How to Cope with Stress: Practical Tools for Resilience and Well-Being — A 10 Day Class

Hi, and welcome to this course:  How to Cope with Stress:  Practical Tools for Resilience and Well-Being. 

We all experience stress in our lives – it’s part of our human condition, and our bodies are designed to perceive and react to stressors.  But sometimes when that stress becomes chronic or we don’t have ways to reset, it can create a lot of wear and tear both physically and emotionally.  I know, I’ve been there myself.  

 If you are hoping to eliminate all stress from your life this course may not be for you.  But if you are looking to:

·      cope better with stress

·      have ways to re-set in your day and experience greater inner calm and peace

·      become “stress smart”

·      learn how to relate to your stress differently so that you can experience greater ease and well-being

·      build resilience

·      have tools you can bring into your day to shift from surviving to thriving

You’ve come to the right place!

I put together this course to teach you three practical tools that you can use in your everyday life, tools that don’t take much time in your day, but that can be very effective in coping with stress, building resilience and cultivating well-being. 

If you have 10 minutes a day to invest in yourself, this investment is well worth it – You are well worth it.  My intention is that you will walk away with practical tools that you can begin using right away, that will make a difference in how you show up each day, that will help bring greater ease and joy into the moments of your life.

I hope you’ll join me for this journey.  

*Note:  This course is a great companion to my book The Transformative Power of Ten Minutes:  An Eight Week Guide to Reducing Stress and Cultivating Well-Being

WHAT YOU GET:

• 10 Audios of approximately 10-15 minutes each
• Total running time: 1 hour, 57 minutes
• RECEIVE THIS BONUS!
  • 11 ACCOMPANYING COMPANION MEDITATIONS FOR YOU TO DOWNLOAD (7 bonus + 4 from the audio course itself)
  • EACH DESIGNED TO HELP REINFORCE WHAT YOU LEARN IN THE COURSE
  • USE FOR ON THE SPOT STRESS REDUCTION
  • PRACTICE BUILDING RESILIENCE WHENEVER YOU LISTEN
• Please do not share the downloadable content with others. This is intended only for those who purchase this product.

Course Details:  [maybe something they can click on and it then enlarges and shows the following:]

DAY 1:  An Introduction to Becoming “Stress Smart”

 Lesson 1 provides a framework for this course and begins with a very short meditation and then an invitation to observe how stress shows up in your life.  We begin to explore the difference between short term versus chronic stress, I offer a teaser into the three tools that you will be learning to use in your daily life, and I share why this topic of stress is near and dear to my heart.  We end with another very short meditation that you can use any time to help interrupt the stress response. (13:35 minutes)

DAY 2:  Getting to Know Your Stress Response

 Lesson 2 begins by distinguishing between stressors in your life and your stress response.  We explore the physiology of the stress response and learn about why stress can be like a “false alarm.”  By understanding what is happening in one’s body, this empowers you to have more choices available to you.  We discuss the four components of the stress response, the importance of re-setting, and the concept of learning how to listen to the “false alarm” in a helpful way. (11:20 minutes)

 DAY 3:  Using the “Flashlight” to Alter Your Stress Response

 In lesson 3 we learn how we are wired to operate on “automatic pilot,” and how to use the tool of the flashlight to bring mindful awareness to our automatic, habitual patterns of stress.  This awareness, so simple and yet not so easy, creates choice for us to respond in new ways.  We end with a discussion about how this simple tool can help to rewire our brains to react to stress differently. (11:56 minutes)

 DAY 4:  Using the Flashlight (Part Two)

 In lesson 4 we delve more deeply into how we can use the flashlight in our ordinary day to interrupt our stress response and to pay attention to what is most needed in the moment.  We learn about how a mindful pause can have important, positive, physiological consequences, and why it can be an effective antidote to chronic stress.   (11:29 minutes)

DAY 5:  Using Informal Practice and the Three Minute Mindful Pause to Reset

 In this lesson, we explore how you can bring informal moments of mindfulness practice into your day and why this can be so beneficial.  We also explore how to hit the reset button through the use of the Three Minute Mindful Pause.  I invite you to come up with a plan for how you might begin to use both of these practices in your daily life. (12:33 minutes)

DAY 6:  Working with the “Diet of Thoughts” (Part One)

 This lesson offers an introduction to using the tool of “the diet”. We discuss the power of our thoughts and how they play a key role in our experience of stress.  We learn how we can co-create our stress, and how mental rehearsals and mental reruns contribute to stress.  We end with a short thought experiment. (10:46 minutes)

 DAY 7:  The Diet of Thoughts (Part Two)

 We begin this lesson with another short thought experiment which many people find enlightening.  We explore unhelpful thought patterns and common thought traps that contribute to stress. You will learn about strategies to begin to feed yourself a healthier diet of thoughts that can have a positive impact on your experience of stress.  (10:03 minutes)

 DAY 8:  The Velcro Problem and the Magnifying Glass (Part One)

 In lesson 8 we learn about how the “magnifying glass” is an essential tool for cultivating positive experiences, and why our primitive brains make this difficult to do.  We learn some simple ways to turn on the positivity circuitry in our brain, and I share some stories that will illustrate the Velcro problem and the Magnifying Glass in action. (11:48 minutes)

 DAY 9: Using the Magnifying Glass (Part Two)

 In this lesson we focus on the practical application of the “magnifying glass.”  We learn how to “install” positive experiences as we go through our day, and I offer a short experiential exercise to practice this. You are invited to reflect on how you might use this tool in your daily life.  We end with a summary of the three tools learned in this course. (10:17 minutes)

 DAY 10:  Two Exercises to Become Stress Smart

 This final lesson involves two meditations to help practice and integrate the strategies taught in this course.  The first meditation is approximately 12 minutes long and will help you practice using all three tools in a visualization and mental rehearsal exercise.  The second meditation is under three minutes and offers a short practice that you can use throughout the day to help interrupt the stress response. (15:16 minutes)

 The meditations that accompany this package include:

*Visualization for Deep Relaxation (15 minutes)

*Visualization to Reduce Stress and Burnout (12 minutes)

*Meditation to Explore What You Might Change (7 minutes)

*Finding Inner Peace During Challenging Times (6 minutes)

*Protecting Yourself From Absorbing Others' Stress/Pain (4 minutes)

*Three Minute Mindful Pause (3 minutes)

*Short Meditation to Interrupt the Stress Response (3 minutes)

*Quick Meditation to De-stress (3 minutes)

*Three Minute Reset (3 1/2 minutes)

*How Full is Your Container (5 minutes)

*Quick Meditation to Shift into Positivity (4 minutes)

Your Instructor:

Beth Kurland, Ph.D. is a clinical psychologist, Tedx speaker, and author of three award winning books: "Dancing on The Tightrope: Transcending the Habits of Your Mind and Awakening to Your Fullest Life"; "The Transformative Power of Ten Minutes: An Eight Week Guide to Reducing Stress and Cultivating Well-Being"; and "Gifts of the Rain Puddle: Poems, Meditations and Reflections for the Mindful Soul."

 Beth is passionate about teaching mindfulness informed practices and mind-body strategies to help people cultivate whole person health and well-being, as she has experienced firsthand the power of these practices in her own life and with her patients.  She has been providing evidence-based clinical care to people across the lifespan for over 30 years. Through her meditations, courses, books and blogs, she offers others the opportunity to learn practical tools to move from stress to greater joy and ease, and to experience greater well-being.

DISCLAIMER: Please note that this class and the accompanying meditations are strictly for educational purposes only and are not intended as medical or psychological diagnosis, intervention or treatment of any kind. If you are in need of such treatment, please seek the advice of your doctor or a licensed mental health professional. What people get out of this class will vary from person to person and there are no guarantees of what your personal experience will be. In using these recordings you understand that Beth Kurland does not have a professional relationship with you and you agree that Beth Kurland will not be liable or otherwise responsible for any decisions or actions taken due to your use of the information presented.