There are a few learning principles on which this course is based on and that will help us get most out of it:
1. Based on science. The ideas I am presenting have been tested, retested and proven effective throughout many years of hard scientific research.
2. Apply
To really be able to make long-term change, you need to apply the additional materials provided. Do some of the exercises and take the time-outs during the lecture.
3. Engage
Do the exercises not for the sake of doing them The intention that you bring to the exercise matters for its outcome.
4. Remain Critical
Just because this course is based on science does not mean that all the ideas and strategies work as well for everybody. People are different and you will find some activities/topics more interesting and effective for you than others. Choose the exercises and ideas that fit best for you.
I hope you enjoy the course and commit to making positive changes in your life!
This lecture sets the scene for the rest of the course. We will discover what positive psychology is.
In this lecture, we will learn about the two ways to view happiness - hedonic and eudaimonic.
Nearly all of us buy into what Sonya Lyubomirsky one of the leading happiness researchers - calls the myths of happiness. Beliefs that certain achievements (marriage, kids, jobs, wealth) will make us forever happy and that certain adult failures or adversities (health problems, not having a life partner, having little money) will make us forever unhappy. We will explore those beliefs and discover why they are myths.
This Personal Reflection Journal is the compilation of all the exercises and strategies presented throughout this course. You can print it out and use it as the main document to guide you through the application of lessons in this course.
Introduction to The Power of Positive Emotions
In this lecture we will understand how positive emotions affect our mind and body and how we can cultivate more positive emotions.
Exercises - Building Positive Emotions
Introduction to Creating Sustainable Change
In this lecture we will learn about the mechanisms in our brain that enable us to transform ourselves over time.
In this lecture we will understand how habits are crucial for our long-term success and how we can build healthy habits and sustain them.
Exercises - Action Plan for Effective Change
Exercises - Creating Lasting Change
When a trigger is missing
Introduction to Beliefs and Thoughts
In this section we will explore how our beliefs and thoughts shape our reality and what we can do about it.
Well talk about how science shows us that focusing more on what works and what is going well helps to counter our inherent negativity bias. Well see how placing more focus on the positive is NOT to be detached from reality but to see reality from a more useful angle. And we will finish this first class by looking at the power of being more grateful for what we have.
Exercises - Benefit vs. Fault Finding
In this class we will deal with self-fulfilling prophecies and the optimistic mindset and try to get a better understanding of why the way we see ourselves determines who we are and who we become.
In this lecture we discuss how we can benefit from a change in mindset and how leaving our comfort zone is a key to changing our mindsets.
Exercises - Going Outside Our Comfort Zone
In this lecture we learn about difference between growth mindset and fixed mindset and how we can change them.
Exercises - Changing Beliefs
Introduction to the Core Strategies
Introduction to Mindfulness
In this lecture we will learn to understand what mindfulness is and how research has shown its powerful effects.
In this lecture we go over various ways to bring more mindfulness to our lives. We will also discuss common challenges that people face when they want to establish a mindfulness practice.
The Challenges of Mindfulness
This video class will be about self-esteem. Self-esteem is the judgment we place upon ourselves and it affects almost every aspect of our lives. We discuss the benefits of higher self-esteem and then we learn about the six pillars or practices of high self-esteem.
Having an understanding of what makes us stand out, of what we are best at can transform our lives. In this lecture we look at character strengths and how we can find out more about ours.
Exercises - Discover Your Strengths
Exercises - Applying Your Strengths
Introduction to Building Fulfilling Relationships
In this lecture, we see why relationships are so important to us and then go ahead to explore how we can make our relationships to our partners and also our friends and family more fulfilled. We look at what not to do: four behaviours that can predict divorce up to 94% accuracy.
In this lecture we turn to how we can nurture happy and fulfilled relationships by looking at what the happiest couples do differently. Taking the Minding Model of Relationships we explore the five practices that the most fulfilled couples bring to their relationships.
Exercises - Building Fulfilling Relationships
Introduction to Overcoming Tough Times
In this lecture, we establish an understanding that we also need negative emotions and that they are a normal part of our lives.
Exercises - Permission to Be Human
In this lecture, we discuss what is called problem-focused coping. It involves dealing with the problem and using social support, and well see how we can use physical exercise and expressive writing to overcome tough times.
Exercises - Problem-Focused Coping
Action Plan for Effective Problem Solving
In this lecture, we turn to emotion-focused coping. After hearing the story of Viktor Frankl, a Jewish psychologist who survived the concentration camps, well revisit optimism and optimistic beliefs that we discussed in the fourth section about 'Thoughts and Beliefs'. We will use the so-called ABC-method to understand how we can rewire our brain and gradually replace old, negative thought patterns with more productive and positive ones.
Exercises - Emotion-Focused Coping
To round up this course, we repeat 5 main points that we learned in this course.
This is a list of references to some of the research papers that this course is based on. Every lecture also comes with a book recommendation for those who want to dig deeper.
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