Stress and Recovery

Work and Life in Balance

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About this program
Learn to meet the challenges of a busy work life and equip yourself with the tools to regulate stress, achieve optimal recovery and increase your overall wellbeing. Many people experience high levels of stress in their workplace, whether due to deadlines, high pressure or conflict situations. Long-term stress is bad for health, and can affect all areas of your life. 

This program will not only give you the tools to manage stress, it will also help you find a good balance between the demands of a busy job and the needs of your personal and family life- and between effort and recovery. You will begin by mapping the main challenges you are facing at the moment as well as the goals and values you want to work towards. You will then be taken step-by-step through learning a range of tried and tested tools for reducing stress, including everything from HRV training and mindfulness to powerful tools for managing conflict. 
 
By completing this program you will increase your capacity to manage stress and challenges at work, enhance your mental skill set and invest in your own psychological wellbeing.
1. Understanding Stress and Recovery
  • Welcome to Your Program for a Sustainable Working Life
    Preview
  • How the Program Works
    Preview
  • Learning Model
  • Focus for the Lesson: Understanding Stress and Recovery
  • Status Update
  • Meet Elliot
    Preview
  • Key Points from Elliot's Story
  • Elliot Visits the Psychologist
  • Key Points from Elliot's Visit to the Psychologist
  • Introduction to Stress and Recovery
  • Understanding Stress
    Preview
  • Key Points from Understanding Stress
  • Knowledge Check: Understanding Stress
  • What is Recovery?
  • Key Points about Recovery
  • The Elastic Band Metaphor
  • Your Elastic Band - Finding the Balance between Effort and Recovery
  • What is important to you?
  • Why Learn Relaxation Exercises?
  • Guided Breathing Exercise 1
    Optional
  • Progressive Muscle Relaxation Intro
    Optional
  • Elliot's Diary 1
    Optional
  • Writing Exercise: Your Story
  • Lesson 1 Summary
  • Building Your Toolkit
  • Introduction to Scheduling Your Practice Time
  • What Did You Think About this Lesson?
2. Understanding Stress and HRV Training
  • Focus for the Lesson: Understanding Stress and HRV Training
  • Status Update
  • Activity Review 1
  • Introduction to the Observation Model
  • Observation Model
  • Key Points about the Observation Model
  • Knowledge Check: Observation Model
  • Getting to Know the Observation Model
  • Stress Bucket
  • Key Points about the Stress Bucket
  • My Stress Bucket
  • My Three Main Stressors
    Optional
  • Fight Flight Freeze
  • Key Points about Fight, Flight and Freeze
  • Knowledge Check: Fight, Flight or Freeze
  • Mapping My FFF symptoms
  • Understanding Hyperventilation and Relaxation
  • HRV Basics
    Optional
  • Biofeedback and HRV
    Optional
  • Key Points about Biofeedback and HRV
  • HRV Training Guide
    Optional
  • Key Points about HRV Training
  • Knowledge Check: HRV Training
  • Introduction to HRV Training Applications
    Optional
  • HRV Training 1
    Optional
  • Elliot's Diary 2
    Optional
  • Writing Exercise: Affirmative Writing
  • Lesson 2 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
3. Sleep and Recovery
  • Focus for the Lesson: Sleep and Recovery
  • Status Update
  • Insomnia Severity Index
  • Activity Review 2
  • Values Check-Up
  • Sleep Physiology Part I
  • Key Points about Sleep Physiology I
  • Knowledge check - Sleep Physiology I
  • Sleep Physiology Part II
    Optional
  • Key Points about Sleep Physiology II
    Optional
  • Knowledge check - Sleep Physiology II
  • Interference of Sleep Regulation
  • Key Points about Interference of Sleep Regulation
  • Knowledge check - Interference of Sleep Regulation
  • Sleep Hygiene
  • Key Points about Sleep Hygiene
  • Knowledge check - Lifestyle Factors and Sleep Hygiene
  • Creating Habits around Sleep
  • Plan for Good Sleep Habits
  • How to Complete Your Sleep Diary
  • My Sleep Diary
  • Body Scan Exercise 1
  • Elliot's diary 3
  • Writing Exercise - Sleep Routines
  • Lesson 3 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
4. Helpful Mental Habits
  • Focus for the Lesson: Helpful Mental Habits
  • Status Update
  • Activity Review 3
  • The DMN and Mental Habits
    Optional
  • Key Points about the DMN and Mental Habits
  • Knowledge Check: The DMN and Mental Habits
  • Worry and Rumination
  • Key Points about Worry and Rumination
  • Why Worry Escalates
  • Key Points about Why Worry Escalates
  • Knowledge Check: Why Worry Escalates
  • Postponement Periods
  • Key Points about Postponement Periods
  • Postponement Instructions
  • Knowledge Check: Postponement Periods
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Elliot's Diary 4
    Optional
  • Writing Exercise: Expressing Yourself
  • Lesson 4 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
5. Helpful and Unhelpful Ways of Coping
  • Focus for the Lesson: Helpful and Unhelpful Ways of Coping
  • Status Update
  • Activity Review 4
  • Sleep Habits Check-up
  • Values Check-Up
  • Safety Behaviours
  • Key Points About Safety Behaviours
  • Knowledge Check: Safety Behaviours
  • Replacing Safety Behaviours
  • Worry Related Behaviours
  • Key Points About Worry Related Behaviours
  • Mapping Helpful and Unhelpful Coping Strategies
  • Inner Dialogue
  • Key Points about Inner Dialogue
  • Knowledge Check: Inner Dialogue
  • Creating Supportive Inner Dialogue
  • Introduction to Mindfulness
  • Key Points About Mindfulness
  • Knowledge Check: Mindfulness
  • Notice and Return Meditation 1
    Optional
  • Floating Leaves 1
    Optional
  • Elliot's Diary 5
    Optional
  • Writing Exercise: Stream of Consciousness
  • Lesson 5 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
6. Building Confidence and Strengthening Relationships
  • Focus for the Lesson 6: Building Confidence and Strengthening Relationships
  • Status Update
  • Insomnia Severity Index
  • Activity Review 5
  • Assertiveness
    Optional
  • Key Points about Assertiveness
  • Assertiveness Techniques
    Optional
  • Key Points about Assertiveness Techniques
  • Knowledge Check: Assertiveness
  • Observation Model: Mapping Unassertive Behaviour
    Optional
  • Observation Model: Becoming More Assertive
    Optional
  • Act More Assertively
    Optional
  • Building Healthy Relationships
    Optional
  • Key Points about Healthy Relationships
  • Knowledge Check: Building Healthy Relationships
  • Social Support
    Optional
  • My Circles of Support
  • Three Habits I Want to Strengthen
    Optional
  • Elliot's Diary 6
    Optional
  • Writing Exercise: Perspective Taking
  • Lesson 6 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
7. Managing Difficult Situations
  • Focus for the Lesson 7: Managing Difficult Situations
  • Status Update
  • Activity Review 6
  • Sleep Habits Check-up
  • Values Check-Up
  • Conflict Resolution 1: Preventing Conflict
  • Key Points about Conflict Resolution 1
  • Conflict Resolution 2: Dialogue and Discussion
  • Key Points about Conflict Resolution 2
  • Conflict Resolution 3: Communication Techniques
  • Key Points about Conflict Resolution 3
  • Knowledge Check: Conflict Resolution
  • Conflict Resolution Log
    Optional
  • Observation Model: Conflict
    Optional
  • Perspective Taking
    Optional
  • Elliot's Diary 7
    Optional
  • Writing Exercise: Finding the Positive
  • Lesson 7 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
8. When Our Minds Play Tricks
  • Focus for the Lesson 8: When Our Minds Play Tricks
  • Status Update
  • Activity Review 7
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Key Points about Thinking Errors
  • Info Sheet: Common Thinking Errors 1
    Optional
  • Knowledge Check: Cognitive Bias 1
  • Creating Alternative Thoughts 1
    Optional
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors 2
    Optional
  • Knowledge Check: Cognitive Bias 2
  • Creating Alternative Thoughts 2
    Optional
  • Focused Attention
  • Key Points about Focused Attention
  • Knowledge Check: Focused Attention
  • Attention Training: Nature Sounds 1
  • Elliot's Diary 8
    Optional
  • Writing Exercise: Going Deeper
  • Lesson 8 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
9. Keep up the Good Work
  • Focus for the Lesson 9: Keep up the Good Work
  • Status Update
  • Insomnia Severity Index
  • Activity Review 8
  • Sleep Habits Check-up
  • Values Check-Up
  • Summary Elliot
  • Keep Working
  • Key Points about Keep Working
  • Revisiting the Stress Bucket (Work Stress)
  • Review Your Elastic Band Balance
  • Review Your Toolkit and Stay on Top of Setbacks
  • Elliot's Final Diary Entry
    Optional
  • Writing Exercise: Legacy Writing
  • Program Summary
  • What do I do From Here?
    Optional
  • What did You Think About this Program?