Escape The Loop

Have you ever found yourself stuck in your head? Trying to catch a break from the endless repeating loop of that inner critic that lives rent-free in your mind? Escape the Loop is a course combining some of the most practical and effective strategies from the top psychotherapies for anxiety and depression. You will learn several in-the-moment tools from Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, and Acceptance and Commitment Therapy. You will also try out two guided mindfulness practices that you can return to again and again. You will leave this course with several strategies to escape the doom loop of self-critical thoughts that can be so painful to feel stuck in. There is never a better time to build a toolkit for feeling better.

Lección 1: Unhook Yourself

We will introduce three of my favorite tools from Acceptance and commitment Therapy to unhook yourself from thoughts you find yourself tied up in. These tools require no extra time to implement and can be used on the go in your busy day.

Lección 2: Guided Meditation: Leaves On A Stream

This meditation involves a visualization involving placing our arising thoughts on leaves floating by on a stream. It is yet another tool from the Acceptance & Commitment Therapy approach that can be useful for unhooking or separating ourselves from our thoughts.

Lección 3: Challenge & Reframe

In this lesson, we will review 12 challenging questions that will help you walk yourself around your thoughts and come up with new and more helpful perspectives or thinking patterns. These 12 questions come from the background of Cognitive Behavioural Therapy or CBT for short.

Lección 4: Dealing With Feelings

Sometimes overthinking can come from under feeling. In other words, avoiding our feelings can give fuel to "the loop"! In this lesson, we will talk about tools for dealing with feelings because we know when we acknowledge and name the feelings, often both the feelings and the story that comes from them dissipate.

Lección 5: Guided Meditation: Acknowledging Emotions

Join me for a meditation where I guide you through an exercise to name and be with emotions arising. This is "Name it to Tame it", the tool introduced in the last lesson - in action!

Lección 6: Distress Tolerance

The tools in this lesson are all about just getting through the moment, if the loop you are stuck in has led you to feeling almost unbearable distress. These tools come from Dialectical Behavioural Therapy (DBT) and come in the form of an acronym called TIPP.