Balance your mood, manage your stress and flourish

Manage your stress, develop a more desirable lifestyle, strengthen your emotional resilience and flourish.
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  • Lectures 30
  • Length 3.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 9/2014 English

Course Description



LATEST: Course updated 16th October 2015

- 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.

What are the 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
  • iPhone, Android, iPad, Tablet (optional) - I will provide you with free access to my premium app for well-being, supported by Cambridge University

What am I going to get from this course?

  • 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

Who is the target audience?

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

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction
Mental well-being
Introduction to me and my approach to mental well-being
Course structure and what you can expect
Resources to help you
Course foundations
4 questions
Section 2: Our thoughts
UPDATE: Interview - How do our thoughts affect our mental well-being
CBT - understanding our negative thought patterns
Cognitive distortions - identifying patterns
Mastering our 'angry creatures'
More on mood tracking - the quantified self
Bonus - interview: how can mindfulness benefit our well-being
Basic and simple breathing exercises
Mindfulness in practise - peace for ten minutes
Rize, one thought at a time
11 questions
Section 3: Our bodies
Exercise and fitness
Getting active, one thought at a time
Activity plans: making them and getting back up when you fall
Update: Interview - Can diet affect our mood and our mental health?
How does our physical health affect our mental health?
8 questions
Section 4: Lifestyles and positive changes
What is a 'positive lifestyle change' and how do I change?
Reporter technique - a kind and objective look at your life situations
Being creative
A little help from our friends
Identifying our less helpful lifestyle choices
Taking small steps
Lifestyles and positive changes
7 questions
Section 5: Flourishing
What motivates you? What makes you happy?
Problem solving
10 pages
Flourish fire technique
Setting goals
Celebrating your goals
6 questions
Section 6: New: Mental health introduction
Section 7: Conclusions
Take away messages and future support
Good luck!
Final quiz - basic concepts of mental well-being
31 questions

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Instructor Biography

John Harper, Founder of Rize - Accelerate Cambridge Program supported

Hi! I'm John. I work with Cambridge University to provide innovative digital tools that help people around the world to understand, track and improve their mental well-being.

Two years ago I suffered from moderate depression. As a serial social entrepreneur I quickly noticed gaps in the current tools that are available to help people with their mental well-being.

I am creating this course to provide a more detailed content to help people understand their mental well-being, and to provide more in-depth to the app I have been creating. My mission is to provide content that is simple, accessible, engaging, and effective.

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