Lessons
Know What's Really On Your Plate
06:55 2Recognizing Your De-stressers
14:43 3Guided Visualization Of Stress
04:42 4What Exactly Is Stress?
10:53 5Awareness Is The First Step
07:21 6Know Your Stress Dashboard
13:39 7Tools For Cooling Down
09:18 8Put Yourself On The Calendar
21:37How To Create A Successful Strategy
05:37 10Using Your Strengths To Ease Stress
03:21 11Knowing You: What's Your Vision
09:59 12Balancing Your Energy: Delete.
04:37 13Balancing Your Energy: Delegate & Defer
09:50 14Shifting Your Perception
11:28 15Choosing Your Mindset
14:35 16Create Habits Of Mindfulness
02:01 17The Human Operating System
06:27 18Training For Resilience
11:12 19Voicing Out Our
07:51 20Creating New Habits To Fight Stress
12:30 21Be Aware: Sustaining & Derailing Habits
02:48 22Being Empowered With Mindful Habits
03:46 23Why We Fail
13:18 24Having The Optimal Mindset
03:44 25Succeeding With Your Goals
01:46 26S.M.A.R.T. Goals
06:47 27Building Up Your Confidence
07:59 28Why You Should Put Up Guardrails
05:07 29Fine Tuning Habits Of Resilience
07:24 30Celebrate Your Successes
06:08Lesson Info
Knowing You: What's Your Vision
So with all of this, you we're really talking about knowing you because if, you know, you you've got so much more power and we're not taught to step out and think about this stuff we're taught to produce. And it we're even in a lot of our society, this is this sounds sort of narcissistic almost to stop and say, you know, who am I, who do I want to be? Um that sounds rather indulgent, but in reality, no matter what you want to do, if you're more in touch with who you are to do it, you're just stronger to do it. So then you want to think about what you really want to do. What's your vision for this? Writing a vision allows you to just play and you can do this. If you're at all visual art, see you can do this by writing on paper, but it's not, this isn't your best path for it. Your best path is flipping through pictures, cutting out magazines, doing, starting to notice different things and feel what resonates. And then just talking it out, Really talking it out saying, you know, you can d...
o this for a year from now, you can do it five years from now or 10 years from now, depending on what fits your life right now. For the majority of um, the clients that I work with, who are really trying to deal with the stress, we start with five years because I want people to realize we're so stuck in our narrow stress mindset on getting through today that next year feels very far away. So I really, I'm pushing the envelope. I'll say, you know, I want to talk about five years from now and when you do that, what you're doing is picking yourself up out of the grind of and the narrowed perspective of where you are right now, Back up to that bigger picture. What's the vision of what you'd like to happen and how can you start to make that happen so friday. The vision can be really fun and I encourage you to relax, take a little time with it. Um you can make it in pictures, you can make it in writing, you can dedicate. Um I used to have one of those like white poster paper that was actually a sticky note papers so you can just stick things onto it. I would put words, I would put pictures, there's a lot of vision board workshops out there. Those are way fun to do. And if you're a writer just write it or if you just want to have it as this conversation, that's fine. But thinking where you want to be in a year or five years is fascinating because it's going to then come backwards and tell you what you need to do now for some people, they want to start with the vision and then go into the mission and purpose for some people, that feels better. What I ask is that as you do this, you remember intrinsic motivation, because if you want this vision to occur this mission to occur and you want to do it with less stress, you want to tap that intrinsic motivation. You want to tap the part of you that feels like you're doing it, you're doing it for yourself and you're doing it for your purpose, because that's going to be less stressful than pushing yourself. There was an interesting book a few years ago, push versus pull um your vision and your mission should pull you forward in your life, and that feels easier to be pulled into something than to be pushing, pushing pushing towards something you should do. And if you don't want to share this with anybody, it's yours, it's totally yours. Other people like to share because they feel like it puts it out there, give some accountability to it. Um Sometimes we feel sometimes just speaking it gives it more power for us. We we start to own it a little bit more so that can be really helpful to just speak it. So really this is again something that I said in the previous session, this is taking time out of your life to put you on your calendar. This is time out to strategize you. If you had a company, you would take a company meeting once a year and you would look at what's working in that company. You would also look at what needed some revision in that company. You would make a strategic plan. This is the big strategic plan for you. So it's putting you back on your calendar and that reduces stress because when we get off of all this stuff is when we wind up in the weeds and we're digging out trying to get something done to feel purposeful and when you don't feel purposeful, that feels horrible. That feels stressful. It really we are purpose driven people. So I hope that that really pull some of that together for everybody. I would like to switch from this process that we did and come back to the concept of the guided visualization or the breathwork or something that helps ground you in this and I'm gonna put a little bit of this together. So say you've done this activity and you're a tad overwhelmed because you've worked on your awareness, you say wow I'm starting to feel a little tension and I might be a little overwhelmed by this. I need to chill out. I need to cool down to power up my brain again or to get, I want to be more, I'm stuck, maybe I get to part of this and I'm stuck and I think, you know, I can hear my inner critic just go into town here, you know, well you should feel like this, you should have these values and I realize I'm stuck and I start to get tense and I want to cool it down when you come back to some of the skills to actually do that because I think the more we practice them the better. So I want to do a five breath together, so go ahead and plant your feet on the ground and put a hand on your lower belly and take a few just deep slow breaths in and become aware of the breath coming in your nostrils. It's nice and cool and coming down to your belly. Let it come a little low in your lungs maybe than it had been coming. And take a deep breath in And Inhale 234 five. Hold 2345 and out to three for five In check in physically, mentally, emotionally and spiritually. Hold 234 five out to three for five in what do you need right now? In this moment, Hold to three for five, out to five in. Who do you want to be in this moment? Hold 234 five out two, three for five. Let your breath come back to normal. How's that feel? Just get a little smile on the end here, she's quiet but she smiles. That's nice. So this tool, this breathwork tool or doing a repeating your theme or mantra or putting your hand to your heart and just checking in or sending a little self love. These are all the things you can do when you're doing the big stuff and you feel a little tension come up when people said, you know, I get to the values and I don't want to pick, you know, pause pause in that moment and let your physiology relax your mind and your emotions. It really works, It really does and it takes seconds. I mean, we're not talking a big thing and nobody even needs to know you're doing it if you're being watched, This isn't a big deal, but you can check in and just say, you know, maybe I get to the strengths and I feel kind of triggered, um I can check in what am I, what am I feeling physically mentally, emotionally and spiritually, What do I need right now? What that's gonna do is open your mind back up again because remember stress is closing and relaxing is opening and this is an open exercise, this is you free spirited, being you and being comfortable with being you. So if you're telling your values to somebody and it feels do it, do your exercise and let it be, or maybe you need some compassion at that moment, you know, I feel anxious saying this, just self comfort for a moment, put the hand there and just self comfort for a second, Send that energy. It really hugely hugely empowers you.
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Shahinaz El Ramly
How do you write the video text and it function with the video at same pace, this is mooc, is mooc allowed outside coursera, this is so imp. for my courses. I want feedback.
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