Week 1: Understanding Stress and Its Impact
- Definition of Stress: What is stress? Types of stress (eustress vs. distress).
- Causes of Stress: External (work, relationships, life changes) vs. Internal factors (thought patterns, self-expectations).
- The Stress Response: Fight or flight response, how the body reacts to stress.
- Short-Term vs. Long-Term Effects of Stress: Physical, mental, and emotional impact.
- Self-Assessment: Identifying personal stressors and stress levels.
Week 2: The Science of Wellbeing
- What is Wellbeing?: Overview of physical, mental, emotional, and social wellbeing.
- The Relationship Between Stress and Wellbeing: How stress affects overall wellbeing.
- Theories of Wellbeing: PERMA model (Positive emotions, Engagement, Relationships, Meaning, and Accomplishment).
- Self-Reflection Exercise: Identifying areas of life that affect personal wellbeing.
Week 3: Stress Management Techniques I
- Relaxation Techniques: Progressive muscle relaxation, guided imagery, and breathing exercises.
- Mindfulness and Meditation: Introduction to mindfulness, benefits, and practical exercises.
- Journaling and Cognitive Restructuring: Reflective journaling, reframing negative thoughts.
- Self-Care Routine: Importance of self-care in reducing stress.
Week 4: Stress Management Techniques II
- Time Management: Prioritization, avoiding multitasking, and techniques like the Pomodoro Technique.
- Physical Activity and Stress Relief: How exercise reduces stress, types of physical activities to practice.
- Work-Life Balance: Setting boundaries, managing expectations, and allocating time for personal and professional activities.
- Building Resilience: Techniques to become more resilient to stress.
Week 5: Nutrition, Sleep, and Wellbeing
- Nutrition and Stress: How diet affects stress levels, stress-busting foods, and meal planning for wellbeing.
- Sleep and Stress: The role of sleep in managing stress, strategies for improving sleep hygiene.
- Healthy Lifestyle Choices: Developing habits for long-term wellbeing.
- Personal Wellbeing Plan: Creating a balanced lifestyle plan to improve overall wellbeing.
Week 6: Maintaining Long-Term Wellbeing and Stress Management
- Social Support and Stress: The role of social connections in managing stress, building a support network.
- Gratitude and Positive Psychology: How practicing gratitude and positivity affects stress levels.
- Dealing with Setbacks: Strategies for overcoming stress during difficult times.
- Ongoing Stress Management Strategies: Developing a long-term plan for stress management and wellbeing.
- Course Conclusion: Reflection on personal progress and setting future wellbeing goals.
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