Name: Work and Life in Balance
Price: 105.0 EUR

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
Understanding Stress
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

Author

Chief Psychologist

Henrik Haaland Jahren

Henrik H. Jahren is an authorized psychologist in both Norway and Australia. After graduating as a clinical psychologist in Australia, he has worked with the development and delivery of psychological services in clinical, sport and organizational psychology over the past 10 years. During the last 3 years, he has been a part of the sports psychology department of the Norwegian Olympic Committee. Before that, he ran a private practice for 7 years (in Norway and internationally). He has experience from the public specialist care treating patients with severe mental disorders, and as a psychologist for a public initiative that addresses workers at risk of sick leave due to mental challenges.

PhD in Public Health

Helena Schiller

Helena Schiller, who has a PhD in Public Health, has her background within Psychology. She has worked as a researcher for seven years at the Stress Research Institute at the Stockholm University, with a focus on Work, Stress, Sleep and Health. During one of her research projects she led a CBT-based sleep program at several workplaces in order to improve sleep and health among workers. In addition, Helena has worked as a HR-manager at Acne Studios for several years before her time in the academy. During 2018, she was a teacher and course coordinator of the course “Psychology of Work” at the renowned Stockholm School of Economics. She also released her first book “The Sleep Puzzle; Work, Stress and Sleep - How to get the pieces together" the same year. Beside her employment at Braive she works as an Associate Professor at the Department of Psychology at Stockholm University where she is head of the course "Work Psychology".

Enroll €105