Unwind Your Mind
Unwind Your Mind is a beautifully presented 7-module program which shows you how to identify, monitor and manage your signs and symptoms of stress. Throughout the program you’ll learn to recognise what stress looks like for you, and learn powerful, evidence-based stress-reduction techniques to stamp it out. So by the end of the program, you’ll develop a personalised wellbeing plan that brings together everything you have learned to keep you on the path of better health for good!
AU$ 99.00 AU$ 75.00
Program Content
Module 1: Understanding Stress
Approximate sit time: 20min
Learning objectives:
- Differentiate between stress, anxiety and depression
- Identify common triggers and symptoms of stress in yourself and others
- Deactivate the stress (sympathetic) nervous system, and instead activate the parasympathetic nervous system
- Create calm by using the belly breathing technique
Module 2: Relaxation Techniques
Approximate sit time: 25min
Learning objectives:
- Identify exactly how you cope with stress on a day-to-day basis
- Switch from passive coping to active coping
- Feel the calming benefits of Progressive Muscle Relaxation, and learn how to perform PMR through a guided audio recording
- Stop senseless worrying, and solve all your problems the ‘IDEAL’ way
Module 3 - Combat ‘Faulty Thinking’
Approximate sit time: 25min
Learning objectives:
- Learn how to challenging your thoughts to lift your mood
- Develop personalised uses for the ‘ACE’ distraction technique
- Use the Thought Challenging Coach to uncover and alter thinking errors
- Learn how change thoughts, to improve mood and your wellbeing
Module 4 – Think, Feel, Do
Deepens our understanding of the unhelpful thoughts we have and how they can influence our mood and behaviour. We’ll learn key CBT concepts that will allow us change our perspective in an instant.
Approximate sit time: 20min
Learning objectives:
- Know when to apply coping statements when acutely stressed
- Recognise the relationship between thoughts, moods and behaviours
- Change your moods by changing what you do or think
- Use key mindfulness techniques to remove presence of difficult thoughts
Module 5 - The Practice of Mindfulness
Approximate sit time: 25min
Learning objectives:
- Understand all the key aspects of mindfulness
- Apply the principles of mindfulness to improve all your everyday situations
- Identify negative cycles of thinking and behaviour, and create a positive cycle using the Behavioural Activation technique
- Recognise ways to integrate recharging activities into your weekly schedule
Module 6 - 'SMART' Goals and the Big Five
Approximate sit time: 25min
Learning objectives:
- Apply the SMART approach to planning life goals
- Recognise self-critical thoughts and instead apply self-compassion
- Identify how each of the five elements of wellness contributes to overall health and wellbeing
- Learn new ways to include each of these elements in your life
Module 7 - Bringing It All Together
Teaches how to implement the things that will help you to stay on track and stay well. This is achieved through building resilience and developing a personalised well-being plan.
Approximate sit time: 20min
Learning objectives:
- Incorporate key resilience habits into your daily life
- Learn how to deal with life’s setbacks without going to the old habits
- Recognise the benefits of Random Acts of Kindness, and identify opportunities to benefit from these daily
- Develop a comprehensive ‘Wellness Plan’ which provides a roadmap of your stress triggers, signs and symptoms and a “go-to” list of skills you’ve learned for any type or level of distress
UNWIND e-Health Evaluation
Participant’s health and wellbeing were comprehensively assessed before and after the access to the modules to evaluate changes. These assessments included measures of stress, depression, anxiety, resilience, and their current ways of coping with distress. Below include some of the interim results from the study. Final analyses and publication are yet to be completed.
The ‘effect size’ score shown represents the ‘treatment’ effect. An effect size of 0.2 indicates small effects from an intervention, 0.5 moderate effects, and large effects are considered to be 0.8 or greater. The effect sizes shown for Unwind are excellent for an intervention of this type, and at the very top end of results for all e-health programs designed to reduce levels of depression, anxiety and stress (Heber et al., 2017).
To give you an idea of where this program sits comparably, recent meta analyses (an analysis of multiple studies assessing the same type of construct) of the effectiveness of online mental health interventions showed only small to medium effect sizes ranging 0.2- 0.5 for stress, but only 0.34 for depression and anxiety (Heber et al., 2017), much below that of Unwind.
The program’s effectiveness also compared favourably with that of online Mindfulness based interventions for depression, anxiety and stress, currently considered to generate the greatest change in user’s moods (Spijkerman et al., 2016).
These provide a broader range of learning opportunities and ways to connect with a wider audience. Acceptance of the program was directly supported by user feedback, who reported higher completion rates, and higher user experience scores as they progressed through the modules. In fact, the highest user experience was reported on the last module, with a mean score of 5.5/7.
Evidence from this study showed that one-third of Unwind users shifted from being high-risk drinkers down to moderate-risk drinkers highlighting a major change in their coping mechanisms. This suggests that user’s responded positively to the messages of the program, and that substantial change in stress and health management can be effected by exposure to the program.
