Session | Content | Study points exercise focus* |
---|---|---|
1–2 | Understanding feelings of anxiety | To understand that anxiety is an important feeling in order to protect you from danger and it is not necessary to totally eliminate anxiety Clarify anxious object and set a target* |
3 | Body reactions and relaxation | To learn that anxiety and tension of both body and mind can be reduced by relaxation Practice and acquire techniques of breathing and muscle relaxation* |
4 | Anxiety level stages and stair step exposure | To learn that it is important to gradually expose self to anxiety rather than to avoid it Develop anxiety hierarchy table* Climb anxiety ladder step by step (up to Session 10)* |
5 | Anxiety cognition model | To learn that cognition, behaviour, and feelings are closely connected to each other and the level of anxiety changes with cognitions Develop a triangle of cognition, behaviour, and feeling* |
6–7 | Cognitive restructuring when anxious | To learn that anxiety can be reduced by reviewing and restructuring cognitions when anxious Restructure cognition at anxious moments* |
8 | Assertiveness skills to reduce social stress | To learn assertiveness skills to avoid anxiety in interpersonal relationships Study assertive ways of speaking* |
9 | Review | To review each session content with all participants Reviewing sessions one to eight* |
10 | Summary | To confirm how anxiety level and self-confidence are changed by participating in ‘Journey of the Brave’ Graduation ceremony* |
11–12 | Follow-up | To re-learn what was taught in each stage of the journey with all participants Reviewing sessions one to eight* |