SOLUTION Digital self-help program for those who experience increased stress and anxiety in everyday life. In the self-help program Stress Management, you will learn about mild to moderate psychological reactions to stress and anxiety, and you will gain knowledge and tools to deal with this. You get to read a text every day and do exercises that you can use to practice handling your everyday life. ABOUT THE TEAM
THE STRESS MANAGEMENT TEAM
The stress management team consists of psychologists, psychology students and researchers who research how digital tools can be used to improve mental health. The program has been developed under the auspices of INTROMAT, ICT lighthouse project, at Health Bergen. ABOUT STRESS MANAGEMENT ABOUT THE PROGRAM
In Stress management, you will learn about mild to moderate psychological reactions to uncertainty, and you will gain knowledge and tools to deal with this. You get to read a text every day and do exercises that you can use to practice handling your everyday life. We know that many struggle with psychological reactions to the corona and lack tools to master this type of difficulty. This program is a digital self-help program for stress and anxiety during the COVID-19/corona pandemic.
DESCRIPTION OF THE PROGRAM The program is divided into 8 modules with different themes. Module 1: What do we do now?
Psychoeducation about the connection between thoughts, feelings and behavior Introduction to breathing and positive emotions
Tasks: breathing exercises, identifying positive emotions and preparing a positive activity plan
Psychoeducation about the autopilot
Introduction to how to find a balance in daily life
Introduction to self-compassion
Psychoeducation on positive emotions
Tasks: to talk to yourself as you would to a friend, plan activities related to positive emotions and to accept attitude towards thoughts and feelings Module 3: Worries and inner tension
Psychoeducation about worry
Tasks: choose activities related to achievement and positive emotions Module 4: Together and alone
Psychoeducation about increasing self-compassion
Tasks: deal with difficult thoughts compassionately by writing friendly and supportive quotes, mindfulness training and planning positive social activities Module 5: New rhythm
Introduction to planning and carrying out activities
Psychoeducation about sleep hygiene, physical activity and alcohol consumption
Tasks: develop task lists and sub-goals, reflection task on sleep hygiene and write a positive activity plan Module 6: Doing something for oneself and others
Psychoeducation about self-compassionate movements
Introduction to strengthening relationships and emotional regulation
Tasks: compassionate touch and stretching, writing positive and compassionate thoughts to a partner, taking a break to deal with difficult feelings and practicing gratitude Module 7: Rumination and Worry
Tasks: identify rumination and worry, and plan and record strategies to cope with rumination (eg letting go, office time for rumination and worry) Module 8: The Time Ahead
Summary of previous modules
Tasks: review previous material and plan future strategies and activities for further handling of anxiety and worries in everyday life
AVAILABLE AT HELSENORGE.NO
Stress management is made available by the Norwegian Directorate of Health for the whole of Norway, and is in Helse Norge's toolbox at helsenorge.no.
