Master Stress-Management

Flip the Calm Switch

What you'll learn

Learn breathing techniques (three methods)

Practice progressive muscle relaxation (PMR)

Practice a self-compassion exercise (acknowledging and drawing feelings)

Learn a 5-minute yoga sequence for relaxation

Learn about the four pillars of wellness

Learn more about the benefits of exercise for stress-relief

Make your own S.M.A.R.T. Stress-Management Goals

Requirements

No pre-requisites required, just be a human being interested in learning and living better and managing stress

Description

Would you like to improve your stress-management?  Do you find yourself in flight (high energy state of fear/wanting to “run away”), fight (a high energy state of anger, wanting to “fight”), or freeze (a low energy state of sadness, feeling spacey or zoned out or even curling up in bed and hiding under the covers) more than you would like?  Maybe some stress-management techniques could help!  Taught by a mental health therapist with her own proven experience in professional self-care, this course offers a therapist’s favorite techniques: (1) educational content about deep breathing for stress-management (three techniques: belly breathing, breathing with the hand, and square breathing), (2) guided progressive muscle relaxation (an evidence-based anxiety intervention), (3) a 5-minute all levels yoga relaxation routine for stress-management (drawing from complementary and alternative medicine), (4) a practice for accepting and processing your feelings via drawing them (no drawing skills required!) from Acceptance and Commitment Therapy, and (5) some motivational information about using exercise for stress management, improved health, and mental wellbeing. Finally (6), the course concludes with helping you to formalize your stress-management goals with a S.M.A.R.T. Goals worksheet, so that you will be one step closer to attaining a greater sense of calm.  Please join me for a therapist’s secrets about stress-management!

Overview

Section 1: Introduction

Lecture 1 Introduction

Section 2: Three Breathing Techniques for Relaxation

Lecture 2 Three Breathing Techniques for Relaxation

Section 3: Progressive Muscle Relaxation (or “PMR”), Body-Based Relaxation

Lecture 3 Guided PMR

Section 4: Learn a 5-Minute Yoga Sequence for Relaxation

Lecture 4 Yoga sequence

Section 5: Turning Toward Feelings, for Self-Soothing and Self-Compassion

Lecture 5 Drawing Your Feelings from the Prior Week (No Drawing Skills Required)

Section 6: The Four Pillars of Wellness

Lecture 6 Understanding the four pillars or wellness

Section 7: Learn More About the Benefits of Exercise for Stress-Relief

Lecture 7 Written Reference Material: Satisfying Your Curiosity About Exercising

Section 8: SMART Wellness Goals (Specific, Measurable, Attainable, Realistic, Time-bound)

Lecture 8 S.M.A.R.T. Goals Worksheet

Lecture 9 S.M.A.R.T. Goals Lecture

Professionals, the general public, busy parents, other therapists