The goal of this course is to provide you with more knowledge and strategies to help you to keep your life on a more even keel – and to help you get back up again when things go pear-shaped.
The Upward Spiral Action Plan
| Time | Unit 1: Accessing Your Own Helpful Stress Response Physiology |
| 4 | Welcome and Intro to Unit 1 https://youtu.be/CuhYeUTeivk |
| 11 | Physiology of the ‘Challenge’ response and the ‘Tend and Befriend’ response https://youtu.be/mCh_PPBhBxo |
| 12 | Changing our Perception of Stress https://youtu.be/XigOjXRP-hQ |
| 6 | Focussing on our Resources https://youtu.be/0qbkg9orf8M |
| 33 | |
| Unit 2 – Knowledge is Power: Avoiding Stress Thinking | |
| 3 | Welcome video https://youtu.be/QjiNQIaGShU |
| 13 | The Brain In Emergency Mode – Stress Thinking https://youtu.be/1-U9tQ2aOIk |
| 11 | More about “Stress Thinking” https://youtu.be/h4j5MzFDBBo |
| 12 | Urgency and Rushingness https://youtu.be/srNUrlYSjSc |
| 40 | |
| Unit 3 – Finding Your Calm in the Midst of Busy-ness | |
| 2 | Welcome video https://youtu.be/NvyByUiiRak |
| 11 | Addressing The Gremlins In The System https://youtu.be/VNn5snp0cYs |
| 9 | Addressing the Gremlins in the system – part 2 https://youtu.be/ksRyv_VKuX0 |
| 9 | Acknowledging and accepting feelings https://youtu.be/HuGGWMz8vOg |
| 31 | |
| Unit 4 – ‘Upward Spiral’ Strategies | |
| 2 | Welcome video https://youtu.be/SnRmIL9yU2Q |
| 5 | Identifying Early Warning Signs https://youtu.be/olR0mNAirYs |
| 14 | Tips for Reducing Worry, Over-stress and Overwhelm https://youtu.be/AFkRRypP0Lc |
| 9 | Accessing the ‘Tend and Befriend’ response https://youtu.be/Y1EpwNknk1E |
| 30 | |
| Unit 5 – Using Your Body to Change Your Mind | |
| 3 | Welcome video https://youtu.be/S1wSu5vEev0 |
| 12 | Using your body to change your mind https://youtu.be/QAeRhMx_n6Y |
| 11 | Squeegee Breath https://youtu.be/F0ykXGTpi8I |
| 18 | More Strategies for Dealing With Your Stressors https://youtu.be/qFQ1anApsso |
| 44 | |
| Unit 6 – Pulling It All Together | |
| 2 | Welcome video https://youtu.be/yPNtkaQgFxQ |
| 14 | Don’t Be A Lone Wolf https://youtu.be/o1U2Ta3qrvc |
| 8 | Getting Back Up When Things Turn To Custard https://youtu.be/ain9tKPyUX8 |
| 4 | Pulling together the wrap plan https://youtu.be/onUPpqxZme8 |
| 7 | Summing up main themes from the Module and celebrating your successes & where to from here. https://youtu.be/v9C-gVs6GZE |
| 35 |
Resources related to the Help Yourself onto an Upward Spiral course
Download the Planner for this course here https://docs.google.com/document/d/1nxonRf-ImMjsv3R2sIOX2c-ukEA8xZOQ/edit?usp=sharing&ouid=101548997082285572366&rtpof=true&sd=true
A key resource for this course is the WRAP Plan document, which I encourage you to complete as you complete these videos. You can download the word doc version here https://docs.google.com/document/d/1tpItV4ylBV-1r5HNfc-f78ppAizledo8/edit?usp=sharing&ouid=101548997082285572366&rtpof=true&sd=true Or the pdf version here https://drive.google.com/file/d/196o9SR5tfDVpy-jg9_9jTbW9GI8zyHsa/view?usp=sharing