Help

[00:00][Ben] The chilled out site is designed to help you learn anxiety management skills. After you log in you will come to the home screen. From here you can access the main menu across the top of the page. This menu allows you to select the module you would like to work on.

[00:16][Jackie] Once you enter a module, a playlist menu will appear on the right and a video stage will appear on the left. The playlist menu lists the sections that make up the modules content and each section links to video, audio and example materials that will teach you about anxiety or a particular anxiety management skill.

[00:37][Ben] There are a number of ways to navigate through the content. You can click on individual topics within the playlist menu or you can use the forward and backward arrows on either side of the video stage to automatically progress to the next menu item.

[00:51][Jackie] Sometimes within a module you will come across an example worksheet. These are opened by clicking on the open sample worksheet button that appears at the bottom of the video screen. In some examples there will be space for you to work through the worksheet as a way of practising a skill before you try it out for yourself.

[01:11][Ben] As you progress with the program you will come across worksheets that allow you to apply an anxiety management skill to a fear or worry of your own. The button for each worksheet will appear below the video stage. Clicking on the button will let you download and print out worksheets to fill in by hand, or you can save and edit these worksheets on your computer using Adobe Reader. Once you finish adding your thoughts and ideas to a worksheet by hand or via Adobe Reader return to the Chilled Out program. Each worksheet can also be found in the practice tasks within the “What to do next?” section of each module.

For more information about using the Chilled Out worksheets, watch the video on the “Help” page of the website. Once per week you will be asked to complete the “how are you today?” survey. Each time you fill this out your progress will be added to a chart that you can view from the “My Progress” link in the “My Account” menu at the top of the page. Under “My Account” you can also access your profile information and see how many times you’ve used each module.

[02:15][Jackie] As you work through the program remember you can revisit content as many times as you need and you will need to access the different worksheets regularly to be able to practice your anxiety management skills. The more effort you put into practicing each skill in real life situations, the more success you’ll likely to have in controlling your fears and worries.

[00:02][Ben] You’ll have your own worksheets to fill in so you can practice using your Chilled Out skills. Open your worksheets by using the buttons below the video stage. All worksheets are PDF documents. You can print blank copies of your worksheets and fill them in by hand. Keep your worksheets all together in a safe place, or you can save and then edit worksheets on your computer or tablet. Let’s talk about using the Chilled Out worksheets on your computer first.

Create a special folder on your computer to keep all of your worksheets together. Once you’ve opened a worksheet you can edit it using the latest of Adobe Reader. You can download Adobe Reader for free online. Adobe allows you to type, tick or highlight within a worksheet.

To type choose “fill and sign” and then add text, then place your cursor on the spot where you would like to type and start typing. You can change the colour, type and size of the font using the “add text” tool bar that pops up on your screen.

To save your filled in worksheet, go to “file” and “Save as”. You can then save your worksheet to your special Chilled Out folder on your computer. You can also come back and add or delete your typing by selecting the typing you added to the worksheet. Don’t forget to save these changes.

To add a tick to a worksheet, choose “fill and sign” and then “add check mark” Then place your cursor on the spot where you would like to add the tick. Don’t forget to save your filled in worksheet. To highlight parts of a worksheet, choose “comment”, “annotations”, then select “highlight text”, then you select the words you want to highlight using your cursor. You can delete highlighting by selecting the text that is highlighted and press the delete key. Again, don’t forget to save your filled in worksheet.

Of course, you can also print your worksheet you’ve edited using Adobe. Go to “file” on the main Adobe tool bar and select “print”.

[02:19][Ben] Now let’s talk about using the Chilled Out worksheets on your tablet. Before you can edit worksheets on the Chilled Out website, you first need to install the latest Adobe Reader app on your device. Open a worksheet on the site using the buttons below the video stage and open the worksheet with the Adobe app on your device. For example, on an apple device you can “open with Adobe”. For an Android device, you can “Complete action using Adobe Reader”. Opening the worksheet in the Adobe app will allow you to edit, save and even print the worksheet. The Adobe app allows you to draw pen markings, for example, draw a tick, type into, or highlight the worksheet. Visit the Adobe Reader website for more information on how to use the Adobe app. Your filled in worksheet will be saved to the Adobe app. The edited sheets can also be exported to a remote file backup system by Google Drive or Drop Box if you have accounts for these systems on your device.