Week 1: Understanding irritable bowel syndrome
Week 2: Getting to know your symptoms and finding the right support
Week 3: Stress management and relaxation techniques
Week 4: Healthy thinking, healthy self
Topics Covered
Weekly review
Action Plan Review
Week 4 Outline
Healthy thinking for a healthy self
What are automatic thoughts?
Identifying your thoughts
Unhelpful thinking styles
The benefits of changing your thinking
Self-esteem and irritable bowel syndrome
Skills to manage unhelpful thoughts and low self-esteem
Examining the evidence
Summary
Week 4 Action Plan
Aided Self-Reflection
Quiz
Week 5: Balancing activity and reclaiming your life
Topics Covered
Weekly review
Action Plan Review
Week 5 Outline
Balancing activity and reclaiming your life
Fear of body sensations
Balancing your activity
Exercise and irritable bowel syndrome
Skills to help you find balance and reclaim your life
Graded exposure stepladders
Behavioural experiments
Time-based pacing
Scheduling activities for fun and achievement
Summary
Week 5 Action Plan
Aided Self-Reflection
Quiz
Week 6: Maintaining your gains and staying well
Topics Covered
Weekly review
Action Plan Review
Week 6 Outline
Introduction to relapse prevention
Check out how far you’ve come
Lapses versus relapses
Relapse prevention
Skills to continue your progress and maintain your gains
Learning from your lapses
Create your own staying well plan
Summary
Big changes start with small steps
Week 6 Action Plan
Aided Self-Reflection
Quiz
Course completion
Course completion
Week 3 Action Plan
We encourage you to complete the following tasks between now and next week to help your learning:
- Continue using your Daily Irritable Bowel Syndrome Symptom Monitoring Record to monitor your symptoms.
- Use the Relaxation Skills Worksheet to help you practice the skills covered this week.
Good luck and see you next week!
