- Video Courses
Stress Management
- 04:35
- 31 videos course
Learn how to manage your stress and develop positive energy at work. Become a conscious, assertive and pro-active actor of your own balance. Through these videos, you will learn to understand and recognize your stress and to manage your emotions wisely. You will receive many tips to prevent and anticipate stress in order to promote well-being and performance at work. You will also be given tools to increase your resistance to stress in a demanding professional environment. As a bonus, some anti-stress coaching techniques and a beautiful meditation.
$67 VAT-exclusive
- Course content
Understanding and Identifying your Stress
Extracts from Understanding and Identifying your Stress
The 3 phases of stress (and the frog) (8'04)
“Stress arises when there is an imbalance between a person’s perception of the constraints imposed by their environment and their perception of their own resources to cope with them.” Here is the description of the 3 phases in the stress response: the alarm phase, the resistance phase and the exhaustion phase. And the story of the frog!
Warning signs and consequences of stress (4'13)
What are the signals that alert you to the presence of “bad” stress in your daily life?
Stress affects 4 major dimensions of our life through physical, intellectual, emotional and behavioural signs. Here is the description of these visible signs of stress.
External factors of stress (4'33)
What are the environmental stressors in society and at work today? Here is a description of the main activators in a professional setting : the way work is organised, work relationships, the physical and technical environment, and the socio-economic environment.
Dealing with your stressors (7'14)
Are you stressed out? What are your stressors?
In this video, we will describe stress factors from a personal development perspective : loss, incoherence/values, difficult relationships, daily upsets, a fast-paced life, external environment and fears.
Then we’ll look at 8 good questions to ask ourselves to no longer be subject to these stressors.
Managing your Emotions, without Stress
Extracts from Managing your Emotions, without Stress
Defining our internal state, our emotions (9'07)
“I’m stressed out” is a common expression behind which numerous feelings are hidden.
Here is an invitation, the next time you feel stressed, to choose the right word to describe what you’re feeling inside : your emotional state.
An invitation to be aware of what you are going through inside and the signal that this feeling sends you.
Emotional elevator (5'58)
Based on our energy level and emotions, we are sucked into emotional elevators that can lead us toward negative dynamics such as anger and depression, or positive states such as serenity and enthusiasm.
This video describes these 4 elevators and how to change “floors” through conscious choices and adapted behaviour.
Sources of influence of emotions (5'15)
What influences our emotions and makes us feel sometimes stressed, sometimes in a positive energy?
Here are 3 drivers: the external environment, our physical behaviour / attitudes and above all, the thoughts that we cultivate. Epictetus taught us: “It is not events that disturb people, it is their judgements concerning them”
The energy cycle of emotions (11'05)
In China, they talk less about emotion but much more about energy. Each element – fire, earth, metal, water, wood corresponds to emotions.
Emotions are seen as cyclical.
They generate and nourish themselves naturally. It is therefore more useful to allow them healthy expression / circulation than to self-censor them.
A good circulation of energy allows you not to be blocked in an inadequate emotion.
Five strategies for dealing with emotions (9'13)
Here are 5 strategies for dealing with your emotions.
Welcoming emotions, cultivating positive emotional states, accepting that positive or negative emotions are unique to humans, favouring decision-making and action in a positive emotional state and finally developing practical means to stop negative states and initiate positive states.
Preventing and Anticipating Stress
Extracts from Preventing and Anticipating Stress
Improving working environment (7'32)
The quality of life at work is largely influenced by our working environment.
Improving work environment sometimes means asking the company for changes, when possible.
It also means finding many and simple ideas to improve our VAKOG environment (Visual, auditory, kinesthetic, olfactory and gustative).
How to prevent stress by sending positive signals to the body and to the 5 senses, 5 senses which are our environment / body / brain interface.
Getting out of relational games (13'15)
What are we playing at?
Relationship difficulties and conflict, often take on the form of a several act tragedy, in which we play different scenes.
Arguing, fleeing, complaining, accusing, arm wrestling or looking for support.
Are we victims, rescuers or persecutors in this psychological game that is the dance of conflict? Do we move from one role to another without even realizing it?
Two tools to manage your time (9'29)
Two tools to better manage your time. The Eisenhower Task Matrix (important / urgent).
And the drivers: how the 5 binding messages (be perfect, be strong , hurry up , please others, try hard) steal our time reluctantly.
The stress spiral (10'25)
How we enter the vicious circle of stress and how we can get out of it through a virtuous circle by acting on one of the 4 points of attachment of the spiral: opening our thoughts and perceptions, transforming our emotional state, acting on our behaviour and adjusting the feedback on the result obtained.
Cultivating a positive outlook (8'27)
The art of cultivating a positive outlook.
“Think positive, smile, be positive, look on the bright side,” as the magazines write.
Seeing and considering (prophesying) the best will actually give you a better chance of having a happy life.
At least you can be aware of the filters of perceptions (selection, interpretation and generalization) that distort your view of reality, often in a very negative way.
Drink water to think better (6'44)
The body is made up of 60% to 70% water, depending on the morphology of each person. After oxygen, water is the most important element for life. Fluids occupy almost every space in our body, both inside cells and outside cells.
Water is essential for all vital processes. Water in particular facilitates the neurological activity of the brain.
Refreshing and recharging (12'45)
80% of those interviewed by the ANACT express that when they are stressed by work, they seek to recharge their batteries in personal activities. How do you resource yourself? In this video we will see the importance of taking “refreshing” breaks. Then we’ll discover 6 powerful tips to resource yourself. And finally we’ll see how to reconnect to your own source.
Movements for positivity (8'52)
Here are some stretches and movements that will help you keep your body relaxed.
As well as a demonstration of two simple movements that can be easily applied at the office.
Movements inspired by Brain Gym and Chinese energetics that will help you refocus and regain a calm and positive state of mind in the face of stress : hook-ups and positive points.
Stress and confidence (9'24)
Stress management is ultimately life management.
Or in other words, how to manage everything that occurs and that worries us or makes us feel uncomfortable.
How to be happy in a world that does not seem at first glance to correspond to what our mind would want.
It’s all about trust. Trusting ourselves and trusting life and others.
Increasing Resistance to Stress
Extracts from Increasing Resistance to Stress
Expressing our difficulties (10'14)
It is not “normal” to be constantly stressed at work.
The observation of permanent stress requires work on yourself, of course, but also, when possible, intervention from your superiors.
In this video, we will see how to listen to stress signals, how to break out of silence and intelligently express your difficulties.
Setting boundaries and saying no (9'23)
Many conflicts emerge because we do not know how to set boundaries. We don’t know how to say no like adults because we lack the self-confidence. Or we say no too late or too aggressively, so conflict erupts.
In this video we will first see why we don’t dare to say no, then how to say no to a request and finally how to say no to an attitude that doesn’t suit us.
Assert yourself healthily : without flight, aggressiveness and manipulation (11'56)
What attitudes do you adopt by reflex when communication starts getting tense?
How do you behave when you are in the middle of a conflict? Do you slip into flight, aggressiveness, manipulation or do you choose healthy affirmation?
This video will describe to you the 3 ways of communication that will lead to a dead end. And furthermore advise you on the 3 attitudes that you need to deal with in order to reach assertiveness, a healthy level of self-affirmation.
Daring to let go (6'31)
Being an adult is : Having the wisdom to discern what we can change, changing what we can, and accepting what we cannot change.
Accepting what we cannot change; this is what we call letting go.
Releasing tension (12'34)
Sometimes stress creates a strong nervous and muscular tension in us. Our body and mind become like a pressure cooker while the temperature and pressure continue to rise. It is essential when stress sets in and we “take it upon ourselves” to allow our body and mind to recover regularly, relieving them of this blocked energy within us.
Acupressure to regulate stress (5'54)
It is said that in the Middle Ages, Chinese doctors in villages were killed by the population if the inhabitants fell ill. Inhabitants in poor health were a sign that the “preventive” doctor had not done their job well. Here are 3 Chinese acupressure points that will help you regulate your stress and preserve your health.
Anti-stress breathing (7'26)
In music, the word “pause” can be replaced by “breath mark”. Every breath is an opportunity to pause our thoughts and actions.
Breathing pauses stress and brings us back to focus on our body, in a calm state. In this video, we will explain how abdominal breathing works and then we will practice 2 anti-stress breathing: the calming anti-panic breathing and the more energizing 3-stage breathing.
Cardiac coherence (3'21)
Cardiac coherence is nowadays represented as THE anti-stress breathing. According to Dr. O’Hare’s teachings, you can learn how to breathe in order to control your parasympathetic nervous system, the one that can slow down your heart rate and thus bring relaxation to your body. Here is an explanation of the mechanisms of cardiac coherence and a demonstration of its use.
Coaching Tools to Manage Stress
Extracts from Coaching Tools to Manage Stress
Question and change your perceptions (8'08)
Do you prefer to be right or to be happy ?
“Things are neither good nor bad. but thinking makes it so. We are victims of the narrowness of judgement we pass on the world” wrote William Shakespeare. Here are 5 steps (4 questions and a turnaround) used in coaching that will allow you to shake up some certainties that do not serve you.
Positive visualization and Law of attraction (11'15)
Let’s explain and experience what positive visualization is.
You can practice classical visualization simply to relax and realign when you are tense. You can also practice positive visualization for any future high-stakes event such as a public presentation.
Here is a demonstration with the openness of your 5 senses.
Mindfulness, full-consciousness meditation (9'53)
Mindfulness meditation is the fruit of the encounter between Eastern philosophical tradition (including Buddhist meditation practices) and Western scientific research (especially neuroscience). As early as the 2000s, mindfulness programs were entering the corporate world. What is mindfulness? What are its benefits? And above all, how can it be practiced?
The practice of EFT – Emotional Freedom Technique (9'50)
The goal of EFT is to alleviate the emotional and psychological suffering of individuals.
It is practised through the stimulation of points located on the meridian paths listed by Chinese medicine. In this video I will explain a simplified protocol of EFT and demonstrate its application in a particular situation of work stress.
Self-empathy meditation and mindfulness (17'05)
Practicing self-empathy is to express empathy towards yourself. Being able to look at yourself, talk to yourself, treat yourself with kindness and dare I say the word, with love. In this video I will describe the 5 steps of the practice of self-empathy: 1 welcome what is, 2 position yourself in a benevolent distance, 3 mark a time of silence, 4 let words or actions emerge, 5 take care of yourself.
