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How To Manage Stress - Evidence Based Exercises
1 - Introduction
1 - Introduction (3:19)
2 - Distraction Skills for Stress Management
2 - Introduction to Basic Distress Tolerance Skills (4:34)
3.1 - List of coping strategies
3.2 - Cost of Destructive Behavior
3.3 - Self Destructive Stress Coping Methods (3:04)
4 - Pain is inevitable Suffering is optional (2:41)
5.1 - Distract Yourself from Self-Destructive Behaviors
5.2 - Distraction Skill 1 Self-Destructive Behaviors (7:21)
6.1 - The Big List of Pleasurable Activities
6.2 - Distraction Skill 2 Pleasurable Activities (3:48)
7.1 - Attention on someone else
7.2 - Distraction Skill 3 Attending to Others (1:56)
8.1 - Distract your thoughts
8.2 - Distraction Skill 4 Distracting Thoughts (2:50)
9 - Distraction Skill 5 Leaving (3:23)
10.1 - Distract with tasks and chores
10.2 - Distraction Skill 6 Chores & Tasks (2:23)
11.1 Distract-by-counting
11.2 - Distraction Skill 7 Counting (1:23)
12.1 Create your own distraction plan
12.2 - Creating your own distraction plan to cope with stress (2:28)
3 - Self Soothing Skills for Stress Management
13 - Introduction to Self Soothing Skills to manage stress (3:36)
14.1 Self Soothing Smell
14.2 - Self Soothing Skills 1 Smell (3:12)
15.1 - Self Soothing Vision
15.2 - Self Soothing Skills 2 Vision (2:15)
16.1 Self Soothing Hearing
16.2 - Self Soothing Skills 3 Hearing (3:39)
17.1 - Self Soothing Taste
17.2 - Self Soothing Skills 4 Taste (1:46)
18.1 - Self Soothing Touch
18.2 - Self Soothing Skills 5 Touch (2:05)
19.1 - Create your own relaxation self soothing plan
19.2 - Create a Self Soothing Plan (0:50)
4 - Radical Self Acceptance for Stress Management
20.1 - Radical Acceptance Coping Statements
20.2 Radical Acceptance Exercise
20.3 - Radical Self Acceptance for Stress Management (12:43)
5 - Advance Distress Tolerance Skills
21 - Introduction to Advance Methods of Distress Tolerance (1:01)
22 - 18-Safe-Place-Visualization
22 - Advance DTS 1 Safe Place Visualization (6:45)
23 - Advance DTS 2 Cue Controlled Relaxation (2:24)
24 - 19 Time out Exercise
24 - Advance DTS 3 Time Out (1:33)
25 - 20 Self Encouraging Coping Thoughts
25 - Advance DTS 4 Self Encouraging Thoughts (2:39)
26 - 22 Self Affirming Statements
27.1 - Using Self Encouraging Coping Thoughts
27.2 - Create DTS Coping Plan for Stress Management (0:44)
6 - Mindfulness & Meditation for Stress Management
28 - Understanding Agitated & Stressed Mind (3:21)
29 - Anapana Meditation Breath Awareness for Stress Management (5:32)
30 - Vipassana Meditation Body Scan Meditation for Stress Management (4:10)
31 - Guided VipassanaBody Scan Meditation for Stress Management (8:25)
32 - Being with Stress Anxiety for Stress Management (2:54)
7 - Body Relaxation Exercises for Stress Management
33 - Introduction to Body Relaxation Exercises for Stress Management (1:11)
34 - Abdominal Breathing for Stress Management (5:05)
35 - PMR Progressive Muscle Relaxation for Stress Management (6:35)
36 - Relaxation without Tension for Stress Management (1:34)
37 - Visualization for Stress Management (4:10)
38 - Understanding the nature of Mind (9:11)
8 - Bonus
39 - Exercise to clear your mind of stress (5:32)
9 - Conclusion
40 - Conclusion (0:26)
2 - Introduction to Basic Distress Tolerance Skills
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