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Learn about the vital tools to help you overcome the challenges of lockdown as a result of the COVID-19 pandemic. Develop a range of skills including mindfulness, routine setting and understanding the power of your strengths.From the author:“Learn about the vital tools to help you overcome the challenges of lockdown as a result of the COVID-19 pandemic. Develop a range of skills including mindfulness, routine setting and understanding the power of your strengths.”
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Well-Being in the Time of Lockdown
We suffer from... isolation a lack of structure and routine increased anxiety and depression mood swings strained relationships weight gain disrupted sleep (either too little or too much)
There are three things we can do right now, today anticipate these feelings 2. create a plan to care for ourselves 3. use proven strategies to care for ourselves (and others)
Your Self Care Plan
We can use the principles of positive psychology to help design a self-care plan that addresses our own and our children’s emotional, physical and spiritual dimensions.
A key component of your plan is PERMA which was developed by the founder of Positive Psychology, Dr. Martin Seligman
NUTRITION Eating well, in moderation, using nutritious food We all have a “relationship” with food - the habits, patterns and practices of how we eat.
Working from home and in “lockdown” can change our personal relationships with friends, family So, too, can how we relate to food We can eat less wisely, snack more (and on unhealthy foods), eat more more food, more often
PHYSICAL ACTIVITY Maintaining physical activity appropriate for our abilities
SLEEP Regular, deep, restful, prolonged sleep
OPTIMISM A sincere belief that good outcomes will happen
Your Strengths and Positive Psychology
The strengths coach... Select all that apply
Whether coaching yourself or others, a strengths coach... listens more than talks. helps you create your own solutions. patiently listens to detect the most meaningful insights. derives authentic information from body language and tone of voice.
The Power of Your Strengths
"How will character strengths help me?" Great question! Research shows you can experience... Greater resilience and reduced stress More energy and engagement Elevated life satisfaction and fulfillment Increased ability to achieve Expanded and deepened positive relationships
Resilience and Well-Being Recharging 7 Essential Elements
What is Mindfulness?
Thinking can be helpful, even necessary, but also intrusive when: we get easily lost in endless thinking (worrying and rumination). our thoughts create emotions and feelings like fear and sadness. And we lie awake at night because... we worry about what might happen tomorrow. we cannot stop thinking about that mistake we made last week. we are constantly busy with the things that need to be completed.
Being in the Now
We become aware when we focus our attention on...
External stimuli like sounds, or sights or smells...
Internal stimuli like thoughts, emotions and judgments.
This Present Moment We’re good at thinking about the past and the future. We predict, write and rewrite our story - endlessly. But not so much the present - we’re so busy... and whoooooooosh, there goes the present as we move onto the next thing. The whooooosh rarely stops - we ruminate about the past and fret about the future. Plans, regrets, goals, status, achievements - these are the elements of our routine and constant thinking.
People who practice mindfulness are... Happier Less anxious Less angry Less stressed More hopeful More vital
Mindfulness Exercise Choose one (or more) routine activities (e.g., brushing your teeth, eating, doing the dishes, shopping, walking), and try to do the activity with full attention. You can refer to the body scan tool in the briefcase for suggestions on how to make this exercise successful.
Mindfulness Exercise Bring attention regulation to your conversations by focusing on the “now” of the people and the conversation - notice the nuances of the interaction, including how you feel.
Nutrition Practice mindful eating Know what you are eating and why. Savoring the food helps build feelings of appreciation and gratitude. Eat nutritious food and drinks in moderation Avoid nervous eating of empty calories. Read the labels - watch out for fats and sugars. Be intentional to snack healthy. Make time for preparation and eating Taking the time to prepare meals helps you to engage in the moment, relax and savor the moment. Eating is essential, and should be a planned activity. Look forward to it, not as a chore, but as an opportunity to engage. Drink plenty of water It varies from person to person, but 4-6 glasses is a good target. Drink water - not sugary sodas. Limit alcoholic beverages Alcoholic beverages can become a crutch, and can diminish your own opportunities to savor a moment. Small quantities, slowly and properly enjoyed.
Schedule periods of exercise It’s easy to “work through;” scheduling exercise gives an easily achievable goal, bolstering your sense of control.
Get outside to walk Exposure to nature, or at least the outdoors, is known to invigorate and relax.
Schedule breaks throughout the day Gives you something to anticipate, something to achieve, and an opportunity to engage.
Stretch It’s the low hanging exercise - relaxing, de-stressing, pleasurable; and offers an opportunity for “engagement quickies” Exercise at your chair - check out the article on the next screen for a variety of exercises you can do at your desk.
Stay Active Occasional napping might be rejuvenating, but it can easy slip into “couch potato” practices.
Wind down and relax before sleeping You’ll sleep better if you help your body and mind “Ease into it.”
Additional resources to help you on your way
that was a really good guide to learn more about the pandemic and how to treat with it .it will help people to get out of it emotionally and to be a responsible person towards this disease...good work
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