Stress and Recovery

Stress and Recovery

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About this program
This program gives you an introduction to a range of effective tools and techniques to recover from the stresses of work, family and daily life. In this program you will be introduced to various breathing, relaxation and biofeedback techniques that all contribute to the restitution of mind and body. In addition you will learn several helpful tools from CBT, including how to postpone your worries, change errors in your thinking and identify the helpful and unhelpful ways you respond to stress. By completing this program you will gain access to a range of tools which will help you effectively deal with challenges and stress in your life. Please note that this program involves using an app to complete your HRV training. That app costs 3.99US$ and is not developed by Braive. We have developed a guided breathing measure for you to complete the training, if you decide against buying the app.
1. Introduction to Stress Regulation
  • Status Update
  • Meet Oscar
  • Oscar Getting Help
  • Barriers
  • Understanding Hyperventilation and Relaxation
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Breathing Measurement Chart 1
  • My Goals
  • What is Recovery?
  • Isometric Relaxation
  • Guided Sleep 1
  • Oscar's Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
2. Stress and Biofeedback
  • Status Update
  • Observation Model
  • Getting to Know the Observation Model
  • Understanding Stress
  • Progressive Muscle Relaxation Intro
  • My Stress Bucket
  • My Three Main Stressors
  • Biofeedback and HRV
  • HRV Basics
  • HRV Training Guide
  • Introduction to HRV Training Applications (nb)
  • HRV Training 1
  • Oscar Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
3. Focus and Attention
  • Status Update
  • Worry and Rumination
  • Postponement Periods
  • Postponement Instructions
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Progressive Muscle Relaxation 2
  • Introduction to Mindfulness
  • Notice and Return Meditation 1
  • HRV Training 2
  • Oscar Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
4. Fine-Tuning Your Thoughts and Attention
  • Status Update
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
  • Creating Alternative Thoughts 1
  • Progressive Muscle Relaxation 3
  • Focused Attention
  • Notice and Return Meditation 2
  • Body Scan Exercise 1
  • HRV Training 3
  • Diary Oscar
  • My Diary
  • What Did You Think About this Lesson?
    Optional
5. Helpful and Unhelpful Ways of Coping
  • Status Update
  • Coping Strategies
  • Mapping Helpful and Unhelpful Coping Strategies
  • Progressive Muscle Relaxation 4
  • Separating Thoughts from Emotions
  • Observation Model Activity
  • Floating Leaves 1
  • Body Scan Exercise 2
  • HRV Training 4
  • Diary Oscar
  • My Diary
  • What Did You Think About this Lesson?
    Optional
6. Fine-Tuning Thoughts and Behaviour
  • Status Update
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
  • Creating Alternative Thoughts 2
  • Safety Behaviours
  • Worry Related Behaviours
  • Replacing Safety Behaviours
  • Progressive Muscle Relaxation 5
  • Inner Dialogue
  • Exploring our Inner Dialogue
  • Creating Supportive Inner Dialogue
  • Floating Leaves 2
  • Notice and Return Meditation 3
  • HRV Training 5
  • Oscar Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
7. Healthy Relationships
  • Status Update
  • Notice and Return Meditation 4
  • Assertiveness
  • Assertiveness Techniques
  • Mapping Unassertive Behaviour
  • Becoming More Assertive
  • Building Healthy Relationships
  • Creating Habits
  • Progressive Muscle Relaxation 6
  • Three Habits I Want to Strengthen
  • Body Scan Exercise 3
  • HRV Training 6
  • Oscar's Diary
  • My Diary
  • What Did You Think About this Lesson?
    Optional
8. Habits for Life
  • Oscar Summary
  • Revisit Your Goals
  • Intro to Stress Bucket II
  • Revisiting the Stress Bucket
  • Finding the Tool to Deal with the Trigger 1
  • Keep Working
  • Progressive Muscle Relaxation 7
  • Oscar diary
  • My Diary