In the first week of the course, we'll begin by surveying the land and getting an overview of what we'll be working on. We'll start with a guided visualization exercise that will help you visualize your overgrown garden and understand how anxiety has taken root in your life. Then we'll dive into Anxiety 101, where you'll learn about the causes and symptoms of anxiety and how it develops. We'll also provide you with a quiz and weeds worksheet to help you identify the specific sources of anxiety in your life. From there, we'll work on setting goals and overcoming ambivalence with a goal-setting worksheet and pros/cons worksheet. Finally, we'll introduce the daily practice, which includes journaling, guided visualization, and gratitude exercises to help you develop new habits and overcome anxiety on a daily basis.

In Week 2, we'll be focusing on pulling the weeds that are holding you back. We'll start by exploring the thought-feeling-behavior triangle and how thoughts, feelings, and behaviors are interconnected. Then we'll introduce Cognitive Behavioral Therapy (CBT) thought disputation questions and distortion categories to help you challenge and replace thought errors. We'll also discuss the power of positive affirmations and how they can help you reprogram your thinking patterns.

In Part 2 of the week, we'll dive into some common weeds that can cause anxiety, including overthinking, rumination, worry, people-pleasing, perfectionism, and self-criticism. We'll also explore physical symptoms of anxiety, such as insomnia, fatigue, and pain, and discuss coping skills to manage them. Additionally, we'll cover unhealthy coping mechanisms like substance use, avoidance behavior, and Body-Focused Repetitive Behaviors (BFRBs) and offer strategies to overcome them. Finally, we'll address the importance of values-based living and how it can improve your overall well-being, as well as how to overcome low self-worth."

In Week 3, we'll shift our focus to planting the seeds for growth. We'll start with a guided visualization exercise where you'll meet your future self in full bloom, giving you a clear vision of what you want to achieve. You'll then begin a transformation journal daily practice to document your journey.

Next, we'll discuss building self-worth and how it is crucial for overcoming anxiety. We'll also cover Boundaries 101 and how to set healthy boundaries to protect your mental health. We'll discuss Confidence through ACTION and Exposure 101, which will help you face your fears and develop confidence. You'll learn about the Anxiety Cycle and how it works, as well as how to build a fear ladder to gradually face your fears. We'll also introduce exposure affirmations to help you reframe negative thoughts and encourage you to continue taking steps outside your comfort zone.

In Week 4, we'll focus on nurturing the inner garden with sun, water, and fertilizer. We'll start with a guided visualization exercise where you'll nurture your inner garden and help it grow. You'll also learn about the domains of self-care and how to incorporate self-care practices into your daily routine.

Next, we'll discuss the power of gratitude and introduce the Gratitude Jar exercise, which will help you focus on the positive things in your life. You'll also receive a Daily Planner to help you stay on track and manage your time effectively.

We'll also explore various relaxation practices, including Progressive Muscle Relaxation (PMR), breathing exercises, and mindfulness meditation. You'll learn quick ways to get present and calm your mind during moments of anxiety and stress.

By the end of Week 4, you'll have a solid foundation for self-care and relaxation practices that will help you maintain your progress beyond the course.

In Week 5, we'll focus on blooming and harvesting the fruits of your labor. We'll start with a guided visualization exercise where you'll see yourself in full bloom, having achieved your goals and overcome your anxiety.

We'll then introduce Acceptance and Commitment Therapy (ACT) concepts and clarify your values to help you live a more fulfilling life. You'll learn how to use ACT principles to help you move forward, even when anxiety tries to hold you back.

By the end of Week 5, you'll have a deeper understanding of yourself and your values, as well as the tools and techniques you need to continue growing and thriving beyond the course. You'll be equipped to overcome anxiety and live the life you truly deserve.