Lezione 1
How Does Anxiety Or Stress Show Up For You?
Today, we’ll be curious about exploring how anxiety and stress arise for you in your body and your thoughts in order to gain a better perspective of what you’re experiencing and how you are relating to the anxiety or stress. It is important to begin to have a clearer sense of what’s happening for you in order to be able to begin the process of stepping back and managing anxiety or stress in a more mindful manner.
Lezione 2
Stop The Battle
In our last session, I encouraged you to get curious about how anxiety or stress shows up in your body and thoughts, so you could get a better handle on what you’re working with. Today, we’re going to take the information you discovered about your relationship with anxiety and stress and explore the concept of acceptance. We use acceptance as a way of disengaging from the battle with anxiety and stress, thereby changing the way we relate to it.
Lezione 3
Creating An Anchor
Today, we’ll build on the acceptance concept from the last session. We discovered that we can accept anxiety or stress to disengage from the battle. As we move forward in our deep dive into your experience with anxiety or stress, we’ll want to focus today on creating an anchor in the breath and body for when you encounter strong thoughts, emotions, or physical sensations. This is our grounding for the rest of the course.
Lezione 4
The Stressed-Out Body
Now that you have your safe place anchor in meditation, we can dive a little deeper into investigating what happens in your body when anxiety and/or stress are increasing. Having more body awareness means you can learn to listen to what happening in your body as stressful situations arise and respond in ways that disengage the fight or flight response rather than encourage it.
Today, you’ll learn some behavioral strategies that may help change the way you relate to your experience of anxiety or stress.
Lezione 5
Your Relationship With Worry
Yesterday, you explored how your body responds to anxiety or stress. Today, you’ll begin the exploration of your inner dialog or thought life. When we allow our minds to dwell on the what if’s or worst-case scenarios, we are encouraging our relationship with worry.
In today’s session, we’ll explore the purpose of worry and learn mindfulness strategies to disengage from it. As you learn to recognize the pattern of worry, you’ll be able to more readily step out of the cycle.
Lezione 6
Your Relationship With Rumination
In the last session, you explored your mind’s tendency to worry and how to acknowledge and step back from it using mindfulness strategies. Today’s session will focus on your mind’s tendency to ruminate about past failures, slip up, and regrets.
Just as worry is an unproductive problem-solving mind game, rumination is our mind’s way of trying to help us never fail again. As we did in the last session, we’ll learn how to use mindfulness strategies to disengage from the rumination habit.
Lezione 7
Free Yourself From Overthinking
In the last two sessions, we investigated how our thoughts shape our present moment experience and contribute to anxiety or stress. Today, we will build on this by further exploring how emotions affect our bodies and how our own minds can judge and criticize us. When we tune into our bodies and minds, we can discover ways to step back from the “thinking” so we can see our thoughts more clearly and learn how to detach from unhelp styles of overthinking.
Lezione 8
Identify What's Really Important To You
In our last session, we explored how overthinking generates emotions and we explored mindful ways to work with emotions. Today, we’ll explore values. Instead of getting caught up in the thinking, feeling, behaviors, urges, and emotional pain, we can make the shift to resolving to act in alignment with what we identify as important to us.
Lezione 9
The Self-Compassionate Response
In the past sessions, we’ve explored the physical, emotional, cognitive, and psychological experience of anxiety for your own unique self. In this session, we’ll go deeper by exploring the possibility of befriending and surrendering to our experience of anxiety or stress in a self-compassionate manner. This is a very powerful method to change your relationship with and your management of anxiety and stress.
Lezione 10
How To Make This All Stick
In the last session, we took the sting out of anxiety or stress by changing our relationship to it. In this session, we’ll review what you’ve learned in this course and explore ways to establish regular mindfulness, meditation, and journaling practice in order to manage stress and anxiety more effectively with self-compassion.
