Table 1.

Weekly topics, content, exercises, and activities included in the 6-week Help to Overcome Problems Effectively (where ‘i’ indicates digital version) program.

Session	Examples of content	Examples of exercises and activities (self-management tools)
Week 1: Introduction/instilling hope	Aims of the program User guide to navigating the platform and setting up a profile Introduction to self-management The benefits of positive emotions Video: positive emotions for a flourishing life The power of gratitude Personalized goal setting Video: how to set achievable goals Forum topic: reasons for joining the program Further resources and links (eg, videos, podcasts, and websites) to gratitude, positivity, and goal setting	Interactive gratitude diary SMARTERa goal setting Assessment: positivity ratio test and positive and negative emotions test
Week 2: Stress management	Understanding stress Managing stress Videos: how to manage stress and how to make stress your friend Coping with unhelpful thinking patterns Mindfulness for stress management and meditation Self-compassion and acceptance Video: how to be kind to yourself Forum topic: how do you deal with cancer-related stress? Further resources and links (eg, videos, podcasts, and websites) to self-compassion, mindfulness, and stress management	Interactive gratitude diary SMARTER goal setting and goal feedback Guided relaxation and meditation exercise (podcasts) How to cope with unhelpful thoughts (worksheet)
Week 3: Managing fatigue	Understanding the boom and bust cycle Using the 3 Ps (prioritizing, planning, and pacing) for managing fatigue Video: tips for managing fatigue Sleeping better; podcast: tips to improve sleep Forum topic: coping with fatigue Further resources and links (eg, videos, podcasts, and websites) to sleeping better	Interactive gratitude diary SMARTER goal setting and goal feedback Fatigue and pacing diaries (worksheets) Quiz: What are the main challenges faced by cancer survivors?
Week 4: Body image and communication	Body image Video: body image and cancer Sexuality and intimacy Video: Cancer as a passport to emotional intimacy Communication skills and tips for talking with the health care team and family Forum topic: experiences of coping with body changes and experiences of communicating with the health care team Further resources and links (eg, videos, podcasts, and websites) to sexuality, intimacy, and relationships	Interactive gratitude diary SMARTER goal setting and goal feedback
Week 5: Physical activity and fear of recurrence	Coping with fear of recurrence Videos: Moving forward while being worried about cancer returning and the regrets of those who are dying Hopes and dreams for the future Video: Before I die project The benefits of physical activity Video: Tips for becoming and staying active Forum topic: Concerns about cancer coming back Further resources and links (eg, videos, podcasts, and websites) to managing concerns about cancer coming back and getting more active	Interactive gratitude diary SMARTER goal setting and goal feedback
Week 6: Character strengths and happiness	Understanding how using your strengths can lead to a more fulfilling life Video: The science of character strengths Tips for authentic happiness; managing setbacks and keeping going Forum topic: Learning from the program Further resources and links (eg, videos, podcasts, and websites) to Macmillan Cancer Support online communities and happiness resources	Interactive gratitude diary SMARTER goal setting and goal feedback Assessment: positivity ratio test and positive and negative emotions test and character strengths Quiz: What contributes to happiness?

^aSMARTER: SMARTER is an acronym used by many organizations for goal setting, and stands for: Specific, Measurable, Achievable, Relevant, Time-bound, Enjoyable, Reward.