Calm, Steady, You: Everyday Stress Toolkit

What's inside

1. Level 1: What Stress Is and How Your Body RespondsFree
   You'll learn what stress is, how your body's stress response works, and that this course is education, not therapy or medical advice, so in a crisis you should call 999 or Samaritans on 116 123.
2. Level 2: Good Stress, Chronic Stress and Your Stress SignalsFree
   We look at the difference between short-term stress that helps you rise to a challenge and long-lasting stress that wears you down, and you start a simple stress diary.
3. Level 3: What Mindfulness Is (and What It Isn't)
   You'll find out that mindfulness means paying kind, open attention to the present moment, and clear up common myths, such as the idea that it means emptying your mind or forcing yourself to relax.
4. Level 4: The Evidence for Mindfulness: MBSR and MBCT
   We take a careful, honest look at what the research on Mindfulness-Based Stress Reduction and Mindfulness-Based Cognitive Therapy does and doesn't show, including how NICE refers to MBCT for depression.
5. Level 5: Your First Breathing Practice
   You'll learn a simple, gentle breathing practice with a slow, comfortable out-breath, and use it to settle your body when stress rises.
6. Level 6: The Body Scan
   We go through a full guided body scan, moving your attention slowly through your body so you can notice tension and sensations without trying to fix them.
7. Level 7: Mindful Walking and Everyday Mindfulness
   You'll take mindfulness off the cushion and into daily life with mindful walking and short moments of attention during everyday tasks like washing up or drinking tea.
8. Level 8: Noticing Thoughts, Worry and Worry Time
   We practise stepping back from your thoughts so you can see them as passing mental events, then set up a daily 'worry time' to stop worry spilling into the whole day.
9. Level 9: Self-Compassion When Things Are Hard
   You'll learn how treating yourself with the kindness you'd show a good friend can ease stress, and try a short guided self-compassion break.
10. Level 10: The NHS Five Steps to Mental Wellbeing
    We explore the NHS five steps to mental wellbeing: connect with others, be physically active, learn new skills, give to others and pay attention to the present moment.
11. Level 11: Sleep and Stress
    You'll learn how stress and sleep feed into each other, and pick up practical, NHS-based habits and a wind-down routine to help you sleep better.
12. Level 12: Movement and Time in Nature
    We look at how physical activity and time outdoors can help with stress, and how to fit gentle, realistic movement into your week whatever your fitness level.
13. Level 13: Connection and Talking to Someone
    You'll explore why connecting with others protects you against stress, and how to open up to someone you trust when you're struggling.
14. Level 14: Boundaries, Workload and Saying No
    We work on spotting when your load is too heavy, setting clear boundaries, and saying no or renegotiating politely without feeling guilty.
15. Level 15: Taming Digital Overload
    You'll look at how constant notifications, news and scrolling can feed stress, and set up practical limits that give your attention back to you.
16. Level 16: When to Seek Help and Where in the UK
    You'll learn to recognise when self-help isn't enough and where to turn in the UK, including your GP, NHS 111, self-referral to NHS Talking Therapies, Samaritans and 999 in an emergency.
17. Level 17: Final Challenge: Your Stress Toolkit and Routine Exam
    We review the whole course, and you build your own personal stress toolkit and a routine you can actually keep up. We'll also repeat that this is education, not therapy or medical advice, and that in a crisis you should call 999 or Samaritans on 116 123.

Access

The first 2 levels are free with a free account. Every level, the podcast edition and the AI tutor come with All Access at £4.99/month or any Creator plan — see pricing.

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