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. Goals and Coping
  • Status Update
  • 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
  • Anna Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
2. Performing Under Pressure
  • Status Update
  • 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
  • What Did You Think About this Lesson?
    Optional
3. Sleep and Recovery
  • Status Update
  • What is Recovery?
  • 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
  • Activity Planning Sheet
  • Guided Sleep 1
  • What Did You Think About this Lesson?
    Optional
4. Coping Strategies and Safety Behaviours
  • Status Update
  • 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
  • What Did You Think About this Lesson?
    Optional
5. How Stress Affects Your Mind and Thoughts
  • Status Update
  • 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
  • What Did You Think About this Lesson?
    Optional
6. Worry and Selective Attention
  • Status Update
  • 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
  • What Did You Think About this Lesson?
    Optional
7. Assertiveness
  • Status Update
  • 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
  • What Did You Think About this Lesson?
    Optional
8. Keep up the Good Work!
  • Status Update
  • 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?