Stress and Recovery

Work Related Stress

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About this program
Learn to meet the challenges of a busy work life and equip yourself with tools to regulate stress, improve restitution, resolve conflict, perform at your best and increase wellbeing overall. Many people experience high levels of stress in their place of work, whether due to deadlines, high-pressure situations or conflict with colleagues. Long-term stress is bad for business: reducing productivity, increasing absence and spilling over into other areas of our lives. This program will give you the tools to manage stress and balance the demands of a busy job with the needs of your personal and family life. You will begin by mapping the main challenges you are facing at the moment and clarifying 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 HRV training, mindfulness and worry postponement. You'll also gain a greater understanding of how stress affects your mind and body, learn to spot biases and errors in your own thinking, and learn powerful tools for managing conflict. By completing this program you are increasing your capacity to manage stress and challenges at work, enhancing your mental skill set and investing in your own psychological wellbeing. 
1. Introduction to Stress Regulation
  • Wellbeing Index
  • Meet Elliot
  • Elliot Visits the Psychologist
  • Growth and Fixed Mindset
  • Goal Setting
  • My Achievement Goals
  • Values
  • What are Your Values?
  • Towards and Away Moves: Work and Education
  • Towards and Away Moves: Leisure
  • Towards and Away Moves: Personal Growth
  • Towards and Away Moves: Relationships
  • Observation Model
  • Getting to Know the Observation Model
  • To Create Habits
  • Breathing Measurement Chart 1
  • Guided Breathing Exercise 1
  • Progressive Muscle Relaxation 1
  • Guided Sleep 1
  • Elliot's Diary 1
  • My Diary
2. Understanding Stress and HRV Training
  • Wellbeing Index
  • Understanding Stress
  • My Stress Bucket
  • My Three Main Stressors
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Understanding Hyperventilation and Relaxation
  • HRV Basics
  • Biofeedback and HRV
  • HRV Training Guide
  • Introduction to HRV Training Applications (nb)
  • HRV Training 1
  • Progressive Muscle Relaxation 2
  • Elliot's Diary 2
  • My Diary
3. Helpful Mental Habits
  • Wellbeing Index
  • The DMN and Mental Habits
  • Attention Training: Nature Sounds 1
  • Worry and Rumination
  • Your Postponement Log
  • Postponement Instructions
  • Postponement Log: Worry 1
  • Postponement Log: Rumination 1
  • Introduction to Mindfulness
  • Notice and Return Meditation 1
  • Values Check-Up
  • Progressive Muscle Relaxation 3
  • HRV Training 2
  • Elliot's Diary 3
  • My Diary
4. Helpful and Unhelpful Ways of Coping
  • Wellbeing Index
  • Safety Behaviours
  • Identifying Safety Behaviours
  • Worry Related Behaviours
  • Mapping Helpful and Unhelpful Coping Strategies
  • Floating Leaves 1
  • Notice and Return Meditation 2
  • HRV Training 3
  • Progressive Muscle Relaxation 4
  • Attention Training: Nature Sounds 2
  • Elliot's Diary 4
  • My Diary
5. Building Confidence and Strengthening Relationships
  • Wellbeing Index
  • Assertiveness
  • Assertiveness Techniques
  • Assertive Behaviours
  • Mapping Unassertive Behaviour
  • Becoming More Assertive
  • Building Healthy Relationships
  • Social Support
  • My Circles of Support
  • Three Habits I Want to Strengthen
  • Body Scan Exercise 1
  • Notice and Return Meditation 3
  • Attention Training: Nature Sounds 3
  • HRV Training 4
  • Progressive Muscle Relaxation 5
  • Elliot's Diary 5
  • My Diary
6. Managing Difficult Situations
  • Wellbeing Index
  • Conflict Resolution 1: Preventing Conflict
  • Conflict Resolution 2: Dialogue and Discussion
  • Conflict Resolution 3: Communication Techniques
  • Conflict Resolution Log
  • Observation Model: Conflict
  • Perspective Taking
  • Floating Leaves 2
  • Progressive Muscle Relaxation 6
  • HRV Training 5
  • Elliot's Diary 6
  • My Diary
7. When Our Mind Plays Tricks
  • Wellbeing Index
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
  • Creating Alternative Thoughts 1
  • Progressive Muscle Relaxation 7
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
  • Creating Alternative Thoughts 2
  • Focused Attention
  • Notice and Return Meditation 4
  • Body Scan Exercise 2
  • HRV Training 6
  • Elliot's Diary 7
  • My Diary
8. Looking After Yourself
  • Wellbeing Index
  • What is Restitution?
  • Healthy Sleep Advice
  • Activity Planning: Sleep
  • Inner Dialogue
  • Exploring our Inner Dialogue
  • Creating Supportive Inner Dialogue
  • Separating Thoughts from Emotions
  • Why Worry Escalates
  • Floating Leaves 1
  • Body Scan Exercise 3
  • Values Check-Up
  • HRV Training 7
  • Elliot's Diary 8
  • My Diary
9. Keep up the Good Work
  • Wellbeing Index
  • Summary Elliot
  • Keep Working
  • Revisit Your Goals
  • Revisiting the Stress Bucket
  • Finding the Tool to Deal with the Trigger 1
  • Progressive Muscle Relaxation 8
  • Elliot's Final Diary Entry
  • My Diary
  • What do I do From Here?