Progressive muscle relaxation is a technique that enables you to effectively relax your mind and body through systematically tensing and relaxing muscle groups. During this exercise Dr. Catherine will ask you to tense each muscle group in turn for about five seconds, before releasing. You can do this exercise at any point during the day, but it’s a great one to do in bed, especially if you are aware you are feeling a little tense and struggling to relax.
2. Build Resilience and Willpower
Willpower and resilience are both key to success. There will be points in life when you are working towards a goal and you will feel empty, overwhelmed and overworked. At points you will self-doubt and procrastination due to worry. In this session, Alister will lead you through a guided meditation that will help galvanize your inner-strength.
3. Execute Through Action
Taking action is key in moving forward towards reaching our goals. Once we know our objective and have a plan in place, its time to start executing through consistent actions. The key is to ensure we set ourselves up for success by removing distractions and are aware of any tendencies we may have towards procrastination. In this session Alister will lead you through a short writing task to inspire you to stay motivated with the implementation of your plans.
4. Plan For Greatness
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.
5. 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.
6. Focus on the Positives
All too often in life we get caught in the trap of self-sabotage. We belittle ourselves and forget to recognize our strengths. When we focus is on negative parts of our self, our energy levels drop. In this exercise, you will become aware of any patterns of negative self-talk you have, whilst creating new belief systems and positive patterns. As you start to re-focus on positive elements of yourself and life, you will become more confident in your ability to reach your goals.
7. 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.
8. 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.
9. 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.
10. 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.