About NoWorries

In just a few modules, NoWorries helps you gain clear insight into your worrying thoughts. Discover how to break free from endless overthinking with the ‘worry time’ technique and tackle problems in a goal-oriented way. Through interactive exercises and practical tips, you’ll regain control over your thoughts.

You’ll learn:

  • How to recognize your worry pattern and pause overthinking using the ‘worry time’ technique.

  • An effective step-by-step approach to solve the problems you worry about and how to accept those that can't be solved.

  • How to make worrying thoughts feel less overwhelming by practicing relaxation techniques.

NoWorries takes about 30-45 minutes per week for 1-5 weeks. With the support of a personal e-coach and tips based on scientific research. 

What Students Say

The best part of the program for me was the examples from other students and how practical it is. I walked away with practical tools I can keep using.

NoWorries helped me realize that worrying is something we all experience, but it’s mainly about how you deal with it. It was encouraging to see that I can work on it myself, with small, simple steps. And that I’m not the only one.

I would definitely recommend the program because of its practical approach and the sense of humor, keeping it light and easy to follow.

A Glimpse Inside

Detailed Description of the Content

Methods & techniques

  • Psychoeducation on worrying

  • Worry pattern

  • ‘Worry time’ technique

  • Problem-solving

  • Stages of processing & acceptance training

  • Relaxation exercises (audio & text)

Modules

Mandatory module:

  1. Gaining insight into worry patterns and planning ‘worry time’

Optional modules:

  1. Using the step-by-step problem-solving approach for solvable problems

  2. Learning about the four stages of processing and discovering three acceptance strategies for unsolvable problems

  3. Trying a relaxation exercise (audio or text) and building a relaxation routine

Chapters per module

1. How to worry less

  • What exactly are those annoying thoughts

  • Worrying: a gift from our ancestors

  • What, where, when: discover your worry pattern

  • Pause your worrying thoughts with worry time

2. Solving solvable problems

  • Step 1: Make it concrete

  • Step 2: Think in solutions

  • Step 3: Choose the best solution

  • Step 4: Time for action!

  • Step 5: Evaluate the outcome

3. Dealing with unsolvable problems

  • Stages of processing

  1. Denial

  2. Bargaining

  3. Sadness

  4. Acceptance

  • Supporting the acceptance process

    • Accept (negative) feelings

    • Talk to loved ones

    • Connect with peers facing similar challenges

  • Are you ready to take action?

4. Learning to relax

  • Relaxation: the mute button for worrying

  • Before the relaxation exercise

    • Relaxation exercise with audio

    • Relaxation exercise with text

  • After the relaxation exercise