4.8

10 dias

Your Anxiety Relief Toolkit

Por Andrea Wachter

O que você irá aprender

This course is for anyone who struggles with anxiety. It can be taken as a stand-alone class, or before or after Andrea’s other course, Practical Tools for Anxiety Relief. With our world moving at an unnaturally fast and plugged-in pace, anxiety disorders are at an all-time high. It takes commitment and practice to slow things down and calm our overstimulated nervous systems. This toolkit will help you do just that. Throughout these 10 lessons, you will learn to use a variety of cognitive, psychological, and spiritual tools to help decrease anxiety. Weaving together her professional experience as a psychotherapist and author, along with her personal journey of healing from anxiety, depression, and addictions, Andrea will load you up with practical techniques that you can use on a daily basis. If you are ready to decrease your levels of anxiety and increase your moments of peace, please join us for the journey.

Andrea Wachter

Santa Cruz, CA, USA

Andrea Wachter is a licensed psychotherapist who is passionate about helping people with anxiety, depression, body image, disordered eating, grief, and communication skills. Andrea is an inspirational counselor, author, and teacher who uses professional expertise, personal recovery, and humor to help others. She is the author of "Getting Over...

Lição 1

The 4 B’s Of Being

Session one begins with an overview of personality types, as well as a bit of Andrea‘s personal experiences with anxiety. She will then introduce you to a simple, user-friendly tool she calls the 4 B’s that will help you identify your relationship with anxiety in any given moment.

Lição 2

Sensations Without Stories

In this session, Andrea will differentiate between anxious thoughts and anxious sensations. She’ll then discuss the immense value of separating them from each other and learning to simply notice your physical sensations without attaching any stories to them. You will then practice a guided meditation that will help you experience this important skill.

Lição 3

Strong, Soft, Silly Or Silent

Anxiety can be extremely persistent, so it takes extreme persistence to respond and react to anxious thoughts in creative and healthy ways. In this lesson, Andrea will teach you four different ways to respond to anxiety, leaving you with a menu of options that you can take into your daily life.

Lição 4

Pranayama Practices

Conscious breathing practices can have a profound effect on the nervous system. In this lesson, we will practice four different breathing techniques that can help you calm your system anytime, and especially during anxious moments. Whether these practices are new to you, or tried and true techniques you already use, they are essentials for your anxiety relief toolkit.

Lição 5

Heart To Heart With Anxious Part

Anxiety tends to be one of the most unwanted feelings, which can understandably lead to avoidance and disapproval. However, avoidance and disapproval tend to cause anxiety levels to increase. Just like any other emotion, anxiety needs compassion, kindness and curiosity. This lesson introduces a deep internal process that will enable you to connect with the anxious part of you and offer it the compassion that it needs.

Lição 6

What We Resist Will Persist

It’s human nature to avoid pain and seek pleasure, so today’s lesson may be a bit counterintuitive. Introducing and experiencing an ancient Tibetan practice called Tonglen, this session will help you learn to breathe in what you have been resisting and breathe out love, healing and compassion.

Lição 7

Soothing Statements And Scenarios

Anxious thoughts and feelings tend to feed off of each other. Many people have anxious thoughts, which then lead to anxious sensations in their bodies, which lead to even more anxious thoughts; and so the painful cycle goes. Today’s lesson will arm you with a variety of different ways to sooth and quiet those anxious thoughts and feelings, enabling you to comfort and ease anxiety in its tracks.

Lição 8

Don’t Believe Everything You Think

This session will walk you through a simple and extremely effective process known as The Work. Author and spiritual teacher Byron Katie discovered this 4-step process that guides and enables you to question your stressful thoughts. When practiced regularly, The Work can have profound effects on quieting the thoughts that lead to anxiety.

Lição 9

Pressure Points & Bilateral Butterflies

Acupressure has been used for thousands of years to promote relaxation and improved health. In today’s class, we will practice four different acupressure points that you can regularly use on yourself, making this lesson extremely practical and useful. In addition, we will practice a very simple self-administered technique called bilateral butterflies, a form of bilateral stimulation used to induce feelings of calmness.

Lição 10

Stop, Drop And Scroll

In this final lesson, Andrea discusses the importance of utilizing anxiety relieving tools on a consistent basis and gives an overview of all the course resources, and more. Anxiety can be consistent, but so can the part of you that seeks peace. With regular commitment and practice, you can decrease your levels and periods of anxiety and increase your states of calm and presence.

Avaliações Recentes

4.83

2696

Karen

October 21, 2025

Andrea is the real deal! She is so genuine her voice is so soothing. I felt like she was always talking right to me. I highly suggest taking this course… You will find tools to get you through the moment or the day and she’s one of the most responsive, genuine teachers I’ve ever found an insight timer

Cathryn

September 12, 2025

Wonderful, useful strategies to help relieve anxiety. Thankyou

Lisa

September 8, 2025

This was such an enjoyable and helpful course! Thank you for the help and guidance.

Lynn

June 11, 2025

Excellent course. There are so many tools to choose from and they are all easily practiced in public, if needed. I will continue to refer to my toolbox to manage my anxiety and stress. Thank you for this wonderful course.

Juliette

April 3, 2025

Amazing toolkit. My favourites Tonglen breathing, The Work Questions and the Acupressure ideas. They were all wonderful and I have this fabulous list on hand now. To be honest they are great tools for day to day life, and I intend to practice them daily. Thank you, thank you, thank you Andrea. I love your work. You are a great teacher with...

Wendy

February 27, 2025

I love her calm delivery, and practical tips for helping provide oneself with relief. I find the biggest help to be dropping into the body sensations and try to stop thinking for a moment.

Lucie

January 12, 2025

Thanks you for this course which has given me a number of really helpful strategies. I also like her calm and friendly voice that makes one feel calmer. I take a lot from this for the future.

Sharon

December 21, 2024

Awesome course, Andrea has a soothing voice and conveys in a simple way how anxiety works and what to do to break the cycle, lots of easy practical appproaches to manage anxiety.

Charlotte

December 15, 2024

Awesome ideas for people who struggle with anxiety. Extremely helpful “tool kit. “

Susan

December 2, 2024

This course was immensely helpful in preparing to start chemo for lung cancer. I listened to approximately 3 lessons twice. I’ve decided to redo the entire course, taking notes along the way. Experience has taught me that writing things down is how I learn best. My port placement for infusions is scheduled for this Friday. I’m hoping to start...

Victor

November 15, 2024

Very helpful. Thank you I have a better understanding of myself and my relationship with anxiety.

Tania

October 26, 2024

A brilliant selection of tools, some more ‘me’ than others but all so helpful. I also loved the calming, reassuring feeling I finished each class with.

Karen

September 16, 2024

Thank you, that was just what I needed right now...so much so that I gave myself time to do the whole course this weekend. A useful toolkit that I have put into a phone note and commit to scrolling through in future. 🙏🙏🙏

Alyfairy108

September 12, 2024

Beautifully done, deeply supportive, and so skillfully offered. Grateful! ✨🙏✨I’ve been on Insight Timer since 2016, and this is one of the 2 most helpful courses I’ve ever experienced here. (Wow!) Oh, thank you! 🌸✨🙌✨

Sylvie

August 8, 2024

Excellent course covering a wide range of techniques in a relaxing way 🙏

Fernando

August 6, 2024

Very useful course with tons of good advice and tools to bring your anxiety levels down. Now we need to practice them 🪷

Roxanne

July 22, 2024

Practical tools that I can use in the moment along with deeper dives I can use later to work through thoughts and situational anxiety while remembering and honouring my sensitivity. I highly recommend. I took notes on my note app so I can “stop, drop, and scroll” through the tools taught in this course whenever I need them.

Barbi

June 16, 2024

I truly believe that your soothing countenance and simple, sensible, practical measures - along with the comfort I feel from your understanding and knowledge of anxiety, has not only given me hope, but has several times rescued me from a dark spiral. Grateful to have found you and your courses… Thank you so.

Medeea

April 24, 2024

This is certainly the most practical and useful course I have ever taken on insight timer. Each lesson came with important key take aways and I will certainly refer to this toolkit whenever I need. What resonated with me the most is the idea to place post its in a small box and have it at hand, so that I can pick a post it randomly whenever I feel...

Tim

March 9, 2024

Even though I don’t have chronic anxiety, I get hit with my moments of inner panic and doubt. I appreciated how valuable the lessons were and how reassuring the author was. Excellent practical guidance! Thank you for creating this course.

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