How To Manage Stress - Evidence Based Exercises

Learn to manage work and life stress with evidence based exercises

What you'll learn
Learn various body relaxation techniques
Learn various stress coping strategies
Learn evidence-based stress management techniques
Create a stress coping plan
Requirements
No previous knowledge of stress management required
Description
How to manage stress - Evidence-based exercisesWe all feel stressed at one time or another. It's a normal and healthy reaction to change or a challenge. But stress that goes on for over a few weeks can affect your health. Keep stress from making you sick by learning healthy ways to manage it. Stress management offers a range of strategies to help you better deal with stress and difficulty (adversity) in your life. Managing stress can help you lead a more balanced, healthier life.Stress is an automatic physical, mental and emotional response to a challenging event. It's a normal part of everyone's life. When used positively, stress can lead to growth, action and change. But negative, long-term stress can lessen your quality of life.From minor challenges to major crises, stress is part of life. And while you can't always control your circumstances, you can control how you respond to them.When stress becomes overwhelming, or it's chronic, it can take a toll on your well-being. That's why it's important to have effective stress relievers that can calm your mind and your body.In this course, you will learn various meditation & relaxation techniques that are helpful even to people who are clinically depressed or deal with major illnesses that cause stress in everyday life. These techniques are recommended by Psychiatrists and Doctors for effectively dealing with stress and anxiety.

Overview

Section 1: Introduction

Lecture 1 Introduction

Section 2: Distraction Skills for Stress Management

Lecture 2 Introduction to Basic Distress Tolerance Skills

Lecture 3 Self Destructive Stress Coping Methods

Lecture 4 Pain is inevitable, Suffering is optional

Lecture 5 Distraction Skill 1 - Self Destructive Behaviors

Lecture 6 Distraction Skill 2 - Pleasurable Activities

Lecture 7 Distraction Skill 3 - Attending to Others

Lecture 8 Distraction Skill 4 - Distracting Thoughts

Lecture 9 Distraction Skill 5 - Leaving

Lecture 10 Distraction Skill 6 - Chores & Tasks

Lecture 11 Distraction Skill 7 - Counting

Lecture 12 Creating your own distraction plan to cope with stress

Section 3: Self Soothing Skills for Stress Management

Lecture 13 Introduction to Self Soothing Skills to manage stress

Lecture 14 Self Soothing Skills 1 - Smell

Lecture 15 Self Soothing Skills 2 - Vision

Lecture 16 Self Soothing Skills 3 - Hearing

Lecture 17 Self Soothing Skills 4 - Taste

Lecture 18 Self Soothing Skills 5 - Touch

Lecture 19 Create a Self Soothing Plan

Section 4: Radical Self Acceptance for Stress Management

Lecture 20 Radical Self Acceptance for Stress Management

Section 5: Advance Distress Tolerance Skills

Lecture 21 Introduction to Advance Methods of Distress Tolerance

Lecture 22 Advance DTS 1 - Safe Place Visualization

Lecture 23 Advance DTS 2 - Cue Controlled Relaxation

Lecture 24 Advance DTS 3 - Time Out

Lecture 25 Advance DTS 4 - Self Encouraging Thoughts

Lecture 26 Advance DTS 5 - Self Affirmations

Lecture 27 Create DTS Coping Plan for Stress Management

Section 6: Mindfulness & Meditation for Stress Management

Lecture 28 Understanding Agitated & Stressed Mind

Lecture 29 Anapana Meditation - Breath Awareness for Stress Management

Lecture 30 Vipassana Meditation - Body Scan Meditation for Stress Management

Lecture 31 Guided Vipassana/Body Scan Meditation for Stress Management

Lecture 32 Being with Stress/Anxiety for Stress Management

Section 7: Body Relaxation Exercises for Stress Management

Lecture 33 Introduction to Body Relaxation Exercises for Stress Management

Lecture 34 Abdominal Breathing for Stress Management

Lecture 35 (PMR) Progressive Muscle Relaxation for Stress Management

Lecture 36 Relaxation without Tension for Stress Management

Lecture 37 Visualization for Stress Management

Lecture 38 Understanding the nature of Mind

Section 8: Bonus

Lecture 39 Exercise to clear your mind of stress

Section 9: Conclusion

Lecture 40 Conclusion

Lecture 41 Course Completion

Everyone interested in stress management