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
    Optional
  • 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
    Optional
  • To Create Habits
  • Breathing Measurement Chart 1
    Optional
  • Guided Breathing Exercise 1
    Optional
  • Progressive Muscle Relaxation Intro
    Optional
  • Guided Sleep 1
    Optional
  • Elliot's Diary 1
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
2. Understanding Stress and HRV Training
  • Wellbeing Index
  • Understanding Stress
    Preview
  • My Stress Bucket
  • My Three Main Stressors
    Optional
  • Fight Flight Freeze
  • Mapping My FFF symptoms
  • Understanding Hyperventilation and Relaxation
  • HRV Basics
    Optional
  • Biofeedback and HRV
    Optional
  • HRV Training Guide
    Optional
  • Introduction to HRV Training Applications (nb)
    Optional
  • HRV Training 1
    Optional
  • Progressive Muscle Relaxation 2
    Optional
  • Elliot's Diary 2
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
3. Helpful Mental Habits
  • Wellbeing Index
  • The DMN and Mental Habits
    Optional
  • Attention Training: Nature Sounds 1
    Optional
  • 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
    Optional
  • Progressive Muscle Relaxation 3
    Optional
  • HRV Training 2
    Optional
  • Elliot's Diary 3
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
4. Helpful and Unhelpful Ways of Coping
  • Wellbeing Index
  • Safety Behaviours
  • Replacing Safety Behaviours
  • Worry Related Behaviours
  • Mapping Helpful and Unhelpful Coping Strategies
  • Floating Leaves 1
    Optional
  • Notice and Return Meditation 2
    Optional
  • HRV Training 3
    Optional
  • Progressive Muscle Relaxation 4
    Optional
  • Attention Training: Nature Sounds 2
    Optional
  • Elliot's Diary 4
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
5. Building Confidence and Strengthening Relationships
  • Wellbeing Index
  • Assertiveness
    Optional
  • Assertiveness Techniques
    Optional
  • Assertive Behaviours
    Optional
  • Mapping Unassertive Behaviour
    Optional
  • Becoming More Assertive
    Optional
  • Building Healthy Relationships
    Optional
  • Social Support
    Optional
  • My Circles of Support
  • Three Habits I Want to Strengthen
    Optional
  • Body Scan Exercise 1
    Optional
  • Notice and Return Meditation 3
    Optional
  • Attention Training: Nature Sounds 3
    Optional
  • HRV Training 4
    Optional
  • Progressive Muscle Relaxation 5
    Optional
  • Elliot's Diary 5
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
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
    Optional
  • Observation Model: Conflict
    Optional
  • Perspective Taking
    Optional
  • Floating Leaves 2
    Optional
  • Progressive Muscle Relaxation 6
    Optional
  • HRV Training 5
    Optional
  • Elliot's Diary 6
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
7. When Our Mind Plays Tricks
  • Wellbeing Index
  • Thinking Errors
  • Cognitive Biases and Unhelpful Thinking 1
  • Info Sheet: Common Thinking Errors, Part 1
    Optional
  • Creating Alternative Thoughts 1
    Optional
  • Progressive Muscle Relaxation 7
    Optional
  • Cognitive Biases and Unhelpful Thinking 2
  • Info Sheet: Common Thinking Errors, Part 2
    Optional
  • Creating Alternative Thoughts 2
    Optional
  • Focused Attention
  • Notice and Return Meditation 4
    Optional
  • Body Scan Exercise 2
    Optional
  • HRV Training 6
    Optional
  • Elliot's Diary 7
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
8. Looking After Yourself
  • Wellbeing Index
  • What is Recovery?
    Optional
  • Healthy Sleep Advice
    Optional
  • Activity Planning: Sleep
  • Inner Dialogue
  • Exploring our Inner Dialogue
    Optional
  • Creating Supportive Inner Dialogue
  • Separating Thoughts from Emotions
    Optional
  • Why Worry Escalates
  • Floating Leaves 1
  • Body Scan Exercise 3
    Optional
  • Values Check-Up
    Optional
  • HRV Training 7
    Optional
  • Elliot's Diary 8
    Optional
  • My Diary
    Optional
  • What Did You Think About this Lesson?
    Optional
9. Keep up the Good Work
  • Wellbeing Index
  • Summary Elliot
  • Keep Working
  • Revisit Your Goals
    Optional
  • Revisiting the Stress Bucket
    Optional
  • Finding the Tool to Deal with the Trigger 1
  • Progressive Muscle Relaxation 8
    Optional
  • Elliot's Final Diary Entry
    Optional
  • My Diary
    Optional
  • What do I do From Here?
    Optional