Lesson 3: Turning “I Must” Into a Belief You Can Examine
Lesson 3 explains rigid demands like must and should, how REBT, CBT and ACT each approach them, and how to restate a demand as a belief you can examine.
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Attention and Threat Bias: Why Your Mind Spots Danger First
How attention bias toward threat works in anxiety, what dot-probe and eye-tracking research shows, and practical ways to notice and work with biased attention.
Cognitive Defusion: Seeing Thoughts as Thoughts
What cognitive defusion is in ACT, how it differs from cognitive restructuring, what the research shows, and practical exercises for stepping back from thoughts.
Intolerance of Uncertainty: Why Not Knowing Feels So Hard
What intolerance of uncertainty is, how it fuels worry and anxiety, what the research says, and practical exercises for building comfort with the unknown.
Lesson 20: Emotional Reasoning
Lesson 20 explains emotional reasoning — using feelings as evidence for beliefs — and why it is especially powerful in anxiety disorders.
Health Anxiety Explained: When Worry About Illness Takes Over
What health anxiety is, how the CBT model explains the checking and reassurance cycle, what the evidence says about treatment, and practical first steps.
Intrusive Thoughts: Why Your Mind Goes to Dark Places
What intrusive thoughts are, research showing most people have them, why suppression backfires, and how to respond to unwanted thoughts without fueling them.
Lesson 32: Maintenance and Relapse Prevention
Lesson 32 covers maintenance and relapse prevention for anxiety — long-term strategies, booster sessions, and what research shows about sustaining CBT gains.
Lesson 22: Mind-Reading
Lesson 22 explains the mind-reading thinking trap — assuming you know what others are thinking about you — and its central role in social anxiety.
Lesson 14: Probability Overestimation
Lesson 14 explains probability overestimation in anxiety, what research shows about biased likelihood judgments, and practical exercises for recalibrating.