Course Downloads
Welcome. This course is built for people who function well on the outside and run a constant background hum on the inside.
Please read this first. This course is education and structured self-help. It is not therapy, and it does not diagnose, treat, or cure any anxiety disorder or other mental health condition. It does not replace care from a licensed clinician or your doctor. If you have a diagnosed anxiety disorder, experience panic attacks, or are working with a professional, talk with them about how to use this material alongside your care. If you’re in crisis or thinking about harming yourself, call or text 988 (US) or your local emergency number. Lesson 6.4 covers, in detail, when to bring in a professional.
How the course is built
There are six modules and 27 lessons, in a deliberate order: understand your patterns, calm your body, work with your thoughts, build your toolkit, apply it to real life, and sustain it. Every lesson ends with an Action Step that points to a matching page in the companion workbook (Lesson 2.3 goes with Worksheet 2.3, and so on). Start with the Start-Here Self-Assessment in the workbook before Lesson 1.1.
The 12 protocols
Along the way you will build twelve named protocols, which are short, repeatable procedures you can run without thinking hard:
| # | Protocol | Lesson |
|---|---|---|
| 1 | Notice, Name, Navigate | 1.1 |
| 2 | The Trigger Map | 1.2 |
| 3 | The Worry Sort | 1.3 |
| 4 | Long-Exhale Breathing | 2.3 |
| 5 | The Somatic Reset (12 interventions) | 2.4 |
| 6 | The Four-Question Check | 3.2 |
| 7 | Uncertainty Reps | 3.3 |
| 8 | The Worry Window and Spiral Interruption Guide | 3.4 |
| 9 | The Real-Time Toolkit | 4.1 |
| 10 | The Wave Protocol | 4.4 |
| 11 | The Exposure Ladder | 5.1 |
| 12 | Your Personal Protocol (morning, evening, and in-the-storm rituals) | 6.2 |
How to get the most out of it
- Go one module a week. About six weeks is a good pace. Practicing beats bingeing.
- Practice when you’re calm. Skills you rehearse at a 3 out of 10 are the ones you can reach at a 7.
- Keep your expectations realistic. The goal isn’t zero anxiety. Some anxiety is useful. The goal is a smaller, shorter, less bossy version.