Manage Your State of Well-Being
Our state of well-being is defined as the experience of health, happiness and prosperity. It includes having good mental health, high life satisfaction and a sense of meaning or purpose, and ability to manage stress. The unpredictability we face in the global environment can negatively impact on our wellbeing, our joy, our happiness and our quality of life.
However, what if this same unpredictability can be the source of learning and growing, in both our personal and professional capacities?
If you have ever thought to yourself:
- Why do I feel like something is missing in my life?
- Why does this keep on happening to me?
- What do I want out of life?
- Why do I have so much drama in my life?
- What is meaningful to me in my life?
- I feel like I am going nowhere?
- What is holding me back and how can I break through my fears?
- How can I develop the growth mindset to follow my dreams?
- Why am I not happy?
Then this course is definitely in the right place at the right time. The changes we are facing in our world have led to a lot of people asking themselves what matters to them, and there is never a better time than now, to reassess your lifestyle and to look for ways to improve it going forward.
With the focus on practical exercises and tools, along with supporting theory, you will be provided with the necessary skills to not only manage your state of well-being in both your personal and professional capacities, but to become the person who is ready for the lifestyle you wish to create for yourself.
The program was designed to be completed in 90 days (10 days per module). This is our recommendation however, you will have instant access and can decide your own rhythm and pace. Learning is adaptable and flexible for those who are busy and those who would like to invest more time working in depth to yield additional results.
A Personal Welcome
Developing Emotional Agility
In this topic we explore what the "VUCA" environment means to you and why it is important that you manage your wellbeing in this context. We also explore answers to some important questions viz. what is a healthy state of wellbeing? what goes wrong when it comes to managing our wellbeing? and where do we begin when it comes to managing our state of wellbeing? Let's begin the journey.
Please download workbook 1 under resources which includes the practical exercises for this module.
In this topic we explore emotions. More specifically - Why do we have emotions? What are emotions? and can we consciously change our emotions?
Did you know that 90 to 95% of our behavior is driven by the sub-conscious? In this topic we will explore the 3 main regions of the brain and how they influence our behavior, particularly the sub-conscious regions, and we also look at the higher regions of the brain which help regulate our wellbeing.
In this topic we start developing awareness of emotions. We will explore emotional rigidity vs emotional agility and provide you with tools to help develop your emotional agility. Please remember to work with the exercises in workbook 1 which you downloaded at the beginning of this module.
The Ego and Base Fears
Fear impacts on our well-being, through the feelings produced and the behaviors induced. Managing our long-term well-being requires we first understand our fears as we face them, so as to mitigate their effect on how we feel and how we behave. In this lesson we explore the history of our base fears and the difference between fear and real danger.
Please download workbook 2 under resources which provides practical exercises for this module.
In this topic we explore the ego as an operating system. We also explore how the ego creates a series of coping mechanisms around our base fears which shapes our identity.
In this topic we enter the cave of fears and explore examples of desires and feelings around our base fears that influence our behavior and our wellbeing.
The ego, our operating system goes into "DOS" mode when under stress. Daniel Goleman, the father of emotional intelligence refers to it as the amygdala hijack, or as we call it in Beyond Thinking, "when the lizard hijacks the wizard". In this topic we will explore what happens when we experience the hijack and why we do so, and finally why it is important to manage our reactiveness for the sake of our wellbeing.
In this topic we explore some of the common reasons for hot buttons which activate the hijack. There is a saying – the caught fish never saw the hook, only the bait. As we raise our awareness around the bait, we then notice the hook, and we do not bite, and in so doing we become less reactive. Let’s explore!
You will recall, our stress hormones, adrenaline, and cortisol, activate the amygdala to go into shut down. As we manage our stress levels, we manage our reactive nature. In this topic we will explore some simple ways to reduce these stress hormones to mitigate our reactiveness
This is the guided deep relaxation exercise....enjoy
The Power of Thought
In this topic we will explore the power of thought and why it is so important to pay attention to our thinking.
Please download workbook 3 under resources which provides practical exercises for this module.
Have you ever been in a disagreement or intense discussion with someone in a group and wondered how in the world you could see the same thing so differently? Have you ever accused someone else – or been accused – of jumping to conclusions? In this lesson we investigate how this happens by exploring the ladder of inference.
This lesson explores how changing your conceptual and/or emotional setting or viewpoint in relation to a situation, it changes the entire experience. By working with your thought processes, you can free yourself of old thinking just by finding new meaning which then also changes the feeling.
In this exercise, you will explore the common stories that you tell yourself which negatively impact on your well-being. You will be provided with some practical tools and exercises in your workbook to help detach from these stories.
In this lesson you will explore the benefits of meditation and 'how to' perform a breathing meditation, in preparation for the guided meditation that follows.
Get yourself ready to enjoy this guided meditation
The Drama Game
In this lesson, you are introduced to the Drama Game or as it is more conventionally called – the Drama Triangle. We will also explore some examples of where this game is played and how to empower yourself.
Please download workbook 4 under resources which provides practical exercises for this module.
In this lesson we explore the persecutors behaviors, their pay-offs as well as how we can stay out of the persecutor role.
In this lesson you will explore the role and behaviors of the rescuer, their pay offs and how you can stop becoming a rescuer.
In this lesson you will explore the unhealthy ego behaviors around the victim role, the energetic pay off one gets from being a victim, and the concept of victim consciousness. We will also explore how to work with this victim mindset.
In this lesson you will explore the power of limiting core beliefs and how they influence one’s unhealthy ego behaviors. You will be provided with in your workbook 4 which assists you in reversing these limiting beliefs.
The drama part of the Drama Triangle is not from one role alone but is created from the interaction and the rotation of all roles. In this lesson you will explore this interaction in more depth and you are provided with reflective exercises to help stay out of the drama game.
In this lesson you are introduced to a wonderful tool that will help you WOOP your way out of the drama game!
The Ego and The State of Wellbeing
In this lesson you will explore the relationship between ego and happiness, and why we get it wrong when it comes to “traditional” ways of searching for happiness.
Please download workbook 5 under resources which includes the practical exercises for this module.
In this lesson you will explore how the ego thrives on our attachment to things and creates this false identity while in the search for happiness.
In this lesson you will explore how and why we get it so wrong when it comes to looking for our happiness.
In this lesson you will explore why we make comparisons and understand the importance of questioning the relevance of the external reference points we use when making them for the sake of our wellbeing.
In this lesson you will explore exercises from Workbook 5 where you will develop your awareness of your ego influences on your wellbeing.
Conscious Living Practices Part 1
In this lesson you will explore strategies to reduce or eliminate the gap created by your external reference points.
Please download workbook 6 under resources which includes the practical exercises for this module.
In this lesson you will explore why investing in experiences is more important than accumulating things when it comes to your happiness and well-being.
In this lesson you will explore how to amplify your happy experiences and further enhance your well-being.
In this lesson you will explore other strategies that thwart or minimize adaptation around those pleasures in life which can be fleeting, because of hedonic adaptation, or as the psychologist Michael Eysenck termed it, the hedonic treadmill, which compares the pursuit of happiness to a person on a treadmill, who must keep working just to stay in the same place.
Conscious Living Practices Part 2
In this lesson you will explore the magical and well documented beneficial effects of gratitude on our wellbeing.
Please download workbook 7 under resources which includes the practical exercises for this module.
In this lesson you will explore random acts of kindness, more specifically, how and why random acts of kindness impact our well-being.
In this lesson you will explore why it is important to have healthy social connections with friends, family and partners and how our social connections contribute to our well-being.
In this lesson you will explore the importance of eating and exercise in relation to your wellbeing, as well as some of the science behind why we should pay attention to our diet and exercise habits.
In this lesson you will explore the science of sleep, why sleep is so important, the benefits to good quality sleep and finally ways to improve our quality of sleep.
In this lesson you will explore the stages to creating a habit, providing you with the understanding as to how you can change unhealthy behaviors that do not serve your wellbeing. We also provide you with tips to help changing habits.
Know Thyself
In this lesson you will explore what a personality is, and why it is important to get to know your personality type in the context of your wellbeing. You will have an opportunity to identify your personality type using the DISC model.
We have also provided the links to the Enneagram Institute as additional resources in Workbook 8 should you wish to perform the Rheti test on their site to determine your Enneagram Archetype.
Please download workbook 8 under resources which includes the practical exercises for this module.
In this lesson you will explore character strengths and how working with these strengths improves our wellbeing. You will be given an exercise in Workbook 8 Exercise 2, to help you identify your character strengths and to consciously apply them creatively in your daily activities.
In this lesson you will explore what values are, the difference between core values and core beliefs and why knowing our values is so important in relation to our well-being. You will also have an opportunity in workbook 8 to identify your top core values and apply these in your daily life.
In this topic you will explore the science behind Heart Intelligence and wellbeing, as well as how you can benefit immediately by activating your Heart Intelligence.
In this lesson you will explore the science behind the Loving Kindness mediation and wellbeing as well as how to perform a loving kindness meditation.
Prepare yourself for a loving kindness meditation.
Challenge Yourself
In this topic you are challenged to develop your skills to achieve a personal or work goal, using your character strengths and values to support you, as you induce the Flow state.
Please download workbook 9 under resources which includes the practical exercises for this module.
This lesson explores the Growth Mindset vs the Fixed Mindset, as well as the four elements of Beingness that contribute towards a Growth Mindset.
In this last lesson you explore the importance of a personal vision and you are provided with a powerful exercise to help you author your future.
