Mental Wellness 101

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About Course

Typically, we think that feeling better psychologically means that we have to get rid of mental discomfort like difficult feelings and thoughts. But the reality of course is that mental life is always a mix of pleasure and pain.

This online course introduces information and strategies based on innovative research that shows that mental wellness can be significantly improved not by fighting or struggling against discomfort, but learning to create a meaningful life even in the face of such discomfort. The course is based on the principles of Acceptance and Commitment Therapy (ACT). 

The course includes information on how to:

  • Overcome low motivation, procrastination, and bad habits
  • Decrease stress and distress
  • Manage difficult feelings and thoughts
  • And increase self-esteem and self-confidence
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What Will You Learn?

  • Increase your understanding of how to maximize mental wellbeing using innovative strategies
  • Better understand the risks of avoidance and resistance to distress
  • Learn effective new strategies to better manage procrastination, worry, depressive thinking, difficult feelings, and low self-esteem
  • Get to know fundamental principles of Acceptance and Commitment Therapy (ACT)

Course Content

Course Overview
This Course Overview provides an introduction to some radical new perspectives and strategies about how to increase mental wellness. Specifically, it explains the shortcomings of an attitude of avoidance of difficult psychological experience and instead shows how acceptance may be a more effective way to feel better mentally.

  • Welcome!
  • Course Overview Video and Introduction
  • Course Overview Skills Video
  • Summary, Strategies, Handout, and Readings
  • Overview Quiz

Module 1: Creating a Meaningful Life
Values are essential in creating a meaningful life. They also are like a compass that can help us navigate the trickiness of transitions, changes, anxiety, or low motivation.

Module 2: Overcoming Low Motivation, Procrastination, and Bad Habits
The focus of this module is on translating values into action and setting goals based on values in order to overcome low motivation, procrastination, and bad habits.

Module 3: Decreasing Stress and Distress
This model shows how we can better manage stress and distress by practicing mindfulness, which is moment-to-moment, non-judgmental awareness. Being aware of how you react to discomfort can play an important role in decreasing stress and distress.

Module 4: Managing Difficult Feelings
This module explains how trying to avoid or get rid of uncomfortable feelings may actually make them more intense. Even though counterintuitive, responding to feelings with acceptance can make difficult feelings much more manageable.

Module 5: Coping with Challenging Thoughts
When thinking goes awry (e.g., excessive worry, rumination, or obsession), it can cause a lot of discomfort and distress. This module introduces innovative strategies to better cope with challenging thoughts.

Module 6: Increasing Self-Esteem and Self-Confidence
This module not only summarizes and integrates the contents of the entire course, but also introduces skills to increase self-esteem and self-confidence.

Resources and Course Completion
This section includes resources, information, and links to learn more about the research this course is based on.