https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh en-us 2023-06-13 02:13:38 UTC 2023-06-16 15:52:32 UTC hello@padlet.com https://padlet.net/icons/png/1f9e0.png taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2621699325 Time:
1-3 minutes
Purpose:
Grab attention to make the learner want to engage with the content.
Method:
Using a 'surprise' framing that piques interest that cuts through all the noise on stress reduction.
Format:
Written copy with simple visual and optional click]]> 2023-06-13 02:22:23 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2621699325 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622367689 Convert this article into a delightful, actionable, and immediately useful experience by applying change methods utilized in Social Cognitive Theory and Cognitive Behavior Therapy.

The experience will focus on reframing stress as a tool (superpower/sidekick) rather than an inherent problem (villain).

Learner time: 25-40 minutes]]> 2023-06-13 14:28:12 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622367689 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622368105 Inner work objectives
- Identify my personal signs of stress
- Label my stress response
- Make conscious choices about what to do when I am feeling stressed
- Turn unhelpful thoughts regarding stress into helpful thoughts
- Let go of stress when it's no longer useful to me

Leadership objectives
- Identify signs of stress in my teammates
- Help team witness their own stress and make decisions about it
- Model stress-releasing behaviors]]> 2023-06-13 14:28:40 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622368105 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622377806 2023-06-13 14:38:35 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622377806 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622442572 L1: Completion of activities, knowledge quiz
L2: Pre-post self-efficacy assessment on desired behaviors
L3: Personal reflection/reporting on the use of behaviors, feedback from peers/supervisors
L4: Increased engagement reported from org-wide engagement survey, decreased absenteeism]]> 2023-06-13 15:59:03 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622442572 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622452048 At BetterUp, we have a unique perspective on stress; we see stress as a hidden superpower. While it's often cast as the villain of our stories, stress can be a catalyst for personal and professional growth.

A short-term stress response releases adrenaline and dopamine that allows you to have increased focus, alertness, strength, and energy. Think about some of your proudest achievements like landing that promotion, raising your kids, or starting your business — stress was right there, fueling your journey!

We've delved into the depths of empirical research on stress and unlocked a profound truth: adopting a stress-as-a-tool mindset can lead to more success and fewer negative health effects from stress.  The good news is that making that mindset shift is a learnable skill. By applying behavioral science principles,  we've created a simple but powerful 4-day mini-course that will help you convert your stress into a useful tool for yourself and for your team.

At BetterUp, we want to help you rewrite your story with stress. We'll help you say goodbye to stress as the villain and welcome it as your trusty sidekick!]]> 2023-06-13 16:11:53 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622452048 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622453730 Superhero imagery 
or 
"Goal: Eliminate Stress" (crossed out) --> "Goal: Utilize Stress."]]> 2023-06-13 16:14:25 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622453730 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622454400 Version 1:
Optional "Show me the research" button linked to the research such as https://psycnet.apa.org/record/2013-06053-001

Version 2:
Optional "Don't believe us?" button linked to article/research on Universe 25 specifically relating to Calhoun's takeaways about the need for stress]]> 2023-06-13 16:15:14 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622454400 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622470519 Learners can roll over different body parts to see different 5-7 components of the stress response. Some options are above.]]> 2023-06-13 16:39:26 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622470519 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622471075 Time:
8 - 10 minutes
Purpose:
Learn to notice their stress response, affect labeling, cognitive defusion
Method:
Personalizing information and reflection
Format:
Examples and then reflection. Depending on the technology, reflection can be done in the platform or just on paper.]]> 2023-06-13 16:40:15 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622471075 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622480630 ^{*The word 'witness' was chosen to aid in cognitive defusion (being able to view rather than become the emotion) but may need to be changed if 'witness' evokes a negative connection to criminal justice systems.}]]> 2023-06-13 16:54:41 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622480630 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622641040 Categories of stress responses where participants can click the circle to flip it over to see examples of each type. If that functionality is not available, we could do something like what is pictured.

The key here is to focus on how someone might 'catch' themselves in a stress response (rather than the effects of stress).]]> 2023-06-13 21:16:16 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622641040 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622644305 Bring to mind something that has been causing you stress lately. Give yourself 30 seconds to close your eyes and think about that stressor. Then come back to the lesson. (30-second timer if available.)]]> 2023-06-13 21:23:43 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622644305 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622761965 Time:
10 - 12 min
Purpose:
Increase skills and self-efficacy in choosing stress responses and reframing unhelpful thoughts
Method:
Mainly CBT
Format:
Copy with decision-making tree, sorting activity, CBT personal practice]]> 2023-06-14 00:39:45 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622761965 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622767912 Jot down your response to the following questions:
(1) With that stressor in mind, where do you feel the stress in your body? 
(2) What thoughts about it do you notice? 
(3) How might/has your behavior change(d) because of this stressor?
(4) In general, what physical, cognitive, and behavioral signs tell you that you are having a stress response?

Click on the circles to see some examples of others' stress responses.]]> 2023-06-14 00:44:56 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622767912 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622774981 Short breathing exercise to release the stress response we just put them in]]> 2023-06-14 00:51:48 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622774981 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622789371 - Not all stress is created equal. If we want to use it well, we have to know what stress is serving us and choose our response accordingly.
- Our stress often points us to what's important to us. ]]> 2023-06-14 01:05:33 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622789371 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622798198 If yes --> Name it and convert unhelpful thoughts
If no --> Release (we'll talk about that tomorrow)
If not sure --> Ask yourself 5 'why' questions]]> 2023-06-14 01:13:27 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622798198 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622803200 Copy Key Points: Just naming the emotion you're feeling can help you cope with it. (Explain movement to PFC)

Write down or say out loud: "I am feeling stressed about X."
How does that feel?

Choose your next activity:]]> 2023-06-14 01:17:33 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622803200 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622805732 "Level up" the affect labeling skill with cognitive defusion.]]> 2023-06-14 01:19:25 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622805732 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622811828 Witness their stress: ask folks to share their stress responses (if they feel comfortable) and how you can support in those moments

Help them choose a stress response: set clear expectations about priorities and what's worth stressing over.

Model releasing stress: practice gratitude, don't send emails during dark hours, take PTO, give positive feedback]]> 2023-06-14 01:23:48 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622811828 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622836411 (Insert interesting hook statement)
When looking at folks who had more 'helpful thoughts' about their stress, researchers found that they had a lesser cortisol response, meaning they'd be less likely to experience the long-term negative side effects of prolonged stress.

See if you can guess which of the following statements would be 'helpful' and 'unhelpful.'

Learners sort the statements from the article into "beliefs that show it's a strength" and "beliefs that show it's a growth area.

Takeaway: People who think the statements in the first column often have a greater impact at work and fewer negative health effects of stress.]]> 2023-06-14 01:45:37 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622836411 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622843549 2023-06-14 01:52:50 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622843549 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622848713 Learners are shown two example of taking an unhelpful thoughts and turning it into a helpful thought. 

Then, they write out 3 unhelpful thoughts they have and try to reframe them.]]> 2023-06-14 01:57:44 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622848713 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622850110 Time:
3-10 minutes
Purpose:
Increase positive outcome expectations for stress-releasing activities
Method:
Knowledge transfer and practice
Format:
Concise copy followed by a choice of activities]]> 2023-06-14 01:59:07 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622850110 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622857658 Time:
3-5 minutes
Purpose:
Transfer of skills to support the team
Method:
Activating prior knowledge of the 3 steps to apply to their team
Format:
Copy, infographic, and checkboxes]]> 2023-06-14 02:05:24 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622857658 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622859864 By doing the inner work of converting your own stress, you're already doing something beneficial for your team. (Insert research/story/analogy).

But let's take it a step further and see what specific actions we can take to support our team in times of stress.]]> 2023-06-14 02:07:18 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622859864 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622879803 2023-06-14 02:22:45 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622879803 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622882201 Learners check the box for the technique they'll try within the next week.]]> 2023-06-14 02:24:41 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2622882201 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2623646171 - A short-term stress response can be helpful
- It releases hormones that increase our focus, alertness, and more. 
- When we're able to recognize short-term stress and question it, it can also help us understand what's important to us and make conscious decisions about what to do.
- The challenge comes in when that stress sits around too long in our brain and body. Once we've 'used' our stress or decided it's no serving us, we need to do something to bring ourselves back to homeostasis - it's sometimes referred as an 'adrenaline flush.'
- Animal kingdom analogy (dog shaking, deer stotting examples)]]> 2023-06-14 17:24:19 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2623646171 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2623648073 A short video of a dog shaking with a voiceover about adrenaline flush may be delightful but limited to resources. If there is stock footage of a dog shaking off, I could easily make the video but a picture like the one above could work.]]> 2023-06-14 17:27:21 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2623648073 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2623657074 There are many ways we can release stress after tense moments. Choose one of the activities below to do a stress-releasing activity now!

(Participants click on one of the options and are taken the activity/article):

- Desk stretches (visuals of 3-4 stretches that can be done at your desk)
- Breathing activity (super easy to create on Articulate or I could record a video as I'm a certified meditation teacher)
- Take PTO (article on PTO)
- Journaling (3-4 prompts)
- Gratitude practice (3-4 questions)]]> 2023-06-14 17:39:46 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2623657074 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2623968795 When it comes to planning a project like this, rather than say, "Here are the resources I'll need," I prefer to ask, "What resources do we have?" and go bigger or go smaller depending on those resources.

For something like what I've provided below, I could stand this up alone as long as I had access to our software (e.g. Articulate), stock imagery/footage, and research. 

If I had access to all the tools and were doing this myself using the storyboard below, I could get it out in 5-7 business days. ]]> 2023-06-15 01:50:27 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2623968795 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2624857057 2023-06-15 21:02:40 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2624857057 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2624873262 Think about that stressor from yesterday (or perhaps you have a new one!) and ask yourself if this is important enough to feel stress over. Use the decision tree to figure out what to do with that stress.]]> 2023-06-15 21:46:08 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2624873262 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2625067592 This mini-course has lots of opportunities for integration into other BetterUp programs. For example, it could be
- recommended by a personal coach in full or in part
- pre-work for a group coaching session
- an extension/additional resource after a workshop

There are also links within the course that can connect to other BetterUp resources.]]> 2023-06-16 02:14:52 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2625067592 taranouveau https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2625071820 2023-06-16 02:18:18 UTC https://padlet.com/taranouveau/r3hrhu2wh7lg8qfh/wish/2625071820