INTRODUCTORY COURSE

The course is suitable for people with initial symptoms of common mental health challenges such as anxiety, depression, stress and burnout. The introductory course is designed for a combination of homework and joint review/guidance on course days/seminars/groups.

The tool provides you with a simple introduction to mental health and practical techniques from cognitive therapy. It consists of six parts:

1. Introduction
   You will learn how interpretations and attention affect reactions and emotions. The tool is based on cognitive therapy, a research-based method for common challenges such as anxiety and depression.
2. Activity
   You become aware of your own energy level (as an "energy reservoir") and how imbalance can cause stress and exhaustion. With a logbook, you map out what gives and drains energy, and create a plan that balances rest and activity. If necessary, you create a to-do list and implementation plan to handle tasks more effectively.
3. Cognitive therapy
   You will learn the connection between situation, thoughts, feelings, body and action. Use the ABC model or the Cognitive Diamond – choose the one that suits you best – to discover negative automatic thoughts and thought traps, and influence how you react in demanding situations.
4. Concerns
   You practice dealing with rumination (past) and worry (future) that does not lead to a solution. You distinguish between problems you can do something about and those that must be accepted. Strategies such as a rumination book, set aside "worry time" and mindfulness training help you break the cycle, reduce stress and find more peace.
5. Mobile habits
   You will explore how mobile use affects attention, relationships and sleep – and when it becomes an escape from discomfort. You will be given practical steps for more conscious use, so that digital habits support presence, relationships and well-being.
6. Prevention
   You summarize what you have learned and create a plan for how you can take care of yourself going forward. The goal is to strengthen good habits, prevent relapse, and use the tools actively in your everyday life.

It was very clear and easy to understand. Nice variation between reading, seeing/hearing and doing.»

«"It was so GOOD to sit and read! I didn't feel so weird anymore, the online course normalized me.".

«"Liked that it's educational, in a way that makes the basic knowledge behind anxiety easy to understand. Also like the warm words along the way."»

«"An understanding of how the "whole" is connected. A tool for help. I think it all worked very well, and I am very happy with the knowledge I have gained from it. The course gives me room to reflect on the "complex" that I have not previously done. Now it is beginning and I am well on my way in the right direction. Many thanks for the great help and a tool for the rest of my life!!!"«

«"Liked that it was explained simply. Enjoyed watching the videos."»