This course is designed to help you to build your resilience, improve your confidence, create your own inner coach and develop more compassionate self-talk. You will explore your current behaviours and learn why you respond to, e.g. stress and anxiety, the way you do. You will identify your own areas to work with, learn how your body responds to your thoughts and feelings, and how little changes in the body can make a big difference. Finally, you will create an easy to access resource for tricky situations, and develop more resilient and helpful tools and strategies.
What’s in the course?
The course has 5 sections made up of videos, printable resources and quizzes to help you embed and apply what you’ve learnt. There are two types of video: training videos, which give you new information about the topic, and exercise videos, which talk you through tasks that will help you to better understand yourself and develop your new skills.
Each exercise video is accompanied by an exercise template that you can print and use to help you record your thoughts and observations. There are also action plans at the end of each section, which you can download and use to help you practice your new skills. The exercise sheets and action plans have been created in Microsoft Word, which may be useful to know if you are opening them in another word processing package (this also means you can complete them electronically rather than printing them if you prefer).
Before you start
Give yourself a bit of time to get familiar with the Udemy platform so that you know how to access the videos, exercise sheets and action plans. The dashboard is a good place to start if you pause and come back to the course. You might like to download and print off all the resources in advance. If you have any issues with the videos, your student account or anything else related to the technology, please get in touch with email@example.com. For anything else, please post questions and comments in the Q&A section.
Make the course work for you
This is course is designed to help you, so do what feels right, take the course at your own pace, and make it work for you. You can pause videos and come back to them, and you can revisit course resources and lectures whenever you need. We would recommend you aim to do at least one training video and an exercise each week, which will take around an hour in total. However, you may like to take longer over some exercises, and that’s fine; the key is to engage regularly, whatever speed you work at. Most students find the quizzes helpful, but if it's not your thing, that's absolutely fine.
Students have told us that it’s helpful to download and print off the exercise sheets before watching the videos so that they are a useful reference as you watch and listen. You might also like to have a notebook. Students have also found it helpful to print the action plans and stick them on the fridge, or create flashcards to carry around and refer to when they're out and about.
You might like to work through this course alongside someone else so that you can support each other. You can also use the Q&A section to post questions for fellow students and the course tutor. The Helpful Clinic also offers one-to-one consultations; please visit our website for more details.
The Helpful Clinic is a social venture. Our mission is to Improve Health and Wellbeing through Increased Health and Emotional Literacy. To this aim we have built an Honesty Bridge from our website to the course which enables us to give free access to those who genuinely can’t afford it. You can find the Honesty Bridge on our website in the First Aid Kit for Feelings section. This will take you across the Honesty Bridge where you will also be invited to participate in the research project aligned with this course. The research results will help us spread the word and highlight how important it is to have choice about our responses to ourselves and others, a sense of control of our feelings and a sense of compassion for ourselves.
Introduction to the First Aid Kit: get control back through curiousity.
Gather information about your responses to challenging situations using the five key questions.
How does the First Aid Kit for Feelings fit in your overall physical and emotional development? When to use it and when not to use it? Use First Aid Kit to prevent situations from escalating and make more helpful choices.
Explore what makes a situation challenging for you
With these basics of habit development, start noticing and replacing behaviours in a way that works for you.
An opportunity to become curious about your habits, exploring three that are helpful to you and three that are unhelpful.
The first step to dealing with a stressful situation is to understand what goes on in your body and brain. We will look at the Fight Flight and Freeze response and its implications on health and explore the brain system. This insight into the underlying body mechanics will help you recognise and respond to a challenging situation.
Let's apply what we have learnt about the 3 scoops in the last video.
What state you are in affects your behaviours, mood and even memory. We learn to recognise states by noticing its signature components: posture, thoughts, tone of voice, emotion, sensations and focus. We also explore the brain's innate tendency to assume threat and how it can be managed.
What is happening when you are in a state of struggle?
Posture - What are you doing with your body?
Thoughts - What are the words in your thoughts?
Tone of Voice - How words are delivered?
Emotion - What emotions do you connect with?
Sensations - What is happening in the body?
Focus - Narrow or wide. Are you in the past, present or future?
This video brings together the previous modules in one simple practice to help you deal with a heightened state.
A (Awareness): What are you currently thinking, feeling and/or doing?
B (Breath and Body): Notice where your breath lands in your chest. Move your body in some way that changes your posture.
C (Choice): Ask yourself what would be more helpful at this point. What subtle real-time changes will have immediate effect?
Let's put the ABC into practice and apply it to a particular situation or a person that You struggle with.
A: Be mindful of the situation or experience
B: Be aware of your your posture and breath
C: Remember you have choices. Is this helpful?
Our feelings are in continuous communication with us. Understanding the emotional, cultural and behavioural layers of our feelings is a step towards unpacking and decoding the information. Analysing components of feelings and complex interactions between the layers enables a more varied set of responses to our feelings.
Use the template to take a closer look at challenging feelings.
Whether you are dealing with a basic emotion such as fear, love, anger or joy, or a more nuanced one, feelings can be challenging to recognise. Without being able to recognise feelings, it is difficult to make personal progress. Your vocabulary is crucial in differentiating between emotions. Having the words to describe how you feel, at least to yourself, shapes your attitude - being curious is almost always more helpful than being critical.
Use the template to enhance your vocabulary and practice feeling recognition skills.
Feelings are not random, instead, they occur in patterns. Curiosity helps to spot these patterns, however, habitual behaviours are so ingrained, that strategies are required. We will look at how patterns show up and once you have spotted a pattern, how to enable quick wins by experimenting with components of state.
Using the template, let's drill down into the feeling you have identified in the previous exercises in this section.
Your kit is your anchor - it can help you engage the right parts of your brain when it feels like you have lost control. We will look at the two models you will need to consider when building your kit: the sensory model and the feeling model. You will start putting together your very own kit, containing tools, tips and things that are relevant to you. A well designed kit will help you build new habits relating to specific states, people and situations that you would like handle more skillfully.
Get ready to put together your very own personalised First Aid Kit for Feelings! Decide what you would like your kit to look like. Identify where you will keep it/them (if you're using more than one). You're almost ready to start building it!
This video invites you to consider tools, tips and things to include in your First Aid Kit that connect to the five senses in a way that feels relevant and helpful to you. As well as the five senses, you are encouraged to think about places – locations - where you are able to bring together your senses to access the state you need.
Start to create your First Aid Kit for Feelings by selecting three items for each sense, plus three items relating to specific locations, environments or places that help you to manage your responses to states, people and situations. Experiment with different items and ideas. Ask your self "Is it helpful?"
Build a series of helpful instructions (or blueprints) to put in your First Aid Kit that will help you to reduce intense emotional states, such as anxiety or doubt, when your rational brain is not available to help you. The only rule is to create these blueprints whilst you are in a state of resourcefulness. At the end of this module you will have an envelope for a variety of challenging emotional states, each containing a set of simple and helpful instructions you can turn to whenever the need arises.
Continue to build your very own personalised First Aid Kit for Feelings by considering how you can vary the level of intensity of each challenging emotion. This exercise will enable you to complete the blueprints you need to include in your kit. Be sure that you are in a resourceful state when working on this exercise. Remember, you will need to hold the blueprints in your hands when your analytical brain is not available to help you.
Connect with your inner critic: what is its purpose? By the end of this video you will know how to recognise the critic by the tone of voice and the language. You will be able to engage with your inner critic to put the comments, assumptions and instructions to test.
Follow the template to get to know your inner critic: what it looks, sounds and feels like.
Your inner coach is likely less developed than your inner critic and therefore it takes time and effort to connect with it. We will look at strategies to shape your relationship with your inner coach and begin a dialogue.
Use the template to connect with your inner coach. Who or what do they look, sound and feel like? What phrases do they use that are helpful to you? What can you do to help you access them when you need them?
Use the template to identify the values that are driving your inner coach and inner critic.
Thora Rain is an experienced Health and Wellbeing Practitioner. In the last six years she has helped hundreds of people learn to deal with stress effectively and manage their health well.
Thora believes that feelings are information and we often don’t know how to respond to them constructively or even interpret what they mean. The word ‘feelings’ encompasses both emotional and physical sensations. When we don’t tend to our feelings, the situation can escalate with detrimental impact on our health and wellbeing.
Over a decade ago Thora found herself in exactly this situation and developed the First Aid Kit for Feelings because she needed a practical and easy-to-use resource. Her First Aid Kit for Feelings was instrumental in turning her situation around and evolved with Thora to help her respond better to her feelings at every stage of her journey.
Thora first started working as a practitioner over six years ago. The First Aid Kit for Feelings proved so helpful that three years ago, following many requests, Thora launched a workshop to share this powerful tool with more people. Thora and her team are delighted to finally be able to make this course available to you regardless of where you live or what your circumstances are. Thora firmly believes that having First Aid Kit for Feelings, and the understanding and skill that comes with that, is a fundamental skill for our health and wellbeing and therefore needs to be available to all.
Thora is the Founder and Director of The Helpful Clinic. In addition to her MA Hons in Inter-Cultural Communication with an emphasis on Cross-Cultural Psychology, Thora is a Coach, Clinical Hypnotherapist, Master NLP Practitioner and an Advanced EFT Practitioner.