Coping with Anxiety in Tough Times - by Dr. Lillian Nejad

COURSE

Coping with Anxiety in Tough Times

With Dr. Lillian Nejad

Facing difficulties and challenges are a part of life. Sometimes these challenges can be overwhelming and cause significant distress especially when they are long-term and have uncertain outcomes. The global pandemic, the coronavirus, is a very good example of an event that can lead to feeling overwhelmed with anxiety. This course will help you cope with and reduce anxiety and build resilience during difficult times by learning to use practical, user-friendly strategies that you can apply immediately. You will learn and practice scientifically-backed acceptance and change techniques drawn from evidence-based therapies including Cognitive-Behavioural Therapy, Dialectical Behaviour Therapy, Acceptance and Commitment Therapy and Positive Psychology. By the end of this course you will know how to cope with and manage anxiety effectively, to reduce your vulnerability to anxiety, to build resilience, and to take effective action to create positive change in your life. Let’s get started!

AnxietyStress & AnxietyStressPsychologyScienceAcceptanceHealth & HappinessMindfulnessResilienceMindfulness Meditation

Meet your Teacher

Dr. Lillian Nejad
Melbourne VIC, Australia

Dr. Lillian Nejad is a clinical psychologist and author with 20 years of experience treating adults (18+) with mild to severe psychological issues. In her private practice, she provides evidence-based psychological services and resources to clients, mental health professionals, and the general public, promotes accurate and nonjudgmental views about mental health, and assists people to effectively address these issues with skills and strategies that work. Lillian has co-authored the book, "Treating Stress & Anxiety: A Practitioner's Guide to Evidence-Based Approaches" and the CD, "Relaxation: Techniques to Reduce Anxiety & Stress and Enhance Well-being" and the book,”Lifeblockers: The Sleep Edition” about overcoming Insomnia. Think of Lillian as your self-help curator, providing you with scientifically-backed information based on real evidence and expertise that has been developed over 20 years working as a mental health professional. Lillian's courses are practical and user-friendly and delivered in a genuine and engaging manner that fosters positive change for everyone involved.

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10 Days

5.4k students

4.8 stars

16 min / day

Anxiety

English

Lesson 1

Discovering The True Nature Of Anxiety

It’s time to gain a new perspective on anxiety. If emotions feel uncomfortable and unpleasant, they must be bad and we definitely should rid ourselves of them ASAP, right? Not so fast! All of our emotions have a beneficial purpose—even anxiety. Find out the true nature of anxiety and how you can interact with anxiety in a new way.

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Lesson 2

Identifying Your Personal Experience Of Anxiety

It’s important to be aware of your own physical, cognitive, emotional and behavioural responses to anxiety. In this lesson, you’ll identify your own anxiety responses and find out the reasons why you may respond in this way.

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Lesson 3

5 Steps To Determine Whether Anxiety Is Helping Or Hindering You

You are going to learn how to evaluate whether your experience of anxiety is helping you or hindering you. Because even though anxiety is there to help, it isn’t always helpful! But how can you tell? Let’s find out!

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Lesson 4

Accepting & Tolerating The Effects Of Anxiety Through Mindfulness

Learn about the benefits of mindfulness practice as a strategy to tolerate distressing anxiety symptoms. We go over the myths of mindfulness and learn how to apply this strategy by doing a mindfulness exercise.

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Lesson 5

Inducing The Relaxation Response To Engage Your Brain

You are introduced to the three states of mind and how they function when you feel anxious. We go over four practical strategies to induce the relaxation response and engage the rational part of your mind.

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Lesson 6

Four Ways To Effectively Manage & Interact With Your Thoughts

The way you think is linked to how you feel, to the decisions you make, and to the actions you take. Learn some facts about your thoughts and four ways to manage and interact with your thoughts to both reduce anxiety and to reduce your vulnerability to anxiety.

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Lesson 7

Building Resilience Through Social Connection

Did you know that having close relationships is the primary factor in the development of resilience? In this lesson, you’ll find out how to address three of the most common obstacles to developing and maintaining close relationships: Loneliness, social media and Social anxiety.

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Lesson 8

More Activities To Boost Resilience

When we feel highly anxious, we often stop participating in the activities that can actually help us relieve our distress. In this lesson we go over three groups of behaviours that can make you less vulnerable to anxiety, relieve your anxiety, & boost your sense of resilience and ability to cope.

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Lesson 9

Accessing Your Wise Mind

You’ve already learned about the three states of mind and how to access your rational mind in Lesson 5. Now we introduce three ways to access your Wise Mind so you improve your chances of making Wise Mind decisions.

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Lesson 10

Successfully Navigating The Process Of Change

In this last lesson, we will review what you have learned in the course and discuss how you can successfully navigate this process of change. Find out why change is possible and the four steps toward successful change.

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4.8 (184)

Recent Reviews

Christine

March 8, 2023

Pretty helpful

aisha

January 21, 2022

Great!

akshay

October 10, 2021

One of the most helpful courses on Insight Timer. Thank you for this.

Jennifer

September 30, 2021

Life-changing! I learn things that will not only help me cope with anxiety but also create effective and lasting change in my life. Powerful, science-based and easy to understand this course should be required listening for every single human on earth!

Dorothy

September 28, 2021

Taking many of the learnings in the course and applying to my daily life! The course has helped me put personal and professional aspects of my life into perspective.

Lynn

August 22, 2021

Michael

June 16, 2021

Very informative course. I will continue to use things I've learned to help me on my path to change.

Leslie

April 6, 2021

Excellent course! I realized I’m not alone in this. I learned some new strategies to accept and not resist my anxiety. I love the part about using your wise mind. I will work on that!

Rebecca

March 17, 2021

Really useful and well presented course. My problem is more one of depression rather than anxiety but I found the guidance in this course interchangeable and recommend it for suffers of depression too.

Marieke

January 18, 2021

This course was exactly what I needed. Thank you so much 🙏❤️

laura

January 4, 2021

Amazing lessons and skills I have learnt many thanks for your gentle loving course.🌟💗

Patty

December 14, 2020

Gave me a lot of new. Ideas. Thanks. Patty

Amber

November 29, 2020

Your voice is perfect and drew me right in. I finished your course within the same day normally I listen to just one a day. I have this one downloaded so I can listen off line because I am going to do the assignment towards the front of the class. Thanks again will will keep your name on the favorite list!

Deb

November 24, 2020

Excellent, practical course. Highly recommended!!

Samantha

November 24, 2020

Very well explained and helpful

Char

November 15, 2020

Excellent course full on realistic and helpful exercises.

David

September 14, 2020

Very well done and easy to follow. Thank you.

Irina

September 10, 2020

I’m going to take it second time I think I need it to go much deeper to all she presents it’s a lot ! It is an amazing course

DeLaina

September 7, 2020

This course was amazing. As a Healthcare worker, I appreciate the evidence based information provided.. This course helped me push through a difficult time as I was newly diagnosed with GAD. Along with therapy and being followed by a mental health provider, this course and others on Insight Timer have been beneficial for learning strategies to continue moving forward.

Charled

September 5, 2020

Exceptional

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