡 Connecting to Nature: A Holistic Approach to Easing Anxiety and Depression
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🟡 Cold Water Therapy for Anxiety and Depression
🟡 Activated Breathing for Anxiety and Depression
🟡 The Regulating effects of Nasal Breathing
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🟡 Goal Setting for Anxiety and Depression Relief
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🟡 Gratitude: Rewiring the Negativity Bias
🟡 Broaden and Build
🟡 The Thought-Action Repertoire
🟡 Getting the right D.O.S.E of Positive Emotion
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🟡 The science of sleep
🟡 How to get quality sleep
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🟡 CBT and ACT techniques for reducing social anxiety
🟡 Setting Healthy Boudaries
🟡 Active Listening for Improved Connection
🟡 Kind Acts
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🟡 Explanatory Styles the inner CCTV
🟡 Growth Mindset
🟡 Limiting Self Beliefs
🟡 Rewiring Limiting Self Beliefs with Language
Common Questions
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We recommend that you move through this past no faster than one module per week, and take as much time as you need to complete each module and it’s recommended Next Steps before moving on to a new one.
The exact pace of learning that works best will vary from learner to learner.
Many comfortably complete the course in 10 weeks, other learners prefer to take their time with it, and spread the learning out over a six month period.
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No. We break each module up into easy to digest chapters and provide support resources to assist you with completing all of the recommended Next Steps at the end of each module.
The Next Steps are adjusted to a level of challenge that all 24 learners who completed the training pilot were comfortable with and able to achieve.
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The training was written by a qualified mental health clinician Lucy Duggan, who is a BACP Accredited Psychotherapist.
The training’s support resources were conceived and designed by Creative Director Lucy Barfoot, with ease of use and engagement in mind.
Lucy Barfoot and Lucy Duggan have been delivering pioneering public mental health promotion initiatives since 2010 and gained recognition and awards for the impacts of their work.
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The course creator’s have chosen to employ the use of AI to support course delivery to ensure a smooth, seamless learning experience with minimal distraction. We paid particular attention to selecting a voice for the AI tutor that is gentle, clear and supportive.
Will this training really help me to manage my symptoms?
If you complete all of the modules’ Next Steps and follow the course guidance on habit formation, yes.
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The final page of the guide has links to our sign-up form and instructions on paying your £150 deposit (which is deductible from the course fee)
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24 learners who experience symptoms of mild to moderate anxiety and / or depression participated in a pilot of this training and pre and post mental wellbeing scores and survey data demonstrated a reduction in symptoms concurrent with undertaking the training.
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Each module is viewable as a Downloadable Mp3. All the support resources are digitally downloadable and available in print-friendly versions.
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All modules are fully captioned.
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All resources are high resolution and suitable for enlargement.
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No. We recommend that you undertake with course in conjunction with support from a qualified medical or mental health professional
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No. It can be used as a preventative intervention as well as a therapeutic one. It is suitable for anyone with an interest in investing in their mental wellbeing, increasing their resilience levels.
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Yes. Just enter their email address and it will be delivered straight to their inbox.
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Adolescents and adults.