This course is designed for those interested to learn the basics of stress management and 25 coping skills taken from Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, and Acceptance and Commitment Therapy.
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Who this course is for:
- Anyone interested to learn how to handle and cope with stress
What you’ll learn:Â
- Identify your unhealthy ways of coping with stress
- Seven distraction skills to cope with overwhelming stressing situations
- Five self-soothing skills to re-energize yourself and feel grounded
- Create your custom plan for stress management
- Advanced distress tolerance skills from DBT
- Five body relaxation exercises for instant stress relief from CBTÂ
- Guided mindfulness and breathing meditation for stress management
- Understand the nature of your mind
Requirements:Â
- No prior knowledge is required to take this course
From years of learning, teaching, and coaching people with Cognitive Behavioral Therapy, Dialectical Behavioral Therapy, and Acceptance and Commitment Therapy, I have created this course.
This course compiles all the stress management skills from different psychotherapies as mentioned above. My goal in this course is to equip you with the most therapeutic and effective stress management strategies from the field of psychotherapy.
Identify and understand your stressors. Learn how to manage them with these techniques.
- understand what causes stress and recognize the signs
- stop the cycle of stress and relax
- get your move on and manage your stress
Balance your life and your work by setting up your priorities and factoring in some downtime.
- determine your priorities and values
- set smart and measurable goals
- find the importance in downtime and schedule it in
- manage stress – before it manages you
- use cognitive relief strategies – and explore the power of your mind
- use physical relief strategies – and let your body speak
- use sensory relief strategies – and fight pain with pleasure
- use emotional relief strategies – and walk a different path to beat stress
Our Promise to You
By the end of this course, you will have learned how to manage your stress.
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Course Curriculum
Section 1 - Introduction | |||
Introduction | 00:00:00 | ||
Course Resources | 00:00:00 | ||
Section 2 - Distraction Skills | |||
Introduction To Basic Distress Tolerance Skills | 00:00:00 | ||
Self Destructive Stress Coping Methods | 00:00:00 | ||
Pain Is Inevitable, Suffering Is Optional | 00:00:00 | ||
Distraction Skill 1 – Self Destructive Behaviors | 00:00:00 | ||
Distraction Skill 2 – Pleasurable Activities | 00:00:00 | ||
Distraction Skill 3 – Attending to Others | 00:00:00 | ||
Distraction Skill 4 – Distracting Thoughts | 00:00:00 | ||
Distraction Skill 5 – Leaving | 00:00:00 | ||
Distraction Skill 6 – Chores And Tasks | 00:00:00 | ||
Distraction Skill 7 – Counting | 00:00:00 | ||
Creating Your Own Distraction Plan To Cope With Stress | 00:00:00 | ||
Introduction To Self-Soothing Skills To Manage Stress | 00:00:00 | ||
Self-Soothing Skills 1 – Smell | 00:00:00 | ||
Self-Soothing Skills 2 – Vision | 00:00:00 | ||
Self-Soothing Skills 3 – Hearing | 00:00:00 | ||
Self-Soothing Skills 4 – Taste | 00:00:00 | ||
Self-Soothing Skills 5 – Touch | 00:00:00 | ||
Create A Self-Soothing Plan | 00:00:00 | ||
Section 4 - Radical Self-Acceptance | |||
Radical Self-Acceptance For Stress Management | 00:00:00 | ||
Section 5 - Advanced Distress Tolerance Skills | |||
Introduction To Advanced Methods Of Distress Tolerance | 00:00:00 | ||
Advanced DTS 1 – Safe Place Visualization | 00:00:00 | ||
Advanced DTS 2 – Time Out | 00:00:00 | ||
Advance DTS 3 – Self Encouraging Thoughts | 00:00:00 | ||
Create DTS Coping Plan For Stress Management | 00:00:00 | ||
Section 6 - Mindfulness And Meditation | |||
Understanding Agitated And Stressed Mind | 00:00:00 | ||
Anapana Meditation – Breath Awareness For Stress Management | 00:00:00 | ||
Vipassana Meditation – Body Scan Meditation For Stress Management | 00:00:00 | ||
Guided Vipassana/Body Scan Meditation For Stress Management | 00:00:00 | ||
Being With Stress/Anxiety For Stress Management | 00:00:00 | ||
Section 7 - Body Relaxation Exercises | |||
Introduction To Body Relaxation Exercises For Stress Management | 00:00:00 | ||
Abdominal Breathing For Stress Management | 00:00:00 | ||
Progressive Muscle Relaxation For Stress Management | 00:00:00 | ||
Relaxation Without Tension For Stress Management | 00:00:00 | ||
Cue Controlled Relaxation | 00:00:00 | ||
Visualization For Stress Management | 00:00:00 | ||
Section 8 - Bonus | |||
Understanding Nature Of Mind | 00:00:00 | ||
Exercise To Clear Your Mind Of Stress | 00:00:00 | ||
Section 9 - Conclusion | |||
Conclusion | 00:00:00 |
Thorough and informative
Some really good examples and great exercises to follow along. Really helpful tips!