ABOUT THE PROGRAM
The step-by-step program is designed to help individuals who experience generalized anxiety and find it difficult to fully engage with their personal and professional lives as a result. It is based on Cognitive Behavioural Therapy (CBT) for anxiety. CBT is the most widely-used therapy for anxiety disorders and is even recommended by the National Institute for Health and Clinical Excellence (NICE), who provide guidance for the NHS on the most effective ways to treat health problems.
The ultimate aim of this program is to help you become your own therapist. The most powerful feeling is knowing that you can rely on yourself in challenging situations. Over the 10-week period you will be provided with the knowledge, skills and tools needed to manage your anxiety independently & efficiently.
- Understanding your brain and body.
- Using skills to calm your body down in anxiety-provoking situations.
- Understanding your mind.
- Using skills to manage negative thoughts and worry.
- Understanding behaviours which are feeding your anxiety.
- Using skills to become proactive rather than reactive to anxiety-provoking situations.
- Understanding your anxiety triggers & maintenance factors.
- Using knowledge and skills to recognize early warning signs, to minimize setbacks and to maintain your gains.
What’s more, the techniques you will learn can easily be applied to other issues, such as low mood, anger and low self-confidence. In other words, you will be equipped with ’’ Life Tools’’ which allow you to rely on your ‘’wise self’’ at all times. When you finish the program you will have your own self-management plan to always refer to in the future. This includes all the knowledge and techniques you have learnt and practiced during the 10-week program.
The following questions would help you decide if
this program is right for you:
- Do you often feel anxious, nervous or restless?
- Is worry a problem for you?
- Do you worry most of the time about variety of things?
- Do you find it difficult to control your worry?
- Do you experience any of the following bodily sensations when you are anxious: shortness of breath, racing heart, tight chest, trembling or dry mouth?
- Do you avoid doing certain things because they make you feel anxious or worried?
- Do you use specific techniques to try and feel less anxious (e.g. avoiding eye contact, seeking reassurance from others, mentally reviewing past situations)?
If you answered ‘’Yes’’ to 3 or more questions
the program would be perfect for you.
Very happy with the service as I learned things I didn't know like anxiety is a mixture of perception of threat and my own negative beliefs. The structure is great: you learn and understand then she tells you how to fix it. Practice was a challenge at first I must admit but as she said the more you do it the more it feels like second nature. Great experience 5 stars.
I achieved so much and I cannot even comprehend the fact that I am saying this now. Few months ago I felt so stuck in my fears that I neglected my life basically. They consumed me on a daily basis to the point where I started skipping work. Worry about what I said in the past? Sure, why not. Worry about everything bad in the future, of course. I kept going on a daily basis. I tried counselling before and it got to some roots of the problem but not an actual guidance on how to fix it. But Izabel Nedeva’s service extremely was focused exactly on that: breaking down the problem and using plenty of skills to tackle it from every angle (the 5 areas model). I calmed my mind and body down. Her program has equipped me with to combat worry and anxiety and I appreciate this a lot. This was an invaluable experience.
TACKLE ANXIETY ONCE AND FOR ALL
EFFECTIVENESS OF CBT FOR ANXIETY
Many clinical trials and meta-analyses have shown CBT to be very effective in treating anxiety disorders (Norton & Price, 2007; Hoffman & Smits, 2008; Stewart & Chambless, 2009) and to produce longer-term maintenance of treatment gains (Borkovec & Ruscio, 2001; Otto, Smits & Reese, 2004; DiMauro et al., 2013). Research has also shown that CBT delivers significantly greater improvement in anxiety symptoms than supportive counselling (Barrowclough et al., 2001).
In recent years clinicians have introduced Computerised Cognitive Behavioural Therapy (CCBT) which is a practical and user-friendly self-help interactive computer program that guides you through the principles of CBT over a course of couple of months. Clients learn to develop their own therapy skills at their own time and space. Studies comparing CCBT with traditional face-to-face CBT have demonstrated its significant clinical efficacy in the treatment of anxiety disorders (Proudfoot et al., 2004). One meta-analysis even found that both CBT and CCBT are equally beneficial and clients’ improvement is maintained for a median of 26 weeks follow-up (Andrews et al., 2010).
In view of all of this valuable evidence, SelfCareSkills uses CBT to design each program. In contrast with CCBT, we chose to deliver our material through pre-recorded video sessions with a National Registered CBT Therapist rather than using a computerised text only. This is because we want to deliver the valuable material in a more personal way which allows clients to understand and implement the knowledge more effectively.
I really like Izabel’s approach I engage in learning and managing anxiety and all its symptoms for 3 months. I learned something new & useful each week. I got to know myself and my reactions to the point where everything became so predictable that I knew exactly which technique to use to cope with my emotions. Now I finally feel in control of my mind which is what I needed. I am very grateful that I have found her services. Thank you.
– Amanda D.
Fantastic experience! i regret not doing this earlier. Had no idea so many techniques for managing thoughts and worry exist. I would highly recommend it to anyone struggling with constant worry it could really change your life. The ‘’’Golden Handout’’ is all you need.
StartWelcome & Objectives (1:17)
StartWhat Exactly is Anxiety? (4:55)
StartIllustrative Example (5:11)
StartYour Brain (1:53)
StartYour Body (5:20)
StartAnxiety Symptoms (3:57)
StartOur Plan (2:14)
StartWhat Influences Our Anxiety Response? (2:28)
StartWhy is it Hard to Regulate Anxiety? (3:46)
StartHow Do You Start to Manage Anxiety? (3:08)
StartYour Action Plan (6:04)
StartYour Toolbox (1:20)
StartWelcome & Objectives (1:47)
StartWhy Help Your Body? (2:44)
StartSkills for Changing Your Body Chemistry - Introduction (0:24)
StartChanging Your Body Chemistry - Skill 1 (2:47)
StartChanging Your Body Chemistry - Skill 2 (0:54)
StartChanging Your Body Chemistry - Skill 3 (4:02)
StartChanging Your Body Chemistry - Skill 4 (11:03)
StartMindfulness Training & Practice (15:23)
StartSafe Place Imagery Practice (9:18)
StartYour Action Plan (2:12)
StartYour Toolbox (0:53)
StartYour Audio Files
This program is written, designed and facilitated by Izabel Nedeva, a licensed Cognitive Behavioural Therapist who specializes in the treatment of anxiety disorders. She has gained a professional registration with the British Association for Counselling and Psychotherapy (registration number: 376943) and a provisional accreditation with the British Association for Behavioural and Cognitive Psychotherapies (BABCP; accreditation number: 170598). Apart from providing individual therapy in London and online, Izabel has been successfully facilitating group treatments, webinars and workshops. This inspired her to create selfcareskills.com and to make her program available to individuals worldwide.
Frequently Asked Questions
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