🧘 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
7.14 – Using Mood Trackers and Color Charts: Tracking your mood with charts or colors makes emotional patterns easier to see and understand. Each color or rating represents how you felt during part of the day, forming a map of your emotional ups and downs. Over time, these maps show trends — maybe mornings are stressful, or certain days require more self-care. Mood tracking helps you prepare support before stress grows too strong. It turns feelings into information you can use to make healthier choices. These tools also help when talking to a counselor or doctor because you can clearly show what you’ve been experiencing. Tracking mood becomes a gentle daily habit that brings understanding and structure to emotional care.
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