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Anxiety & Exposure
Understand the avoidance trap — and the structured way out.
Freepay what you think · access-code entry open
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The course is live on the same engine as the rest of the range — walk the orientation free and see the full map. The complete program unlocks with an access code, or when enrolment opens.
Start the courseThe real engine, real lessons · no signupA patient course on anxiety and graded exposure. Start with the anxiety map — why avoidance feels like relief and quietly makes anxiety stronger — then learn to read your triggers and rate distress on the SUDS scale, build a step-by-step exposure hierarchy, and turn its first rung into a SMART plan you can take to your treating clinician. Each lesson pairs warm, accurate psychoeducation grounded in public frameworks with hands-on exercises, and ends with the support-and-crisis pathway. This is general education, not therapy.
The course, in the order you work it
Each stage builds on the one before. Progress saves as you go, so you can stop and come back.
26lessons in 5 stages
Orientation
How the course works, how access works, and where avoidance has you now.
- Orientation
- Your Starting Point
- 5 lessons
The Anxiety Map
Why avoidance feels like relief and quietly makes anxiety stronger.
- The Anxiety Map
- 4 lessons
Triggers & Hierarchy
Read what sets the alarm off, then turn one fear into a ladder you can climb.
- Triggers & Early Warning Signs
- Building Your Exposure Hierarchy
- 10 lessons
The Plan
Make the ladder a SMART plan you can run this week — and review with your clinician.
- The SMART Exposure Plan
- 4 lessons
Consolidation
One sweep, one readiness check, one plan you keep.
- Lock It In
- 3 lessons
Announced outline
- Your Starting Point — a quick baseline
- The Anxiety Map — the approach/avoidance model
- The Anxiety Map — how avoidance maintains anxiety
- Triggers & Early Warning Signs — the trigger landscape
- Triggers & Early Warning Signs — the SUDS scale
- Building Your Exposure Hierarchy — what gradual exposure is
- Building Your Exposure Hierarchy — worked ladders
- Building Your Exposure Hierarchy — build your own
- The SMART Exposure Plan — a SMART first rung
- The SMART Exposure Plan — doing the exposure, with support
- Lock It In — your master sheet
- Lock It In — the readiness check
Why this, and why now
Understand how anxiety works, and leave with a plan to take to your clinician.
A patient course on anxiety and graded exposure. Education at your own pace, free, ending in a step-by-step plan you can share with whoever supports you.
Who it is for
- Adults who want to understand their own anxiety
- People working with a clinician who want to prepare between sessions
What it takes off your plate
- Feeling relief from avoiding things, and noticing the world getting smaller
- Not knowing where to start with exposure
The journey inside
- Map it
How anxiety and avoidance feed each other, in plain language.
- Read your triggers
Notice patterns and rate distress with the SUDS scale.
- Build the ladder
A graded exposure hierarchy, one small step at a time.
- Plan it
A SMART plan you can print and take to your clinician.
- 7 modules · 26 lessons
- Printable plan and exposure ladder
- Support and crisis pathway in every lesson
Honest answers to the usual doubts
I will start later.
Start when you are ready. It is free, it saves your place, and a single lesson is short.
Can I do this on my own?
You can read it at your own pace. Exposure work goes best with support, so the course ends in a plan built to share with your GP or psychologist.
Is it really free?
Yes. Pay what you think if it helped.
Is this therapy?
No. It is education. It works well alongside a GP or psychologist, and it is not a replacement for one.
General education, not therapy or individual advice. If you are struggling, talk to your GP or a registered practitioner. In a crisis in Australia call 000 or Lifeline on 13 11 14.
Have an access code?
A code unlocks the full program on this browser instantly — no email, no signup.
Redeem an access code →The course at a glance
- Modules
- 7
- Lessons
- 26
- Checkpoints
- 13
- Time to complete
- about 3 hours
Your progress path
Modules unlock in order, each lesson ends with a short consolidation, and your progress saves as you go — the dashboard shows where you are and resumes where you stopped.
- Module 1: Orientation
- Module 2: Your Starting Point
- Module 3: The Anxiety Map
- Module 4: Triggers & Early Warning Signs
- Module 5: Building Your Exposure Hierarchy
- Module 6: The SMART Exposure Plan
- Module 7: Lock It In
What’s inside
- Orientation4 lessons
- Your Starting Point1 lesson
- The Anxiety Map4 lessons
- Triggers & Early Warning Signs4 lessons
- Building Your Exposure Hierarchy6 lessons
- The SMART Exposure Plan4 lessons
- Lock It In3 lessons
What you will practise
- Describe anxiety as a normal protective alarm system (fight, flight or freeze)
- Tell an internal trigger apart from an external one
- Describe graded exposure and the older idea of systematic desensitisation in plain terms
- Turn a vague exposure goal into a Specific, Measurable, Achievable, Relevant, Time-bound rung
- Recall the avoidance cycle and why short-term relief feeds long-term fear
Start with a lesson
How Anxiety & Exposure works · 4 min — the whole course is open, no card needed.
Common questions
What does it cost?
Free · pay what you think · access-code entry open.
How long does it take?
about 3 hours across 26 lessons, at your own pace. Progress saves as you go, so you can stop and come back.
Is this therapy?
Psychoeducation — general education, not a substitute for individual assessment or therapy. Exposure work is best done with the support of your treating clinician. If you are in crisis in Australia, call 000 or Lifeline on 13 11 14.
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Psychoeducation — general education, not a substitute for individual assessment or therapy. Exposure work is best done with the support of your treating clinician. If you are in crisis in Australia, call 000 or Lifeline on 13 11 14.