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A six week course designed to transform your life from stress, anxiety and depression to a life of purpose, meaning and joy, where you can live your potential
How to Tame Anxiety and Depression and Unleash Calm," is a meticulously designed course, that addresses challenges to your well-being, in particular anxiety, stress, and depression. It adopts a 360-degree approach by focusing on mental, emotional, physical, and social health. This four-pronged method empowers you to master overwhelming thoughts and negative self talk, effectively manage emotions, and improve relationships by learning how to set healthy boundaries and prioritise self care.
This six part course shares simple, yet effective practices and techniques that propel you forward from feeling stuck and unmotivated to living a life of joy, calm, purpose, and meaning. Each module has been created for you to become more resilience, increase self awareness, build confidence and feel in control of your life, so you can ultimately live your potential. When you cultivate a healthy relationship with yourself, it can positively impact your relationships and benefit those around you too. Transformation can occur as long as you are committed to and consistent with the exercises and practices in this course.
Is this course
YES, If you are fed up with creating the same patterns in your life and are truly ready to commit to your transformation.
YES, if you are no longer willing to live with anxiety, stress, overwhelm, depression, perfectionism, procrastination, living in fear, trauma, and other challenges to your well-being.
YES, if you are looking for coping skills to manage the above-mentioned challenges.
YES, if you have trouble saying “no” to people and end up compromising yourself in some way.
YES, if you want to become emotionally aware and improve your relationships.
YES, if you are keen to be more in control of overwhelming thoughts and emotions.
YES, if you are ready to claim your self-worth and identify your strengths to navigate challenges.
YES, If you long to create more peace and calm in your life.
YES, if you are prepared to dedicate time to and implement the tools and practices you will learn, to manage anxiety, stress and depression, in your daily life.
YES, if you are open to new concepts and willing to give them a try.
YES, if you want to be a role model to others.
NO, if you are seeking immediate medical or clinical treatment for severe mental health issues.
NO, if you are currently dealing with overwhelming life circumstances that prevent you from fully engaging in the course.
NO, if you come into this course believing that nothing works or nothing can help you.
NO, if you are not able to dedicate at least 10 - 15 minutes a day to the practices.
NO, if you are not prepared, to be honest with yourself and challenge your own beliefs, actions, thoughts, mindsets, and emotions.
The introduction to this course shares a detailed description of what is included for you and what is expected from you. You will be introduced to the four C’s and will learn how they play a vital role in the success of your personal transformation.
This introductory module explores the intricate connections between anxiety, depression, personal values, and the impact of living in the present moment.
Body Scan - a 10 minute mindfulness practice to get you started on your journey to being more present and self accepting. A slightly longer version is provided for you as you progress.
Box Breathing - a simple, short exercise to manage stress and anxiety, induce calm, improve sleep and reduce depression.
This module will help you to harness the transformative power of mindfulness so you can become more self-aware and feel more in control of your body, mind and emotions.
In this module, you will understand and identify your personal values to cultivate inner strength, resilience, self-confidence and improve overall well-being.
• Anxiety, Mental Health, and Intrinsic Values - you will be able to create more peace and calm in your life by learning a how to to shift your focus from extrinsic values, external validation and rewards, to intrinsic ones.
• A Value-driven Life - this section teaches you how to practically implement your values to motivate and direct your decisions, actions, attitudes, and behaviours.
• Putting Values into Practice - you will get insights in to how your values can be implemented in to your day-to-day life.
Exercises - five different worksheets, that take you through a step by step process help you to uncover your values, prioritise them and plan to incorporate them daily.
After this module, you will know what your top five values are and more importantly learn how to use them to navigate the challenges you face mentally emotionally, physically and in your relationships - both personal and professional. These exercises can also be shared with others around you to gain valuable insights in to how your values can compliment those of others.
The focus of this module is to make you aware of what negative self-talk is and how it causes anxiety, depression, and other states that prevent you from moving forward in life. You will also explore ways to negate this.
Exercises - the first exercise helps you to prepare realistic counter arguments to challenge negative self-talk. The second exercise takes you through a process whereby you challenge existing beliefs and sabotaging thought patterns.
By the end of this module you will have the power to silence your inner saboteurs, recognise the voices that feed anxiety and depression, and reshape your self-talk into a force of positivity and personal growth.
In this module, you will discover the path to freedom from anxiety and depression by learning how to cultivate a powerful positive mindset.
Breathwork - 4-7-8 breathing, a technique that stimulates the Vagus nerve, to conquer fear and induce calm and relaxation.
Exercises - these include a quiz to determine your current mindset and eight practical suggestions that guide you on how to pro-actively create a positive mindset.
This module will help you to manage anxiety, depression, and stress by steering your mindset away from negativity and limiting beliefs towards positivity, not just benefitting you, but those around you too.
In Managing Emotions, we will learn about exactly that! You will cultivate more awareness regarding your emotions, by understanding that they are transient - they change - and they do not define who you are.
Exercises - you will dig deep to uncover challenging emotions, learn how they impact your life and well-being.
The Emotions Wheel - helps you to identify particular emotions by expanding and deepening your knowledge of them.
Once you have completed this module you will be equipped with some effective tools to manage your emotional outbursts and habitual reactions. This can improve the relationships with those around you. By understanding emotions - fear in particular - you can master anxiety, stress, and depression.
This final module ties everything together by looking at ways in which you can manage anxiety and depression and preserve your overall well-being by prioritising your needs. This will be explored from the angles of healthy boundary setting and forgiveness.
30 day Self Care Calendar - 30 simple, tasks to practice daily
Gratitude Journal - morning and evening reflections to increase your "feel good factor".
Loving Kindness Meditation - a guided meditation to help you cultivate self-acceptance and compassion, increase positive emotions, improve social health and let go of grievances that hold you back.
This final part of the course, will empower you to safeguard your mental, emotional, and physical well-being by mastering the art of setting healthy boundaries and harnessing the transformative power of forgiveness.
Alex - United Kingdom
ex professional football player, coach for premier league team.
Steve Hardacre - USA
Jeanette Buurma - Germany
Health Coach and Therapist
Jolene Otremba - Hong Kong
Ultimately the effectiveness of this course will largely depend on your willingness to transform. In addition to that, effectiveness is crucial to us and forms the basis of all of the education we provide. Our unique approach to well-being i.e. one that focuses on not just mental health but physical health, social health, and emotional health. This integrated approach to well-being ensures a holistic approach since all areas of our health are interdependent and it would be wrong to focus on one area without focusing on the others.
There are no prerequisites. Courses are open to everyone who is over 18 years of age. All courses are conducted in English. Video lectures include English subtitles and there is an option to slow down, pause, or replay lectures for better retention.
Registration is available on our website. Just follow these simple steps:
We understand that life can be busy, and starting a course is a commitment. However, we want to assure you that our program is designed to help you overcome this common concern. Here's how we support your commitment:
Remember, your well-being is a priority, and we're here to support you every step of the way. The fear of not completing the course is a common concern, but with the structure, accountability, community, and resources we offer, you'll have the tools and motivation to stay committed and achieve your well-being goals.