How to Make Stress Work for You

How to Make Stress Work for You
Course Trailer
A New Mindset about Stress
1: A New Mindset about Stress

Start the course with a reversal of common perspective: that stress is actually correlated with having a sense of meaning in your life. Along the way, learn a more holistic definition of stress, explore the idea of a stress continuum, and learn the difference between major traumas and everyday irritants.

32 min
Happiness: A Fickle Queen
2: Happiness: A Fickle Queen

We place so much emphasis on pursuing happiness that it often makes us less likely to be happy. Here, examine the relationship between happiness and play, why gratitude lists make you more resilient to stress, and how to train your mind to pay attention to the right kind of happiness.

34 min
Anger: A Tyrannical King
3: Anger: A Tyrannical King

Expressing anger is the best way to overcome it, right? Wrong. Learn how the cognitive neoassociation theory explains why acting out on anger actually makes you angrier and that there is no proof for the common myth of anger management via catharsis. Then, learn how to let go of anger through helpful counting exercises and detachment.

35 min
Swimming in an Ocean of Sorrow
4: Swimming in an Ocean of Sorrow

Suffering, pain, grief-how do we recover and rebuild in the wake of major trauma? Find out in this lecture on sorrow-related stress that explores our ever-shifting perceptions of trauma, the ways we make meaning out of trauma, and why simply acknowledging your vulnerability can be a vital aid.

32 min
Why You Stress: Arousal and Value Judgment
5: Why You Stress: Arousal and Value Judgment

Arousal plus your value judgment equals your stress level. And what you respond to in life isn't the raw stimuli you experience (like a traffic jam) but your perceptions of these stimuli. Explore this idea in a lecture that recasts the stress continuum as a positive-negative curve instead of a line.

32 min
Choose Your Adventure: Choose Your Stress
6: Choose Your Adventure: Choose Your Stress

Choice and stress are fundamentally intertwined. What does learned helplessness tell us about our sense of control? Is too much choice more stressful than fewer choices? Is someone obsessed with making the best possible choice happier than someone who's not? How can you make better decisions under stress?

29 min
Heaven and Hell Can Be Other People
7: Heaven and Hell Can Be Other People

For many people, social situations are stressful. But our social relationships can also promote physical and psychological health. Here, learn what role social media plays in how we view relationships, understand the idea of universal irrationality, and appreciate the healing power of experiencing awe and the importance of physical touch.

32 min
Our Overstressed, Overscheduled Kids
8: Our Overstressed, Overscheduled Kids

It's not just adults who are overstressed. A hectic modern lifestyle can create a negatively stressful impact on a child's psychological well-being as well. Learn strategies for helping kids overcome stress, including scheduling down time, appreciating the importance of hugs, and cultivating authentic relationships.

35 min
Change Your Mind to Change Your Stress
9: Change Your Mind to Change Your Stress

Changing your perception of stressful situations isn't easy. Dr. Bonura teaches you the nuances of cognitive restructuring, including how to reframe your thoughts of self-punishment (and avoid self-punishing behaviors) and how to productively face and manage your fears (including setting aside a specific time each day to worry).

31 min
Emergency Stress Management
10: Emergency Stress Management

Get a powerful toolkit for dealing with the stress of life-and-death situations while you're still cultivating a long-term approach to stress management. Exercises you'll learn including breathing strategies to stay centered, staying happy in order to regain a sense of self-control, and avoiding the dangerous cognitive distortion of catastrophizing.

31 min
Good Stress Helps You Handle All Stress
11: Good Stress Helps You Handle All Stress

Can stress be good for you? How does stress help us become healthier, happier, and more resilient? Why should we seek out mild discomfort? How does one researcher's "toughness model" explain how good stress works? Learn to use stress to strengthen your resilience.

31 min
The Stress of Learning and Mastery
12: The Stress of Learning and Mastery

Over half of Americans are stressed about their performance at work. Here, learn the importance of deliberate practice: perhaps the most effective strategy for cultivating competence at work. Then, ponder the idea of the "imposter syndrome," learn how to receive feedback, dispel the myth of "magical transformation," and more.

32 min
Alternative Approaches to Stress
13: Alternative Approaches to Stress

Dr. Bonura introduces you to a range of alternative care strategies that have proven benefits for stress management. These include spending time outside in nature, the mind-body technique of self-hypnosis, a fatigue-combatting diet, acupuncture, and massage.

32 min
Mindfulness: Heart Healing to Manage Stress
14: Mindfulness: Heart Healing to Manage Stress

There's a lot of misunderstanding about meditation out there. Learn how to leverage mindfulness as a tool and a practice. From mindful breathing to mindful eating to loving-kindness meditation, find out why being mindful can help you build a more positive relationship with stress.

34 min
Channeling Stress for a Competitive Edge
15: Channeling Stress for a Competitive Edge

Performance stress can help you perform at a higher level-if you know how to control it. First, learn how to repurpose this kind of stress as excitement. Then, discover what research says about how posture and "flow" (immersion in the moment) can help you perform better in stressful situations.

29 min
Emerging Stress Management Technology
16: Emerging Stress Management Technology

Explore emerging techniques for stress management based upon up-to-date scientific understanding of how stress works. These include biofeedback to better understand and control your physiological response to stress), art therapy (for emotional healing), visualization of desired outcomes, and eye movement desensitization (to work through trauma).

34 min
Rest, Restore, Recover Your Resilience
17: Rest, Restore, Recover Your Resilience

Relaxing is a mindset you carry with you. First, consider the physical and mental health benefits of taking a vacation. Then, better appreciate the smaller stress-reduction strategies of hot showers, and occasionally sleeping in. Finally, explore the idea of work sabbaticals and unstructured time.

31 min
Learning from Your Stress
18: Learning from Your Stress

Dr. Bonura leaves you with skills to learn from the stress in your life. Discover why it's important to feel a sense of purpose; how the frequency of positive experiences you have is more important than their intensity; and why it truly is important to appreciate the small things.

34 min
Kimberlee Bethany Bonura

Fitness at any age is built on a solid foundation of self-care, including sufficient sleep, stress management, and a healthy diet; supportive and nurturing relationships; and an exercise program that you actually enjoy.

ALMA MATER

Florida State University

INSTITUTION

Fitness and Wellness Consultant

About Kimberlee Bethany Bonura

Dr. Kimberlee Bethany Bonura is a fitness and wellness consultant with decades of experience teaching the benefits of physical and mental health to elite athletes, higher education institutions, nonprofit community organizations, and corporations. She earned her Ph.D. in Educational Psychology, with a research emphasis in sport and exercise psychology, from Florida State University. Her doctoral dissertation won national awards from the American Psychological Association (Division 47) and the Association for Applied Sport Psychology. Dr. Bonura is a triple-certified yoga instructor, registered with the Yoga Alliance and a member of the International Association of Yoga Therapists. She also holds certifications as a personal trainer, group fitness instructor, kickboxing instructor, tai chi and qigong instructor, senior fitness specialist, weight management instructor, and prenatal and youth fitness specialist-all issued by the Aerobics and Fitness Association of America and the International Fitness Professionals Association. She has developed specialized programs in seated/chair yoga for older adults; yoga for empowerment to encourage self-esteem; partner yoga for family and marital enhancement; and more. Featured widely in national and international publications, Dr. Bonura is a peer reviewer for journals including the Journal of Aging and Physical Activity, and the Journal of Sport & Exercise Psychology.

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