Short on time?
Resilience Express is a condensed online course that you can complete on your own time.
Resilience Express
This online course includes materials to help you learn and practice resilience skills on your own pace. You’ll also get access to practices to maintain your skills over time. You can add ala carte coaching sessions individually, or with a coaching package.
Chapter 1: Building resilience skills
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Build resilience skills to manage chronic stress.
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Breathing, meditation, and yoga practices.
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How setting a vision, goals and habits can set you up for sucess.
Chapter 2: The stress response
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Learn how the stress response operates in the brain and body.
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Overview of how chronic stress impacts how you show up.
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Breathing, meditation, and yoga practices.
Chapter 3: Body, mind, connect model
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Overview of the body, mind connect approach for building resilience skills.
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Working with the body to build resilience including sleep, nutrition, exercise and yoga.
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Leveraging the mind for resilience including mindfulness, perspective, and self-talk.
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Connecting with the inner self, other people, and something greater to find meaning and purpose.
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Breathing, meditation, and yoga practices.
Bonus: hands-on yoga, breathing and meditation practices for ongoing skill building.
Resilience Express
Learn resilience skills and hands-on practices to better manage chronic stress. Convenenient and flexible on demand format so you can complete lessons on your own schedule.
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About the course (2:25)
Define resilience (0:50)
Worksheets
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Lesson 2: Mindful Practices
Notice the breath (2:40)
About yoga (4:13)
Present moment meditation (2:32)
Worksheets: Breathing & Yoga
Notice the breath (2:40)
About yoga (4:13)
Present moment meditation (2:32)
Worksheets: Breathing & Yoga
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Clarify your vision
Set attainable goals
Create and track habits
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Stress and the brain (8:19)
Stress in the body (3:21)
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Stress and behavior (18:22)
Benefits of stress (2:55)
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Lesson 3: Mindful Practices
Diaphragmatic (belly) breathing practice (5:24)
Body scan meditation (9:45)
Deep stretch yoga practice (30:59)
Diaphragmatic (belly) breathing practice (5:24)
Body scan meditation (9:45)
Deep stretch yoga practice (30:59)
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Lesson 1: Building Resilience to Stress
What to do about stress (10:24)
Using the Body, Mind, Connect model for building resilience (2:00)
Worksheets: personal stress response
What to do about stress (10:24)
Using the Body, Mind, Connect model for building resilience (2:00)
Worksheets: personal stress response
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Taking care of your body (6:42)
Gentle flow yoga practice (1:01)
Worksheets
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Lesson 3: Mind
The mind and resilience (19:45)
Clarifying your values (2:18)
Leveraging your strengths (2:55)
Worksheets: Mindfulness, values, strengths and curiosity
The mind and resilience (19:45)
Clarifying your values (2:18)
Leveraging your strengths (2:55)
Worksheets: Mindfulness, values, strengths and curiosity
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Lesson 4: Connect
Overview of connection (13:04)
The self: Emotional agility (3:36)
Others: The power of relationships
Something greater: Spirituality and Nature
Overview of connection (13:04)
The self: Emotional agility (3:36)
Others: The power of relationships
Something greater: Spirituality and Nature
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Lesson 5: Mindful Practices
Three part breath (5:31)
Thought journal (2:48)
Gratitude journal (3:27)
Cloud meditation (11:31)
Three part breath (5:31)
Thought journal (2:48)
Gratitude journal (3:27)
Cloud meditation (11:31)
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Lesson 1: Yoga
Yoga practices to access anytime on YouTube.
Deep stretch (3 practices)
Beginner’s flow (3 practices)
Gentle flow (4 practices)
Yoga practices to access anytime on YouTube.
Deep stretch (3 practices)
Beginner’s flow (3 practices)
Gentle flow (4 practices)
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Lesson 2: Breathing Practices
Breathing practices:
Box breath
Alternate-nostril breath
Focused exhale breath
Breathing practices:
Box breath
Alternate-nostril breath
Focused exhale breath
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These meditation practices can be accessed anytime.
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Lesson 4: Getting Help
Lesson objectives:
Knowing when additional support may be helpful.
Contact 911 or 988 for life threatening emergencies.
Lesson objectives:
Knowing when additional support may be helpful.
Contact 911 or 988 for life threatening emergencies.
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