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Scanxiety Toolkit with Clare
Welcome to the course!
How to get the most out of the course (3:16)
A pathway
STEP 1- FOUNDATIONS (45 mins - 1 hour)
UNDERSTAND-'Scanxiety'- What and Why? (4:52)
UNDERSTAND- Your stressed brain (15:10)
TOOL-Grounding (8:41)
TOOL-The Breath (7:17)
EXPLORE- Food and water
REFLECT 1
NOTES-The Foundations summary
STEP 2- BUILD (55 mins)
UNDERSTAND-Awareness- What? Why? and How? (13:36)
TOOL- Relaxing the body (12:54)
UNDERSTAND + TOOL- Training the attention (5:15)
TOOL- Name it to tame it! (8:14)
TOOL- Resonant Breathing (14:44)
TOOL- Resonant Breathing- Further Resources
REFLECT 2
NOTES- Building Summary
STEP 3-SYNTHESISE (45 mins)
TOOL- Dropping Anchor (10:05)
TOOL-5 to 1- Quick Relaxation
TOOL- Breath-Alternate Nostril Breathing (17:19)
EXPLORE-Move it, Move it!
REFLECT 3
NOTES - Deepen Summary
STEP 4- FLEXIBILITY (45 mins)
TOOL-Oak Tree Relaxation
TOOL-Write it down!
TOOL-The Worry Tree (10:44)
TOOL-Having a confidante (3:23)
TOOL- Self-Compassion (5:21)
REFLECT 4
NOTES - Strengthen summary
STEP 5- ONWARDS (10-15 mins)
A helpful summary (5:02)
Feedback- 4 minutes of your time can make a difference
Simple tips for good habits
"It's not working!" "I've gone backwards!"
Further help
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UNDERSTAND-Awareness- What? Why? and How?
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