Skip to content
Helora Terap
EN
Get started
Individual

Anxiety and Stress

Eight lessons to help you understand the cycle of anxiety and stress and practise, step by step, calmer ways of responding.

  • 8 lessons
  • Written lessons
  • PT, ES and EN
€49final price, one-off payment
See the lessons

What you will learn

  • Recognise the cycle between body, thoughts and behaviour
  • Use slow breathing and muscle relaxation to settle your body's stress response
  • Question anxious thoughts with a simple written record
  • Manage worry with set worry time and problem solving
  • Gradually face what you have been avoiding
  • Build an 8-week plan and guard against setbacks

Who it is for

  • Anyone who feels stress building up at work or at home
  • Anyone who worries too much and finds it hard to switch off
  • Anyone who wants practical tools for everyday life
  • Anyone already working with a professional who wants extra material, with that professional's agreement
Curriculum

The 8 lessons

Read one lesson at a time and do the worksheet and the task before moving on. Many people do one lesson a week.

  1. 01

    Getting started: anxiety, stress and your starting point

    You’ll learn the difference between anxiety and stress, spot the cycle linking body, thoughts and behaviour, and start a simple daily log.

    11 min read

  2. 02

    The body on alert: breathe, relax and return to the present

    You’ll learn three ways to calm your body when anxiety rises: slow breathing, progressive muscle relaxation and grounding through the senses.

    12 min read

  3. 03

    Anxious thoughts: spotting the traps and taking another look

    You’ll recognise the most common thinking traps in anxiety and use a thought record to reach a more balanced view.

    12 min read

  4. 04

    Worry: give it a set time and solve what you can

    You’ll separate solvable problems from hypothetical worries, use a daily worry time and solve concrete problems in five steps.

    12 min read

  5. 05

    Avoidance feeds fear: facing things little by little

    You’ll understand why avoidance keeps anxiety going and build a ladder of steps to face, at your own pace, situations you currently avoid.

    12 min read

  6. 06

    Work stress and the signs of burnout

    You’ll recognise the signs of burnout, look at your workload with fresh eyes and practise taking breaks, setting boundaries and saying no.

    12 min read

  7. 07

    Sleep, routine and body: habits that calm

    You’ll learn about simple habits around sleep, movement, caffeine and screen use that help lower anxiety, and choose two or three to try.

    11 min read

  8. 08

    Your 8-week plan and how to prevent relapse

    You’ll put together a written plan for the next eight weeks, gather your personal toolkit and get ready to recognise the signs of relapse.

    13 min read

What's included

  • 8 written lessons, each with a worksheet and a task
  • Versions in Portuguese, Spanish and English
  • Lifetime access in your personal library
  • Lessons to read on screen or print
  • 14-day money-back guarantee

How you receive it

As soon as your payment is confirmed, your library opens and you receive a personal link by email, usually in under a minute.

Lost the email? Ask for a new link at Recover access.

The programmes are educational and do not replace psychological, psychiatric or medical care. If you are in danger, call 112 or see Urgent help.

Plans

Choose your plan

One-off payment, no monthly fees. Every plan includes all six programmes and lifetime access.

Essential

For learning at your own pace

€129one-off payment
  • All 6 programmes, 48 written lessons
  • Worksheets and weekly tasks
  • Lifetime access in Portuguese, Spanish and English
  • 14-day money-back guarantee

Everything you need to get started on your own.

Guided

Recommended

For support while you practise

€290one-off payment
  • Everything in Essential
  • 6 weeks of email guidance
  • Up to 2 messages a week, replies within 2 working days
  • Feedback on your exercises and a final summary

The balance between independence and support.

Complete

For closer guidance

€590one-off payment
  • Everything in Essential
  • 12 weeks of email guidance
  • Up to 3 messages a week, replies within 1 working day
  • Personalised written plan within 5 working days, reviewed halfway through

Three months with a written plan made for you.

Only need one topic? Each programme costs €49. See all programmes

Final prices in euros, taxes included. 14-day money-back guarantee on every plan.

Keep going

Other programmes

Family8 lessons

Mindful Parenting

Firm, loving limits, routines that work and less shouting, for children aged 2 to 12.

€49one-off payment

View programme