What’s Included in Stress Control at Home
Stress Control at Home is an online stress management course designed to help you understand stress, improve your wellbeing, and learn practical, evidence-based skills you can use in everyday life.
The course is flexible and easy to follow. You can complete it at your own pace, from home, at a time that suits you. You’ll have 12 months of access, so you can return to any session whenever you need support.
Below is an overview of the course content, along with a selection of free resources so you can explore key parts before you join.
12 Video Sessions
There are 12 structured video sessions, each focusing on a key aspect of stress and how to manage it.
Sessions are delivered by Dr Jim White, a leading expert in Cognitive Behavioural Therapy (CBT), and are based on practical, evidence-based strategies to help you take control of stress and improve your wellbeing.
Topics include:
- What is Stress?
- Controlling Your Body
- Controlling Your Thoughts
- Controlling Your Actions
- Managing Panic and Anxiety
- Getting a Good Night’s Sleep
- Boosting Your Wellbeing
- Controlling Your Future
Each session builds on the last, helping you develop practical tools you can apply in everyday life.
Free resource:
Session One (Part One), What is Stress, explains what stress is and how Stress Control can help you manage it.
Self-Assessment Questionnaires
Self-assessment questionnaires help you understand your current stress levels and track changes as you move through the course.
You can measure:
- Anxiety
- Depression
- Overall wellbeing
- Alcohol use (optional)
You can complete them as often as you like, allowing you to see your progress over time. We recommend completing them before you begin, as this creates your baseline for comparison.
All responses are completely confidential and only visible to you.
Relaxation Tracks
The course includes guided relaxation tracks designed to help calm your mind and body and reduce physical symptoms of stress.
Three main techniques are used:
- Belly breathing
- Progressive muscle relaxation
- Mindfulness
You can personalise your experience by choosing:
- Background music, voice only, or music only
- Your preferred voice (Dr Jim White or Dr Ruth Jamieson)
Relaxation is personal, so we encourage you to try different options and find what works best for you.
Booklets and Worksheets
Each video session is supported by a booklet, available in both short and extended versions so you can choose what suits you best.
Worksheets are included to help you put what you learn into practice and apply the skills in real life.
They include:
- Checklists to identify stress symptoms
- Practice forms to build new skills
- Diaries to track changes over time
Quizzes
At the end of each video session, you can complete a short quiz to check your understanding and reinforce key learning points.
These quizzes are designed to:
- Reinforce what you’ve learned
- Help you reflect on key ideas
- Build confidence as you progress
They are not tests, but a simple way to support your learning and track progress.