Introduction | Information about the self-help program |
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1. Identifying consequences and challenges | Information about psychological distress/adjustment problems due to the COVID-19 pandemic, assessment of the current state (bodily sensations, positive and negative feelings), resource-oriented weekly task |
2. Understanding own feelings | Information about feelings such as anxiety, helplessness, anger, sense of shame and sadness, strategies to cope with these feelings, acceptance-oriented weekly task |
3. Changing the perspective | Information about the influence of thoughts, automatic thoughts, rumination and irrational beliefs, exercises to challenge own thinking patterns, weekly task on rumination |
4. Strengthening resilience | Information about resilience and three possible ways of gaining resilience, namely coping, joie de vivre and optimism, exercises to promote these, resource-oriented weekly task |
5. Finding rest | Information about sleep, sleep hygiene and relaxation techniques, progressive muscle relaxation as a weekly task |
6. Taking care of oneself | Information about the concept of posttraumatic growth and the importance of pleasure, exercises of gratitude and mindfulness, resource-oriented weekly task |
Conclusion | Information about the importance of practicing and transferring what has been learnt to daily life |