Stress and Recovery

Stress Regulation

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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 we will use Heart Rate Variability (HRV) training as a tool to aid the recovery and stress regulation of our 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 HRV
  • Status Update
  • Meet Oscar
  • Barriers
    Optional
  • Oscar Getting Help
  • HRV Basics
  • Biofeedback and HRV
  • HRV Training Guide
  • Breathing Measurement Chart 1
    Optional
  • Introduction to HRV Training Applications
  • HRV Training 1
  • Guided Sleep 1
    Optional
  • Diary Oscar
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
2. Understanding Stress
  • Status Update
  • Understanding Hyperventilation and Relaxation
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Oscar Joins the Group
  • Observation Model
  • Getting to Know the Observation Model
    Optional
  • Why Worry Escalates
    Optional
  • HRV Training 2
    Optional
  • Oscar Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
3. Observe and Handle Worry
  • Status Update
  • Understanding Stress
  • My Stress Bucket
  • My Three Main Stressors
    Optional
  • Worry and Rumination
  • Postponement Periods
  • Postponement Instructions
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • HRV Training 3
    Optional
  • Oscar Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
4. Fine-Tuning Your Thoughts
  • Status Update
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors 1
    Optional
  • Creating Alternative Thoughts 1
    Optional
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors 2
    Optional
  • Creating Alternative Thoughts 2
    Optional
  • HRV Training 4
    Optional
  • Diary Oscar
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
5. Helpful and Unhelpful Ways of Coping
  • Status Update
  • Stress Bucket
  • Coping Strategies
  • Mapping Helpful and Unhelpful Coping Strategies
  • Separating Thoughts from Emotions
    Optional
  • Observation Model Activity
    Optional
  • HRV Training 5
    Optional
  • Diary Oscar
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
6. Safety Behaviours and Inner Dialogue
  • Status Update
  • Safety Behaviours
  • Worry Related Behaviours
  • Replacing Safety Behaviours
  • Inner Dialogue
  • Exploring our Inner Dialogue
    Optional
  • Creating Supportive Inner Dialogue
  • HRV Training 6
    Optional
  • Oscar Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
7. Healthy Relationships
  • Status Update
  • Assertiveness
    Optional
  • Assertiveness Techniques
    Optional
  • Act More Assertively
    Optional
  • Mapping Unassertive Behaviour
    Optional
  • Becoming More Assertive
    Optional
  • Building Healthy Relationships
    Optional
  • Creating Habits
  • Three Habits I Want to Strengthen
    Optional
  • HRV Training 7
    Optional
  • Oscar's Diary
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
8. Habits for Life
  • Keep Working
  • Oscar Summary
  • Revisit Your Goals
    Optional
  • Intro to Stress Bucket II
    Optional
  • Revisiting the Stress Bucket
  • Finding the Tool to Deal with the Trigger 1
  • Oscar Diary
    Optional
  • My Diary
    Optional