Objectives

Through this course, students will be able to –

  • Identify the factors that can make coping difficult;

  • Describe the value of a mental health check;

  • Assess their emotional state and identify stress triggers;

  • Describe how individuals react to stress;

  • Discover a number of coping strategies; and,

  • Implement a personal action plan to counter stress

Course Outline

  • 1

    Introduction

    • Coping Isn't Easy

    • You Are Not Alone

    • The First Step

    • Factors That Can Make Coping Difficult

    • Your Feelings Are Valid
  • 2

    Assessing Your Stress Triggers

    • The Value of a Mental Health Check

    • Assess Your Emotional State

    • What Is Your Emotional State?

    • Name It, To Tame It

    • What's Triggering Your Emotions?

    • Which One Are Your Triggers?

    • Managing Your Triggers
  • 3

    How We React To Stress

    • Notice Your Physical Symptoms

    • How Our Bodies Respond to Stress

    • General Adaptation Syndrome

    • The Disruption of Homeostasis

    • Alarm Reaction Stage

    • Resistance Stage

    • Exhaustion Stage

    • Don’t Let Your Stress Get Out of Hand
  • 4

    Coping Strategy 1: Reframe Your Thinking

    • Reframe Your Thinking

    • Examples of Reframed Thoughts
  • 5

    Coping Strategy 2: Focus on What You Can Control

    • Focus on What You Can Control...

    • Focus on Your Attitude

    • Focus on Your Behaviors

    • Focus on Your Choices

    • ... Not on Circumstances You Can't Change
  • 6

    Coping Strategy 3: Create a Routine

    • Create a Routine...

    • Set a Schedule for Rising

    • Get Dressed and Practice Good Hygiene

    • Work the Same Hours Each Day

    • Build in Time for Exercise

    • End Your Day With Relaxing Rituals

    • ... and Achieve a Greater Sense of Normalcy
  • 7

    Coping Strategy 4: Find Positive Distractions

    • Find Positive Distractions...

    • Positive Distraction #1

    • Positive Distraction #2

    • Positive Distraction #3

    • Positive Distraction #4

    • Positive Distraction #5

    • ... Just Make Sure They're Constructive
  • 8

    Coping Strategy 5: Be Kind to Yourself

    • Be Kind To Yourself

    • Things To Do For Yourself
  • 9

    Summary

    • Things to Keep in Mind

    • Take Action!

    • End of Course
  • 10

    But Wait! There's More...

    • Transition to Online Learning

FAQs

  • Why is Coping with Stress and Uncertainty free?

    Many of us are experiencing feelings of loneliness, fear, grief, and insecurity because of the pandemic. This course seeks to support those of us who are experiencing stress and uncertainty.

  • How long will this course be free?

    As long as there are those who need support for the tough times that we face during this health crisis.

  • Can I share this course with others?

    By all means. Just share them the link to the course and have them create an account to access it. The better updates I can make if they comment and discuss in the different sections.

  • Can I get a certificate from this course?

    Being a "live" course and a continuing agenda in light of the current health crisis, I don't think there's ever an end to this course. We will need to continually learn how to cope with stress and uncertainty. And because it is endless, there is no certificate coming out of this one.

  • Can this course be conducted live for members of my organization?

    Aside from you being able to share this course to others, we can turn it into a live learning session via Zoom to have an even richer experience and insights to coping with stress and uncertainty. If you're interested in that, drop me a note and let's discuss.

  • It must cost you to keep this course free, how can I support your work?

    You can help keep this and other courses free by making a small donation. Any amount will do to help keep the site running and to make some resources available to anyone who might benefit from them. Click on the donate button below to get started. Thanks much!

Course Developer

Lito Lupena

Lito is affiliated with DDI, CEB-SHL, AAI, ADB, PAHRDOF, PRMF and the Professional Association of Diving Instructors. He has worked across industries including the academe, semiconductor and electronics manufacturing industries, property development, shipping, business process outsourcing, IT and the Government.