Rise & Thrive: Dealing With Discrimination At Work - by Olga-Lucia Gamboa Arana

COURSE

Rise & Thrive: Dealing With Discrimination At Work

With Olga-Lucia Gamboa Arana

During this course we will learn strategies to deal with stigma and discrimination. The key aspect of this process is to get a clear understanding of what is available to us to protect our emotional and mental health and general well-being. This is a course based on science-based resources and mindfulness and self-compassion strategies. Research has shown that they are great support when dealing with stigma and discrimination. During this course we will use psychoeducation, reflections, meditations, and paper and pencil exercises. Additionally, homework will be suggested to help you further develop your skills throughout the week.

PerformanceStressStress & AnxietyVisualizationSelf-CompassionSciencePsychologyHappinessHealth & HappinessRecovery & HealingHealingScienceWorkplace

Meet your Teacher

Olga-Lucia Gamboa Arana
Sydney NSW, Australia

EQness is a platform created by Dr. Olga-Lucia Gamboa-Arana, a cognitive neuroscientist with a specialization in emotional education and stress management. She is also an acceptance and commitment therapy coach, teacher of mindfulness and self-compassion, mindful eating, and Oriental dance. Currently, she is taking a Master's degree in Psychopathology, Clinical Intervention, and Health to further deepen her knowledge on how to support people’s mental and emotional health. Research-wise, she investigates our ability to intentionally forget painful memories, an important brain function that seems impaired in people with anxiety, depression, or OCD.

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10 Days

600 students

4.8 stars

13 min / day

Performance

English

Lesson 1

Discrimination & Stigma: Understanding My Pain

In this introductory session we will talk about stigma and discrimination with the aim to create understanding on some important concepts that will help us better deal with the effects they have on us.

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Lesson 2

Stopping Resistance As A Source Of Healing

When experiencing pain it is just natural to want to get rid of it as soon as possible, the problem is that this response does not help reduce the pain. On the contrary, it makes it bigger because our body and mind shrink, limiting our capacity to find solutions. The first step to start a change for the better is to acknowledge what is happening as a way to open space for things to flow.

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Lesson 3

Finding Direction: My Core Values

Very often we do not know what path to follow, because we are not aware of what is really important for us, what makes our heart sing and our mind shine. We also ignore what our limits are. Not having this clear, open space creates unwanted behaviours from ourselves and those around us. During this session we will be talking about our core values and what can we do to reconnect with them.

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Lesson 4

The ABC Loop: Thinking, Feeling, Reacting

Many of us may not know that our painful emotions are strongly linked to our thoughts and beliefs. Once a loop is triggered, each element in the loop keeps the others alive, feeding them and creating a lot of suffering. During this session we will talk about these loops and explore how we can learn to identify them.

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Lesson 5

The Benefits Of Being Present: Mindfulness

We miss many things that happen throughout our day because more often than not we live separated from the present moment. During moments of difficulty, of course we connect with the moment, but get stuck in our judgment, negativities, and the approval of others. This does not allow us to connect with that part of ourselves that can provide support. Being present and mindful is essential to solving our problems in a healthy way and achieving the life we want.

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Lesson 6

Self-Compassion In Action: Breaking The Chain

During this session we will talk about a fundamental step we can take to break free from the effects discrimination has on us. This happens not because others are changing their behaviour towards us, but because we are. We may not be able to control the weather, but we can learn to be ready for rainy days.

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Lesson 7

The Debilitating Pain Of Resentment

Going through a difficult situation always brings with it a series of equally difficult emotions, in the case of discrimination, one of these emotions that arise is resentment. Being able to recognize and understand what we feel will minimize our struggle, because we know how to handle it. We will explore this topic during this session.

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Lesson 8

A Brave Heart & An Assertive Voice

Being confident, saying “No” or expressing our needs, ideas, likes, and dislikes may be difficult at times. But, lack of assertiveness creates immediate discomfort and long-term resentment. Thus, strengthening our assertive skills is vital for our mental and emotional health. This helps us to attend to our needs and live according to our values, which is the direct path to keeping our general well-being in check.

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Lesson 9

Designing My Values-Based Self-Care Plan

How well are you implementing healthy lifestyle interventions in your daily life? We will explore this during this session. We will talk about how making plans and having strategies (or rituals as some people like to call it), ready to use during hard times, will minimize the negative impact they have on us.

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Lesson 10

I Heal Myself, I Rise

We will dedicate our last session to celebrate our capacity to heal ourselves through our ability to self-generate positive states. We will do this through a beautiful meditation practice based on loving kindness and self-compassion.

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4.8 (5)

Recent Reviews

Amando

July 8, 2022

I did not use this course for discrimination at work, but to learn how to cope with generalized discrimination against my gender. I found it to be very caring, gentle, and instructive. Lots of good takeaways and exercises (and homework) to help you help yourself.

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