How to manage stress – Evidence-based exercises
We 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.
Distraction Skills for Stress Management
Self Soothing Skills for Stress Management
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3Introduction to Basic Distress Tolerance Skills
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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4Self Destructive Stress Coping Methods
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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5Pain is inevitable, Suffering is optional
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6Distraction Skill 1 - Self Destructive Behaviors
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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7Distraction Skill 2 - Pleasurable Activities
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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8Distraction Skill 3 - Attending to Others
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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9Distraction Skill 4 - Distracting Thoughts
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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10Distraction Skill 5 - Leaving
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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11Distraction Skill 6 - Chores & Tasks
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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12Distraction Skill 7 - Counting
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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13Creating your own distraction plan to cope with stress
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
Radical Self Acceptance for Stress Management
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14Introduction to Self Soothing Skills to manage stress
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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15Self Soothing Skills 1 - Smell
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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16Self Soothing Skills 2 - Vision
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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17Self Soothing Skills 3 - Hearing
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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18Self Soothing Skills 4 - Taste
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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19Self Soothing Skills 5 - Touch
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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20Create a Self Soothing Plan
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
Advance Distress Tolerance Skills
Mindfulness & Meditation for Stress Management
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22Introduction to Advance Methods of Distress Tolerance
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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23Advance DTS 1 - Safe Place Visualization
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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24Advance DTS 2 - Cue Controlled Relaxation
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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25Advance DTS 3 - Time Out
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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26Advance DTS 4 - Self Encouraging Thoughts
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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27Advance DTS 5 - Self Affirmations
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28Create DTS Coping Plan for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
Body Relaxation Exercises for Stress Management
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29Understanding Agitated & Stressed Mind
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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30Anapana Meditation - Breath Awareness for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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31Vipassana Meditation - Body Scan Meditation for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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32Guided Vipassana/Body Scan Meditation for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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33Being with Stress/Anxiety for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
Bonus
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34Introduction to Body Relaxation Exercises for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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35Abdominal Breathing for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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36(PMR) Progressive Muscle Relaxation for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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37Relaxation without Tension for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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38Visualization for Stress Management
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again
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39Understanding the nature of Mind
Basic to Advance Stress Management Techniques from CBT, DBT, ACT Psychotherapies. Learn to control stress and live again