The PAUSE Pack: Tools for Calming Anxiety
to help you manage anxious thoughts and feelings in between therapy sessions
Anxiety can be exhausting. It can fill your mind with worries, make everyday situations feel overwhelming, and leave you feeling stuck, frustrated, or unsure of what to do next.
Designed as a companion to therapy or as a standalone resource for anyone wanting practical support, this self-paced PAUSE Pack offers gentle, evidence-based tools to help you better understand anxiety and respond to it with greater confidence.
Drawing from Cognitive Behavioural Therapy (CBT), mindfulness, and other proven approaches, you'll learn how anxiety works, how it impacts your thoughts, feelings, body, and behaviours, and most importantly, what you can do about it.
Through short lessons, practical exercises, downloadable worksheets, and guided practices, you'll learn how to:
• Understand anxiety and why it happens
• Recognize anxious thoughts, thinking traps, and patterns
• Calm your body using breathing, grounding, and relaxation strategies
• Challenge anxious thinking and build more balanced perspectives
• Face fears gradually through exposure and confidence-building exercises
• Create a personalized plan for managing anxiety when it shows up
Whether you're a youth, young adult, adult, or caregiver supporting someone with anxiety, this course is designed to help you build practical skills that can be used in everyday life.
It's not about getting rid of anxiety completely. It's about learning how to respond differently, creating more space for calm, and developing confidence in your ability to handle whatever comes your way.
Pause. Learn. Practice. Grow.
Course curriculum
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1Getting Started
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2Anxiety 101: Understanding It
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3The Power of the Breathe
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4Unhelpful Thinking Traps & Patterns
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5Challenging Anxious Thoughts
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6Exposure: Facing Your Fear Step By Step
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7Keeping Progress Going
