Modules | Goals | Activities |
---|---|---|
1. Getting Started | ||
 | • Learn about CBT • Learn about depression and anxiety • Introduce the Mood Monitor • Introduce the CBT Cycle • Learn how thoughts, emotions, physical sensations, and behaviors affect each other • Introduce personal stories • Connect with the present moment | • Mood Monitor • My CBT Cycles • Staying in the Present (Breathe) • Depression and anxiety Myths & Facts Quiz • Establishing goals |
2. Noticing Feelings | ||
 | • Learn about emotions and role in CBT Cycle • Recognize emotions that are difficult to cope with • Recognize physical sensations • Identify activities to target distressing physical sensations associated with depression and anxiety • Explore the impact of lifestyle choices on emotions and well-being • Relate to personal stories | • Emotions & Your Body Quiz • My CBT Cycles • Mapping Lifestyle Choices • Staying in the Present (Progressive Muscle Relaxation) |
4. Boosting Behavior | ||
 | • Learn about the link between mood and behaviors • Improve knowledge of common behavioral traps and how to beat them • Learn tips on how to get motivated during periods of low mood • Recognize the importance of pleasurable activities and achievements in boosting mood • Relate to personal stories | • Mood & Behavior Quiz • Your Backup & Support Network • My Motivational Tips • My Activities • Your Mood & Your Body • Activity Scheduling • Staying in The Present (Mindful Eating) |
5. Spotting Thoughts | ||
 | • Learn about the role of thoughts in depression and anxiety within the CBT Cycle • Recognize negative automatic thoughts • Understand and recognize thinking traps • Relate to personal stories | • Me & My Thoughts Quiz • My CBT Cycles • Staying in the Present (Watching Thoughts) |
6. Challenging Thoughts | ||
 | • Learn about hot thoughts and how to recognize • Learn to challenge negative thoughts • Learn how to overcome specific thinking traps • Recognize situations where it is necessary to use thoughts to cope | • Your Thinking Style Quiz • My Helpful Thoughts • My CBT Cycles • Staying in the Present (Watching Thoughts) |
7. Bringing it Together | • Preparation for coming to the end of the program • Recognize the importance of social support in staying well • Identify warning signs • Planning for staying well • Set goals for the future | • Your Backup and Support Network • Staying Well Plan • Goals • Taking Stock • Staying in the Present (Sounds) |
Optional modules | Â | Â |
 | • Core beliefs | • Facing fears |
 | • Difficult moments (COVID-19 pandemic) | • Sleep difficulties |
 | • Managing grief | • My self-esteem and me |
 | • Managing anger | • Communication & relationships • Relaxation |