Overcome Stress using Cognitive Behavioural Therapy

Name: Overcome Stress using Cognitive Behavioural Therapy
Rating: 4.5 (31 reviews)

Master all the tools and techniques you need to live happily and deal with your emotions effectively.

Highest Rated

Created byAaron Lerch MSc.

Last updated 5/2022

English

What you'll learn

Identify your specific triggers and understand what is causing your emotional turbulences
Make use of the 4 main steps in managing emotions better
Know how to decrease stress as soon as it comes up
Become more emotionally intelligent by using the tools and techniques that are proven to increase EQ

Course content

3 sections • 14 lectures • 2h 5m total length

Introduction to Emotional Mastery7:48
A very warm welcome to Emotional Mastery. In this journey you will learn the tools to improve your overall emotional wellbeing.
Being in the drivers seat of your life puts you in charge of how you feel rather than external events.
In this lesson I will give you some background as to what drove me to create this course and in what ways you will benefit from it.
I hope you enjoy it:-)
Aaron
Recognising the role of the Unconscious8:06
Why do we have intense emotion?
What purpose do they serve?
How do they develop and why?
This lesson will introduce you to the idea that we tell ourselves stories in order to make sense of the world.
Getting geared up!5:12
Your first exercise. Take some quiet time for yourself and explore the questions in this lesson properly. If you have any questions, please ask.
As a download, you can get the file with the questions.
Also listen to the audio called 'Permission to Feel' and 'The Underlying purpose of emotions'.
I go through several emotions and describe the underlying need and communication.
There is also an exercise which is crucial.
Use the Word file whilst you are listening to the audio.
SOS Method4:20
What do you do when you are faced with intense emotions but you don't have the luxury of time to do the work?
Take 2 min for yourself and follow these instructions. This will immediately help you release the strong emotion so that you can still continue to function.
But don't forget to get back to the 4 steps at a later point to do the work properly.

The Red Room - Emotions11:09
In the first step, you enter the Red Room - Emotions.
Learn about emotions. Use the list of emotions/feelings in the downloads.
Take 5 minutes to explore this step.
Feel what you are feeling. Emotionally and physically and stay with it. Allow them to be. Close off all defences. Welcome them like a guest in your home. Sit with those feelings with the tools you will learn in this lesson.
The White Room - Stories15:20
In the second step - The White Room - you become aware of the stories you tell yourself.
At first you learn about the difference between subjective and objective facts. Then you give yourself the time to simply become aware of the stories that are put onto your emotional experiences.
You are not trying to change anything at all. You just ask yourself the questions that are covered in this lesson, so that you can become aware of the stories that make up your emotional experiences.
Small Recap5:23
Small recap of the material so far. Keep practising :-)
Also make use of the Resources in this lesson.

- The Compassion exercise is a great exercise to help you become less judgemental of other people.
Practise this once a day on strangers. After a while, you will be able to practice it on the people close to you as well.
It will help you get less upset/triggered with the actions of your family and friends.
Exercise time - 2 minutes daily.

- 2 Tips that you can use immediately when you are feeling intense emotions

1. The 54321 Method
2. OM Chanting

The Yellow Room - Questions17:52
In the next step I will help you to start intervening in your emotional experience based on material you have already seen + new techniques on how to see your stories from a different perspective.
Remember to take some time for this. With practice you will get better at it.
Use the file download as well.
The Blue Room - Values15:58
Now that we have talked about the WHAT - we can start looking at the WHY.
The WHY which gives us life purpose and direction are values. If we are to really grow from our emotional experiences, we must tap into our core values. This lesson is about that.
Make use of the file download as well.
This one annoying person in your life...4:42
We all have this one annoying person in our life. Use your emotional experiences with that person to embody the 4 Steps.
Bringing it all together8:44
You will now be guided through the rooms again. But this time you will walk through them the other way round. Through the lens of values, you will look at the truth, at your story and finally at your feelings.
Teaching the four steps to children4:56
In this lesson I will show you how to apply these steps with your children.
The most crucial aspect is timing. Red and White room action during the experience. Don't bring in Yellow and Blue room material during the same moment.
Key aspects to increase Emotional Intelligence in children are:
Labelling the emotions, Validating the Experience as well as the Feelings, Listening properly, Asking questions about their experience and Showing empathy.
The 6 Thinking Hats13:12
The 6 thinking hats is a thinking model created by Edward De Bono. I will show you in this lesson how to apply it to communication.

To see more about Edward De Bono - do a quick online search to see his videos
Final Word2:52
Final Word:
I really hope that you have benefited from this course on Emotional Mastery.
Your feedback would mean a lot to me. Please leave a review with your feedback which will help others as well as myself in the creation of more courses.
With warm wishes and healthy blessings,
Aaron

Requirements

All levels

Description

Transform your way of thinking and improve your moods

Develop the skills and resilience you need to conquer your emotional turbulence.

We all experience overwhelming emotions at times. These can be due to stress, burnout, the pressures of everyday life, or upsetting life events. These sudden and extreme shifts in mood are often unpleasant, and leave us feeling upset or drained. Usually, these unpredictable swings in mood are in response to a situation, and you’ll regain a feeling of calm and stability after a while - but they are nevertheless very unpleasant...

Does this sound like you?

I feel stressed, angry, jealous, worried, hurt, sad, or helpless about certain things
I feel anxious about my day-to-day routines and activities
I get triggered constantly by goings-on
I make excuses to not attend activities because I’m worried I may have a strong emotional reaction while there
I feel nervous and guilty about the state of my relationships with loved ones

Now Imagine yourself....

Facing daily life without feeling stressed or hindered by intense negative emotions.
Confidently dealing with day-to-day obligations without feeling anxious or overwhelmed.
Reaching new heights in your career and relationships without fear or worry of losing emotional control.
Feeling relaxed and confident when interacting with colleagues, family, and friends.
Enjoying every moment with loved ones and colleagues without fear or worry about having an intense emotional reaction.

In this course you will learn every tool and technique you need in order to get there - taught by a Master Psychotherapist that will take you step-by-step through the process.

Who this course is for:

Anyone who wishes to manage emotions better
It is also for people with Personality Disorders who wish to learn effective Emotion Regulation

Overcome Stress using Cognitive Behavioural Therapy

What you'll learn

Explore related topics

Course content

Introduction4 lectures • 25min

The 4 Steps3 lectures • 32min

The next Two Rooms7 lectures • 1hr 8min

Requirements

Description

Who this course is for: