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Balance your mood, manage your stress and flourish

Name: Balance your mood, manage your stress and flourish
Rating: 4.3 (16 reviews)

Manage your stress, develop a more desirable lifestyle, strengthen your emotional resilience and flourish.

Created byJohn Harper

Last updated 1/2015

English

What you'll learn

Over 40 lectures and 4 hours of course material - lectures, instructional videos, interviews with specialists
Evidence-based, easy exercises at the end of each lecture for you to try, and to integrate into your daily life
The most effective ways to start managing your stress and setting goals to help yourself feel better and improve your quality of life
Audio led practises of mindfulness which you can use at any time in your day to quickly relax and soften your thoughts for ten minutes
Tools and resources to help you to track and implement changes in your life

Course content

7 sections • 30 lectures • 3h 33m total length

Mental well-being5:59
Explore a holistic approach to mental well-being grounded in the WHO definition, linking exercise, social connection, and cognitive behavior therapy with behavior activation to slow the mind and boost coping.
Introduction to me and my approach to mental well-being2:31
I share how my depression inspired research into mental well-being through digital technology. I present evidence-based tools tailored to individuals, promoting activation, problem solving, and a healthy lifestyle.
Course structure and what you can expect8:13
Explore how thoughts shape mental well-being and tame your inner angry creatures through mindfulness, while building a 30-day, flourishing lifestyle with exercise, diet, and practical plans.
Resources to help you5:10
Explore digital tools and books to support mental well-being, including Mujib and Headspace. Track moods, practice mindfulness, and build problem-solving and relationship skills while knowing when to seek help.
Course foundations

UPDATE: Interview - How do our thoughts affect our mental well-being12:34
CBT - understanding our negative thought patterns8:05
Explore cognitive behavioral therapy basics for recognizing and reshaping negative thought patterns by examining how perceptions influence thoughts, feelings, and behaviors, using the glass half full analogy to boost well-being.
Cognitive distortions - identifying patterns8:39
Identify eight cognitive distortions to manage negative thought patterns and regain control of thoughts, feelings, and actions, with practical examples and guided exercises.
Mastering our 'angry creatures'10:46
Balance your mood, manage your stress and flourish, mastering our 'angry creatures' guides you through cognitive therapy techniques to identify distortions, evaluate evidence, and restructure thoughts.
More on mood tracking - the quantified self3:22
Learn how mood tracking with daily 1–10 ratings forms the quantified self, and compare tests like the Pinski nine, JD seven, and the Q9 depression assessment.
Bonus - interview: how can mindfulness benefit our well-being12:26
Basic and simple breathing exercises8:04
Practice basic diaphragmatic breathing to energize and relax the body, using nose inhalation, belly expansion, and diaphragmatic exhale, three deep breaths in the morning for stress relief and wellbeing.
Mindfulness in practise - peace for ten minutes11:25
Engage in a 10-minute mindfulness practice that guides diaphragmatic breathing and full-body awareness to release tension. Maintain nonjudgmental attention to thoughts as you relax and reduce stress and anxiety.
Rize, one thought at a time

Exercise and fitness7:14
Exercise boosts mood and resilience by releasing endorphins and serotonin, reduces stress and anxiety, and improves sleep and focus; start with 30 minutes of moderate activity most days, like walking.
Getting active, one thought at a time7:35
Learn to start exercising using cognitive behavioral techniques to challenge negative thoughts, track progress, celebrate small wins, and build supportive routines that improve mood and stress.
Activity plans: making them and getting back up when you fall9:47
Create and follow activity plans with clear goals, subgoals, and rewards; learn to sustain motivation, recover after setbacks, and seek supportive partners or coaches.
Update: Interview - Can diet affect our mood and our mental health?13:23
How does our physical health affect our mental health?

What is a 'positive lifestyle change' and how do I change?8:47
Identify your personal definition of a positive lifestyle, assess daily choices by weighing positives and negatives, and take practical steps—supported by networks—to change habits for better well-being.
Reporter technique - a kind and objective look at your life situations7:26
Practice the reporter technique to write about your life as if for a best friend, listing the facts without negative judgments and highlighting future possibilities.
Being creative3:43
Boost blood flow and brain connections with creativity, reduce stress and anxiety, and support mental well-being through everyday creative activities. Try writing or doodling; remember everyone is creative.
A little help from our friends6:26
Strengthen your well-being by building a supportive network, learn to reach out for help, and use reflection with friends, groups, or communities to boost motivation toward goals.
Identifying our less helpful lifestyle choices5:13
Identify less helpful lifestyle choices by examining activities, people, and triggers; shift time to supportive networks, reduce drinking and watching more TV, and focus stress management.
Self-compassion5:13
Discover how self-compassion boosts daily well-being by building an internal reward system, reducing stress, and boosting motivation through gratitude, celebrating strengths, and supportive self-talk.
Taking small steps2:52
Break goals into five small, actionable steps and track progress with the workbook to reduce overwhelm and move toward flourishing.
Lifestyles and positive changes

What motivates you? What makes you happy?5:30
Identify what motivates you and understand that motivators vary by person. Tailor your lifestyle to align with your motivations, using a self-rewarding system to sustain progress toward your goals.
Problem solving10:00
Flourish fire technique9:51
Visualize your life in areas like fun, mental well-being, work, and relationships with a pencil and paper. Rate each area, imagine the ideal, and map first steps to improve.
Setting goals3:34
Set meaningful personal goals and break them into small, actionable steps, review and adjust them over time, and celebrate progress from the first step toward an ambitious objective.
Celebrating your goals2:33
Celebrate every milestone toward your goals, regularly review your progress, and reward each step with simple or meaningful celebrations.
Flourishing

Take away messages and future support5:57
Summarize key takeaway messages and future support for mental well-being, drawing on CBT, mindfulness, breathing exercises, exercise, diets, and activity plans. Support motivation, goals, problem solving, and flourishing with feedback.
Good luck!0:58
Balance your mood and manage your stress by applying practical advice in daily life, share wisdom, and provide feedback to improve the course.
Final quiz - basic concepts of mental well-being

Requirements

You need no previous knowledge or resources. Just a desire to improve your quality of life. I will lead you through the basics with resources I provide
AAccess to the internet
If you have a smartphone - I will provide you with free access to my premium app for well-being, supported by Cambridge University

Description

TOP RATED MENTAL HEALTH COURSE ON UDEMY

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- Lifetime access to this course and all supplemental learning materials.

- Free six months access to subscription-based mental well-being app - Rize - enrolled students only. Limited time offer.

Do you sometimes find stress getting the better of you? - can't shut your thoughts off when you want to relax, feeling held back from living a healthy lifestyle where you're reaching the goals you really want from life? Maybe you're interested in developing an emotional resilience - able to bounce back much more easily from the challenges life can throw at all of us sometimes, or you're looking for a way to enhance the quality of your life.

This course has been specifically designed to explain simply yet effectively the subject of mental well-being. The curriculum has been tailored to make sure that your learning experience will be relevant, accessible, simple, engaging and effective.

With over 3+ hours of videos, audio lectures, interactive quizzes and a handful of text-based lectures I will lead you through a range of therapeutic concepts - accessible to you through your computer or on your smartphone via the Udemy app.

Through this course I will help you to find the right tools for you that can help you to support your mental well-being. Therefore within the lectures I provide simple, interactive exercises that will enable you to try out and integrate the concepts within the course into your life.

My course includes:

- The basics of the exercises we will be using, and your supplemental worksheet 'diary' - Evidence based therapeutic concepts and exercises that you can practise here with me and then integrate into your daily life - Simple and lifestyle changes to aim for and accomplish - Exercises that will help you to 'flourish' - Supplementary materials - Milestone quizzes to make sure you're absorbing all the information we're throwing your way

- Free access to my subscription-based app - Rize Mental well-being is important to your health. It helps you to manage your mental health, your focus, lifestyle, and reaching your goals in life. By integrating therapeutic and evidence-based concepts such as mood tracking, cognitive behavioural therapy, mindfulness, physical exercise and diet, activity plans, flourishing, and more you can make a big difference to your life..

The course will take on average thirty days to complete, with no more than twenty minutes each day.

If you're unsure don't worry: I offer a full 30 day money back guarantee if you're not completely happy with the course.

I have provided some of my lecture material as available for a free preview. So scroll down and take a look to get a feel for my course and see if it might be right for you.

Here are a few of the reviews for my course, so you can see what my current students are saying about it:

* * * * *

"The instructor obviously took his time to structure this course. What I like is that it flows well, and when I messaged him with a few parts I was unsure about it took less than an hour to hear back from him! 100% recommended." - Liam Jacob

* * * * *

"This is an amazing course to go through. It explains magnificently how our mental health connected to our physical and social health. I like the easy flow of the lectures.I am looking forward to read the reference books as well. This course gave me an entire new perspective on my life and world around me and how can I improve my thought process. I was surprised when I found some of the examples actually are like my own ways of thinking and I am happy to learn how I can remove those negative thinking and move forward. I am going to follow all the mental, physical and lifestyle improvement activities suggested. I would thank the instructor for sharing important sites for urgent support. I think lots of people will benefit from it." - Jia Sen

When you're ready to, click the "Take this course" button on the top right of your screen, become a part of our learning community and start improving your mental well-being.

I look forward to seeing you on the course and to helping you to Rize, one thought at a time.

Who this course is for:

Those looking to understand and improve their mental well-being
Any level of knowledge and experience

Balance your mood, manage your stress and flourish

What you'll learn

Explore related topics

Course content

Introduction4 lectures • 22min

Our thoughts8 lectures • 1hr 15min

Our bodies4 lectures • 38min

Lifestyles and positive changes7 lectures • 40min

Flourishing5 lectures • 31min

New: Mental health introduction0

Conclusions2 lectures • 7min

Requirements

Description

Who this course is for: