Dissolve the source of your anxiety. For good.

This is part two of Mindsprings anxiety course that I've been teaching since 2013. It builds on Part One, Mastering the Monsters of Anxiety

Transforming the Trigger Thought goes deep into the mechanisms that generate our anxiety and teaches you to uproot them. In this online course I teach you to avoid habits that make anxiety worse and concentrate on seeing the core thoughts that trigger you. 

It's full of material that I can't squeeze into my weekend groups: slideshow presentations, video demonstrations of the material, quizzes, workbooks. As well as contact with me and a community forum for the students to share their experience. 

Please check out the course material below and join thousands of other people who have benefited if it feels like a good fit for you. 

Save 50% on this course with code MS50

Times are tough. We're knocking £75 off the course. Please use the code MS50 at the check-out

Watch Intro Video

Alistair talks about the anxiety course...

Course curriculum

  • 1

    Welcome to the course!

  • 2

    Session 1: You don't need to be afraid of fear and panic

    • What you will achieve in this first session

    • Introduction to Transforming Trigger Thoughts

    • The seven quick and two slow practices revisited

    • New recordings of PVT and Earth Breathing

    • Rumplestiltskin and your SUDs

    • Test your learning

  • 3

    Session 2: The gizmo that causes your anxiety

  • 4

    Session 3: Don't defend! Your defences are making it worse

    • What's going on in Session 3?

    • Your defences have been around a long time

    • Discover your defences

    • What do YOU do to escape intolerable anxiety?

    • Dirty (dis)comforts explained

    • Did you get everything?

  • 5

    Session 4: You can survive the feeling of anxiety

    • What's in store in Session 4?

    • Staying light and flexible - like the zebras...

    • Alistair demonstrates 'Shaking the Tree'

    • Who are we when we're no longer anxious?

    • Check what you've learned

  • 6

    Session 5: Touching the Trigger

    • What you'll achieve in Session 5

    • Exploring the trigger thoughts in your life

    • Prompts for finding the trigger thoughts

    • SLIDEDECK: How trigger thoughts unfold over time

    • Slow down. Relax. Let things settle.

    • Test your learning

  • 7

    Interlude: "Weaving Walking"

    • What's this Interlude about?

    • Widening the self by walking in the world

    • Video Guide to 'Weaving Walking'

    • Download the 'portable' guide to Weaving Walking

    • Taking a 'walking week' to let things settle

    • Did you get all the fine points?

  • 8

    Session 6: Clear your triggers for good

    • What will happen in this session?

    • Tackling the Trigger Thoughts

    • Defusing from trigger thoughts without EP

    • Energy psychology and working with reversals

    • The guide to energy clearing

    • Alistair demonstrates a session of energy clearing

    • Pointers about EP

    • Did you get everything?

  • 9

    Session 7: "Holy Terrors"

    • Looking ahead into session 7

    • Clean anxiety and holy terrors

    • The Holy Terrors

    • How holy terror lifts us up

    • Did you get the pith of it?

  • 10

    Session 8: Cherishing anxiety

    • What's in the final session?

    • Congratulations!

    • The sum up

    • Let's check our SUDs together one more time

    • The Check Out

    • Taking a moment to gather things together

    • Please give me some feedback!

    • Resources, reading etc.

    • The end of never-to-be-accomplished tasks

Meet the instructor

Alistair Appleton

Alistair is a broadcaster, psychotherapist and meditation teacher. He's worked for the BBC for more than 20 years, works as a UKCP accredited therapist in Brighton, UK runs Mindsprings, his therapeutic meditation organisation which teaches body-based and Buddhist solutions to many of our everyday problems. Since 2004 he's been running popular meditation-based courses on many subjects: helping people with anxiety, dissociation, stress. working with mental health in the LGBTQ community. exploring the growing field of embodiment and somatic practices. teaching Buddhist practices for mental health and well-being He teaches in England, Wales, Scotland, Belgium, Ireland, Sweden, Iceland and the Netherlands.


  • When does the course start and finish?

    The course starts now and never ends! It is a completely self-paced online course - you decide when you start and when you finish.

  • How long do I have access to the course?

    How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own. I encourage you to work through it as many times as useful and re-visit it often.

  • What if I am unhappy with the course?

    I don't want you to be unhappy at all! The last thing I want is the course to make you anxious. So, if you are unsatisfied with your purchase, contact us in the first 30 days and Mindsprings will give you a full refund. But I'm confident that you'll be very happy indeed to have discovered our work.

  • Can I trust you with something so sensitive?

    I'm a accredited psychotherapist regulated by the British UKCP board. And I have more than 7 years experience teaching this course to many hundreds of people. However, I know that anxiety can make us very vulnerable and would never want you feel unsafe. If you have any doubt about the suitability of the course then please contact me with your questions. (The contact button is below!)

  • Couldn't I just read some books and do this on my own?

    Yes, of course, book-learning is great. And I have studied a great deal in the field of pyschotherapy, neuroscience, human physiology and Buddhist psychology. But as we'll explore, anxiety breeds in our thinking mind. And for me, getting some direct coaching on how to stay in the body and find non-thinky ways of dealing with it was a break-through... So let me save you time and dead-ends by sharing my experience direct...

  • I want to take the course but I don't know if I can afford it?

    I know that money is an issue (and a source of anxiety!) for many of us. And at Mindsprings our inspiration is to help everyone free themselves from anxiety - whether they're wealthy or not. We think that we have priced the courses fairly and ask those who can afford them to help those who can't by paying the full course-fee. And there's a payment schedule to help spread the load. However, we also have a number of bursaries available to those struggling financially, so please contact us to ask about financial aid. (The contact button is below).

  • Is this course psychologically safe?

    If you're suffering from really severe anxiety and are worried about your safety, then you should see your doctor and ensure that you have medical support. Normally, I teach these courses in person, and as a therapist I can help people if difficult material comes up. But this course is self-led. This means you can pace yourself if it is getting difficult - but it also I'm not there physically to attend to you. It's a non-pharmaceutical, body-based course which has help lots of people in a lasting way. But please use your prioritise your safety when deciding to sign up.

  • Will my anxiety really go away?

    As we explore in the course, anxiety is a natural feature of being a human with a thinking mind. Humans will always trigger their innate fear and panic systems with their thinking. But this course can really diminish the amount of unnecessary anxiety and stress we create and give us a method for metabolising the painful chemistry of fear and panic in our bodies. We CAN live with way less anxiety than we do now and it is possible for you

  • Will these changes last or is it just a quick fix?

    The simple answer is: the longer you do the practices, the longer the anxiety will stay away. As we know, there's no magic bullet. And these practices change the way our brains are wired and the way our body-chemistry works. That's an organic process and takes time. But when we have the support of the insight and the practice, then the 'penny drops' and we stop doing the things that unconsciously make us more anxious. Over time that makes anxiety an occasional visitor rather than a permanent partner.