Creating a plan of action is a key ingredient in any form of success, whatever that may look like to you. Once we are clear on what we would like to achieve, we can reverse engineer the process, and create a plan of actionable steps that will take us closer to our desired outcome. In this exercise, Alister will help you create your own personal "success path" through visualization and a self reflective writing task.
2. Create Success Through Habits
Success usually does not happen overnight. Most often it is the daily habits we have in place that lead us closer towards our goals or further away. In this session, Alister will lead you through a short meditation followed by some self-reflective writing. You will imagine your ideal workday and the healthy habits that will allow you to accomplish more each day.
3. Strengthen Your Self-Belief
It’s not uncommon for us to doubt our own abilities, to fear the future and to question “am I good enough?”. We may spend countless hours comparing and self-judging, focusing on the things we don’t have and we can’t do, while forgetting to acknowledge all the things that we do have and all the things we can do! In today's exercise we will focus on cultivating a stronger sense of self-belief. We’re going to take a little time to celebrate our greatness, to reflect on our accomplishments and to remind ourselves of what we are capable of when we set our mind to it.
4. Confident Communication
Not feeling properly heard and understood by other is a common trigger for stress, and can leave us resentful and unhappy. This session will focus on improving communication skills through developing assertiveness. Dr. Catherine will introduce you a script that you can try out using to help you to communicate more assertively and express your feelings effectively.
5. Manage Stressful Relationships
The relationships we have with other people can be a major source of stress in daily life. In this session Dr. Catherine will guide you through an exercise on how we can establish healthier boundaries with people who cause us stress and limit the way in which these interactions contribute to our stress levels. The exercise will be mainly focusing on your personal relationships as opposed to your professional ones.
6. Problem Solving Made Simple
When we are feeling stressed, our ability to think clearly and rationally is often impaired. This can make solving problems difficult and we can often feel overwhelmed, unsure of what to do next. In today’s session Dr. Catherine will introduce you to a simple systematic approach to problem-solving to help you to take action and be more decisive in these tricky stressful times, where you’re not quite sure what to do. Following this approach when faced with a problem you’re not quite sure what to do about can help you to build confidence in your decision-making process.
7. Positive Self Talk
Stress can often make you focus on your perceived weaknesses and flaws. When you’re feeling stressed or overwhelmed, it’s common to end up criticising and blaming yourself. A way of building up our resilience to stress is to learn to recognise your negative thought patterns and actively work to refocus your mind. In this exercise, we will use the technique of positive self-talk. I will help you to identify some of your key personal qualities and strengths. All you need for this exercise is a pen and paper.
8. Deep Breathing For Relaxation
To effectively combat stress, we need to elicit the relaxation response. This is a physical state of deep rest which involves a number of physical changes in the body - your blood pressure decreases, your breathing slows down, your metabolism decreases, your heart rate slows down and your muscles relax. In this session Dr. Catherine will guide you through a simple deep breathing technique.
9. Silence The Inner Critic
Our ‘inner critic’ is the voice in our head that tells us we are always doing something wrong. This constant self-judgement is a huge source of stress for many people. In this exercise you will learn how to challenge this ‘inner critic’ through harnessing your capacity for compassion, and start the move to a calmer state of self-love and acceptance. This exercise requires some self-reflection on past and present experiences, so try to do it when you have the space to take 10 minutes to think without feeling rushed.
10. Change A Negative Mindset
When you’re feeling stressed, low or anxious, it’s common to experience negative thoughts. Once you start dwelling on one of these negative thoughts, it often leads to another, and before you know it, you’re stuck in a cycle of negative thinking that ends up making you feel even more stressed out and worried. In this session, Dr. Catherine shares a mindfulness technique that can enable you to respond to negative thoughts in a different way. Practicing this technique can help you to feel calmer, less overwhelmed by negative thoughts, and more able to cope with stressful situations.