Understanding and overcoming anxiety
3.9 (5 ratings)
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Understanding and overcoming anxiety

Free yourself from the limitations and problems of anxiety and panic attacks.
3.9 (5 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
41 students enrolled
Created by Andrew Pickles
Last updated 3/2016
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Current price: $10 Original price: $25 Discount: 60% off
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  • 3 hours on-demand video
  • 34 mins on-demand audio
  • 7 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Overcome anxiety
  • Stop panic attacks
  • Become more self confident
View Curriculum
  • No previous knowledge of anxiety or experience of therapy techniques is needed. It does mot matter if your anxiety is mild such as a worry about speaking or is so powerful that you suffer a full panic attack. Whatever you symptoms this course will guide you towards a solution to your problems.

A unique course that explains what anxiety is, what causes it and what we can do about it.

This course will show you a number of exercises and practices that you can use that will help you bring anxiety under control and in doing so will help you deal with troublesome incidents and memories from you past.

In a step by step approach we examine what happens in the brain when we start to feel anxious. How various areas of our brains control our behaviour and responses. We then learn a number of techniques specifically aimed to target these areas of the brain to eliminate the impact that anxiety can have on your life.

Technical terminology is kept to a minimum. This is primarily a practical course aimed at bringing about real and lasting change.

Who is the target audience?
  • If you suffer from any form of anxiety or panic this series of videos is for you. It is equivalent to a series of therapy sessions and will guide you to finding the source of your anxiety and learning how to overcome it. A progressive series of therapeutic interventions are presented to enable you to go beyond just learning to cope. You will find that you overcome your anxiety and resolve many issues within your life. If you are looking to gain matery over your life and live the way you truly want to, then this programme of therapy is for you.
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Curriculum For This Course
51 Lectures
Course overview
1 Lecture 05:18
This lecture introduces you to the course. It briefly describes what anxiety is and how it can affect us.
Preview 05:18
What is anxiety
5 Lectures 31:56

You will learn the common symptoms of anxiety and be able to compare them with your own experiences.

Preview 06:14

What is anxiety

How does anxiety build up over time? In this section you will learn about the build up of anxiety.

Where did it all start and why does it appear to be getting worse?

The first intervention, the pause

Use these activities to practice what you have learnt in section 2.

Section 2 Practice Activities
1 page
The importance of breathing
6 Lectures 16:44
You have learnt your first exercise. This is a short review on how to use this in your daily life.
The Pause - a review

Why is being able to control our breathing so important to being able to control anxiety. This lecture explains the reasons and also describes a breathing technique that you should not use.

...Just breathe slowly... Why is this important?

This is a demonstration of the first breathing technique.

7/11 Breathing

THis is a demonstration of the second breathing technique, 'Bamboo' breathing.

Bamboo breathing

You have learnt two breathing techniques. In this section we review them and discuss how to use each practice.

Breathing - a review of techniques

Here are some practice activities to use with the breathing techniques learnt in section 3.

Section 3 Practice activities
1 page
Exploring Anxiety
6 Lectures 21:09

This lecture now deepens your understanding of what is happening when you start to feel anxious.

What happens to YOU when you become abxious. Exploring your patterns.

Are you able to pay attention to what is happening in your life? Maybe not. In this lecture we explore how we pay attention to things.

Exercises on attention

In this lecture you will learn how to use attention.

Using attention

This lecture introduces the 'anxiety work sheet' and describes how to use it.

Using the anxiety worksheet

We often use metaphors to describe our feelings. This lecture gives an example of one client's metaphor of his experiences.

The big dipper

Section four is an important step. Here are some practice activities to re-enforce what you have learnt and to prepare for section 5.

Section 4 Practice activities
1 page
Using anchors and images
6 Lectures 15:10

Earlier lectures have described using 'anchors' as part of our exercises. We now learn how to use them.

Firing the anchor

How anxious are you, how do you know and is it getting better or worse. This lecture introduces a simple process to answer those questions.

The anxiety thermometer

You have learnt about the 'anxiety thermometer'. Now we learn how touse it.

Using the thermometer

You now know what happens when you are anxious and how to meaure it. It is now time to start changing things.

Reworking the anxiety chain

And when you experience anxiety it is like……….what? Lets practice making some more changes.

Changing your anxiety metaphor

Here is an additional exercise to add to what you learnt in section 5.

Chapter 5 practice activities
1 page
An introduction to Neuroplasticity
7 Lectures 28:20

In this lecture we describe a very important exerperiment that describes how the brain learns.

The piano experiment

What were the results of the piano experiment? Lets find out!

The piano experiment - the results

Neuroplasticity is an important and developing field in neuro science. This lecture explains some of the basics of neuroplasticity

What is neuroplasticity?

Now that we know what Neuroplasticity is, this lecture explains more about how to use this feature of the brain.

Using neuroplasticity

This lecture describes in more detail how we make neuroplasticy work for us.

Wiring neurons

Throughout our lives many things can happen to us that create negative and unhelpful anchors. In this lecture we will practice the opposite, creating positive anchors that can be helpful to us.

Positive anchors

When we react in an anxious way automatically to situations, we say that certain neurons are firing together. In this lecture we will look at how to make neuron fire together in the way we want.
Making neurons wire together
The memory and the mind
7 Lectures 27:54

There are two categories of memory, explicit and implicit.This lecture explains the difference between the two.

Explicit and implicit memory

Our bodies respond through our nervous systems, the sympathetic and the parasympathetic. In this lecture we take a brief look at the difference between the two,

The nervous system

When we stop and rest, does our brain become quiet? No, it does not.A system called the default mode network kicks in and the brain remains highly active. Understanding the DFN and learning to control it is an important feature on controlling anxiety.

The default mode network

In addition to the default mode network we have the Task positive and Task negative networks. This lecture explains both networks and how they can impact on us when we feel anxious.

The task poistive network

An important practise available to us to control anxiety is the practise of mindfulness. This talk introduces the concept and practice of mindfulness.


This recording is a mindfulnessmeditation exercise.

The mindfulness practice

Section 7 practice activities
1 page
Changing the past
11 Lectures 40:32

Things that have happened to us are often the source of anxiety. It would be nice if we cold change the past, but how can we do this? This talk explores ways of changing the impact that past events have on us.

Changing the past

If we are going to work on our past memories we need to find the important events that are affecting us. This lecture presents two techniques for achieving this.

Two memory access techniques

This recording is the first stage in accessing troublesome memories

Finding troublesome memories

This recording is the second stage in accessing troublesome memories

Finding troublesome memories stage 2

You have now identified the incidents and memories in your life. We will now look at ways of changing how these events make us feel anxious. After this talk you will be ready to start making changesto these important events in your life.

Changing the memory

This audio course guides you through the process of changing your past. After practicing this exercise you will begin to take control of those troublesome memories.

At the theatre

This lecture describes a process that will help you deal with more significant events in your life. After this lecture you will be ready to listen to the fast phobia cure practice.

The fast phobia cure

Some events are more significant than others and require specialintervention. This process will enable you to steal with events of a more traumatic nature and free yourself of their influence.

The fast phobia cure practice

This talk presents a review of the two techniques for dealing with troublesome memories and gives guidance on when and when not to use them.


As you have learnt, anchors are powerful toosl that we can use to create resourceful states to deal with situations that cause us anxiety.This lecture presents suggestions for a final anchor that you will be able to use to help control anxiety.

A final anchor

THese notes include a final exercise.

Section 8 - Practice activities
2 pages
2 Lectures 14:36

You have now completed the course. In this lecture we summarise all the information and the techniques that have been presented and show how they all fit together.


Some final words of advice on how to use the information presented in this course. You may well be asking the question “How long is it going to take me to overcome this problem”. Here we present the answer.

Some final advice
About the Instructor
Andrew Pickles
3.9 Average rating
5 Reviews
41 Students
1 Course
UKCP accredited Neurolinguistic Psychotherapist

Andrew is a Neurolinguistic Psychotherapist accredited by the United Kingdom Council for Psychotherapy (UKCP).

He runs a private practice in Leeds working with people who suffer from a wide range of problems and difficulties. These include difficulties such as depression, anxiety, relationship difficulties, anxiety and anger management.

It is this real life practical experience and the use of techniques that have been shown to work that has allowed the formulation of the Udemy videos.

Andrew has also published a number of articles relating to the use of communication techniques in business, dealing with anger and overcoming social shyness.