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1. What is stress and how does it affect physical and emotional health?
2. Look at ways to cope with stress
3. Use mindfulness meditation techniques
4. Create positive and meaningful personal contacts
5. Explore ways to create emotional health.
In this course you will learn to identify stress, establish what situations, thoughts or feelings stress you out and learn ways to reduce this stress. Identifying mind traps, will help you to become more aware of your thinking patterns and enable you to be more mindful of them, allowing you to increase your resilience to stressors and life difficulties.
The course consists of video lectures with voice and documents, together with supplementary materials such as videos, and audios to enhance your practice. If you complete the course in one sitting it should take about half a day to one day to complete.
In a review of research into the benefits of mindfulness, the American Psychological Association found that many studies show that practicing mindfulness reduces stress. (Davis, D. M., Hayes, J., A. What are the benefits of mindfulness? Monitor on Psychology, July/August 2012). Studies show evidence that mindfulness increases positive emotions and decreases negative emotions and anxiety. Farb et al., found that mindfulness shifts a person's ability to use emotion regulation strategies, enabling them to experience emotion selectively.
Farb NAS, Anderson AK, Mayberg H, et al. Minding one's emotions: Mindfulness training alters the neural expression of sadness. Emotion. 2010;10(1):25–33.
Besides these benefits there are many others, such as: boosting working memory, ability to focus attention, becoming less emotionally reactive, increased relationship satisfaction, increased immune functioning, improved sense of well-being, to list a few.
Reference: American Psychological Association: http://www.apa.org/monitor/2012/07-08/ce-corner.aspx
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|Section 1: Introduction and Overview of Stress Reduction|
In this overview, we look at some of the background of Carol Knox. We introduce mindfulness and its role in stress reduction. There is a brief interview with Jon Kabat-Zinn conducted by Krista Tippet at OnBeing. Join me on this journney to discover mindfuless and how it can help you to reduce your stress and create greater overall wellness.
|Lecture 2||19 pages|
This section looks at what stress is, how to recognise and manage stress, identifying behaviour patterns, the STOP activity, the three stages of stress and workplace stress.
|Section 2: Taking Responsibility for your Own Stress|
This section looks at taking responsibility for your own stress. It explores ways to cope with stress, including coping with stress at work. Discover mind traps and habitual ways of thinking and how to be mindful to become aware of them and make changes for greater overall wellness.
In this lecture we look at various definitions of mindfulness. We then investigate an actual mindfulness meditation practice. Please try to practice daily even if only for five minutes. Try to keep mindful in your daily activities.
|Section 3: Improving Your Relationship with Self & Others|
This section looks at improving your relationships with others, and includes your relationship with yourself. We look at emotional intelligence and barriers to awareness of emotions. You will do some exploring of your emotions.
Part 5 focuses on your emotional health, emotional fitness and personal goals. Wishing you to be inspired. May you take what you have learned into your own life, for your benefit and well-being and for the benefit and well-being of those you love and care about. No more negative self-speak and such like. Watch the Hummingbird by Wangari Maathai, it is so lovely and inspiring. Go well.
|Section 4: Concluding Section|
|Lecture 7||8 pages|
In concluding we do a brief recap. I wish you well. May you be less stressed, more aware and know yourself better.
|Quiz 1||10 questions|
A brief quiz to act as an overview of what you have learnt during this workshop/course.
Carol is a passionate and dedicated trainer, facilitator and lecturer, who works in corporate environments as well as in skills and University training. She has more than fifteen years of training experience in these varied contexts. Carol has trained meditation techniques and practiced meditation for around thirteen years. Life adventures have taken Carol on journeys to India, where she attended Buddhist teaching, and Thailand, where she had exposure to Vipassana meditation practices. She has had meditation training from various monks in contexts both abroad and in South Africa. In growing her passion to help and share with people and to act as a catalyst for positive change, she is venturing into the online training context. The primary focus to start will be on Stress Reduction and Meaning and Mindfulness training. Carol has a Master’s degree in Education Cum Laude and formal training from the Zur Institute – Innovative Resources & Online Continuing Education - Certificate - Mindfulness and Meditation in Psychotherapeutic Practice, as well as an Introduction to Mindfulness Based Stress Reduction from eMindful - Evidence based mind body wellness. She has also had introductory training in Viktor Frankl's Logotherapy from the University of South Africa - Centre for Applied Psychology.
Carol would like to welcome you to join her on this journey.