Stress and Recovery

Mental Skills Training For Youth

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About this program
Learn how to develop your mental skills and the growth mindset of a learner’s approach to your development. This program will let you learn about vital life skills including goal setting, stress regulation, mindfulness, and how to pick yourself up after setbacks. In addition, you will be introduced to techniques from Cognitive Behavioural Therapy which will help you understand stress, gain more awareness of your thoughts and spot and correct biases in your thinking. The techniques learnt in this program will be useful in areas such as work, family, social life and sports performance.
1. Introduction: Mental Skills and Stress
  • Wellbeing Index
  • Meet Anna
  • Chat: Anna and Eric
  • Growth and Fixed Mindset
    Preview
  • Growth or Fixed Mindset
  • Goal setting
  • My Achievement Goals
  • Understanding Stress
  • Chat: Anna and Eric
  • My Stress Bucket
  • My Three Main Stressors
    Optional
  • Observation Model
  • Notice and Return Meditation 1
    Optional
  • Program Expectations
  • Anna Diary
    Optional
  • My Diary
    Optional
2. Intensity Regulation In Sports
  • Wellbeing Index
  • Intensity Regulation Intro
  • Intensity Regulation
    Optional
  • Introduction to Performance and Performance Anxiety
    Optional
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Understanding Hyperventilation and Relaxation
  • Guided Breathing Exercise 1
    Optional
  • Isometric Relaxation
    Optional
  • Isometric relaxation
    Optional
  • When Intensity Levels Get Too Low
    Optional
  • Inner Dialogue
  • Exploring A Difficult Situation / Challenge
    Optional
  • Exploring A Difficult Situation / Challenge
    Optional
  • Using My New Skills
  • Skills for Regulating Tension
  • Progressive Muscle Relaxation Intro
    Optional
  • Body Scan Exercise 1
    Optional
  • Anna Diary
    Optional
  • My Diary
    Optional
3. How to Make Changes
  • Wellbeing Index
  • What is Restitution?
  • Insomnia Severity Index
  • Sleep Physiology Part I
  • Sleep Physiology Part II
  • How to Complete Your Sleep Diary
  • My Sleep Diary
  • Chat: Anna and Eric
  • Sleep Hygiene
  • Planning the Next Two Weeks
  • Activity Planning: Sleep
  • Chat: Anna and Eric
  • Activity Planning: Social Media
  • Introduction to Changing Behavior Homework
  • Activity Planning Sheet
  • Guided Sleep 1
4. Making Coping a Choice
  • Wellbeing Index
  • Safety Behaviors
  • Identify Safety Behaviours
  • Chat: Anna and Eric
  • Identifying Safety Behaviours
  • Coping Strategies
  • Chat: Anna and Eric
  • Mapping Helpful and Unhelpful Coping Strategies
  • Creating Habits
  • Introduction to Mindfulness and Meditation
  • Introduction to Mindfulness
  • Why is Mindfulness Useful?
  • Selective Attention
  • Creating Habits Takes Practice
  • Notice and Return Meditation 2
  • Floating Leaves 1
  • Body Scan Exercise 2
  • Progressive Muscle Relaxation 2
  • Breathing Exercise
  • Guided Sleep 2
  • Anna's Diary
  • My Diary
5. Fine-Tuning Your Thoughts
  • Wellbeing Index
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
  • Chat: Anna and Eric
  • Creating Alternative Thoughts 1
  • Cognitive Biases and Unhelpful Thinking 2
  • Chat: Anna and Eric
  • Info Sheet: Common Thinking Errors, Part 2
  • Creating Alternative Thoughts 2
  • Body Scan Exercise 3
  • Progressive Muscle Relaxation 3
  • Notice and Return Meditation 3
  • Guided Sleep 3
  • Anna's Diary
  • My Diary
6. Taking the Driver's Seat
  • Wellbeing Index
  • Revisit Your Goals
  • Setbacks can Cause Worry and Rumination
  • Coping With Setbacks
  • Chat: Anna and Eric
  • Postponement Periods
  • Postponement Instructions
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Chat: Anna and Eric
  • Focused Attention
  • Breathing exercise
  • Notice and Return Meditation 4
  • Floating Leaves 3
  • Visualisation
  • Make Your Own Visualisation Tape
  • Progressive Muscle Relaxation 4
  • Body Scan Exercise 4
  • Guided Sleep 4
  • Anna's Diary
  • My Diary
7. Healthy Relationships
  • Wellbeing Index
  • Assertiveness
  • Chat: Anna and Eric
  • Mapping Unassertive Behaviour
  • Assertiveness Techniques
  • Chat: Anna and Eric
  • Assertive Behaviours
  • Building Healthy Relationships
  • Floating Leaves 3
  • Progressive Muscle Relaxation 5
  • Guided Sleep 5
  • Anna Diary
  • My Diary
8. Habits for Life
  • Wellbeing Index 8
  • Anna Takes a Look at What She Has Achieved
  • Diary Anna
  • Keep Working
  • Revisiting the Stress Bucket
  • Finding the Tool to Deal with the Trigger 1
  • Insomnia Severity Index
  • Revisit Your Goals
  • Evaluation
  • Chat: Anna and Eric
  • What do I do From Here?