Published 11/2022
MP4 | Video: h264, 1280×720 | Audio: AAC, 44.1 KHz
Language: English | Size: 6.29 GB | Duration: 8h 9m
Treat yourself more compassionately, temper your inner critic and stay on a lifelong path of self-compassion
What you’ll learn
The proven power of self-compassion
Give yourself the care you deserve
How to be a compassionate ally to yourself
Set and keep healthy boundaries
Self-compassion and mindfulness practices for self-soothing and stress relief
Recognize your self-defeating patterns and overcome them
Integrate self-compassion practices into your daily routines
Keep stress from escalating
Make mindful moments a self-compassion habit
Requirements
It is not necessary to have prior experience or education to enroll in this course.
To get the most out of this course you should actively engage with the content.
Here are guidelines you should follow for participating in this course. Following these guidelines for how to take this course will vastly increase your success cultivating self-compassion.
Preparation for the Course • Designate a set space for taking the course • Ensure you will not be disturbed • Choose a specific day and time • Treat the course like a scheduled live or a zoom class • Do in consecutive weeks • Have a dedicated journal or notebook
During the Course • Allot 1 hour for each session • Complete Sessions 1-9 in order • Record in your journal or notebook all responses and thoughts • Respond to reflection questions • Complete personal exercises to apply concepts • Engage in self-compassion practices • Follow guided practices • Do assigned tasks before the next session
Description
With a Certificate of Completion, professionals can earn 2 units of Graduate-Level Professional Development Semester Units/Credits from University of the Pacific from Courses4teachers.*This is a 9-week on-demand course that will help you become a compassionate ally to yourself. Drawing from neuroscience, psychology, education, medicine, and mindfulness, you’ll learn many mind and body practices, experience personal exercises and come away with your unique self-care plan.This is an action-packed and thought-provoking course filled with self-compassion and mindfulness practices, incorporating the most evidence-based strategies and interventions available. Through guided practices using visualization, sensory awareness, touch, mindfulness, and meditation, you’ll make self-compassion an active practice.In this course, any act or deed done on your own behalf, as well as any behavior change that supports your well-being and personal growth are considered under the umbrella of self-compassion and self-care.This course was specifically designed for you to interact with the content, being an active learner rather than a passive listener. There are reflective prompts to get you thinking about the material and personal exercises and practices so you can apply the concepts to you and your situation. Each topic there has a brief summary of the relevant research, content information, and practices to use in daily life.There are 9 sessions, each with a separate video. Each session video is approximately 1 hour and includes 5 to 11 short videos and lectures with PowerPoints and visuals.These are the sessions and topics covered in the course.Session 1 Why We Need to Practice Self-CompassionThe 4 Ps of Progress: Purpose, Patterns, Practice and PerseveranceOur Brains Are Wired for SelflessnessWhat is Self-Compassion?Three Core Components of Self-CompassionResearch on the Benefits of Self-CompassionLatest Research Relative to Self-Compassion and COVID-19How Self-Esteem and Self-Compassion DifferSelf-Compassion Practices.Session 2 Cut Yourself Some Slack and Temper Your Inner CriticWhat are you telling yourself?Learn the Language of Self SupportHow to Temper Your Inner CriticBe Your Accepting Advocate Not Your Condemning CriticCommon Types of Stress Producing Self-TalkSession 3 Set Healthy Boundaries and Take a Stand for YourselfEmbrace the Fierce Side of Self-CompassionKnow the Early Signs of BurnoutWhy Healthy Boundaries Are an Essential Component of Self-CareSet Healthy BoundariesLearn to Say NoSession 4 Ditch your Downers to Combat NegativityCountering Our Brain’s Negativity BiasHappiness SetpointIncrease Your Positivity Quotient to Counter NegativityProactive Practices to Establish a Positive MindsetWhy Putting a Smile on Your Face is Good for YouPractices to Get More Smiles into Your DayWhy Be an Optimist?Research on Optimists vs. PessimistsSession 5 Balance the Ebb and Flow of Emotions for Greater Well-BeingEmotions: Acceptance not Suppression10 Reasons Why Suppressing Feelings Is Not Good for YouAnger and Your BodyAnger Impacts Women More than MenWhy Label Your EmotionsPurposeful Mantras to Interrupt a Negative CyclePractices to Get out of a FunkSession 6 Embrace Positivity and Moments of JoyAuthentic HappinessMoving from Authentic Happiness to FlourishingPractices to Increase PositivityPositive Emotions Create an Upward SpiralMoments of Joy Can Coexist with SufferingPositive Psychology ActivitiesThe Power of Gratitude for Your Own Well-BeingResearch Findings on the Benefits of Performing Acts of KindnessBuild on Your Character StrengthsFour Categories of Strengths: Cognitive, Social, Emotional, and PhysicalSession 7 Manage Stress by Being ProactiveThe Delicate Balance of Relaxation and StressBe an Early ResponderLearn to Read Your Body’s Stress SignalsSocial-Emotional Effects of StressWhat Happens Under Chronic StressBuild Up Your Defenses Against Stress10 Instant Stress Busters and Why They WorkSimple Ways to Reduce StressSession 8 Mindfulness Practices for Self-Soothing, Relaxation and Stress ReliefHow We BreatheBreathing for Different PurposesFour Ways to Practice BreathingMindfulness Practices for Reducing StressProgressive Muscle Relaxation (also called Tension-Release Relaxation)The Benefits of Safe TouchSelf-Touch for Self-Soothing and Stress ReliefStimulate the Vagas Nerve for Self-Soothing, Relaxation and Stress ReliefHavening Techniques for Self-SoothingOur Mind-Body Connection is a Two-Way StreetShort-Term and Moderate Stress Can Be UsefulSession 9 Design Your Unique Self-Care PlanMake a Self-Compassion PledgeHow to Build a New Habit and Break an Old HabitMake Self-Care a HabitHow Long Does It Take to Create a New Habit?Get Started Designing Your Self-Care PlanEstablish Daily Rituals and Set IntentionsCreate Lists of Self-Care ActsTake Moments of Self-CareCraft Your Self-Care PlanSelect Your Priorities from a Review of the Topics CoveredSome Long-Term Self-Care Projects*To receive a Certificate of Completion Your assignments for each of the 9 lectures are combined and posted with Lecture 9. Basically, you respond to the personal exercises and assigned tasks included for each of the lectures and in the downloadable PowerPoints.and earn 2 units of Graduate-Level Professional Development Semester Units/Credits from University of the Pacific, participants will need to submit a log of responses to personal exercises and assigned tasks for each session to Courses4teachers.
Overview
Section 1: Introduction
Lecture 1 Session 1 Why We Need to Practice Self-Compassion
Lecture 2 Session 2 Cut Yourself Some Slack and Temper Your Inner Critic
Lecture 3 Session 3 Set Healthy Boundaries and Take a Stand for Yourself
Lecture 4 Session 4 Ditch your Downers to Combat Negativity
Lecture 5 Session 5 Balance the Ebb and Flow of Emotions for Greater Well-Being
Lecture 6 Session 6 Embrace Positivity and Moments of Joy
Lecture 7 Session 7 Manage Stress by Being Proactive
Lecture 8 Session 8 Mindfulness Practices for Self-Soothing, Relaxation and Stress Relief
Lecture 9 Session 9 Design Your Unique Self-Care Plan
Anyone wanting to be kinder to themselves, temper their inner critic, and make self-compassion a way of life
Homepage
https://www.udemy.com/course/cultivating-self-compassion-building-a-self-care-toolkit/
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