The Wellness Guide for the Overwhelmed

Learn to cut out the noise and break your most important goals down into manageable steps you control.
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  • Lectures 25
  • Length 1.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 10/2014 English

Course Description

This course will support you to make manageable, sustainable changes for a healthier life. If you have sometimes felt overwhelmed or frustrated by the process of making change stick, you'll learn research-based ways to improve this.

This course will be of particular interest to:

  • Those who have experienced multiple diets, who are looking for an alternative that is focused on achieving an overall healthier way of life, rather than weight loss at any cost.
  • Those who want to respect their well-being in a new way, including nutrition, physical activity, sleep, stress reduction and beyond.

This course includes:

  • Nonjudgmental lessons that are fun and easily digested
  • Practical exercises to support you to make measurable progress
  • Relaxing, guided visualizations to incorporate the concepts for the long term
  • Section quizzes to reinforce the information you've learned
  • A recommended reading list for the topics that resonate the most with you

The course is divided into six sections, starting with where you are. This lessons can be absorbed in an afternoon, or over several weeks. You should plan to use the guidance in the course for at least one week to ensure you develop a habit of incorporating the guidance into your life. Beyond that, the goal is for you to continue to make practical use of this straightforward structure in an ongoing way.

Take this course if:

  • You want to be stronger and healthier, not anxious about every bite of food
  • You are tired of taking one step forward and three back
  • You want clear, balanced guidance and not an agenda or sales pitch
  • You want to hear clear, concise recommendations rather than cheerleading
  • You want to develop a better body image, while staying motivated to make healthy lifestyle and nutrition changes

What are the requirements?

  • A way to take notes either on paper or electronically
  • A way to set reminders such as a phone or alarm clock (optional)
  • If possible, a quiet, comfortable space in which to experience the visualizations
  • General nutrition knowledge, such as the benefits of eating whole grains, fruits, vegetables, healthy fats and protein
  • A calendar (either electronic or non-electronic is fine)

What am I going to get from this course?

  • Learn how to break health goals down into bite-size pieces
  • Understand the connection between self-compassion and change
  • Consider alternatives to dieting
  • Determine actions that will support you to take excellent care of yourself

Who is the target audience?

  • This course is for those looking for a lasting mindset shift away from dieting and other rigid approaches to health and wellness.
  • This course is for those who have general health knowledge, but find it hard to put it into practice at times.
  • Those who could use more organization in their life, and support to accomplish this, will benefit from this course.
  • This program is not a replacement for medical or mental health treatment.
  • This course is not designed to give specific recommendations about which foods to eat or exercises to perform
  • This course is not focused on weight loss, though you may find this is a benefit of making healthy changes

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: Start Where You Are

In this lecture, you'll learn the overall approach of this course and our central goal. You'll be provided with an introduction to a compassionate, nonjudgmental mindset that will be sustained throughout the course.


This lecture will discuss the six sections of the course to prepare you for what to expect. You'll receive guidance about how to make the most of the visualizations. You'll also learn what credentials and experience I bring to the table as your instructor.


In this lecture, you'll learn about a variety of triggers for feeling overwhelmed about your health and consider which ones affect you personally. You'll also gain insight about the pitfalls of focusing too much on weight when you're aiming to stay on track with healthy behaviors.


This visualization will help you gain a firm foundation for where you are today, and will give you space to consider where you are headed. You'll have time to look at your desire to change, and time to be right where you are.

Note that there will be silences in this visualizations, so expect that there will be a bit of time that goes by between my talking in this lecture.

Of course, do not listen to this or any visualizations when you are driving or doing anything that requires your full attention since you may feel relaxed.


In our Recap of Section 1, you'll review the key concepts related to starting where you are and approaching this course in a way that will be most effective.

Section 1: Starting Where You Are Quiz
4 questions
Section 2: Tools of the Trade

Have you ever forgotten an important goal or conversation? This lecture looks at this experience, and why we will take an approach of documenting goals and to-do's in this course. You'll learn a technique for how to make your next steps more "actionable" and so more likely to be accomplished.


In this lecture, you'll get the breakdown for what to have with you during the course and why it matters. You'll also aim to recognize when setting boundaries is more important than using the tools to document next steps.

Section 3: Tools of the Trade Quiz
6 questions
Section 3: What to Leave Behind

This lecture focuses on the topic of avoiding unrealistic expectations and uses the controversial topic of weight loss as an in-depth example. We'll look at how the medical model and the fat acceptance movement each view weight. Both of these perspectives will help inform how to set manageable expectations related to your own body.


This lecture describes the limitations and problems with dieting. You'll consider your own experience with the diet cycle, if relevant, and understand the alternative approach we plan to take in lieu of this option.


If you're ever resisted physical activity, this lecture is meant to help you explore what's holding you back, and to look at movement for your body in a more expansive way.


This lecture discusses how you can build your own immunity to hype so that it doesn't throw you off the track of progress on your health goals. You'll also learn a specific antidote to short-term quick fixes, in the form of a medical theory that can help you frame your life from a long term perspective.


This visualization will make use of the concept of a wiser self, your self from the future. You'll use your imagination to go backwards and forwards in time to both your past self and the person you will be in the future.

Note that there will be breaks in this visualization where I won't be speaking, so expect that there will be a bit of time that goes by between my talking in this lecture.

Of course, do not listen to this or any visualizations when you are driving or doing anything that requires your full attention since you may feel relaxed.


In this Recap of Section 3, you'll have a refresher for what you need to leave behind in order to make the most of this course and the process of working on your health goals. You'll revisit the key points and have a chance to take one more look at what you must let go.

Section 3: What to Leave Behind Quiz
5 questions
Section 4: Planning Your Next Steps

This section will be focused on the action items that are at the heart of you making the most of the course. The lecture on creating micro-goals will provide examples for what you may choose, and gives the range of possibilities, with guidance on how to prioritize.


In order to ensure you will achieve your goals, you'll set reminders to keep you on track. This lecture also revisits the possibility of revising your goal once you think about what's involved and the need to set boundaries to help you achieve them.

You'll also consider when to establish your habit of reviewing these goals on a regular basis, a key takeaway from this course.


This visualization provides you with an opportunity to consider the benefits of achieving your goals, as well as the potential challenges you may face. You'll have an opportunity at the end to tweak your goals and reminders accordingly.

Note that there will be breaks in this visualization where I won't be speaking, so expect that there will be a bit of time that goes by between my talking in this lecture.

Of course, do not listen to this or any visualizations when you are driving or doing anything that requires your full attention since you may feel relaxed.


Since you'll be performing this section on an ongoing basis, this Recap of Planning Your Next Steps can serve as a reminder for what to do in the future to keep this process moving forward.

Section 4: Planning Your Next Steps Quiz
6 questions
Section 5: Cultivating Self-compassion

We'll talk about everyone's favorite topic: failure. This lecture gives insight into the contributing factors to success as well, particularly the role that self-efficacy can play in ensuring that we ultimately have more positive outcomes in health and in life.


In the first of 3 lectures to focus on the elements of self-compassion, according to Dr. Kristin Neff, this lecture looks at the role that Understanding can play in recovering from mistakes and roadblocks.

The lecture will end with a mini-visualization so you can take a moment to experience the element of self-compassion being described.


In the second of 3 lectures on the elements of self-compassion, according to Dr. Neff, we explore the role of a common pain we all share when we make a goof. We'll consider what others feel when they make missteps, and how common humanity can support us to feel a connection to the wider world.

The lecture will end with another mini-visualization so you can absorb what it's like to consider your own feelings as you imagine others going through similar challenges.


In this final lesson on the elements of self-compassion, you'll have a chance to understand what is meant when many people refer to mindfulness. Although the word can refer to a variety of approaches, we'll consider how you can use Dr. Neff's version of mindful awareness to make better progress on your goals over time.


This last visualization walks you through a body scan from feet to head, allowing you to watch your thoughts as you focus on different parts of the body. You'll notice how your thoughts behave and the way that feelings ebb and flow as you perform this meditation.

Note that there will be breaks in this visualization where I won't be speaking, so expect that there will be a bit of time that goes by between my talking in this lecture.

Of course, do not listen to this or any visualizations when you are driving or doing anything that requires your full attention since you may feel relaxed.


A key section for helping this course have a lasting impact, this Recap of Cultivating Self-Compassion simplifies the topics discussed into brief pointers about what to remember in the future. This review will be extremely useful to go back to when you make a mistake and need a quick review of the elements of self-compassion.

Section 5: Cultivating Self-Compassion
8 questions
Section 6: Putting It All Together

In this lecture, we pull together each of the sections, and will reiterate what you'll need to do going forward to continue to make progress when this course ends. This lecture will help you tie all the pieces together so that they can be more easily accessed in your memory when you need them in the future.

This lecture also includes an attached supplementary reading and tool list for the resources mentioned during the course and additional relevant resources that have made a difference for my clients and that are part of my own knowledge base used in this course. These recommendations can help you understand these topics at a deeper level and help you continue to learn what works for you.


This last audio recording includes my final thoughts and an official send-off as you aim to continue your progress on your own. You are encouraged to return to these lectures as you go through your weekly revisit of your goals, and if you ever find yourself stuck. Consider this course, and this final section, as a toolbox that can lead you back to firm ground.

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Instructor Biography

Christine Serva, Instructional Designer

I hold a Master's Degree in American Studies from the University of East Anglia in Norwich, England, and a Bachelor's from Dickinson College in Carlisle, PA. I obtained my Health Coach Certification from the Institute for Integrative Nutrition, through Purchase College, State University of New York (SUNY).

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