Employee Self Care Guide: Build Resilience And Wellbeing

Prioritize sleep, hydration, diet, and rest, because feeling good is physically tied to these basics and shapes mood, focus, and daily performance, with actionable steps you can apply today.

Meet Dr. Lisa Feldman Barrett, a distinguished psychology professor whose affective neuroscience and psychology of emotion research reframes emotional intelligence and helps manage stress and anxiety.

Identify how uncertainty and lack of knowledge fuel anxiety and stress, and learn to reduce them by researching the problem, distinguishing sources, and creating a concrete plan of action.

Explore how affect, or mood, underpins daily experience by the brain’s budgeting of resources and body signals, and learn how to influence mood to shape emotions.

Learn to expand emotional language and granular concepts to accurately interpret moods, then actively control your emotions by choosing adaptive responses and improving sleep, health, and social support.

Schedule 90-minute ultradian cycles of high-performance mental work followed by about 20 minutes of rest to maximize daily energy, alertness, and overall productivity.

Prioritize tasks across life facets to achieve work-life balance, cut 80% of activities, and focus on the most impactful tasks to guide your calendar.

Discover a practical daily calendar built around morning routines, two-hour energy blocks, healthy meals, and focused ultradian rhythm work sessions to boost productivity and work-life balance.

Defend your calendar by saying no to extra opportunities, balancing new projects with existing courses, to protect health, relaxation, and long-term effectiveness.

Learn to manage stress through breathing techniques and brain-based insights, recognizing overwhelm early and using constructive stress to galvanize motivation and better work.

Differentiate chronic long-term stress from beneficial short-term stress, and learn to manage stress with life prioritization and time management, plus sleep, diet, exercise, and relationships to boost resilience.

Uncover the leading stress sources by the American Institute of Stress, including work, money, health, relationships, and media overload, from 2014, 2017, to 2022.

Use a physiological sigh breathing technique—two nasal breaths and a longer exhale—to rapidly reduce anxiety and stress anywhere by opening the lungs and signaling the body to relax.

Discover short-term, in-the-moment stress relief strategies you can use at work, home office, or while studying, from surrounding delight-filled images and plants to quick walks, music, breathing, and mindful responses.

Identify the trap of dwelling on stress and replace it with action and healthy processing. Use exercise, rest, and plan-driven steps to reduce stress and stop dwelling.

Track stressors with a formal journal—external and internal causes, and whether stress is chronic or acute—and apply the four a's: avoid, adopt, alter, accept, to reduce stress.

Add images of family, children, pets, or travel destinations around your desk to trigger happy memories, remind you of your why, reduce stress, and boost mood and productivity.

Discover how dopamine, serotonin, endorphins, and oxytocin influence productivity, mood, and stress, and learn practical self-care strategies—exercise, sleep, nutrition, positive self-talk, and healthy relationships—to boost wellbeing and resilience.

Explore how dopamine, serotonin, endorphins, and oxytocin shape happiness, and learn to balance work, nature, relationships, and growth to cultivate well-being and resilience.

Prioritize diet and exercise to boost productivity and health, including mental well-being, and dedicate daily activity to prevent weight gain, improve sleep, and make day-to-day work more efficient.

Explore cortisol, the stress hormone, how high levels from long-term stress affect the body, and learn common strategies to keep it at healthy levels to boost wellbeing and performance.

Explore cortisol as the stress hormone, distinguish good stress from chronic bad stress, and learn practical strategies—planning, tasks, saying no, exercise, relationships, mindfulness, music, sleep, and diet—to reduce its impact.

Understand cortisol as a key hormone regulating stress, metabolism, blood pressure, and immunity, and learn how quality sleep, exercise, breathing, and healthy relationships reduce chronic cortisol.

Learn how morning sunlight increases cortisol by 50%, boosting alertness, immune function, and daytime sleep timing, with 5–10 minutes at sunrise (20–30 on overcast days) outdoors.

Explore how resilience helps individuals and organizations rebound stronger through planning ahead, reinvention, and skill-building, guided by the be like water mindset.

Explore how the placebo effect shows that mindset shifts change outcomes. Reframe challenges as opportunities, use a realistic plan, and boost dopamine, adrenaline, and focus to build resilience and results.

Develop resilience at work by building a diverse support system before hardship, including a coach, therapist, and trusted network, to gain perspectives and make wiser decisions.

Rest and recover to build long-term resilience and wellbeing, boosting tomorrow’s cognitive and physical performance.

Develop resilience by continuously acquiring skills of today and tomorrow, staying proactive about industry shifts, and seeing yourself as a valuable gift to employers with a ready plan B.

Recognize that life presents both advantages and disadvantages, then build resilience by leveraging your strengths, making a plan, and doing the work to overcome challenges.

Flexibility drives resilience in pursuing your goals, as industries change and creators find multiple paths—from self-publishing to online promotion—without gatekeepers blocking opportunities.

Take on new challenges to sharpen your resilience muscles, stepping outside your comfort zones. Practice small setbacks, make a recovery plan, and apply lessons to bigger tasks for better wellbeing.

Align your work with your purpose to boost natural motivation. Use small, honest hooks, learn from tasks, and discuss a clear roadmap to advancement and bonuses with your manager.

Conclude this course by celebrating your progress and gaining free access to a leadership course or a productivity master class via private Udemy messages and coupon-enabled links.