Week 1 – Anxiety Reduction and Relaxation Techniques

·         Physiological, cognitive and affective symptoms of anxiety; how anxiety can mirror symptoms associated with anger

·         Understanding Fight or Flight

·         Understanding triggers associated with Anxiety (i.e. fear/Sense of Urgency)

·         Understanding that the goal of anxiety reduction is not to get rid of anxiety but rather to reduce frequency, severity and duration so as to improve functioning

·         Reduction Techniques

o   Buddha Breathing with increasing difficulty over time

o   Mindfulness

o   Grounding/tapping

o   Deep muscle Relaxation

o   Meditation

o   Worry Time

o   Distraction (if most helpful)

o   ACT – more resist the more it will persist

§  Singing – trivialises it

§  Leaf on a stream

§  Observer

§  I’m having the thought that XXXX

Week 2 – Identifying and Challenging Unhelpful Thoughts

·         I think therefore I feel

·         ABCD (cognitive heuristics) and cognitive reframing

Week 3 – Self Care Strategies

·         SMART goal Setting

·         Self Talk

·         Sleep Hygiene

·         Journalling

·         Positive Event Scheduling

·         Trauma Informed/sensorimotor practices, religious affiliations, and retraining the brain with the antithesis (i.e., anger/empathy)

·         Writing a letter to the clients’ addiction

Week 4 – Identification of Inner Values to live a value-driven life

·         Why values are important

·         How values can inform sound decisions and avoid cognitive dissonance

Week 5 – Schema Based Therapy

·         Attachment Styles and how these lead to maladaptive schemas

·         Development of maladaptive schemas and their interpersonal impact 

Week 6 – Open class to consolidate and Effective Communication strategies

·         Ingredients to assertive communication including levelling, listening, validating and self-talk