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Well-Being Course for Professionals
Introduction
0.1. Welcome (4:58)
0.2. Meet Your Instructor (5:26)
0.3. Course Overview (4:39)
0.4. How to Make the Most of this Course (7:26)
0.5. Getting Started (Action Step) (0:43)
Q&A
Resources
Module 1. Defining Mental Well-Being & Building Motivation For Change
1.0. Introduction to Module 1 (1:28)
1.1. The research on the impact of poor mental well-being (5:34)
1.2. The research on the impact of good mental well-being (4:10)
1.3. What is mental well-being (9:06)
1.4. Get clear on your definition of mental well-being (1:59)
1.5. Creating motivation for positive change (4:26)
1.6. Set your starting point and track your progress (1:55)
1.7. Module recap and action steps (1:29)
Resources
Q&A
Module 2. Stress Management & Self-Regulation
2.0: Introduction to Module 2 (2:34)
2.1. What is stress? (23:34)
2.2. The problem of functioning with stress (7:57)
2.3. How to recognize if you have too much stress (6:43)
2.4. Why it's hard to turn off your stress response and relax (4:20)
2.5. How to get into a calm place, rest, and recover (3:23)
2.6. Step 1: Pay attention to your breathing - Box Breathing (6:14)
2.7. Step 2: Practice gratitude the right way (6:20)
2.8. Step 3: Positive and safety affirmations (8:05)
2.9: Module recap and action steps (1:24)
Resources
Q&A
Module 3. Your Basic Psychological Needs
3.0. Introduction to Module 3 (1:44)
3.1. What are basic psychological needs? (4:43)
3.2. The need for Autonomy (3:36)
3.3. The need for Competence (2:12)
3.4. The need for Connection (3:15)
3.5. The need for Novelty (3:11)
3.6. Using your focus to meet your basic psychological needs (6:49)
3.7. Module recap and action steps (1:06)
Resources
Q&A
Module 4. Putting You in Control: Meet Your Need for Autonomy
4.0. Introduction to Module 4 (1:19)
4.1. What is autonomy and how do we lose it? (9:26)
4.2. Reducing uncertainty and increasing clarity (4:50)
4.3. Gaining clarity on who you are (11:51)
4.4. Final note on your core values and who you are (2:03)
4.5. Gaining clarity on what you want (5:40)
4.6. Getting into alignment and taking back your power (4:36)
4.7. Setting clear intentions (2:53)
4.8. The self-fulfilling prophecy (5:01)
4.9. Change your language, change your life (12:21)
4.10. Module recap and action steps (1:46)
Resources
Q&A
Module 5. Feel More Confident: Meet Your Need for Competence
5.0. Introduction to Module 5 (1:22)
5.1. What is competence and how do we lose it (9:45)
5.2. What if I'm actually not capable (8:48)
5.3. The language of "I can't" (4:05)
5.4. Notice the story you're telling yourself (5:59)
5.5. Change your story (5:04)
5.6. Feeling resistance from challenging your inner critic (2:46)
5.7. Acknowledge your accomplishments and applaud your wins (5:46)
5.8. Using visualization to get better results (6:09)
5.9. Module recap and action steps (2:13)
1 Week Social Media Detox Challenge
Mid-Course Feedback
Resources
Q&A
Module 6. Strengthen Your Relationships: Meet Your Need for Connection
6.0. Introduction to Module 6 (1:24)
6.1 Defining your need for connection (7:27)
6.2 Your relationship with yourself (5:45)
6.3. Develop a better relationship with yourself (6:53)
6.4. Your relationship with others is important (4:57)
6.5. How to feel more connected to others (1:35)
6.6. Random acts of kindness (4:37)
6.7. Module overview & recap (1:37)
Q&A
Resources
Module 7. Growth & Expansion: Meet Your Need for Novelty
7.0. Introduction to Module 7 (1:37)
7.1. What is your need for Novelty, and how do you lose it? (6:47)
7.2. Research on the impact of Novelty (5:45)
7.3. Is more Novelty always better? (7:26)
7.4. How to practically meet your need for Novelty (5:16)
7.5. Balancing your basic psychological needs (8:15)
7.6. Module recap and overview (1:25)
Resources
Q&A
Module 8. Mind-body Connection: Taking a Holistic Approach
8.0. Introduction to Module 8 (2:11)
8.1. Your mind and body are deeply connected (7:00)
8.2. Sleep and mental well-being (8:11)
8.3. Movement and exercise (7:28)
8.4. Proper nutrition and hydration (8:18)
8.5. Proper light exposure (8:11)
8.6. Tips on how to prevent overwhelm (7:55)
8.7. Module recap and overview (6:05)
Final Section: Bringing it All Together (6:05)
Congratulations & Course Feedback
Resources
Q&A
Course Feedback
Provide Your Feedback About the Course (Month 1)
Provide Your Feedback About the Course (Final)
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8.6. Tips on how to prevent overwhelm
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