4+ Hours of Educational Content
Short and Engaging Quizzes
Personalised Tools for Self-Reflection
Personalised Recommendations Provided Immediately
Action Plans to Master Psychology Skills
Learn about course
topics and related
Answer all of the
questions to get you
thinking about your
Self - Reflection
exercises for personal
suggestions to try out
in your daily life
Use our worksheets to
put your new
psychology skills into
Each Week of Your Course Contains:
Evidence-Based Psychology Teachings on Your Chosen Topic
What is perfectionism?
Do you understand perfectionism? Do you know what drives your perfectionism? To really understand perfectionism, it is helpful to break it down.
Overcoming social anxiety
Change is hard. Dialectical Behavioural Therapy teaches us strategies to better manage social anxiety, including assertiveness skills etc.
Mindfulness means bringing your awareness to the present moment. Mindfulness can help us accurately understand what’s going on around us and how best to respond.
The three states of mind
It’s good to understand the three states of mind. Each of these states of mind is associated with a different way of approaching various situations and challenges in life.
Emotion regulation skills help you learn how to influence your emotional state, tolerate painful emotions, and express them in effective ways.
Answer Simple Quiz Questions
What do I do for fun?
- Yoga or gym
- Playing with pets
- Talking to friends
- Listening to music
What are my friendship values?
- Honesty and trust
- Listening without judgment
- Love and caring
What does 'family' mean to me?
- Unconditional love
- Unity and support
- People who know me
What are my unhelpful coping strategies?
- Withdraw from others
- Avoid the problem
- Binge on food
- Shout at other people
What are my core beliefs?
- No one cares
- People are selfish
- I’m not good enough
- Everything goes wrong
Increase Personal Awareness Through Guided Reflection Exercises
In the quiz you told us you struggle to complete tasks. This is likely related to your self-esteem. Perhaps you start to doubt yourself?
In the quiz you identified that stress becomes overwhelming. Lets think about how this related to your social anxiety. Do you predict the worst outcomes?
Your quiz answers suggest you find it hard to make friends. What thoughts arise when you meet new people? Think about the last time you met someone new.
Your safe space
In your quiz answers you suggested that animals help you feel calm. Can you list reasons why animals make you feel safe? Is it that they are friendly and non-judgemental?
Your quiz response this week shows that you are critical of yourself. Are you as critical to your friends? How can you start to be kinder to yourself?
Mental Welbeing Tips and Solutions Tailored to Your Needs
When you find yourself making social comparisons, stop and take a breath. Practicing mindfulness will help you let go of the urge to compare.
We all have painful emotions at times. Bringing positive images into your mind can help separate you from problems with no quick fix.
Regular eating can help you overcome cravings and stop overeating. Use the guide in this course to plan your meals. Make a commitment to your eating plan.
Repeat helpful coping statements such as “this is just anxiety” and “my distress will pass” when you feel anxious. Coping statements can break unhelpful thinking patterns.
It is important to have balance in all areas of life. Finding time for fun can increase your productivity. Schedule enjoyable activities each week.
Take Home Exercises to Practice Psychology Skills and Live Life Better
This week’s action plan encourages you to practice assertiveness skills. The worksheets will guide you to create your own assertiveness script.
Your action plan this week includes scheduling activities for fun and relaxation. Use the worksheets to plan your week. Commit to doing the activities as planned.
Reflecting on your achievements
As part of your action plan, list your positive qualities and achievements. This will help to boost your self esteem. It’s important to appreciate yourself.
Staying well plan
As your action plan this week, use the worksheets to create your own staying well plan. It’s important to plan ahead to maintain your gains beyond this course.
This week’s action plan encourages you to practice mindfulness and live in the present. Use the worksheet to record your practice of the skills you learned this week.
Evidence for Online Psychology - It Works!
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