COURSE

How to Overcome Anxiety and Depression Naturally

This course is designed for those who struggle with anxiety or depression and are looking for natural and sustainable ways to improve their mental health. Through five key strategies - mindfulness, play, community, being in nature, and gratitude - participants will learn practical tools for managing their symptoms and promoting overall wellness. The course will include a mix of lectures, activities, and resources, all designed to help participants create a personalized plan for incorporating these strategies into their daily lives. Course Objectives: - Understand the benefits of mindfulness, play, community, being in nature, and gratitude for mental health - Develop practical skills for practicing mindfulness, incorporating play, building community, spending time in nature, and practicing gratitude - Learn how these strategies can help manage anxiety and depression symptoms - Create a personalized plan for incorporating these strategies into daily life - Feel more empowered to take charge of their mental health and wellness By the end of this course, participants will have a better understanding of the role these strategies can play in improving their mental health, and will have concrete skills and tools to help them incorporate these strategies into their daily lives for sustained wellness.

Anxiety Stress & Anxiety Psychology Science Mindfulness Meditation Mindfulness Stress

Meet your Teacher

Shan C

Bali, Indonesia

Shan has been a meditation practitioner for nearly 20 years and has explored many natural wellness methodologies to address his own chronic issues with anxiety and depression. After years of trial and error, Shan has distilled the most impactful methods into this online course in hopes that it will help others.

7 Days

785 students

4.5 stars

5 min / day

Anxiety

English

Lesson 1

My Story (Part 1)

This is my story. I started experiencing panic attacks and shortness of breath at work due to anxiety. Initially, I thought it was caused by smog and too much coffee, but it got worse over time. I sought medical attention and was diagnosed with panic attacks, but I continued to work and cope with my anxiety by driving to the beach for fresh air. However, the stress from work and personal relationships eventually became too much, and I realized that if I didn't make a change, I was going to mentally break down. I made the difficult decision to quit my job, despite resistance from my girlfriend who wanted to start a family and buy a house together. I knew it was the right decision for me, and I began to focus on self-care. I started surfing daily, which I found to be immensely therapeutic, and I began seeing a therapist to organize my thoughts and decisions. Despite the challenges and uncertainties that lay ahead of me, I knew that I had to prioritize my mental and emotional well-being. I learned that it's crucial to listen to our bodies and minds, and to not ignore the signs that something is not right. It takes courage to make difficult decisions and to prioritize our well-being, but it's essential for our long-term health and happiness.

Lesson 2

My Story (Part 2)

This is part 2 of my story. Eventually, I decided to travel the world and visited five countries, including Indonesia, Singapore, Costa Rica, Nicaragua, and Panama. It was the most amazing period of my life, where I experienced unparalleled personal growth, witnessed indescribable beauty, and found enjoyment and bliss like I never had before. Through therapy and conscious effort, I learned to prioritize self-care and seek out environments that promote mental and emotional well-being. For me, it's the ocean, and I haven't had a panic attack in 8 years since I took the steps to prioritize my well-being. The key takeaway from my story is that it's crucial to prioritize self-care and to seek out therapeutic environments to promote mental and emotional well-being. It's easy to get caught up in the demands of work and personal relationships, but it's essential to take a step back and listen to our bodies and minds. It takes courage to make difficult decisions, but the rewards of prioritizing our well-being are immeasurable. We owe it to ourselves to live a life of purpose, fulfillment, and joy.

Lesson 3

The Methods and Mindfulness

Lesson 3 of this online course teaches various methods to manage anxiety and depression. I share a wellness routine which includes five components: mindfulness, play, community, being in nature, and gratitude. The lesson goes on to explain how meditation changed my life by helping me gain awareness of my thoughts and emotions. Meditation allows one to observe their thoughts and emotions instead of being a slave to them. Mindfulness is defined as focusing one's awareness on the present moment and accepting one's feelings, thoughts, and bodily sensations. Mindfulness meditation helps in reducing stress, anxiety, and improving overall mood. It is also a practice of self-awareness and helps in recognizing the subconscious thoughts and emotions that may affect our actions. The lesson ends with a recommendation of Insight Timer, a free tool for mindfulness as well as various other types of meditation, and a suggestion of meditating for at least 20 minutes each morning.

Lesson 4

Play

In Lesson 4 of this course, we will explore the importance of play and how it can positively impact our mental and emotional wellbeing. I share my personal story of finding play after many challenging experiences in my life. Play is defined as something done for fun and without any specific goal or purpose, and it is often overlooked by adults. However, play can be a potential cure for mental and emotional issues and can get us interacting with others in a fun and life-affirming way. I suggest choosing an activity that you enjoy and that involves interaction with other people, whether it be outdoor sports or indoor games. The key is to do something just for the fun of it and not for money or success. Play can be a part of your weekly routine, and it can be a source of exercise, social activity, meditation, and being in nature all rolled into one. Personally, my playtime activity of choice is surfing, but friends find hiking and bicycling equally rewarding. By incorporating play into our lives, we can enjoy a happier and healthier life.

Lesson 5

Community

Lesson 5 discusses the importance of community for overall wellness. I share an example of an experiment with rats, where those kept in isolation became addicted to cocaine, but those living in a community with other rats did not. The lesson emphasizes that humans also need community to thrive, and the lack of it can lead to isolation and even addiction. I share my personal experience of feeling isolated in a job where I worked with older colleagues, and how I found community outside of work through meetup.com and joining a surfing group. I highlight that community is a crucial aspect of preventing addiction and living a long, happy life. The key takeaway from this lesson is that we need to actively seek out and nurture connections with others in order to thrive. This can be challenging, especially if our work or life circumstances do not provide opportunities for community, but it is crucial for our overall wellbeing.

Lesson 6

Being in Nature

In Lesson 6, I talk about how being in nature has become an essential aspect of my overall wellness routine. When I first experienced panic attacks, I would go to the beach and breathe in the fresh air, which helped alleviate my symptoms. I realized that being in nature is important for my mood and helps me feel connected to something greater than myself. Surfing is especially meaningful for me because it combines exercise, play, nature, meditation, and socializing all in one activity. Being in nature has become such a priority for me that I even moved to Bali to be fully immersed in the natural environment. This move may not be feasible for everyone, but I wanted to emphasize how important being in nature is for my happiness and wellbeing. I used to sacrifice my health and happiness to achieve societal ideals of success, but now I prioritize my wellbeing as the foundation for everything else in my life.

Lesson 7

Gratitude

The key takeaway from this lesson is that focusing on gratitude can help shift our perspective and empower us in healthy ways. By choosing to focus on the blessings we have, we can attract more abundance into our lives and play from a position of strength and inspiration. Being grateful for the things in our lives is also a reminder of the abundance that is all around us. This is a better mindset to overcome challenges than living in a state of worry and fear. Focusing on gratitude can counteract negative thought patterns, and eventually, it can become a habit. Incorporating gratitude into a daily meditation routine can be beneficial. It is possible to develop a routine that incorporates elements that help promote balance and tranquility, such as being in nature, play, community, and self-care. By doing these things, it is possible to set oneself on a trajectory of steady personal growth, which can help deal with life's challenges constructively.

4.5 (24)

Recent Reviews

Elizabeth

October 24, 2025

A super-useful course. I highly recommend it!

September 29, 2024

A lovely reminder of what’s important in life, deeply grateful to you Shan for sharing your story ❤️🌈🤙🏼

Janet

July 5, 2024

Thank you for sharing your experience and what has helped you become whole. Blessings 🙏🏼

Heidi

January 6, 2024

I want to give 5 stars but just thinking of cautious balance in reviews as I take them seriously as I work to recover from PTSD, treatment resistant depression, and knowing others, not all, look to reviews for guidance on whether they want to spend their time on any particular course. I want to thank you for taking the time to create this course and sharing your story. We all have stories and I am a strong believer in telling them, for many reasons. Here are the things to know of this course from my perspective. Each lesson is very short, less than 4 minutes, which makes it easy to breeze right through. He gives a disclaimer at first which is important to understand before you give him anything less than a 3 star review. One listener gave it a 1 star review and just said "fluff". Well I would say a couple of things about that limited review; the person had expectations that weren't met, which has nothing really to do with the course. I think her word "fluff" had to do with the brevity and simplicity of the teachers course, but is not a measure for lack of substance. There is substance in this course. It's basic, easy to listen to which sometimes that's just what we need. I am certain that in no way was the journey through panic, anxiety and depression easy for this teacher. I think if he were to write further into detail of the different paths he chose to take, especially after picking up The Power of Now, he could slow down and give more details. Every journey is different. Stay curious and listen to your own journey more clearly. Namaste.

Diane

November 12, 2023

Such honesty is rare. I loved hearing Shan’s personal journey. It gives me hope that I too can overcome and develop a quieter mind.

Shakeh

September 2, 2023

Excellent. Thank you 🙏🙏

Joanna

July 17, 2023

Simple and clear and empowering. Thank you.

Kirk

July 16, 2023

I listened to the entire course in one sitting and enjoyed hearing of Shan’s life experiences, his anxiety and depression and how he overcame them.

Jean

June 27, 2023

Kept my attention!

Sheila

May 24, 2023

Thank you Shan for this course. Although I am at a different stage of life (I’m 83 years young and have lived in Mexico for almost 18 years). My husband recently passed away after 63 years of marriage. I’m trying to find my place in this new world.

Daniel

April 18, 2023

Fluff

Eileen

March 20, 2023

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