Lesson 1
What is stress?
In this lesson, you will understand what stress is from a scientific point of view. You will understand that stress is a natural reaction that you cannot eliminate, but that you can learn how to manage so it does not harm you.
read more
Lesson 2
Understanding the alarm system
In this lesson, you will first ask yourself: how do I notice that I am stressed? You will learn the first step in stress management: to become aware of and recognize your own alarm system that, through signs and symptoms, alerts you when your stress level is becoming dangerously high. You will also consider the behaviors and attitudes you display under stress and analyze their negative consequences when interacting with others at work and at home. We will also look at our tendency to often activate the stress reaction unnecessarily because we perceive imaginary dangers.
read more
Lesson 3
Creating performance-enhancing stress
In this lesson, you will learn the fundamental principle of stress management. It follows the Universal Law of Rhythm. When you achieve a rhythm between activity and rest, you will avoid negative stress and transform the stress you experience into a positive source of drive, enthusiasm and motivation. You will learn how to achieve this rhythm in your daily life. Included in this lesson is a special guided power nap exercise.
read more
Lesson 4
Managing distractions at work
In this session, you will learn ways of managing distractions so they don't reduce your effectiveness and productivity. You will learn to recognize behaviors related to excessive electronic stimulation and the importance of avoiding multitasking, which – contrary to earlier belief - is harmful to the brain.
read more
Lesson 5
Dealing with digital addiction at work
In this lesson, you will receive a step-by-step strategy on how to maintain focus and deal with digital addiction at work. The thinking mind, instead of being a useful servant, has become a dictator that leads us to an excess of mental activity ("overthinking") and an addiction to thought. You will learn how to reduce the power of the "monkey mind" that continually jumps from one idea to another. Additionally, included in this lesson is a special guided exercise to strengthen focus and concentration.
read more
Lesson 6
The art of creating work-life balance
In this lesson, you will learn how to take care of yourself better and how to create balance between your personal and professional life. We will use the Universal Law of Balance and the Holistic Model of the human being to understand the principles and strategies of how to develop quality of life. This means a more balanced satisfaction of your needs, which is the basis for your well-being and happiness.
read more
Lesson 7
The psychology of change
In this lesson, we shall repeat what we already know: change is the only constant in life, and therefore, inevitable. You will understand how your perception of change determines your level of acceptance and openness, and therefore your ability to handle change and uncertainty with less stress and more acceptance, flexibility, and confidence.
read more
Lesson 8
The importance of self-esteem
In this lesson, it will become clear to you how your internal security and confidence (self-esteem) influence how you perceive and handle change and many other situations. You will understand the mechanism behind your dependencies and how, when you cling to them, you are creating unnecessary stress and limiting your possibilities to advance and grow in life.
read more
Lesson 9
How to avoid the victim trap
In this lesson, you will learn to use self-observation to become aware of a very common counterproductive attitude that most of us assume automatically and unconsciously in the face of changes and other stressful situations: the attitude of the "complainer", the "poor me" or the "victim". You will learn a mental technique that will help you eliminate this negative reaction that takes away energy and generates problems and suffering in many situations and relationships.
read more
Lesson 10
Change management strategies
Taking responsibility for the stress you feel when confronting change or in any challenging situation provides you with an important gain: options to react differently, that is, the freedom and power to handle situations in new ways that reduce your stress. In this last session, you will know how to put this into practice.
read more
