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. 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.
3. 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.
4. Find Clarity and Focus
Stress easily accumulates when we have a long-do list, multiple deadlines and competing priorities. It’s very easy to end up living a life that is inconsistent with your personal values, spending lots of time and energy on things that perhaps aren’t what you really value as important. To help you to clarify your values, Dr. Catherine will guide you through a personal values exercise. This will enable you to clarify what is really important to you, to help you to start living more fully by your values and have a more fulfilling life.
5. Peaceful Mind Visualization
Visualization is an effective technique for managing both stress and anxiety. With practice, this technique can enable you to achieve a sense of relaxation in just a few minutes - perfect for when you’ve had a busy stressful day. In this session, Dr. Catherine will guide you through a visualization where you can imagine yourself in a peaceful and safe environment, somewhere that makes you feel calm, happy and relaxed. The more you practice this exercise, the more naturally you will be able to imagine yourself in your peaceful place, and the greater the relaxation effect will be.
6. One Minute Mindfulness - Visualization
Feeling tense and overwhelmed? Take one minute out of your busy day and join Dr Catherine for a soothing 'peaceful place' visualization. This short session will allow you to let go of any thoughts and feelings that are causing you to worry or experience anxiety today.
7. How To Do a Digital Detox
Are you ready to invigorate your life by taking a digital detox? The average person spends a significant amount of time each day checking their devices and this often leads to overwhelm and mental stress. The good news is, we all have the power to limit the amount of interruptions caused by our digital devices. In this session, Julie shares her advice on how you can kickstart a 'digital detox' and reap the benefits of having more time and energy throughout your day.
8. Mindful Eating: 5 Easy Tips To Get Started
Do you ever find yourself rushing through your mealtimes? Or perhaps you get to the end of a busy day completely starving and craving a sugar fix because you skipped a meal? Mindful eating is the act of truly paying attention to what we are eating, when and why. In this session, Julie will explain how a mindful approach to eating can greatly improve your habits and behavior around food. Follow her simple mindful eating exercise at your next meal and you will become more conscious of the way your body reacts to your food choices and the manner in which you eat.
9. Welcome to Simple Stress Management
So many of us are walking around feeling more stressed and anxious. The good news is, there are a number of ways that we can reduce stress in our daily life. In this series, Clinical Psychologist and Author, Dr Catherine Wilkholm, explains simple effective ways in which you can live a healthier and happier life through simple stress management practices. With the right tools, techniques and daily healthy habits you can learn to manage the effects of stress on your physical and mental state.
10. Instant Relaxation Exercise
The first step to overcoming stress and feeling more relaxed is understanding why we become stressed in the first place. In this session, Dr. Catherine will discuss how stress affects the body and mind. She will explain the difference between acute and chronic stress as well the various signs and symptoms of stress. As you become more aware of the experiences, people and circumstances that are causing you to stress you can start to implement stress reducing habits and practices. The session will end with a progressive muscle relaxation exercise which will have you feeling instantly more calm, balanced and relaxed.