🧘 Stress Management & Emotional Maintenance *coming soon
- 1. Section 1.1 – What Is Stress? Defining the Mental and Physical Experience 00:00:00
- 2. Section 1.2 – How the Body Reacts to Stress: Fight, Flight, or Freeze 00:00:00
- 3. Section 1.3 – Recognizing Early Signs of Overwhelm 00:00:00
- 4. Section 1.4 – How Long-Term Stress Affects Health and Decision-Making 00:00:00
- 5. Section 1.5 – Difference Between Everyday Stress and Chronic Stress 00:00:00
- 6. Section 1.6 – How Stress Can Impact Sleep, Appetite, and Focus 00:00:00
- 7. Section 1.7 – Understanding the Stress Hormone: Cortisol’s Role 00:00:00
- 8. Section 1.8 – The Connection Between Stress and Illness 00:00:00
- 9. Section 1.9 – Mental Health Conditions That Mimic or Amplify Stress 00:00:00
- 10. Section 1.10 – Common Myths and Misunderstandings About Stress 00:00:00
- 11. Section 1.11 – Normalizing the Experience of Stress in Modern Life 00:00:00
- 12. Section 1.12 – How Environment Shapes Your Stress Response 00:00:00
- 13. Section 1.13 – The Role of Culture, Gender, and Upbringing in Stress 00:00:00
- 14. Section 1.14 – The Importance of Self-Awareness for Stress Understanding 00:00:00
- 15. Section 1.15 – Reflecting on Your Personal History With Stress 00:00:00
- 1. Section 2.1 – What Are Stress Triggers and How to Spot Them 00:00:00
- 2. Section 2.2 – The Difference Between Internal and External Triggers 00:00:00
- 3. Section 2.3 – Tracking Your Stress Levels Throughout the Day 00:00:00
- 4. Section 2.4 – Daily Routines That May Secretly Be Causing Stress 00:00:00
- 5. Section 2.5 – The Role of Conflict, Pressure, and Expectations 00:00:00
- 6. Section 2.6 – How Past Trauma Can Influence Present Triggers 00:00:00
- 7. Section 2.7 – Technology and Information Overload as Modern Triggers 00:00:00
- 8. Section 2.8 – Family, Friends, and Relationship-Based Triggers 00:00:00
- 9. Section 2.9 – Financial Stress: Bills, Budgeting, and Insecurity 00:00:00
- 10. Section 2.10 – Environmental Stressors: Noise, Clutter, and Chaos 00:00:00
- 11. Section 2.11 – Work-Related Pressure and Performance Anxiety 00:00:00
- 12. Section 2.12 – Food, Sleep, and Physical Discomfort as Triggers 00:00:00
- 13. Section 2.13 – Learning to Listen to Your Body’s Warning Signs 00:00:00
- 14. Section 2.14 – How to Record and Reflect on Your Own Triggers 00:00:00
- 15. Section 2.15 – Creating a Trigger Awareness Journal 00:00:00
- 1. Section 3.1 – What Is a Coping Routine and Why It Matters 00:00:00
- 2. Section 3.2 – Morning Habits That Set the Tone for Stability 00:00:00
- 3. Section 3.3 – Creating a Calm Wind-Down Routine Before Bed 00:00:00
- 4. Section 3.4 – The Importance of Consistency in Coping Strategies 00:00:00
- 5. Section 3.5 – Identifying Time Wasters and Replacing Them With Calm 00:00:00
- 6. Section 3.6 – Balancing Alone Time With Connection Time 00:00:00
- 7. Section 3.7 – Anchoring Coping Tools to Key Points in Your Day 00:00:00
- 8. Section 3.8 – Incorporating Gratitude Into Your Daily Routine 00:00:00
- 9. Section 3.9 – Replacing Stress-Driven Habits With Intentional Actions 00:00:00
- 10. Section 3.10 – How to Build Resilience Through Routine 00:00:00
- 11. Section 3.11 – The Role of Nutrition and Hydration in Stress Stability 00:00:00
- 12. Section 3.12 – How to Reframe Frustration With Small Shifts 00:00:00
- 13. Section 3.13 – Using Music, Scents, or Light for Mood Regulation 00:00:00
- 14. Section 3.14 – Preventing Burnout With Built-In Breaks 00:00:00
- 15. Section 3.15 – Designing Your Ideal Coping Schedule 00:00:00
- 1. Section 4.1 – Intro to Relaxation: What Happens in the Body 00:00:00
- 2. Section 4.2 – Practicing Deep Breathing for Grounding 00:00:00
- 3. Section 4.3 – Guided Imagery: Mental Vacation Techniques 00:00:00
- 4. Section 4.4 – Box Breathing and Focused Calm 00:00:00
- 5. Section 4.5 – Mindfulness: Staying Present in the Moment 00:00:00
- 6. Section 4.6 – Body Scan Exercises to Release Tension 00:00:00
- 7. Section 4.7 – Creating a Safe Visualization Space 00:00:00
- 8. Section 4.8 – 5-4-3-2-1 Sensory Grounding Technique 00:00:00
- 9. Section 4.9 – Using Mindfulness in Everyday Activities 00:00:00
- 10. Section 4.10 – Calming Techniques for Public or Busy Environments 00:00:00
- 11. Section 4.11 – Breathing for Emotional Release 00:00:00
- 12. Section 4.12 – Quick Calm-Down Tools for Stressful Moments 00:00:00
- 13. Section 4.13 – How to Journal With a Relaxed Mind 00:00:00
- 14. Section 4.14 – Creating a Personalized Relaxation Ritual 00:00:00
- 15. Section 4.15 – Practicing Stillness Without Distraction 00:00:00
- 1. Section 5.1 – Why Movement Helps Manage Stress 00:00:00
- 2. Section 5.2 – Stretching to Release Physical Tension 00:00:00
- 3. Section 5.3 – Creating a Short Daily Walk Routine 00:00:00
- 4. Section 5.4 – Chair Exercises for Stress Relief 00:00:00
- 5. Section 5.5 – Dancing, Shaking, and Movement to Shift Energy 00:00:00
- 6. Section 5.6 – Using Light Workouts to Reduce Anxiety 00:00:00
- 7. Section 5.7 – Body Awareness Through Movement 00:00:00
- 8. Section 5.8 – Combining Music With Movement for Mood Boost 00:00:00
- 9. Section 5.9 – Tracking Physical and Emotional Energy Together 00:00:00
- 10. Section 5.10 – Moving Through Stress Instead of Holding It In 00:00:00
- 11. Section 5.11 – Finding a Movement Style That Matches Your Needs 00:00:00
- 12. Section 5.12 – Building Movement Into Your Morning and Evening 00:00:00
- 13. Section 5.13 – Stretch Breaks at Work or During Errands 00:00:00
- 14. Section 5.14 – How Nature Walks Improve Emotional State 00:00:00
- 15. Section 5.15 – Creating a Personalized Movement Plan 00:00:00
- 1. Section 6.1 – Understanding the Link Between Time and Stress 00:00:00
- 2. Section 6.2 – Creating a Realistic Daily Schedule 00:00:00
- 3. Section 6.3 – How to Prioritize Without Panic 00:00:00
- 4. Section 6.4 – Using Visual Planners and Checklists 00:00:00
- 5. Section 6.5 – Blocking Time for Self-Care 00:00:00
- 6. Section 6.6 – Tackling Overcommitment and Saying No 00:00:00
- 7. Section 6.7 – Managing Transitions Between Tasks 00:00:00
- 8. Section 6.8 – Simplifying Routines for Clarity 00:00:00
- 9. Section 6.9 – Scheduling Breaks Before You Burn Out 00:00:00
- 10. Section 6.10 – Organizing Your Space to Reduce Chaos 00:00:00
- 11. Section 6.11 – The Mental Load of Multitasking 00:00:00
- 12. Section 6.12 – Creating Buffer Time in Your Day 00:00:00
- 13. Section 6.13 – Weekly Planning and Review Rituals 00:00:00
- 14. Section 6.14 – Organizing Paperwork, Bills, and Responsibilities 00:00:00
- 15. Section 6.15 – Time-Saving Tools and Apps to Explore 00:00:00
- 1. Section 7.1 – What It Means to Maintain Your Emotions 00:00:00
- 2. Section 7.2 – Building a Self-Check-In Routine 00:00:00
- 3. Section 7.3 – Naming What You’re Feeling Without Judgment 00:00:00
- 4. Section 7.4 – Rating Emotional Intensity to Understand Patterns 00:00:00
- 5. Section 7.5 – Exploring the Difference Between Emotion and Reaction 00:00:00
- 6. Section 7.6 – Tracking Emotional Triggers and Patterns 00:00:00
- 7. Section 7.7 – How to Ask Yourself the Right Questions 00:00:00
- 8. Section 7.8 – Building Confidence in Emotional Awareness 00:00:00
- 9. Section 7.9 – Using Mirror Talk for Self-Reassurance 00:00:00
- 10. Section 7.10 – How to Handle Emotional Numbness 00:00:00
- 11. Section 7.11 – Reframing Negative Self-Talk With Compassion 00:00:00
- 12. Section 7.12 – Identifying Emotional Overload Before It Peaks 00:00:00
- 13. Section 7.13 – Strengthening Your Emotional Vocabulary 00:00:00
- 14. Section 7.14 – Using Mood Trackers and Color Charts 00:00:00
- 15. Section 7.15 – Creating a Maintenance Plan for Inner Stability 00:00:00
- 1. Section 8.1 – Finding Safe Emotional Outlets 00:00:00
- 2. Section 8.2 – Journaling, Art, and Music as Expression 00:00:00
- 3. Section 8.3 – The Power of Laughter and Play 00:00:00
- 4. Section 8.4 – Engaging With Trusted Friends or Groups 00:00:00
- 5. Section 8.5 – Creative Writing and Storytelling for Release 00:00:00
- 6. Section 8.6 – Gardening, Crafting, and Sensory Hobbies 00:00:00
- 7. Section 8.7 – Volunteering or Helping Others to Build Meaning 00:00:00
- 8. Section 8.8 – Using Movies and Stories for Emotional Insight 00:00:00
- 9. Section 8.9 – Pet Companionship and Emotional Comfort 00:00:00
- 10. Section 8.10 – Talking It Out vs. Holding It In 00:00:00
- 11. Section 8.11 – Finding Safe Digital Communities 00:00:00
- 12. Section 8.12 – Designing Your Ideal Support Toolbox 00:00:00
- 13. Section 8.13 – Social Activities That Lower Stress 00:00:00
- 14. Section 8.14 – Using Games and Fun for Regulation 00:00:00
- 15. Section 8.15 – Planning Weekly Fun to Balance the Hard Stuff 00:00:00
- 1. Section 9.1 – Recognizing Stress Caused by Interactions 00:00:00
- 2. Section 9.2 – Setting Boundaries Without Shame 00:00:00
- 3. Section 9.3 – Learning to Communicate Needs Calmly 00:00:00
- 4. Section 9.4 – Handling Criticism Without Spiraling 00:00:00
- 5. Section 9.5 – Responding to Conflict Without Escalation 00:00:00
- 6. Section 9.6 – Avoiding People-Pleasing and Guilt 00:00:00
- 7. Section 9.7 – Taking Space Without Shutting Down 00:00:00
- 8. Section 9.8 – Staying Centered During Arguments 00:00:00
- 9. Section 9.9 – Recognizing Toxic Dynamics Early 00:00:00
- 10. Section 9.10 – Stress From Social Media and Comparison 00:00:00
- 11. Section 9.11 – Navigating Group Settings and Crowds 00:00:00
- 12. Section 9.12 – Scripts for Tough Conversations 00:00:00
- 13. Section 9.13 – Support Circles vs. Stress Circles 00:00:00
- 14. Section 9.14 – Managing Family Pressure During Holidays 00:00:00
- 15. Section 9.15 – Practicing Kindness While Staying Grounded 00:00:00
- 1. Section 10.1 – Building a Personalized Stress Inventory 00:00:00
- 2. Section 10.2 – Identifying Your Most Effective Coping Tools 00:00:00
- 3. Section 10.3 – Planning for Daily, Weekly, and Monthly Maintenance 00:00:00
- 4. Section 10.4 – Creating a Plan for High-Stress Days 00:00:00
- 5. Section 10.5 – How to Ask for Help and From Whom 00:00:00
- 6. Section 10.6 – Setting Emotional and Physical Health Goals 00:00:00
- 7. Section 10.7 – Establishing a Backup Plan When Triggers Happen 00:00:00
- 8. Section 10.8 – Keeping Your Plan Visible and Accessible 00:00:00
- 9. Section 10.9 – Involving Others in Your Self-Care Plan 00:00:00
- 10. Section 10.10 – Reassessing Your Plan With Life Changes 00:00:00
- 11. Section 10.11 – Tracking Results and Adjusting Techniques 00:00:00
- 12. Section 10.12 – Committing to Yourself With Gentle Accountability 00:00:00
- 13. Section 10.13 – Celebrating Small Wins in Stress Management 00:00:00
- 14. Section 10.14 – Preparing for Seasonal or Annual Stressors 00:00:00
- 15. Section 10.15 – Finalizing and Naming Your Personal Stress Plan 00:00:00
Course overview
Lesson Overview
4.4 – Box Breathing and Focused Calm: Box breathing is a structured breathing method that helps steady your mind and body. You breathe in for four counts, hold for four counts, breathe out for four counts, and wait four counts before repeating. This rhythm gives your brain something to focus on besides stress, helping thoughts slow down and emotions stay steady. The predictable pattern creates a feeling of safety inside your nervous system. Box breathing is popular among athletes and first responders because it works well during high-pressure moments. It’s a tool you can use quietly at home, in public, or anywhere you need to regain control.
About this course
Techniques and strategies to manage stress, regulate emotions, and maintain overall mental and emotional well-being.
This course includes:
- Guided relaxation and mindfulness exercises
- Stress-tracking templates and coping strategy planners
- Practical tools for emotional regulation and resilience building