Lesson 23: All-or-Nothing Thinking
Lesson 23 explains all-or-nothing thinking in anxiety — the tendency to see things in only two categories — and how to find the spectrum in between.
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Body Scanning: Paying Attention to Physical Sensations on Purpose
What a body scan is, how it works as a mindfulness skill for anxiety, step-by-step instructions, what the research shows, and common difficulties.
Lesson 21: Fortune-Telling
Lesson 21 explains the fortune-telling thinking trap in anxiety — predicting negative outcomes as though they are certain — and how to challenge these predictions.
Assertiveness and Anxiety: Saying What You Need Without the Guilt
Why anxiety makes assertiveness hard, the difference between assertive, passive and aggressive communication, what research shows about assertiveness training, and scripts to practice.
Lesson 19: Should Statements
Lesson 19 explains should statements in anxiety — rigid internal rules about how things must be — and how to replace them with flexible preferences.
Lesson 18: Anxiety and Perfectionism
Lesson 18 explores the relationship between perfectionism and anxiety, the clinical perfectionism model, and practical strategies for setting realistic standards.
Lesson 17: Building a Fear Hierarchy
Lesson 17 explains how to build a fear hierarchy for graded exposure, including how to rate anxiety, choose steps, and create a workable ladder.
Lesson 16: Graded Exposure
Lesson 16 explains graded exposure for anxiety — approaching feared situations in a planned, step-by-step way — and what research shows about why it works.
Lesson 15: Thought Records
Lesson 15 explains the thought record, the central CBT tool for identifying and examining anxious thoughts, with a step-by-step guide and worked example.
Panic Attacks Explained: What Happens in Your Body and Mind
What a panic attack is, how Clark's cognitive model explains the escalation, what the body is actually doing, and practical steps during and after a panic attack.