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.
2. 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.
3. 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.
4. Mindful Body Relaxation
When we are feeling very stressed, it’s easy to feel ‘stuck in our head’ and disconnected from our physical selves. In this session Dr. Catherine will guide you through a mindful body scan. This is a practice that aims to increase your awareness of the whole of your body to help you to feel calmer, more centred and grounded. You can do this any time of day, but you might like to try it when you’re lying in bed at night, or upon waking in the morning. Be sure to wear comfortable clothing.
5. Learn to Let Go Of Stress
When we are feeling stressed, it is important that we have a way to let go of unhelpful thoughts. In this session, Dr. Catherine will lead you through a mindfulness exercise which will enable you to step back and observe your thoughts, rather than being so caught up in them.
6. 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.
7. One Minute Mindfulness - Deep Breathing
When you are feeling stressed deep breathing is the fastest way to calm you down and find focus. Join Dr Catherine for this short and simple deep breathing exercise that will instantly calm your nervous system and relax the entire body. In less than one minute you can completely transform for physical and mental state for a more productive, focused and happy day.
8. Deep Breathing Exercise
In this session, Natasha will guide you through a simple breathing technique that will allow you to feel instantly more relaxed. Your breath is directly linked to your nervous system. When we are stressed and in a busy mind state the breath tends to be shallow and short. By learning to elongate the breath and slow it down, you can shift your mindset and calm the nervous system. Practice this technique just before bed or at any time through the day when you are feeling stressed or tense.
9. Positive Affirmations for Confidence
Positivity goes a long way in helping you to build a happier life. An affirmation is a statement we say to ourselves in order to re-wire our thoughts. Much like exercise, the repetition of positive affirmations can raise our level of feel-good hormones and completely change our mood. In this session Julie will share with you, four of her favourite positive affirmations for greater confidence, self-love and gratitude.
10. 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.