Beat Stress With Cbt & Mindfulness

Master stress relief with 20 evidence-based techniques: relaxation skills, time management, mindfulness, and resilience

What you'll learn

Identify your stress triggers and patterns—and understand their mind–body effects.

Apply 20+ evidence-based tools to calm anxiety fast and stay composed under pressure.

Reframe unhelpful thoughts with CBT to reduce worry, think clearly, and boost confidence.

Pause reactive spirals using STOP, breathing, and PMR to regulate emotions on demand.

Set healthy boundaries and say “no” clearly to protect your time, energy, and focus.

Build a resilient mindset—growth, optimism, gratitude—and bounce back from setbacks.

Master time management: schedule, prioritize, and focus to get more done with less stress.

Upgrade lifestyle habits—sleep, exercise, nutrition, hydration—for sustainable calm.

Requirements

No prior experience is required—this course is beginner-friendly and designed for busy students, professionals, and anyone feeling overwhelmed. You’ll just need a device with internet access (speakers or headphones recommended), a notebook or digital notes app for reflections and worksheets, and a quiet spot for short practice sessions. A simple timer (phone/Pomodoro app), calendar or task manager, and optional printer for worksheets can help you apply the tools. Comfortable clothing, a water bottle, and—if you like— a yoga mat or chair for relaxation exercises are useful but not essential. Most importantly, bring an open mind, curiosity to experiment, and a willingness to practice a few minutes a day. Note: this course is educational and not a substitute for therapy or medical care; if you’re experiencing severe distress, trauma symptoms, or a mental-health crisis, please consult a qualified professional and adapt exercises to your needs.

Description

Feeling stretched thin, overwhelmed, or stuck in unhelpful thought loops? You’re not alone—and you don’t have to stay there. This practical, science-backed stress management course gives you the exact tools therapists teach in session—CBT, DBT, and Mindfulness—plus time management systems, lifestyle habits, and resilience training so you can lower anxiety, prevent burnout, and feel in control again.Led by Reza, a registered psychologist, this comprehensive, step-by-step program turns proven methods into simple actions you can use the same day: cognitive defusion, thought reframing, the Circle of Control, the STOP technique, breathing exercises (Box, 4-7-8, Diaphragmatic), Progressive Muscle Relaxation (PMR), mindfulness and meditation, guided imagery, assertive communication, problem solving, the Eisenhower Matrix, Pomodoro, task batching, sleep, exercise, nutrition, hydration, growth mindset, optimism, gratitude, and social support.Whether you’re a busy professional, student, parent, carer, educator, or leader, you’ll build a personalized stress plan that’s realistic, repeatable, and grounded in evidence.Why this course (and why now)?Stress is not just “in your head”. You’ll understand the brain–body link (amygdala, fight/flight, cortisol) and how to calm your nervous system fast.Action over theory. Every concept is followed by a guided exercise, worksheet, or real-life example so you can implement immediately.All-in-one toolkit. Instead of piecing together tips from random videos, you get a cohesive system covering cognition, emotions, behavior, time, and lifestyle—the levers that actually move stress.Built for real life. Short, clear lessons; plug-and-play templates; flexible practices you can do at your desk, in your car (breathing), or before bed.What you’ll be able to do after this courseCalm your body on demand with breathing, PMR, mindfulness, and guided imagery.Defuse unhelpful thoughts and reframe them using CBT—so your mind stops running the show.Redirect energy to what matters using the Circle of Control & Influence.Set boundaries and say no without guilt; communicate assertively and kindly.Prioritize and plan with the Eisenhower Matrix, time blocking, Pomodoro, and task batching.Build supportive sleep, movement, and nutrition habits that make stress easier to handle.Grow long-term resilience with a growth mindset, optimism, gratitude, and social support.Create and use a personal stress management plan—your repeatable roadmap for calm and clarity.What’s inside (module snapshot)Section 1 – Introduction & FoundationsWhat stress is, types of stress (eustress, acute, episodic, chronic), and the brain–body connection.How to learn effectively here: Light Switch Effect, Experiment mindset, Stages of Change.Interactive worksheets to track triggers and symptoms.Section 2 – Cognitive Techniques (CBT/ACT)Cognitive Defusion: “I’m having the thought that…” to create mental distance.Thought Reframing: test evidence, write balanced alternatives, lower distress.Circle of Control/Influence/Concern: refocus attention where action is possible.Section 3 – Relaxation & Distress Tolerance (DBT/MBSR)STOP Technique (Stop, Take a breath, Observe, Proceed).Breathing: Box, 4-7-8, Diaphragmatic.Progressive Muscle Relaxation (PMR) for tension release & sleep.Mindfulness & Meditation made simple.Guided Imagery to reset your nervous system.Section 4 – Assertiveness & Problem SolvingBoundaries that protect time, energy, and focus.Ways to say No (direct, gracious, delayed, alternative).5-Step Problem Solving to move from rumination to action.Section 5 – Effective Time ManagementStructured scheduling, time blocking, and weekly planning.Eisenhower Matrix: urgent vs. important.Pomodoro & Task Batching for deep work without burnout.Section 6 – Lifestyle Habits that Lower StressSleep strategies (rhythm, routine, light, environment, 4-7-8).Movement menu (walks, yoga, strength, tai chi/qigong).Nutrition & hydration fundamentals to stabilize mood & energy.Section 7 – Building Long-Term Resilience5 Pillars: self-awareness, emotional regulation, mental agility, social support, purpose.Growth mindset, optimism, and gratitude practices that stick.Social support mapping—build a network before you need it.Section 8 – Conclusion & Extra MaterialsDownloadable certificates, recap slide decks, extra readings.Your personalized stress plan—ready to use tomorrow.What makes this course differentEvidence-based & practitioner-led. Taught by a registered psychologist with experience helping professionals, students, and families.Real-world scenarios. You’ll see how to apply tools to email conflicts, deadlines, study pressure, parenting stress, and team dynamics.Guided practice + templates. Every technique comes with a short exercise and worksheet so you can operationalize it immediately.Whole-person approach. We address mind, body, behavior, environment, and relationships—because stress is multi-layered.Sustainable change. You’ll learn how to avoid the “all-or-nothing” trap and use the experiment mindset to adapt tools to your life.Perfect forBusy professionals and managers seeking practical tools to reduce overwhelm and improve focus.Students balancing coursework, exams, and life commitments.Parents and caregivers navigating emotional load and time pressure.Early-career therapists, coaches, and HR/people leaders wanting a structured, evidence-based toolkit.Anyone who wants a clear, step-by-step stress system that actually sticks.Your takeaways & extra materials.20+ evidence-based techniques across CBT, DBT, ACT, and Mindfulness.Printable worksheets, checklists, and planning templates (breathing plans, PMR guide, Eisenhower Matrix, weekly planner, boundary scripts, problem-solving sheet, gratitude journal prompts, Circle of Control template).Slide summaries for quick review and Certificate of Completion.Ready to feel calmer, clearer, and more in control?Enroll now to build your personal stress toolkit, sharpen your focus and boundaries, and create a resilient, sustainable routine you can rely on—no matter what life throws your way.

Overview

Section 1: Stress Management Foundations

Lecture 1 Welcome to the Course

Lecture 2 What you'll learn in this course

Lecture 3 How to Use This Course

Lecture 4 What Is Stress? Mind & Body

Section 2: Cognitive Tools for Stress Relief

Lecture 5 Cognitive Techniques

Lecture 6 Technique 1: Cognitive Defusion — Unhook from Thoughts

Lecture 7 Technique 2: Thought Reframing — Think More Balanced

Lecture 8 Technique 3: Circle of Control — Focus Your Energy

Section 3: Relaxation & Distress Tolerance Toolkit

Lecture 9 Relaxation & Distress Tolerance Overview

Lecture 10 Technique 4: STOP Technique — Pause & Reset

Lecture 11 Technique 5: Breathing Techniques — Calm Fast

Lecture 12 Technique 6: Progressive Muscle Relaxation — Release Tension

Lecture 13 Technique 7: Mindfulness & Meditation — Be Present

Lecture 14 Technique 8: Guided Imagery — Visualize Calm

Section 4: Assertiveness and Problem Solving

Lecture 15 Assertiveness & Problem Solving Overview

Lecture 16 Technique 9: Setting Boundaries — Protect Your Energy

Lecture 17 Technique 10: Ways to Say No — Guilt-Free Declines

Lecture 18 Technique 11: Problem Solving — 5-Step Method

Section 5: Time Management for Calm Productivity

Lecture 19 Time Management Overview

Lecture 20 Technique 12: Structured Scheduling — Plan with Purpose

Lecture 21 Technique 13: Eisenhower Matrix — Prioritize What Matters

Lecture 22 Technique 14: Focus & Energy — Pomodoro + Batching

Section 6: Lifestyle Habits for Stress Resilience

Lecture 23 Lifestyle Change Overview

Lecture 24 Technique 15: Sleep for Stress Relief

Lecture 25 Technique 16: Exercise for Mood & Calm

Lecture 26 Technique 17: Nutrition & Hydration — Fuel for Focus

Section 7: Building Long-Term Resilience

Lecture 27 Resilience Overview

Lecture 28 Technique 18: Growth Mindset — Learn Through Stress

Lecture 29 Technique 19: Social Support — Connect to Cope

Lecture 30 Technique 20: Optimism & Gratitude — Train Positivity

Section 8: Conclusion

Lecture 31 Materials & Resources

Lecture 32 Course Conclusion

Busy professionals and managers who want practical tools to reduce overwhelm and prevent burnout,Students (high school, college, grad) balancing exams, deadlines, and life commitments,Entrepreneurs and freelancers juggling multiple projects and uncertainty,Parents and caregivers seeking calmer routines and clearer boundaries at home,Anyone feeling stressed, anxious, or “always on” who wants evidence-based skills to cope,People who struggle to say no, set limits, or manage difficult conversations,Learners aiming to improve focus, time management, and daily productivity,Individuals wanting to build long-term resilience, optimism, and a growth mindset,Team leaders, educators, and HR/People professionals looking for tools to support others,Beginners to CBT, DBT, mindfulness, or meditation who want step-by-step guidance