Stress and Recovery

Mental Skills Training

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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
  • Status Update
  • Growth and Fixed Mindset
  • My Goals
  • Growth or Fixed Mindset
  • Understanding Stress
  • My Stress Bucket
  • My Three Main Stressors
  • Observation Model
  • Notice and Return Meditation 1
  • Clark's Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
2. Understand and Regulate Stress
  • Status Update
  • Introduction to Performance and Performance Anxiety
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Understanding Hyperventilation and Relaxation
  • Breathing Measurement Chart 1
  • Why do Breathing Exercises?
  • Guided Breathing Exercise 1
  • Inner Dialogue
  • Exploring A Difficult Situation / Challenge
  • Exploring an Achievement in the Observation Model
  • Creating Supportive Inner Dialogue
  • Intensity Regulation Intro
  • Intensity Regulation
  • Intensity Regulation sheet
  • Skills for Regulating Tension
  • Progressive Muscle Relaxation Intro
  • Isometric Relaxation
  • Body Scan Exercise 1
  • Clark Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
3. How to Make Changes
  • Status Update
  • Behaviours
  • Introduction to Changing Behavior Homework
  • Activity Planning Sheet
  • Changing Behaviours: Social
  • Activity Planning: Social
  • Changing Behaviors: Exercise
  • Inspiration for Physical Activity
  • Activity Planning: Physical Activity
  • What is Recovery?
  • Changing Behaviours: Sleep
  • Healthy Sleep Advice
  • Activity Planning: Sleep
  • Guided Sleep 1
  • Changing Behaviors: Diet
  • Information About Diet
  • Activity Planning: Diet
  • Clark Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
4. Making Coping a Choice
  • Status Update
  • Safety Behaviours
  • Worry Related Behaviours
  • Replacing Safety Behaviours
  • Coping Strategies
  • Mapping Helpful and Unhelpful Coping Strategies
  • Progressive Muscle Relaxation 2
  • Creating habits
  • Introduction to Mindfulness and Meditation
  • Introduction to Mindfulness
  • Floating Leaves 1
  • Selective Attention
  • Notice and Return Meditation 1
  • Guided Sleep 2
  • Body Scan Exercise 2
  • Breathing Measurement Chart 2
  • Guided Breathing Exercise 2
  • Clark Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
5. Fine-Tuning Your Thoughts
  • Status Update
  • Notice and Return Meditation 2
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors 1
  • Creating Alternative Thoughts 1
  • Body Scan Exercise 3
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors 2
  • Creating Alternative Thoughts 2
  • Progressive Muscle Relaxation 3
  • Guided Sleep 3
  • Clark Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
6. Taking the Driver's Seat
  • Status Update
  • Setbacks can Cause Worry and Rumination
  • Coping With Setbacks
  • Revisit Your Goals
  • Floating Leaves 2
  • Postponement Periods
  • Postponement Instructions
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Progressive Muscle Relaxation 4
  • Focused Attention
  • Notice and Return Meditation 3
  • Guided Breathing Exercise 3
  • Visualisation
  • Make Your Own Visualisation Tape
  • Body Scan Exercise 4
  • Guided Sleep 4
  • Clark Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
7. Healthy Relationships
  • Status Update
  • Building Healthy Relationships
  • Floating Leaves 3
  • Assertiveness
  • Assertiveness Techniques
  • Act More Assertively
  • Mapping Unassertive Behaviour
  • Becoming More Assertive
  • Progressive Muscle Relaxation 5
  • Guided Sleep 5
  • Clark Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
8. Habits for Life
  • Status Update
  • Keep Working
  • Intro to Stress Bucket II
  • Revisiting the Stress Bucket
  • Revisit Your Activity Planner
  • Revisit Your Goals
  • Finding the Tool to Deal with the Trigger 1
  • My Last Diary Entry
  • What do I do From Here?