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所在平台: Udemy |
课程主页: https://www.udemy.com/course/get-well-if-you-are-really-fed-up-with-panic-and-anxiety/
课程评论：没有评论
课程名称：学会自我调适：如果你真的厌倦了恐慌和焦虑 课程概述：克服恐慌和焦虑就像锻炼身体一样，并不需要过于繁琐的理论和无尽的奇特技巧。您需要的是一个结构良好、简单而全面的指南，涵盖所有基本知识，并最重要的是帮助您持续坚持下去。许多人可以通过互联网丰富的技巧取得一些进展，但这些进展往往不持久，因为稳定的进步需要结构和逐步增加的难度。本课程旨在提供这样一个结构良好、简单而全面的指南，帮助您实现稳定的进步：一个逐步的程序，包含您所需的一切，但足够简单，便于您跟随，不至于迷失在细节中。它旨在最大限度地支持您在康复之路上的每一步，最终带您回到没有恐慌和焦虑的生活中。 课程可按您的节奏进行，但一般需要约5-10周才能完成。大多数人在2-4周后就会期待显著改善。课程建立在现代心理学工具的基础上，例如认知行为疗法（CBT）和正念，分为5+1个主要模块：首先学习恐慌和焦虑的基本知识；然后掌握SOS技巧，帮助您停止或甚至预防发作；接下来，了解导致您易受恐慌和焦虑影响的思维模式，并学习如何处理引发您感到恐慌的焦虑想法，从而能够在发作前期抓住这些触发思维，预防攻击并整体减轻焦虑感。最后，通过建立焦虑等级实践，您将逐步面对越来越具挑战性的情境，让您的原始大脑学会不再害怕这些情况。最后，通过恐慌模拟练习，减少对恐慌症状的恐惧，为学习内容画上完美的句号。额外内容将包括有关解释风格的学习，以获得持久的结果和更好的心理健康。本节也包含我的故事，供您参考康复历程的示例，以及对整个课程所学内容的总结。 希望在课堂上见到您！
Overcoming panic and anxiety is a lot like getting into shape: you don't need overly laborious theory and an endless repertoire of quirky techniques to get there. All you need is a well-structured, simple yet comprehensive guide that contains all the basics and, most importantly, helps you consistently stick to them. In other words, it's not the lack of theory that makes getting into shape or overcoming panic & anxiety challenging but to consistently implement everything you need over a sustained period. Many people even make noticeable progress by means of the plethora of techniques found on the internet only the improvement is not permanent because steady progress requires structure and gradually increasing levels of difficulty.This course intends to provide you with exactly that well-structured, simple yet comprehensive guide that you need for steady progress: a step-by-step program that contains everything you need but is simple enough for you to follow and not to get lost in the details. It is designed to hold your hands as much as possible on your healing journey and eventually lead you back into a panic- and anxiety-free life.The program can be followed at your own pace but usually takes around 5-10 weeks to complete. Most people can expect a significant improvement after 2-4 weeks. The curriculum builds on modern psychological tools such as Cognitive Behavioral Therapy (CBT) and Mindfulness and is divided into 5+1 major blocks: We first learn the essentials about panic and anxietyThen, we master SOS techniques that help you stop or even prevent an attackUp next, we will learn about the thought patterns that make you prone to panic and anxiety. Also, we will learn how to handle the anxious thoughts that launch you into panic and flood you in an attack. This way you will be able to catch these triggering thoughts early, when you are only just on the way to an attack thereby preventing the attack and making you less and less anxious overall.Finally, we put everything into work by hitting the field: by building anxiety hierarchy practices you will expose yourself to gradually more and more challenging situations so that your reptile brain can learn not to be afraid of them.Along last, Panic Simulation, a great practice to fear panic symptoms less, dots the I's and crosses the T's. Extra: we will learn about explanatory styles for permanent results and an overall better mental well-being. This last section also contains my story to give you an example of how a healing journey looks like as well as the summary of everything we have learnt throughout the course.Hope to see you in the class!
