Course Overview

course overview

1. Introduction & Overview of Stress
thrive introduction

In this introductory class, I’ll first share with you the story of why I’ve dedicated my life to help people like you to beat stress, anxiety and depression.

Then, I’ll provide you with an overview of the course, including how Thrive works. Finally, because it’s often misunderstood, I’ll provide an introductory overview of what stress really is.

This will set you up nicely to dive into the first section of the course, which teaches you the science of stress.

2. The Science of Stress - Part One
stress anxiety online course

In the first of three classes about the science of stress, I’ll bring to life how stress challenges your equilibrium and how that affects your mental health and overall wellbeing.

You’ll learn the specifics of what kinds of stress you’re battling in your everyday life and the science of how you can beat it. Don’t worry if science isn’t your thing, I bring it to life with the use of props and the most important points are titled on screen.

3. The Science of Stress – Part Two
the science of stress

In this next science class, you’ll learn the difference between good stress and bad stress (yes, there is such as thing as good stress!), plus how they affect your mind, brain and body differently.

Using a well researched model of how we respond to stress, I’ll bring to life how your body can adapt to stress, rather than being beaten by it. This will provide the springboard for you understanding why adapting to stress is the key to achieving good mental health.

4. The Science of Stress – Part Three
beat stress online course

In this 3rd class about the science of stress, we get deep into the really good stuff. You’ll learn how we in the Western world treat stress in a disembodied manner and why this is stopping you from achieving good mental health.

I’ll demonstrate to you how our mind, brain and body are connected and what this means for how you can positively adapt to stress. I’ll also teach you specifically how stress impacts upon your physiology, which will demystify why stress makes you ill.

5. Your Mind, Brain & Stress
mind brain stress

Okay, we’re really motoring now and this class will transform your understanding of stress and why you react to it in the way that you do. You’ll learn how and why we’re wired to react the way that we do and what’s going on in your brain and body when you’re under stress.

When I teach you about a special part of the brain which I call your ‘Black Box’, you’ll have a real ‘Aha!’ moment. I’ll reveal how you can change your neurology, so that you have a positive response to stress.

6. Understanding the Link between Stress & Depression
Understanding the Link between Stress & Depression

Depression is a crippling illness and affecting more and more people, so I think it’s important for you to understand why a stressful lifestyle can lead to depression.

You’ll learn how stress physically manifests in us and why it affects the functioning of our mind and brain. That might sound depressing in itself, but don’t worry, the class ends by teaching you how you can develop resilience to depression through the subsequent practical classes in the course.

7a. Introduction to Attention Training
attention training

Now that you’ve completed the science section of the course, we’ll now turn our focus towards practical tools for beating stress and anxiety.

Attention training is the foundation for adapting your response to stress. This class explains how it works and how often you need to do it to get results, which will set you up for the attention training practical class which follows this one.

7b. Attention Training Practice
Attention Training Practice

By now, you’ll understand the theory of how attention training works, so next we dive into some practice. This is the start of a journey of transformation that we’ll take together. Calm awaits you…

8a. Introduction to Anchor Breathing
how to breathe properly stress anxiety

In this class, I’ll teach you the role of your breath in achieving good mental health. Because of stressful lifestyles, many of us breathe in a manner which doesn’t serve us well. Here, you’ll learn how to reverse that and how to use your breath to improve your wellbeing.

8b. Anchor Breathing Practice
Anchor Breathing Practice

After the theory, comes the practice so next we sit together and learn how to use our breath to ground us, focus our attention and give our minds a well earned rest.

9a. Introduction to Reconnecting the Mind and Body
Introduction to Reconnecting the Mind and Body

We live our lives in such a disembodied manner, so in this class, we go about reversing that. I’ll teach you how your body holds many insights into what’s going on in your mind, then show you how to begin the process of developing resilience to stress by reconnecting your mind and body.

9b. Reconnecting the Mind and Body Practice
Reconnecting the Mind and Body Practice

Next we sit together in contemplative practice, so that you can learn how to recognise the signals your body is telling you, preparing you to positively respond to them.

10a. Introduction to Waking Up to Sensations in the Body
Introduction to Waking Up to Sensations in the Body

In this class, I’ll talk to you about deepening your awareness of the signals your body is sending you. I’ll also discuss how we can bring about awareness of these signals and how we can live with uncomfortable sensations. This class provides the springboard into our practical class, which follows after this one.

10b. Waking Up to Sensations in the Body Practice
Waking Up to Sensations in the Body Practice

In this class, you’ll deepen your awareness of the signals that your body is sending you. The way in which you react to body signals is vital to adapting to stress, so you’ll learn how best to respond to them.

You’ll also learn how to deal with uncomfortable sensations in your body and what this means for living with difficult emotions. This class begins to change your experience with sensations in your body, so that you can later learn to respond more wisely to your thoughts and emotions.

11a. Introduction to Recognising your Emotions
Introduction to Recognising your Emotions

In the previous class, you learned about sensations in the body and now we’re going to turn our attention to emotions. In this introduction, I’ll explain the role of our emotions in developing resilience to stress.

11b. Recognising your Emotions Practice
Recognising your Emotions Practice

By this stage in the course, you’ll understand the role that your emotions play in stress, so next we spend a few minutes together to learn how to recognise them as they rise within us. Once we recognise them, we can learn to gain mastery over them, so that they don’t disrupt our lives.

12a. Introduction to Naming our Emotions
Introduction to Naming our Emotions

Now that we’ve spent some time learning how to recognise our emotions, we’ll next turn our attention to naming them. In this class, you’ll learn why naming emotions is an important part of developing resilience to stress.

I’ll explain why we alternate between two different kinds of mind training, so that you become practiced in knowing what to do when emotions arise within you during your everyday life.

12b. Naming our Emotions Practice
Naming our Emotions Practice

You’ll now have a good understanding of how naming your emotions helps you, so next we put it into practice and learn how to become less reactive to our emotions. With ongoing practice, this mind training will help you to become calmer and become the master of your emotions, leading to better decisions.

13a. Introduction to Working with Thoughts
Introduction to Working with Thoughts

How we deal with our thoughts has a huge impact upon how well we cope with and adapt to stressful situations. Which is why Thrive has a series of classes dedicated to dealing our thoughts.

The series begins with this class, which first teaches you what thoughts are and how you can better work with them to prevent stress from extending throughout your brain and body. Here, you’ll build upon what you learned in the science classes through practical tools for dealing with your thoughts.

13b. Working with Thoughts Practice
Working with Thoughts Practice

Learning how to deal with your thoughts is a really important part of beating stress and anxiety, so this is a class that you might want to practice many times. Once you’ve completed the practice, we’ll advance to the next video where I’ll explain the role that your thoughts plays in mental illness.

13c. Working with Thoughts – Deepening our Understanding
Working with Thoughts – Deepening our Understanding

In this video, using leading research from The University of Liverpool and the BBC, I’ll demonstrate why gaining mastery over our thoughts is so important in the battle against mental illness, especially anxiety and depression.

14a. Introduction to Waking Up from our Thoughts
Introduction to Waking Up from our Thoughts

Research shows that half of the time, in our minds, we are either living in the past or the future. This class teaches you how to wake up from your thoughts, so that you live in the present, which has a huge positive impact on your mental health.

14b. Waking Up from our Thoughts Practice
Waking Up from our Thoughts Practice

By this stage in the course, you’ll understand the importance of recognising your thoughts, so nextd we’ll sit together and practice how to go about waking up from them and returning to the present moment.

15a. Introduction to Dealing with Difficult Thoughts
Introduction to Dealing with Difficult Thoughts

When we’re stressed, anxious or depressed, we can have thoughts which are difficult to live with. So in this class, I’ll teach you how to deal with them, which will help you to break the cycle of negative thoughts which can otherwise be so damaging to your mental health.

You’ll learn practical tools which will make a real difference and ones which you can use for the rest of your life. You can trust them to help you to beat stress and calm your anxiety.

15b. Dealing with Difficult Thoughts Practice
Dealing with Difficult Thoughts Practice

During times when you’re having difficult thoughts, this is the class to turn to. It’ll teach you great wisdom of how to deal with unhelpful, intrusive thoughts. This will help you to calm your mind and reduce your levels of anxiety.

16a. Introduction to Recoding our Beliefs
Introduction to Recoding our Beliefs

We carry around with us narratives about who we think we are, which are regularly engrained in us from years ago. Often, these narratives are unhelpful, negatively affect our wellbeing as well as hold us back from where we want to be in life.

So, in this class, I’ll introduce the idea of how you can work with the narrative in your head, so that you can live with more freedom and feel less anxious. Once you change the narrative of what you’re identifying with, you can change the story of who you are.

16b. Recoding our Beliefs Practice
Recoding our Beliefs Practice

Next, we explore how we can begin to challenge the beliefs we carry around with us. We’ll investigate what you’re believing about yourself and learn how to let those beliefs go, allowing you to live with more freedom.

16c. Recoding our Beliefs – Deepening our Understanding
Recoding our Beliefs – Deepening our Understanding

Having explored our beliefs in practice during the previous class, next I’ll discuss in more detail about how we can live with more freedom by examining whether the thoughts that we have, whilst real, are true.

17a. Introduction to Using Self-Compassion to Develop Resilience
Introduction to Using Self-Compassion to Develop Resilience

Self-Compassion is extremely important in the fight against anxiety and depression. Depression lies to you and urges you to blame yourself, which further exacerbates the illness, keeping you stuck in a cycle of negative thinking.

The antidote to self blame is self-compassion and in this class, I’ll teach you how to practice it, so that you can develop resilience to depression. Research shows that self-compassion is one of the fastest acting practices in the course, which is great news for sufferers.

17b. Using Self-Compassion to Develop Resilience Practice
Using Self-Compassion to Develop Resilience Practice

I bet you’re more used to providing compassion to others than yourself. That’s why, next, we’ll practice a few minutes of self-compassion together, and use this as a basis for moving forward in a kinder, more compassionate way towards ourselves.

18a. Introduction to Self-Compassion to Help our Mental Wellbeing
Introduction to Self-Compassion to Help our Mental Wellbeing

In this class, we extend the practice of self-compassion to stop negative thoughts and resentment towards ourselves or other people. By stopping judgement and blame in this manner, we prevent stress from extending throughout our brain and body.

18b. Self-Compassion to Help our Mental Wellbeing Practice
Self-Compassion to Help our Mental Wellbeing Practice

Next, we practice forgiveness and self-forgiveness, to stop the negative effects of stress on our physiology. This class is proven to boost positive feelings in as little as 7 minutes of practice. Another helpful tool in our toolbox against stress, anxiety and depression.

19a. Introduction to Exercises in Relieving Symptoms of Anxiety & Depression
Introduction to Exercises in Relieving Symptoms of Anxiety & Depression

In this short video, I introduce to you the idea of guided breathing, which can be used anywhere at any time, to help you to calm your anxiety.

19b. Exercises in Relieving Symptoms of Anxiety & Depression Practice
Exercises in Relieving Symptoms of Anxiety & Depression Practice

In this class, I’ll show you three practical exercises which you can use to calm your mind and relieve symptoms of anxiety and depression. They utilise the knowledge of our physiology, which you’ll also learn in the science section of the course, and can be used anywhere at any time.

You’ll begin to understand how we can balance our mental health through the balancing of our physiology.

20. Collapsing the Ego to Develop Resilience to Depression
Collapsing the Ego to Develop Resilience to Depression

In the formative years of your life, you learned to develop an ego boundary. It was a necessary stage in life, to help you to relate to the world, but your ego can represent a huge barrier to mental wellbeing.

In this class, I’ll teach you what your ego is and specifically how it can be problematic in achieving mental health. I’ll then demonstrate to you how you can collapse your ego, so that you can regain balance and develop resilience to depression.

21. Setting an Intention
Setting an Intention

Thrive not only teaches you the science and practice of how to beat stress and anxiety, but it also provides you with a framework for how you can live your life so that you don’t get knocked off course by stress.

In this class, I’ll provide you with tools for making sure that you end up where you want to be in life. With busy and stressful lifestyles, it can be all too easy to just live day to day, without ever thinking about what you want from your life. This video will provide you with the tools you need to live a wholehearted life.

22. Neuro-Linguistic Programming to Improve our Mental Health
Neuro-Linguistic Programming to Improve our Mental Health

In this penultimate class, I’ll teach you insights from neuro-linguistic programming (NLP) which will provide you with practical tools to help maintain your mental health. You can use the techniques when you’re out and about, at home or at work, to help you to reduce the impact of stress on your mind, brain and body.

23. Moving Forward
Moving Forward

In this final class together, I summarise what you’ve learned during the course, reinforcing the most important points and providing you with a springboard for the rest of your life.

The journey from the beginning to the end of the course is a significant one. In time, it will transform your relationship with stress and your ability to manage your mental health.

Need help?

Frequently asked questions

What is Thrive?

Thrive is a powerful and proven online video course, consisting of 38 videos which teaches you how to transform your mental wellbeing. Amongst other things, it will:

  • Teach you how to reduce your anxiety
  • Help you to feel calmer and more confident
  • Give you mastery over your feelings and emotions
  • Give you a sense of ease and contentment
  • Increase your awareness, of yourself, others and what’s happening around you
  • Make you more compassionate towards yourself and others
  • Help you to deal with difficult emotions
  • Teach you how to develop a sense of purpose and meaning in your life

The course has been very carefully designed, using expert knowledge of autonomic neuroscience, psychology and mind training, to help you to live a better life.

Thrive teaches you both the science and practice of how to beat stress, so first you’ll learn what stress really is and how it affects you, then you’ll learn practical tools to beat anxiety and develop resilience to stress.

How does it work?

Firstly, Thrive teaches you what stress really is, plus why and how it affects your mind, brain and body. Once you understand the science of stress and how stress affects you, you’ll be firmly in control.

Whilst it would be nice if we could eliminate all the stress from our lives, that’s not practical. Thrive teaches you the practical tools you need to develop resilience to stress, so that you can lead a happy and healthy life, even with a stressful lifestyle. Thrive achieves this by teaching you how to make positive adaptations so that your mind, brain and body can develop resilience to stress, anxiety and depression.

Thrive also gives you a framework for how to live your life, so that you don’t get knocked off course by stress and instead lead a happy, healthy and purposeful life.

How long does it take to work?

You’ll learn many different practical techniques for adapting to stress and research shows that positive benefits can be experienced after just 7 to 8 minutes of practice for some of the techniques. Other techniques take longer, for example 30 minutes of practice a day for 2 weeks.

Research also shows that the more you practice, the more you will benefit. At first, you’ll experience the benefits during the practical classes themselves, then as you continue to practice, you’ll experience the benefits in your life as a whole.

Thrive is designed to change your mind, brain and body’s reaction to stress and this happens progressively over time. In later classes, Thrive provides you with a framework for how to live your life, so that you don’t get knocked off course by stress and you can begin to use this framework straight away.

Who will benefit from taking the course?
If you have a stressful lifestyle, whether that be trying to juggle your work and home life, raise children, look after elderly parents, manage your finances, study for exams or you simply want to learn how to develop resilience to future stress in your life, this course is for you.
 
People who have already completed the course report large reductions in their anxiety and stress levels.
 
The course has no prerequisites and is suitable for young and older people alike.
How long is the course?
Thrive is a self-paced course, so you can take the classes whenever, and as many times, as you like. There are a total of 38 classes, totaling 4.5 hours of video.
 
In addition to the videos are a series of class summary slides, to reinforce the most important points.
What devices can I use to access the course?
You can take the course on any device, including your computer, tablet or mobile phone.