Cultivating Calm

A Journey to Stress Management & Better Wellbeing

During these next six weeks, you can expect to gain practical skills, insights, and strategies to manage stress and find balance.

Course Overview:

  • Duration: 6-week program
  • Format: Online, interactive sessions
  • Frequency: Weekly sessions
  • Requirements: An open mind and willingness to explore

 

 Physical Benefits:

  • Increased Energy
  •  Improved Functioning of Central Nervous System
  •  Better Digestion
  • Enhanced Immune Function
  • Improved Sleep
  • Lower Blood Pressure
  • Enhanced Physical Awareness
  • Heart Health

 

Psychological Benefits:

  • Improved Emotional Intelligence
  • Clearer & More Balanced Response to Thoughts
  • Greater Emotional Resilience
  • Improved Functioning of Central Nervous System
  • Improved Concentration
  • Enhanced Coping Strategies
  • Mind-Body Connection
  • Enhanced Communication Skills
Find Out More

Week 1: Understanding Stress

 

You Will:

  • Explore the nature of stress: Identifying its beneficial and detrimental effects.

  • Examine the body and mind's response to stress triggers.

  • Introduce simple strategies for managing stress in triggering situations.

  • Discover and understand your personal values and their influence on your actions.

  • Align your goals with your core values.

  • Investigate how thinking patterns can affect stress levels.

  • Practice basic mindfulness techniques for stress management.

Activities


  • Practical Exercise: Journaling personal stress experiences and identifying triggers.
  • Reflective Question: "How do I typically react to stress, and what does this reveal about my coping mechanisms?"
  • Interactive Component: Group discussion on varying stress responses and their impacts.

Week 2: Into Awareness

 

You Will:

 

  1. Focus on developing the skill of Mindful Awareness.

  2. Discuss the concept and importance of stress management.

  3. Learn to recognize various levels and types of thinking.

  4. Implement strategies to counteract unhelpful thinking and promote cognitive flexibility.

  5. Understand and appreciate the benefits of present-moment awareness.

  6. Explore the relationship between thoughts and emotions.

  7. Investigate the concept of "Automatic Pilot" and its role in stress.

Activities


  • Practical Exercise: Daily mindfulness meditation practice, focusing on breath and body sensations.
  • Reflective Question: "What patterns do I notice in my thinking when stressed?"
  • Interactive Component: Partner exercises to share and learn from each other's awareness practices.

Week 3: From Resistance to Resilience

 

You Will:

  • Examine triggers of reactive responses.

  • Develop coping strategies for physiological and emotional stress.

  • Explore the concept of "unmet expectations."

  • Utilize mindfulness techniques to manage avoidance and suppression.

  • Cultivate compassionate self-responses and resilience.

  • Understand the impact of rejecting thoughts and emotions on stress.

  • Noticing and overcoming patterns in thinking and behaviour.

Activities


  • Practical Exercise: Role-playing exercises to practice new coping strategies.
  • Reflective Question: "How do my expectations influence my stress levels, and how can I manage them better?"
  • Interactive Component: Small group discussions on personal experiences of resistance and resilience.

Week 4: Mastering Mental Obstacles

 

You Will:

  • Shift perspectives on negative thoughts.

  • Delve into Core Beliefs and their influence.

  • Strategies for handling painful thoughts and feelings.

  • Identify personal values and their role in stress reduction.

  • Practice aligning actions with values to enhance well-being.

  • Explore practices for mental stability and detachment from intrusive thoughts.

  • Overcome barriers to living according to your values.

  • Examine the interplay between personal beliefs and perspectives.

Activities:


  • Practical Exercise: Cognitive restructuring exercises to challenge and change negative thought patterns.
  • Reflective Question: "What core beliefs do I hold that might be contributing to my stress?"
  • Interactive Component: Workshops on identifying and aligning personal values with daily actions.

Week 5: Resilience and the Adaptive Mind

 

You Will:

  • Challenge conditioned mental activities for better response selection.

  • Recognize the importance of a full emotional spectrum.

  • Differentiate between reacting and responding.

  • Apply mindfulness to counteract automatic reactions and cognitive rigidity.

  • Integrate mindfulness and cognitive strategies for decision-making in stress.

  • Develop emotional intelligence through understanding emotions.

Activities


  • Practical Exercise: Emotion tracking and response journaling to understand emotional patterns.
  • Reflective Question: "How do my automatic reactions differ from mindful responses?"
  • Interactive Component: Group brainstorming sessions on creative ways to integrate mindfulness into daily routines.

Week 6: Review and Integration - Committed Action

 

You Will:

  • Reflect on the interconnectedness of mindfulness, values, self-compassion, and flexibility.

  • Integrate learned techniques for a comprehensive approach to stress reduction.

  • Design a values-driven lifestyle, embracing your true self.

  • Prioritize self-care as a key to stress management.

  • Integrate mindfulness into daily life, even under time constraints.

  • Develop a compassionate inner dialogue through mindfulness.

  • Explore the power of gratitude.

  • Set intentions for ongoing mindful and values-driven living.

Activities


  • Practical Exercise: Develop a personal action plan for integrating mindfulness and stress management techniques into everyday life.
  • Reflective Question: "How have my perspectives on stress and coping changed over this course?"
  • Interactive Component: Final group sharing session, discussing insights and future goals.

Say goodbye to overwhelming Stress & welcome a rejuvenated, more balanced you. Embrace a newfound quality of life. 

Join us now and start your journey towards better wellbeing

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