Stress and Recovery

Stress and Recovery for Youths

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About this program
Learn to meet life's challenges and equip yourself with tools to regulate stress, achieve good recovery and increase your overall well-being! Many young people experience high stress levels during their school years- caused by anything from high performance pressure, difficult social situations or just total work overload. Regardless of what the cause is, prolonged stress is not good for your health.

This program not only gives you the tools to deal with stress, but also helps you with finding a good balance between all the different areas of your life. You'll start by identifying the most important challenges you currently face and the goals and values ​​you want to work towards. You will then gradually learn a range of tried and tested tools to reduce stress and optimize recovery.

By joining this program, you will increase your ability to deal with stress and other challenges in life, improve your mental skillset and invest in your mental well-being for life.
  • Welcome to the Program!
  • Status Update
  • Introduction to Lesson 1
  • Meet Chen
    Optional
  • Key Points from Chen's story
    Optional
  • What is CBT?
  • Key Points about What is CBT?
  • Observation Model
  • Key Points about the Observation Model
  • Mapping My Symptoms
  • Mapping My Symptoms with the Observation Model
  • Why Learn Relaxation Exercises?
  • Progressive Muscle Relaxation Intro
  • Plan a Positive Behaviour
  • Journal: Reflecting on Relaxation
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Introduction to Lesson 2
  • Status Update
  • Activity Review
  • Introduction to Stress
  • Understanding Stress
    Preview
  • Key Points from Understanding Stress
  • Stress Bucket
  • Key Points about Stress Bucket
  • Stress Bucket and Coping Strategies
  • Your Inner Values
  • Key Points about Inner Values
  • What are Your Values?
  • Plan Positive Behaviours
  • Your Journal: Values
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Welcome to Lesson 3
  • Status Update
  • Activity Review
  • Digital Load
  • Key Points about Digital Load
  • What is Recovery?
  • Key Points about Recovery
  • The Elastic Band Metaphor
  • Key Points About the Elastic Band Metaphor
  • Your Elastic Band; Finding the Balance between Effort and Recovery
  • Why is Exercise so Important?
  • Key Points about Exercise
  • Setting a Structure
  • Plan Positive Behaviours: Exercise
  • My Best Tools
  • Your Journal: Making Things Easier
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Welcome to Lesson 4
  • Status Update
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Sleep Physiology Part I
    Optional
  • Key Points about Sleep Physiology I
    Optional
  • Sleep Physiology Part II
    Optional
  • Key Points about Sleep Physiology II
    Optional
  • Interference of Sleep Regulation
    Optional
  • Key Points about Interference of Sleep Regulation
    Optional
  • Find Your Recipe for Good Sleep
  • How to Complete Your Sleep Diary
    Optional
  • Sleep Hygiene
    Optional
  • Key Points about Sleep Hygiene
    Optional
  • Regular Sleep and Connecting the Bed to Sleep
    Optional
  • Creating Bedtime Routines
    Optional
  • Guided Sleep 1
    Optional
  • Body Scan Exercise for Better Sleep
    Optional
  • Plan Positive Behaviours: Sleep
    Optional
  • Journal: Sleep, Stress and Depression
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Welcome to Lesson 5
  • Status Update
  • Activity Review
  • Values Check-Up
  • About Feelings
  • The Social Brain
  • Key Points about the Social Brain
  • Social Comparison
  • Key Points about Social Comparison
  • The Spotlight Effect
  • Key Points About the Spotlight Effect
  • What's Been Good Today?
  • Plan Positive Behaviours: Digital Load
  • Writing Exercise: Affirmation
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Welcome to Lesson 6
  • Status Update
  • Insomnia Severity Index
  • Activity Review
    Optional
  • Sleep Habits Check-up
    Optional
  • Running on Autopilot
  • Key Points about Running on Autopilot
  • About Thinking Errors
  • Key Points about Thinking Errors
  • Mapping Your Negative Thoughts
    Optional
  • Your Gratitude Log
  • Plan Positive Behaviours: Dealing with Negative Thoughts
  • Your Journal
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Welcome to Lesson 7
  • Status Update
  • Activity Review
  • Dealing with Thoughts: Change and Acceptance
  • Inner Dialogue
  • Key Points about Inner Dialogue
  • Creating Alternative Thoughts
    Optional
  • Acceptance
  • Introduction to Mindfulness
  • Key Points About Mindfulness
  • Notice and Return Meditation 1
    Optional
  • Floating Leaves 1
    Optional
  • Your Gratitude Log
  • Plan Positive Behaviours: Mindfulness
  • Writing Exercise: A Supportive Voice
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Welcome to Lesson 8
  • Status Update
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Sleep Habits Check-up
    Optional
  • Worry and Rumination
  • Key Points about Worry and Rumination
  • Why Worry Escalates
  • Key Points about Why Worry Escalates
  • Focused Attention
  • Key Points about Focused Attention
  • Attention Training: Nature Sounds 1
  • Postponement Periods
  • Key Points about Postponement Periods
  • Postponement Log: Worry
  • Postponement Log: Rumination
  • Your Gratitude Log
  • Plan Positive Behaviours: Worry and Rumination
  • Your Journal: Reflecting on Postponement
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Welcome to Lesson 9
  • Status Update
  • Activity Review
  • Social Support
    Optional
  • Key Points about Social Support
  • Building Healthy Relationships
    Optional
  • Key Points about Healthy Relationships
  • My Circles of Support
    Optional
  • Your Gratitude Log
  • Plan Positive Behaviours: Social Activity
  • Your Journal: The Social Me
    Optional
  • Chat: Chen and Yasmine
    Optional
  • Summary and Planning
  • Welcome to the Last Lesson
  • Status Update
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Sleep Habits Check-up
    Optional
  • Values Check-Up
  • Keep Working
  • Key Points about Keep Working
  • Review Your Toolkit and Stay on Top of Setbacks
  • Chen and Yasmine's Final Chat in the Program
  • Plan Positive Behaviours: The Best
  • Writing Exercise: Legacy Writing
    Optional
  • What do I do From Here?
  • What did You Think About this Program?
    Optional