3 Steps to managing your anxiety and worry

Guided self-help programme for Generalised Anxiety Disorder (GAD)

Is this course right for me?

This course is perfect for you if:

  • You have noticed you are worrying excessively about a number of life situations and find it difficult to control your worry and anxiety
  • Experience restlessness, fatigue, inability to concentrate, irritability, muscle tension and / or sleep disturbance
  • You have been experiencing those symptoms for few months now (at least 6 months)

What will I learn?

This course can teach you:

  • Understand the information in our self help booklet.
  • Plan how to practice the exercises taught during the course.
  • Review what you’ve learnt from the exercises.
  • That worrying is normal, but it can become problematic if we don’t know how to manage it
  • Each session will help you understand more about why we worry and teach you strategies to reduce your worrying and feel more relaxed
  • How to increase your confidence by doing things differently
  • That other people feel the same way, and you are not alone

What does the course cover?

Session 1 – Overview

  • What are anxiety and worry?
  • Difference between helpful and unhelpful worries
  • First steps to overcoming your worries: worry appointment
  • Out of session work 

Session 2 – Separating current problems and hypothetical situations

  • What is problem solving:
  • Prioritise your current problems.
  • Clearly identify the problem you want to solve.
  • Identify your goal.
  • Plan steps to reach your goal.
  • Put your problem-solving plan into action!
  • Review the outcome and Key Learning Points.
  • Identify a daily problem solving appointment.

Session 3 – Facing anxiety provoking situations

  • Managing your hypothetical worries:
  • Why is it important to manage your hypothetical worries differently?
  • What is exposure therapy
  • Principles of exposure
  • Facing your hypothetical worries

Session 4 – Facing anxiety provoking situations

  • Planned Exposure to anxiety provoking- situation:
  • Identifying neutralisation strategies
  • Planning exposure to anxiety provoking situations
  • How to conduct the exposure to the anxiety provoking situations
  • Key learning points from today’s session

 Session 5 – Preventing setbacks and next steps

  • Review of out of session work
  • Key learning points from exposure to thoughts
  • Preventing setbacks
  • Next steps

 Session 6 - Telephone follow up (if required)


 How does the course run?

  • We invite you to attend 5 sessions of the worry and anxiety course.
  • We will be meeting once a week for 1hr 30mins (same day and time each week)
  • The sessions are non-interactive; you will not be expected to share your experiences with the group.
  • We invite around 30 people to attend each course.
  • Between each session you will be asked to go away and practice a skill that will help you to better recognise and manage your worries and anxiety.
  • You will be expected to attend all 5 sessions in order to gain full benefit from the course
  • Please be aware that if you miss 2 sessions of the course, you will be discharged from Talk Liverpool back to the care of your GP.


If you are interested in this course you can self-refer to the service by clicking HERE and we will contact you to arrange an initial telephone assessment.