Regular support is provided through one-on-one telehealth appointments, which can last 25 or 50 minutes depending on your needs. These sessions help clarify workbook material, overcome barriers to change, build motivation, and monitor progress.
Our guided self-help programs include three main parts:
(1) a self-help workbook,
(2) check-in appointments, and
(3) outcome monitoring.
See below for more details.
- Self-Help Workbooks -
You will start by working through a self-help workbook. We have chosen four workbooks for their presentation of the most up-to-date, evidence-based material currently available by authors who have direct experience researching and treating those with the respective problems. They include information and skills that we know work based on decades of research.
The Behavioral Activation Workbook for Depression
When people feel depressed, they often lose interest in activities they once enjoyed, which leads to a cycle of fatigue, low motivation, and worsening mood. This workbook focuses on how your behavior can get you get out of this cycle. This method, known as behavioral activation, has helped thousands break the cycle of inactivity and reclaim a sense of purpose. Supported by extensive research, behavioral activation works by helping you become more active, which in turn lifts your mood, increases motivation, and encourages more engagement in meaningful activities.
The Anxiety Skills Workbook
When people experience chronic anxiety, they often feel that their worry and nervousness are out of control and that it hinders their lives. This workbook is designed to help you break free from anxiety’s grip using proven tools and strategies grounded in years of research on cognitive behavioral therapy (CBT). CBT gives you strategies to help you regulate the cognitive, behavioral, and physiological components of your anxiety. With consistent practice, you will learn ways to face your fears and feel more confident to tackle life’s challenges. All of this will be in the service of bringing you closer to the life you want to live.
End The Insomnia Struggle
When we have insomnia, we have a hard time either going to sleep, staying asleep, or wake up earlier than we want, and this can make us feel exhausted, frustrated, and even anxious about our sleep. This workbook introduces cognitive behavioral therapy for insomnia (CBT-I), a proven approach that addresses the thoughts and behaviors that interfere with restful sleep. CBT-I helps you learn how to consolidate and recondition your sleep. In addition, this workbook provides practical tools from acceptance and commitment therapy to help you move from fighting with your sleep to sleeping effortlessly.
The Binge Eating Prevention Workbook
Those experiencing binge eating disorder often have a loss of control while they eat, eating driven by emotions rather than hunger, and feelings of shame and poor body image. This workbook introduces a proven approach to help you break free from the binge eating cycle and rediscover a more productive relationship with food and your body. Through science-backed techniques and practical exercises, you’ll learn to identify triggers, manage emotions, and set meaningful goals—without relying on diets or willpower alone.
- Check-In Appointments -
- Outcome Monitoring -
As you work through the program, you’ll complete brief, validated measures every other week. This will help us determine if your problem is decreasing. Progress updates are emailed to you so you are up-to-date on your progress.
- Get Notified -
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