Nice work on starting this course.

Follow along with the video using your workbook.

You may also choose to download the Cognitive Behavioural Therapy Info Sheet, the Dialectical Behavioural Therapy Info Sheet, and the Common Cognitive Distortions sheet for more learning and resource recommendations. 

Since this video is so short it's uploaded in one 28 minute video. If you wish to complete it in one sitting, with the workbook it should take you 1-2 hours. 

You may also choose to work on it in sections. With the workbook, each should take you 20-30 minutes. Each section starts at -

1. Intro (0:00)
2. Identifying Negative Feelings (4:35)
3. Identifying Assumptions (8:58)
4. Putting Assumptions on Trial (12:05)
5. Finding your Balanced Thought (15:55)
6. Asserting your Balanced Thought (18:40)
7. How to Keep this Method Alive in your Life (24:13)

The last section provides instructions on how to complete a short, 5-10 minute home activity over the course of the following two weeks. But of course, if you can do it longer - keep going! 

Hope you find it helpful and accessible.