Before you sign up for Daylight, please make sure you are clear about what it is and whether it is suitable for you.
If you’re bothered by worry and anxiety, Daylight may be right for you. Daylight is based on techniques from cognitive behavioral therapy (CBT) for worry and anxiety. CBT techniques have been studied in many different formats, including in-person therapy, self-help books, and digital programs. These techniques have been shown to be effective in helping many people reduce their worry and anxiety1-4. Daylight is a form of personalized self-help with specific guidance based on your particular problematic thoughts, behaviors, and responses to worry and anxiety. Daylight is designed to be like CBT in that it is “collaborative.” The program guides you through a range of techniques and you decide what to put into practice. One of the key features of Daylight is that it is designed for you to use how you want, when you want. For best results, we recommend using the program for a few minutes each day. This will speed up your learning and help you feel better faster.
Daylight is suitable for adults, 18 years of age or more, experiencing difficulties with worry and anxiety. Individuals with other anxiety difficulties, including, panic attacks, social anxiety, trauma-related anxiety) may also benefit from the CBT techniques that Daylight is based on, however, Daylight is not intended to address these issues. Individuals who want to focus on these other areas of anxiety specifically should speak to a mental health or medical provider.
The material in Daylight is provided for your information and is not intended as medical advice. Although the information in the Daylight program has been written and developed by anxiety experts, Daylight is a self-help tool and does not provide medical or diagnostic advice. Do not disregard professional medical advice or delay seeking it in order to use Daylight, or because of information you encounter within Daylight. We strongly recommend that you consult a doctor if at any time you are concerned about your physical or mental health.
Daylight may not be suitable for individuals with mental health symptoms, such as thoughts of self-harm, suicide, or violence toward others; substance use problems; psychosis or mania; or symptoms that compromise thinking and decision-making (e.g., dementia or other cognitive impairments). In general, if you feel overwhelmed, think you may need more than self-help, or have questions about your mental health symptoms or Daylight’s suitability, we advise you to consult with a doctor before using Daylight.
Daylight is not a replacement for medical or mental health care. We do not advise making any changes to your current mental health treatment (e.g., changes to psychotherapy or medication) before or while using Daylight without the consultation of your doctor. If you are currently taking antidepressant medication for mood or anxiety disorders, there is no need to make any changes prior to using Daylight. Research has shown that these medications do not compromise the potential benefit of the CBT techniques that Daylight is based on5. There is some evidence that regular use of anti-anxiety medications classified as benzodiazepines (e.g., Xanax, Klonopin, Valium) can dampen the experience of emotions and interfere with memory, both of which research suggests may render CBT techniques less effective6. Please be aware, however, that the discontinuation or tapering of these medications requires extreme caution, and should never be done without the aid of a doctor. Always seek advice from your doctor before making any changes to your current treatments.
We do not advise making any changes to your current medical treatments before or while using Daylight. If you believe you are suffering from an existing medical condition, please consult your doctor before starting Daylight.
The CBT techniques that Daylight is based on have been shown to be highly effective in providing long-term relief from worry and anxiety. However, they are not a 'passive' solution, nor is Daylight. CBT techniques require sustained and significant effort in order for improvements to be made. Daylight can teach you about these techniques, but it will be up to you to practice them. We recommend starting Daylight when you are prepared to make a commitment of a few minutes each day for at least a month.
Worry and anxiety are very common in conjunction with a range of health conditions including cancer, pain, as well as during periods of hormonal changes (e.g., during and after pregnancy, menopause). There is good evidence that the CBT techniques that Daylight is based on can help people improve their feelings of worry and anxiety even in the context of such health conditions, but it is always recommended that you consult with a doctor before using Daylight if you have an existing health condition or are pregnant.
Although adverse events from CBT techniques are rare, there are some potential risks and thus Daylight may not be suitable for everyone. For CBT to work well, it does involve facing your worries and fears. So, there is a risk that you may feel some discomfort and anxiety as you use Daylight. This is actually how CBT works, and is quite normal. Of course, Daylight is there to support you. The program takes things a step at a time and at your own pace. You can also change some of the exercises to suit you better. For example, there is a relaxation program where you tense your muscles before relaxing them. If you find that too painful, you can modify it, or skip it altogether. Daylight should not be used to confront or challenge fears related to traumatic experiences or memories. Consult your doctor if you need help with difficulties related to a trauma. If you find that any part of the program is too much, or that you are getting more anxious, you should take it more slowly and gradually. It is also okay to stop completely. In that case we advise that you speak to your doctor about getting further help.
If you have any questions, please contact our team at firstname.lastname@example.org.
1Andrews, G., Basu, A., Cuijpers, P., Craske, M. G., McEvoy, P., English, C. L., & Newby, J. M. (2018). Computer therapy for the anxiety and depression disorders is effective, acceptable and practical health care: an updated meta-analysis. Journal of Anxiety Disorders, 55, 70-78.
2Carpenter, J. K., Andrews, L. A., Witcraft, S. M., Powers, M. B., Smits, J. A., & Hofmann, S. G. (2018). Cognitive behavioral therapy for anxiety and related disorders: A meta‐analysis of randomized placebo‐controlled trials. Depression and Anxiety, 35(6), 502-514.
3Loerinc, A. G., Meuret, A. E., Twohig, M. P., Rosenfield, D., Bluett, E. J., & Craske, M. G. (2015). Response rates for CBT for anxiety disorders: Need for standardized criteria. Clinical Psychology Review, 42, 72-82.
4Stewart, R. E., & Chambless, D. L. (2009). Cognitive–behavioral therapy for adult anxiety disorders in clinical practice: A meta-analysis of effectiveness studies. Journal of Consulting and Clinical Psychology, 77(4), 595.
5Power, K. G., Simpson, R. J., Swanson, V., Wallace, L. A., Feistner, A. T. C., & Sharp, D. (1990). A controlled comparison of cognitive-behaviour therapy, diazepam, and placebo, alone and in combination, for the treatment of generalised anxiety disorder. Journal of Anxiety Disorders, 4(4), 267-292.
6Otto, M. W., Smits, J. A., & Reese, H. E. (2006). Combined psychotherapy and pharmacotherapy for mood and anxiety disorders in adults: review and analysis. Focus, 12(2), 72-214.