Sixteen modules in four parts, a one-minute daily check-in, and no schedule to fall behind on. This guide covers how to get the most out of the program - including which path through it fits the person you are right now, and the one you would like to become.
The first time through, work in order. Later modules assume the vocabulary of earlier ones, and the sequence is doing real work. There is no schedule, so there is nothing to fall behind on.
02
Ten to twenty minutes each
Every module ends with a short written exercise. That exercise is where most of the change actually happens, so give it more than a glance.
03
The daily check-in is the other half
Under a minute a day. It is what turns "I think I feel better" into something you can see on a chart, and it is usually the moment people notice the work is landing.
04
Bring real moments
The program only works on your material. The loop maker and the thought records are where the modules stop being about anxiety in general and start being about your Tuesday.
05
Returning is the goal
Not finishing. A missed week is information rather than a failure, and the people who do best are simply the ones who come back sooner.
Which one sounds most like you?
You don't have to pick just one — plenty of people are two of these at once. Find the one that reads truest, take its path, and let the rest wait.
The overthinker
Your mind runs ahead of you. You can be fine in the moment and then spend the evening re-running it, and worry arrives as chains of "what if" that never resolve. Sleep is often where it gets loudest.
Best path
Part One first, then the thought modules in order, finishing with mindfulness.
01Welcome to ASHmod
02Understanding Anxiety & Depression
06Catching Automatic Thoughts
07Thinking Traps
08Challenging Unhelpful Thoughts
13Mindfulness & Acceptance
Catching a thought while it is still a thought, and turning an open-ended worry into something finite.
The one whose body won't settle
The physical side leads. A racing heart, a tight chest, a jaw you only notice when someone points it out. You may have had a panic attack, or you live with the low hum of one that might be coming.
Best path
Part One, then the body modules - breath, relaxation, and releasing tension.
01Welcome to ASHmod
02Understanding Anxiety & Depression
03Breathing & the Body
04Relaxation & Rest
12Releasing Tension & Setting Boundaries
10Graded Exposure
A body that settles when you ask it to, so the physical charge stops deciding what you do next.
The one who has gone flat
This is more low mood than panic. Motivation has gone quiet, the things that used to help feel pointless in advance, and sleep has drifted. Getting started is the hard part.
Best path
Part One, then activity and mood, then sleep and routine.
01Welcome to ASHmod
02Understanding Anxiety & Depression
11Activity & Mood
14Sleep, Energy & Routine
08Challenging Unhelpful Thoughts
13Mindfulness & Acceptance
Moving before you feel like it, and rebuilding the rest that mood quietly depends on.
The one who has narrowed their life
You have adapted around the anxiety without quite noticing. Plans get cancelled, exits get located, and some things you simply do not do any more. The relief is real, and it never lasts.
Best path
Part One, then the behavioural modules - the ones that rebuild what you do.
01Welcome to ASHmod
02Understanding Anxiety & Depression
09Avoidance & Safety Behaviours
10Graded Exposure
05The Thought–Feeling Connection
07Thinking Traps
A short list of things you do without negotiating with your anxiety first, and a way to keep extending it.
The one who wants to keep it
You have been through the modules, or you are coming back after a good stretch. Things are steadier, and what you are actually worried about is losing it.
Best path
The staying-well modules, plus the daily check-in.
13Mindfulness & Acceptance
15Relapse Prevention
16Your Ongoing Practice
A weekly rhythm small enough to survive a bad week, and a plan you can act on the moment things slip.
If none of these is a clean fit, don't force it. The app has a two-minute intake that asks what is actually weighing on you and builds a path from your own answers. You can retake it whenever your circumstances change.
The map — sixteen modules, four parts
Part One · Foundations
Understand what you're working with, and steady the body first.
01
Welcome to ASHmod
How this program works, and what you can realistically expect from it.
02
Understanding Anxiety & Depression
The biology and psychology behind what you're feeling — and why it isn't a personal failing.
03
Breathing & the Body
How to use your breath to signal safety to your nervous system — with a guided practice.
04
Relaxation & Rest
Releasing tension you didn't know you were holding, and rebuilding the rest that mood depends on.
Part Two · Working with Thoughts
Notice the interpretations your mind makes, and learn to test them.
05
The Thought–Feeling Connection
Two people, one event, two completely different days. Why interpretation is everything.
06
Catching Automatic Thoughts
The fastest thoughts are the ones that run your day. Here's how to slow them down.
07
Thinking Traps
The recurring shapes unhelpful thoughts take — and the techniques that loosen their grip.
08
Challenging Unhelpful Thoughts
The thought record: the core skill of CBT, and the one worth practising most.
Part Three · Changing What You Do
Step toward what you've been avoiding, and rebuild a sense of agency.
09
Avoidance & Safety Behaviours
The things you do to feel safe are often the things keeping the fear alive.
10
Graded Exposure
How to approach what you've been avoiding — in a way that actually works.
11
Activity & Mood
When motivation has gone quiet, action comes first — not the other way round.
12
Releasing Tension & Setting Boundaries
Letting go of what your body is holding, and saying no to what's draining you.
Part Four · Staying Well
Turn the skills into habits you can keep for the long run.
13
Mindfulness & Acceptance
Observing your thoughts without arguing with them — the skill that holds the rest together.
14
Sleep, Energy & Routine
The unglamorous foundations that quietly decide how much the rest of this helps.
15
Relapse Prevention
Hard weeks will come. This is how to spot them early and shorten them.
16
Your Ongoing Practice
Turning sixteen modules into something you carry with you.
A rhythm that survives a bad week
Daily - the check-in, under a minute.
Weekly - one module, new or revisited.
As needed - a thought record when something lands hard, and the loop maker when the same situation shows up twice.
Right now - if you are in it, open Right now rather than reading. Techniques first, theory later.
When to look for more support
This program is a good first step for many people, and it is not a substitute for professional care. If your mood or anxiety is stopping you from working, eating, sleeping, or keeping yourself safe, please speak to a doctor. In the US you can call or text 988 any time, and the crisis page in the app has the rest.