Table 1.

Overview of Unwinding Anxiety Themes and Content

Modules 1–7: Goals; curiosity; reinforcement learning; body scan; self-monitoring

Sets goals and introduces how habits are formed around worry (e.g., reinforcement learning, distraction). Introduces curiosity to foster the nonjudgmental aspects of mindfulness and basic mindfulness practices including the body scan. Unpacks worry and fear both from a brain and behavior perspective.

Modules 8–14: Noting practice; RAIN; barriers to change; reinforce concepts

Introduces how to mindfully work with worry cues and affective states using RAIN (Recognize, Accept, Investigate and Note what emotions feel like as they arise and pass away). These also build on basic mindfulness using noting practice during everyday life, and introduce additional animations to reinforce mindfulness concepts that illustrate how we feed our anxiety by worry thinking and distraction.

Modules 15–21: Noting practice (cont’d); RAIN (cont’d); thinking vs. knowing; (un)resistance

Reinforces noting practice and continues to train and support self-kindness. Specifically addresses the difference between trying to think our way out of uncertainty (or anxiety), and resting in a kind, curious awareness of it. Modules also focus on not resisting experience, and not getting caught up in worry thinking.

Modules 22–30: Noting practice (cont’d); RAIN (cont’d); working with uncertainty and change

Helps individuals reflect on their own evidence base for working with worry to solidify their shift from reactivity to mindfully being with emotions as a new habit.

Modules 30+: Reinforcing concepts via theme weeks and individual customization via a personal week

Eight themed weeks and unlimited personalization of content by picking modules to develop a custom week for review.