1. STRESS MANAGEMENT PROGRAMME:( 25 mins )
WHO WILL BENEFIT FROM THIS PROGRAMME?
Anyone who is finding things getting out of control in their life either at home or workplace. In other words, anyone who are stressed and want better ways to handle their stress and live with a sense of control with the day-to-day events in their life.
WORK SHOP CONTENT
Content includes providing evidence-based knowledge, providing skills to manage stress and how to intergrade knowledge and skills.
PARTICPANT WILL LEARN ABOUT
- WHAT IS STRESS?
- HOW TO QUANTIFY OR MEASURE STRESS
- BIOLOGY OF STRESS
- HOW ABILITY AND DEMANDS INTERACT
- DIFFERENT STRESS MANAGEMENT TECHNIQUES
- STRESS AND ITS EFFECT ON HEALTH
- POWERFUL PROBLEM-SOLVING TECHNIQUES AND TECHNIQUES TO HELP CHANGE THOUGHTS.
- POSITIVE THINKING
- TECHNIQUES FOR INTROSPECTION
- RELAXATION TECHNIQUES
Duration of the programme will be about 120 mins. You will have access to videos which are about 2 hours in duration.
WHO WILL CONDUCT THE PROGRAMME?
The programme will be conducted by Dr. Vijayakumar D. R , a consultant psychiatrist with two and half decades of experience in the mental health field. He has experience in handling mental health issues in India, Australia and United Kingdom. He has conducted numerous stress management workshops in different settings.
Medium of instruction will be English
The programme will deal with powerful thought changing techniques and will have a practical approach, which anyone with a will can use and handle problems of day-to-day life.
HOW TO USE THE VIDEOS?
It is advisable to go through the videos in the order of presentation. Spend some time understanding what is being said and practice the techniques sincerely. It will help if you have a paper and pen and make notes as you listen to the videos.
Remember the key to succeed is to practice, practice and practice.
Best of luck.
2. CBT INTRODUCTION
CBT is a type of talking therapy. It’s a combination of cognitive therapy, which helps with your thinking processes, and behavioural therapy, which focuses on your behaviour in response to those thoughts.
Common CBT techniques include:
1. Challenging negative beliefs and replacing them with alternative ones
2. Problem solving
3. Developing coping skills ( for more details read the section on CBT in the website)
Module 1: ( 16 mins 22 sec)
In the first module (introduction to CBT) you will learn about what is CBT and how it works. You will also learn about how thoughts influence the chemicals in our body and how we can change thoughts to feel better.
The most effective way to use the video is to first listen to it carefully and understand what is being said. After listening to the video kindly go through the slides at the end of the video carefully and make notes if required. Read the notes on a daily basis in order to retain and understand the content well. At the end of each session, you will be given an assignment. Kindly do the assignment as advised diligently to get the maximum benefit from the videos.
Ideally, you should be viewing the videos in the order it is placed. There should be a gap of one week between viewing each module of the video. In the intervening period the assignment given should be done diligently.
Module 2: ( 16 mins 44 sec )
In this module you will learn about a powerful tool in order to help you with cognitive restructuring.
Listen to the video carefully and understand its content. At the end of the video go through the slides carefully. It is advisable to read the content of the slide in the end at least twice a day in order to understand it well.
Module 3: ( 17 mins 58 sec )
In this video you will learn another powerful tool which will help you with cognitive restructuring and problem solving. You will learn how to assess a behaviour you want to change and how to go about understanding your problem-solving patterns.
Listen to the video carefully and understand its content. At the end of the video go through the slides carefully and make notes. Read the content once a day in order to understand it well. Do the assignment given diligently and use the techniques to help you change the behaviour you have identified.
3. RELAXATION THERAPY
1. Muscle Relaxation Techniques (17 mins 30 sec)
In this module, you will learn a relaxation technique called Progressive muscle relaxation technique. It is one of the most common relaxation techniques taught to clients by psychiatrists and psychologists. The benefits from this technique are backed up by research. It is a technique useful to reduce anxiety symptoms. It has been found to be useful in Generalised Anxiety Disorder, panic attacks, Obsessive Compulsive Disorder (to reduce anxiety component) and stress in general. Research has found that it has therapeutic benefits for high blood pressure, migraines and sleep issues. It is used as an adjunct to regular medication treatment. Progressive muscle relaxation technique involves tightening and relaxing your muscle groups, one at a time in a specific pattern. The goal is to reduce the tension in your muscles. This technique needs to be practiced on a daily basis.
In this module you will learn how to do the progressive muscle relaxation technique. Each of the steps is done twice. You can first open your eyes and follow the step and then second time you can close your eyes and repeat. Once you have learnt the steps you can close your eyes and do the whole technique. Alternatively, you can watch the whole video and memorise the process and then close your eyes and do it again.
For you to get maximum benefit from the exercise it is advisable to do it at least once a day.
Kindly Buy this Relaxation Techniques along with this Module