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Self-help program

Welcome to the Self-Help Program for Anxiety!

This self-help program provides help with anxiety. Do you have a tendency to worry too much? Do you worry a lot about the future? Do you experience vague feelings of anxiety or restlessness most of the time?

Is this self-help program something for me?

The Self-Help Program for Anxiety is suitable for everyone who experiences generalised anxiety. This refers to long-term anxiety and worry that varies from subject to subject, or even generalised distress.

This self-help program is for mild to moderate symptoms.

You can use the Self-Help Program for Anxiety

  • 24/7
  • free of charge  
  • at any age
  • anonymously – you do not have to enter any personal information
  • regardless of whether or not you have a diagnosis  
  • independently or along with other treatment
  • by going through the entire program or by only doing the parts that feel relevant to your circumstances

Our goal is to make information and help available to everyone, quickly and easily.

Sections in the program


The first section gives you information about the topic. You will learn to identify symptoms and factors that trigger and maintain them.


The second section marks the start of your journey towards change. You will learn to challenge your thinking patterns and behaviors. You will be given exercises to practice new ways of dealing with situations.


The last section is about turning your thoughts to the future. You will be given more information about how healthy routines and a balanced lifestyle affect mental health. You will learn to maintain the changes that you have made.

In the video (1:34) you will hear more about the structure of the self-help program. You will also receive information about how the exercises and background information related to your symptoms can make you feel better.

What is the self-help program about?

  • is based on tried and tested therapies that have proven effective in practice 
  • consists of three sections 
  • includes information and exercises that help to make your day easier and manage your symptoms  

This is also a tool for professionals

It can be used as a whole or in parts in group or individual therapy. 

Support and direction from a professional can be useful in performing the exercises. The entire program can be completed over one, two or three sessions. This provides an opportunity for discussing thoughts that the exercises may provoke and for identifying the most beneficial exercises.  

Please note

If you are experiencing severe symptoms, do not hesitate to seek additional help.

Checklist for getting started

Anywhere, anytime

You can access the self-help program 24/7, wherever you are and whenever it is convenient to you. You can listen to the exercises on your smartphone while jogging or while having a coffee break. Watch videos on your smartphone, or spend a coffee break-long moment on the computer reading about the topic.

Practice makes perfect

Learning new techniques takes time. If you start by practicing the tools in easy, low-pressure situations, they will gradually help you to cope in more difficult situations that may be emotionally overwhelming.

We protect your privacy by not storing your answers to surveys and exercises. If you want a record for yourself, copy and paste your answers into a separate file.

You have the power to change!

You are almost ready to start the program. Well done for making the decision to change and do something for yourself. Self-help programs are designed to take you on a journey towards the life you want.

It is normal for the exercises to feel overwhelming at times. Persisting is part of the process of making permanent changes. Be compassionate towards yourself. Break down the program into manageable pieces and take breaks in between in order to stay motivated.