Table 1 Modules in the Internet-based UP
Module name | Brief description |
|---|---|
Getting Started | This module introduces the UP and how it can be helpful in managing emotions. Additional content focuses on goal setting and motivation. Users set specific goals and consider the pros and cons of changing. |
Understanding Your Emotions | This module provides psychoeducation about the nature and function of emotions. Users learn that all emotions can be broken down into 3 components: thoughts, physical sensations and behaviours, that each interact with the others. Antecedents or triggers of emotions are identified, as well as short- and long-term consequences of responses to emotions. |
Mindful Emotion Awarenessa | This module introduces mindful emotion awareness as a skill to use in response to emotion. The two components are present-focused awareness and non-judgmental awareness. Several ways to practice this skill are covered including a guided meditation exercise, practicing while watching an emotional video clip, and applying the skill in daily life. |
Flexible Thinkinga | This module focuses on thoughts and their connection to emotions. Users learn how to identify negative thinking patterns and develop skills to practice thinking more flexibly. |
Emotional Behavioursa | This module focuses on the behavioural component of emotions. Users learn how identify emotional behaviours (behaviours to avoid or decrease emotions) and how to practice changing their behaviour through alternative actions. |
Facing Physical Sensationsa | This module focuses on the physical sensations component of emotions. Users learn about the importance of context and their interpretation of physical sensations, and complete interoceptive exposures exercises to physical sensations (e.g. hyperventilation, straw breathing, spinning and running in place). |
Emotion Exposuresa | This module focuses on emotion exposures, activities, or situations designed to intentionally bring up strong emotions. Users create a hierarchy of exposures, and learn how to practice applying all of the skills they have already learned in the programme while preparing for, engaging in, and debriefing from exposures. |
Progress and Practice | This final module focuses on reviewing progress, relapse prevention, and making a plan to continue practicing skills after the programme. |