The goal of this course is to better ‘manage stress’ i.e. to help you recognise and understand your stress response and to build a toolkit of a range of different ways to change your physiological state from a state of stress and overwhelm to one of a clear, calm and focussed mindset.
| Time | Title |
| Welcome | |
| 7 | Welcome and Introduction to Module 1 https://youtu.be/xszPe3VYy5M |
| Module One – Unit 1: Setting Our Eyes On The Goal | |
| 11 | The Clear, Calm and Focussed Mind https://youtu.be/lUojUuSsADk |
| 5 | The Yerkes Dodson Curve https://youtu.be/DVUeCI98Neo |
| 6 | Introduction to Your Wrap Plan https://youtu.be/Wv10vcuKgTs |
| 5 | Establishing Your ‘Why’ https://youtu.be/AsEPh4VViX0 |
| 7 | Think Small! https://youtu.be/gVmR-VFDI9c |
| 34 | |
| Module One Unit 2: Beginning the Defrag Process https://youtu.be/XVpgTwr99dQ | |
| 12 | What is Stress and Overwhelm https://youtu.be/L6f0cq90wgU |
| 4 | Accessing the clear, calm and focussed mind-space https://youtu.be/PutIZ9XmmCQ |
| 26 | Diaphragmatic Breathing https://youtu.be/Z1pKcPkx76E |
| 42 | |
| Module One Unit 3: Establishing Defrag Habits https://youtu.be/HcJkzk62Xuk | |
| 6 | Strategies vs solutions https://youtu.be/q5YuL_ygq-8 |
| 16 | Developing new habits https://youtu.be/ea3TrVKTpOs |
| 16 | Reviewing Your Priorities https://youtu.be/mKRLz_8hgag |
| 38 | |
| Module 1 Unit 4: Stress and The Body https://youtu.be/Nx2helrsw9M | |
| 10 | Physiology of the Fight-flight response https://youtu.be/mqz0h8lYAbs |
| 12 | Why do I feel so stressed – The Stress Graph https://youtu.be/IPYhVOYh7YU |
| 10 | Universes, Bottom-up Thinking, and Bridges https://youtu.be/x_3dZWGeuvE |
| 32 | |
| Module One Unit 5: Defrag Strategies https://youtu.be/4tWkIg_ti44 | |
| 12 | Other Bridges https://youtu.be/I0o7PxtnZj4 |
| 5 | Your Perspective Space https://youtu.be/eE90Ro6sNg4 |
| 10 | Intentionality, Values and Stress https://youtu.be/gYLztbHA1a4 |
| 6 | Mindfulness as a Bridge https://youtu.be/EF8JjpUr3H0 |
| 33 | |
| Module One Unit 6: More Bridges to Wellbeing https://youtu.be/qmeTAc7Bvg4 | |
| 12 | Making your plan more bullet-proof https://youtu.be/AGD9jhRF7Xg |
| 13 | Building Yr Accountability & Support System https://youtu.be/59NbSVKD3qA |
| 10 | Developing Strategies for Your Stressors https://youtu.be/0W59ir3yTws |
| 5 | Wrapping Up Your WRAP Plan https://youtu.be/onUPpqxZme8 |
| 8 | Where to From Here https://youtu.be/D_foXp6iQjw |
| 48 |
Resources related to the Help Yourself to a Stress Defrag course
Download the Planner for this course here https://docs.google.com/document/d/1HbRLgHqzjSn5b7RwWIlrh7eXiFKgiYb-/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 from here https://docs.google.com/document/d/1DtEpjMdWQEM5AXVOS_kuXPWkwm7UyDra/edit?usp=sharing&ouid=101548997082285572366&rtpof=true&sd=true
Or the pdf version here https://drive.google.com/file/d/1Xpx_mqtE-YJospIRgPpx68K1asczF5P2/view?usp=sharing Download instructions for the Heartbreath exercise here https://docs.google.com/document/d/1fUL9zYOhHE-gDpM9_whTgU-Jux8KXgnE/edit?usp=sharing&ouid=101548997082285572366&rtpof=true&sd=true