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.
  • Welcome to Your Program for a Sustainable Working Life
  • Status Update
  • Introduction to Lesson 1
  • Meet Elliot
    Optional
  • Key Points from Elliot's Story
    Optional
  • Elliot Visits the Psychologist
    Optional
  • Key Points from Elliot's Visit to the Psychologist
    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
  • Elliot's Diary 1
    Optional
  • Summary and Planning
  • Introduction to Lesson 2
  • Status Update
  • Activity Review
  • Introduction to Stress
  • Understanding Stress
    Preview
  • Key Points from Understanding Stress
  • Key Points about Stress Bucket
  • Stress Bucket and Coping Strategies
  • Your Inner Values
  • Key Points about Values
  • What are Your Values?
  • Plan Positive Behaviours
  • Your Journal: Values
    Optional
  • Elliot's Diary 2
    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
  • HRV Introduction
  • HRV Training Guide
    Optional
  • Key Points about HRV Training
    Optional
  • Introduction to HRV Training Applications
    Optional
  • HRV Training 1
    Optional
  • Plan Positive Behaviours: Exercise
  • My Best Tools
  • Your Journal: Making Things Easier
    Optional
  • Elliot's Diary 3
    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
    Optional
  • 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
  • Bedtime Routines
    Optional
  • Guided Sleep 1
    Optional
  • Body Scan Exercise for Better Sleep
    Optional
  • Journal: Sleep
    Optional
  • Elliot's diary 4
    Optional
  • Summary and Planning
  • Welcome to Lesson 5
  • Status Update
  • Activity Review
  • Values Check-Up
    Optional
  • Running on Autopilot
  • Key Points about Running on Autopilot
  • About Thinking Errors
  • Key Points about Thinking Errors
  • Different Types of Thinking Errors
  • Key Points About Different Kinds of Thinking Errors
  • Mapping Your Negative Thoughts
  • Plan Positive Behaviours: Dealing with Negative Thoughts
  • Your Journal
    Optional
  • Elliot's Diary 5
    Optional
  • Summary and Planning
  • Welcome to Lesson Six
  • Status Update
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Sleep Habits Check-up
    Optional
  • Dealing with Thoughts: Change and Acceptance
  • Inner Dialogue
  • Key Points about Inner Dialogue
  • Creating Alternative Thoughts
  • Acceptance
  • Introduction to Mindfulness
  • Key Points About Mindfulness
  • Notice and Return Meditation 1
    Optional
  • Floating Leaves 1
    Optional
  • Plan Positive Behaviours: Mindfulness
  • Writing Exercise: A Supportive Voice
    Optional
  • Elliot's Diary 6
    Optional
  • Summary and Planning
  • Welcome to Lesson 7
  • Status Update
  • Activity Review
  • 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
    Optional
  • Postponement Periods
  • Key Points about Postponement Periods
  • Postponement Log: Worry
    Optional
  • Postponement Log: Rumination
    Optional
  • Plan Positive Behaviours: Worry and Rumination
  • Your Journal: Reflecting on Postponement
    Optional
  • Elliot's Diary 7
    Optional
  • Summary and Planning
  • Welcome to Lesson 8
  • Status Update
  • Insomnia Severity Index
    Optional
  • Activity Review
  • Sleep Habits Check-up
    Optional
  • Assertiveness
  • Key Points about Assertiveness
  • Assertiveness Techniques
  • Key Points about Assertiveness Techniques
  • Observation Model: Mapping Unassertive Behaviour
    Optional
  • Observation Model: Becoming More Assertive
    Optional
  • Act More Assertively
    Optional
  • Social Support
  • Key Points about Social Support
  • Building Healthy Relationships
  • Key Points about Healthy Relationships
  • My Circles of Support
  • Plan Positive Behaviours: Social Activity
  • Your Journal: The Social Me
    Optional
  • Elliot's Diary 8
    Optional
  • Summary and Planning
  • Welcome to Lesson 9
  • Status Update
  • Activity Review
  • 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
  • Conflict Resolution Log
    Optional
  • Observation Model: Conflict
    Optional
  • Perspective Taking
    Optional
  • Writing Exercise: Affirmation
    Optional
  • Elliot's Diary 9
    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
  • Summary Elliot
    Optional
  • Keep Working
  • Key Points about Keep Working
  • Review Your Toolkit and Stay on Top of Setbacks
    Optional
  • Plan Positive Behaviours: The Best
  • Elliot's Final Diary Entry
    Optional
  • Writing Exercise: Legacy Writing
    Optional
  • What do I do From Here?
  • What did You Think About this Program?
    Optional