Overview

With a Certificate of Completion, professionals can earn 2 units of Graduate-Level Professional Development Semester Credits from University of the Pacific.*Contents and OverviewThis 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. This makes it convenient for you to break up your viewing to meet your schedule.These are the sessions and lectures 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 PracticesSession 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 ProjectsDownloadable Additional Resources9 sets of PowerPoint slides for each SessionOver 100 Personal Exercises and Practices Self-Acceptance Guided MeditationMy Self-Compassion PledgeFour Inspirational Poems about Self-Compassion*To receive a Certificate of Completion: View the videos and respond only to specific question(s) in the question space from the Assignments. However, it is recommended that you keep your own journal with the responses to all the steps and questions in each Personal Exercise and Assigned Task so you will have a complete set of responses to reflect on and revisit. A Certificate of Completion from Udemy is available only for those who pay a fee for the course.To earn 2 units of Graduate-Level Professional Development Semester Credits from the University of the Pacific, you will need to attach your Certificate of Completion, fill out the registration form, and pay the fee online at Courses4teachers.Anyone granted free access who completes all the assignments can message the instructor to certify completion of the course.

Skills

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