Guided Personal Education: Anxiety
About us: Mission Statement
To serve the general public with proven methods to help reduce anxiety and mild depression in people’s daily lives. The Lab facilitates a process of personal development to achieve authentic changes in thinking and behavior, (“guided personal education”). The 3-4-5 Program uses the vital forces of MOTIVATION and INTENTION to guide people through their own self-improvement, healing process. The desire to live better is the basis of this program.
The goal at Anxiety Lab is to empower the individual to help themselves as much as is possible in the safest and most effective way; to feel better without costly treatments and/or powerful and controversial medications. These methods come from decades of authentic real-life experience and are for anyone experiencing anxiety or depression intense enough to be a challenge to their well-being.
For mild every-day anxiety, the methods of the 3-4-5 Program can help with maintaining a lower stress level as well as be a vehicle to personal growth.
Repeating positive affirmations is how to use neuroplasticity to change the brain's automatic responses.
For survivors of childhood violence, the goal is to learn how to overcome the damage to the nervous system that affects our cognitive abilities. Learning to recognize this brain "overwhelm" and re-regulating your thinking is vital. For trauma survivors these methods can help in the long, complex process of healing, especially in conjunction with formal therapy or medication, (when absolutely necessary).
Anxiety Lab and the 3-4-5 Program can be used in 2 ways:
1). by yourself as a private, self-guided process,
or
2). to supplement formal psychotherapy. For example, much of what you do in the journaling process could be taken to your therapist or other healthcare provider for further development in a formal setting.
The Lab focuses on prevention as a key objective - using the 3-4-5 Program to prevent anxiety is highly recommended.
FAQs
Frequently Asked Questions:
Q: What is AnxietyLab.org?
A: AnxietyLab.org is the host website for the 3-4-5 Program. The 3-4-5 Program is an on-line self-guided self improvement course to eliminate anxiety.
There are 3 parts to the AnxietyLab.org website:
1. the free 3-4-5 Program (Part I LOOP)
2. the additional materials of the paid 3-4-5 Program Course (Part II and Part III)
3. the Informational Pages with additional resources and materials (bottom menu)
Q: Who should use AnxietyLab.org?
A: Anyone who is having an anxiety problem whether it is mild and situational (dealing with COVID or a break-up, etc.), or long-term anxiety from trauma; and people who fall into one of these categories:
• Those in therapy may want to do it and then take what they learn to their therapist for more in-depth analysis.
• Those for whom therapy does not work, this can be an effective substitute for talk therapy.
• Those who want to deal with their problems in private (no therapist).
• Those who have not yet found someone to help them.
• And finally, the program is also good for those who don't have a huge problem, but may want to refine their thinking skills and emotional responses so as to gain a new skill or strengthen a skill.
Q: Where does all this information come from?
A: The materials, methods and general information in the site are drawn from a variety of trusted sources (research) and actual life experience of the authors of the Lab materials. Everything you read on the Lab site can be found in many other places as we all are learning about this condition and what to do about it.
Q: Are these methods safe and proven?
A: Yes. There is a large body of research that proves that cognitive behavioral therapy is THE best option for self-guided mental health. There is also a large body of evidence showing the benefits of meditation, exercise, creative expression and journaling. Journaling is its own type of therapy and some use it exclusively.
Q: How do I access the additional materials?
A: Go to the member page. For more in-depth work, use the materials on the trauma page.
Q: How do I keep track of where I am in the 3-4-5 Program Course LOOP?
A: Use the checklist and schedule. Then use your log or notebook to keep track of what you're doing specifically. This is a self-guided program so you'll need to be organized and guide yourself through the LOOP every day and check off the items you complete.
Q: How do I know if I'm doing it right?
A: If you stick to the schedule and really do the activities in the LOOP and additional materials, you will notice a difference. It is highly unlikely that a person would feel no change after doing this for a few weeks. If you do it consistently for weeks and feel no benefit, consult a healthcare professional.
Q: How do I know if it's working?
A: Use the Assessment materials on the Member page to go through the list of Objectives ad Milestones to monitor your progress. Answer the 4 key questions.
Q: Can this hurt me if I do it wrong or too much?
A: There's little chance that keeping a journal and meditating and drawing can possibly hurt you. For trauma survivors, these activities may bring up painful memories and be triggering, so be mindful of that.
Q: Who do I talk to if I'm unsure or unsatisfied?
A: Send an email to the founder at Hello@Anxietylab.org
Q: Are there options to speak to someone if I want a consultation on how to do the program?
A: Yes, we can provide low-cost consulting on how to do the 3-4-5 Program. Send an email to the founder at Hello@Anxietylab.org or call (310) 596-9609.
Heal. Grow. Contribute.
Goals and methods
A proven course of action, not a theory.
Anxiety Lab is the brainchild of abuse surviors who suffered from extreme anxiety and depression off and on for decades before over-coming it. Over the years this set of anxiety self help tools organically developed. They align almost exactly with the best advice to be found about how to defeat anxiety. These tools include standard techniques as well as some unique ones that can be taught.
For years we've seen people suffer needlessly from anxiety symptoms and mild depression while also seeing some very bad outcomes from the use of brain-altering drugs. Anxiety Lab was built to deliver this proven set of tools to whomever may need or want to try it; to offer an option that doesn't include dangerous chemicals and can be a substitute for talk therapy.
The road we must take is an educational one. Education, (learning what the problem is and how to handle it), is the key to recovery from extreme anxiety and other afflictions. Most people learn best from experience.
Ideally, the Lab will serve several functions:
* help people over-come anxiety and mild depression permanently and safely
* encourage others to engage in personal development
* guide users in finding ways to engage with and contribute to their society to benefit the whole
And finally Anxiety Lab could be thought of as “applied philosophy” in that the founders' approach to personal development is a phenomenological one – clearly an approach that deserves much more research and practice. Taking the 'philosophical attitude' and questioning all assumptions and beliefs can bring enormous clarity and confidence and happens to be greatly therapeutic.
Learn More
3-4-5 Program Course
Additional Materials: 3-4-5 Program Course $19
12-week self-paced course content:
Method #6 How to stop the worry habit
Power #1 Intention exercise
Power #2 Motivation exercise
Power #3 Confidence
Muscle Building activity 1 - discomfort
Muscle Building activity 2 - quiet the mind
Thinking Styles activity 1
Thinking Styles Quiz
Self-Assessment (Objectives and Milestones, Questionnaire)
Basic Course Cost: $19.
Legal Advisory
PLEASE NOTE:
While the contributors to Anxiety Lab are long-term survivors of extreme anxiety and other afflictions who have successfully eliminated their anxiety problems, there is no way to make any promise or guarantee that anything you do with these materials will be equally successful for you. However, it would be highly unusual to not get some positive results from doing these common-sense activities. All users of the materials must stay mindful of the fact that this self-help information is just a guide and it can't be guaranteed that you will achieve the results others have.
This information is educational and based on experience and opinion.
Anxiety Lab cannot guarantee that everyone will be equally successful.
If you have extreme trauma or serious psychological issues, please contact a healthcare professional. Your safety and well-being are important to us.
Thank you and good luck in your fight against anxiety.
Privacy Policy
Privacy policy - We DO NOT Sell any information.
This privacy policy ("Policy") describes how Website Operator ("Website Operator", "we", "us" or "our") collects, protects and uses the personally identifiable information ("Personal Information") you ("User", "you" or "your") may provide on the Anxietylab.org website and any of its products or services (collectively, "Website" or "Services"). It also describes the choices available to you regarding our use of your Personal Information and how you can access and update this information. This Policy does not apply to the practices of companies that we do not own or control, or to individuals that we do not employ or manage. Automatic collection of information
Our top priority is customer data security and, as such, we exercise the no logs policy. We process no user data directly, only as much as it is absolutely necessary to maintain the Website or Services. Information collected automatically is used only to identify potential cases of abuse and establish statistical information regarding Website usage. This statistical information is not otherwise aggregated in such a way that would identify any particular user of the system. Collection of personal information You can visit the Website without telling us who you are or revealing any information by which someone could identify you as a specific, identifiable individual. If, however, you wish to use some of the Website's features, you will be asked to provide certain Personal Information (for example, your name and e-mail address). We receive and store any information you knowingly provide to us when you fill any online forms on the Website. You can choose not to provide us with your Personal Information, but then you may not be able to take advantage of some of the Website's features. Users who are uncertain about what information is mandatory are welcome to contact us. Storing personal information We will retain and use your Personal Information for the period necessary to comply with our legal obligations, resolve disputes, and enforce our agreements unless a longer retention period is required or permitted by law. We may use any aggregated data derived from or incorporating your Personal Information after you update or delete it, but not in a manner that would identify you personally. Once the retention period expires, Personal Information shall be deleted. Therefore, the right to access, the right to erasure, the right to rectification and the right to data portability cannot be enforced after the expiration of the retention period. Use and processing of collected information In order to make our Website and Services available to you, or to meet a legal obligation, we need to collect and use certain Personal Information. If you do not provide the information that we request, we may not be able to provide you with the requested products or services. Some of the information we collect is directly from you via our Website. However, we may also collect Personal Information about you from other sources. Any of the information we collect from you may be used to help us run and operate our Website and Services.
Processing your Personal Information depends on how you interact with our Website, where you are located in the world and if one of the following applies: (i) You have given your consent for one or more specific purposes. This, however, does not apply, whenever the processing of Personal Information is subject to California Consumer Privacy Act or European data protection law; (ii) Provision of information is necessary for the performance of an agreement with you and/or for any pre-contractual obligations thereof; (iii) Processing is necessary for compliance with a legal obligation to which you are subject; (iv) Processing is related to a task that is carried out in the public interest or in the exercise of official authority vested in us; (v) Processing is necessary for the purposes of the legitimate interests pursued by us or by a third party.
Note that under some legislations we may be allowed to process information until you object to such processing (by opting out), without having to rely on consent or any other of the following legal bases below. In any case, we will be happy to clarify the specific legal basis that applies to the processing, and in particular whether the provision of Personal Information is a statutory or contractual requirement, or a requirement necessary to enter into a contract. Information transfer and storage Depending on your location, data transfers may involve transferring and storing your information in a country other than your own. You are entitled to learn about the legal basis of information transfers to a country outside the European Union or to any international organization governed by public international law or set up by two or more countries, such as the UN, and about the security measures taken by us to safeguard your information. If any such transfer takes place, you can find out more by checking the relevant sections of this document or inquire with us using the information provided in the contact section.
The rights of users
You may exercise certain rights regarding your information processed by us. In particular, you have the right to do the following: (i) you have the right to withdraw consent where you have previously given your consent to the processing of your information; (ii) you have the right to object to the processing of your information if the processing is carried out on a legal basis other than consent; (iii) you have the right to learn if information is being processed by us, obtain disclosure regarding certain aspects of the processing and obtain a copy of the information undergoing processing; (iv) you have the right to verify the accuracy of your information and ask for it to be updated or corrected; (v) you have the right, under certain circumstances, to restrict the processing of your information, in which case, we will not process your information for any purpose other than storing it; (vi) you have the right, under certain circumstances, to obtain the erasure of your Personal Information from us; (vii) you have the right to receive your information in a structured, commonly used and machine readable format and, if technically feasible, to have it transmitted to another controller without any hindrance.
This provision is applicable provided that your information is processed by automated means and that the processing is based on your consent, on a contract which you are part of or on pre-contractual obligations thereof. The right to object to processing Where Personal Information is processed for the public interest, in the exercise of an official authority vested in us or for the purposes of the legitimate interests pursued by us, you may object to such processing by providing a ground related to your particular situation to justify the objection. You must know that, however, should your Personal Information be processed for direct marketing purposes, you can object to that processing at any time without providing any justification. To learn, whether we are processing Personal Information for direct marketing purposes, you may refer to the relevant sections of this document. How to exercise these rights Any requests to exercise User rights can be directed to the Owner through the contact details provided in this document. These requests can be exercised free of charge and will be addressed by the Owner as early as possible. California privacy rights In addition to the rights as explained in this Privacy Policy, California residents who provide Personal Information (as defined in the statute) to obtain products or services for personal, family, or household use are entitled to request and obtain from us, once a calendar year, information about the Personal Information we shared, if any, with other businesses for marketing uses. If applicable, this information would include the categories of Personal Information and the names and addresses of those businesses with which we shared such personal information for the immediately prior calendar year (e.g., requests made in the current year will receive information about the prior year). To obtain this information please contact us.
Privacy of children
We do not knowingly collect any Personal Information from children under the age of 13. If you are under the age of 13, please do not submit any Personal Information through our Website or Service. We encourage parents and legal guardians to monitor their children's Internet usage and to help enforce this Policy by instructing their children never to provide Personal Information through our Website or Service without their permission. If you have reason to believe that a child under the age of 13 has provided Personal Information to us through our Website or Service, please contact us. You must also be at least 16 years of age to consent to the processing of your Personal Information in your country (in some countries we may allow your parent or guardian to do so on your behalf).
Do Not Track signals
Some browsers incorporate a Do Not Track feature that signals to websites you visit that you do not want to have your online activity tracked. Tracking is not the same as using or collecting information in connection with a website. For these purposes, tracking refers to collecting personally identifiable information from consumers who use or visit a website or online service as they move across different websites over time. Our Website does not track its visitors over time and across third party websites. However, some third party sites may keep track of your browsing activities when they serve you content, which enables them to tailor what they present to you.
Links to other websites
Our Website contains links to other websites that are not owned or controlled by us. Please be aware that we are not responsible for the privacy practices of such other websites or third-parties. We encourage you to be aware when you leave our Website and to read the privacy statements of each and every website that may collect Personal Information. Information security We secure information you provide on computer servers in a controlled, secure environment, protected from unauthorized access, use, or disclosure. We maintain reasonable administrative, technical, and physical safeguards in an effort to protect against unauthorized access, use, modification, and disclosure of Personal Information in its control and custody. However, no data transmission over the Internet or wireless network can be guaranteed. Therefore, while we strive to protect your Personal Information, you acknowledge that (i) there are security and privacy limitations of the Internet which are beyond our control; (ii) the security, integrity, and privacy of any and all information and data exchanged between you and our Website cannot be guaranteed; and (iii) any such information and data may be viewed or tampered with in transit by a third-party, despite best efforts.
Data breach
In the event we become aware that the security of the Website has been compromised or users Personal Information has been disclosed to unrelated third parties as a result of external activity, including, but not limited to, security attacks or fraud, we reserve the right to take reasonably appropriate measures, including, but not limited to, investigation and reporting, as well as notification to and cooperation with law enforcement authorities. In the event of a data breach, we will make reasonable efforts to notify affected individuals if we believe that there is a reasonable risk of harm to the user as a result of the breach or if notice is otherwise required by law. When we do, we will post a notice on the Website, send you an email, mail you a letter.
Changes and amendments
We may update this Privacy Policy from time to time in our discretion and will notify you of any material changes to the way in which we treat Personal Information. When changes are made, we will revise the updated date at the bottom of this page. We may also provide notice to you in other ways in our discretion, such as through contact information you have provided. Any updated version of this Privacy Policy will be effective immediately upon the posting of the revised Privacy Policy unless otherwise specified. Your continued use of the Website or Services after the effective date of the revised Privacy Policy (or such other act specified at that time) will constitute your consent to those changes. However, we will not, without your consent, use your Personal Data in a manner materially different than what was stated at the time your Personal Data was collected. Policy was created with https://www.WebsitePolicies.com
Acceptance of this policy
You acknowledge that you have read this Policy and agree to all its terms and conditions. By using the Website or its Services you agree to be bound by this Policy. If you do not agree to abide by the terms of this Policy, you are not authorized to use or access the Website and its Services.
Contacting us
If you would like to contact us to understand more about this Policy or wish to contact us concerning any matter relating to individual rights and your Personal Information, you may do so via the contact form
This document was last updated on April 13, 2020