STRESS LESS, ENJOY MORE THROUGH SELF-STUDY AND LIVE GROUP SUPPORT
Your Stress Response is a reaction, and reactions can be relearned
Stress is not only what happens to you. It is also how your body and mind react when something happens. This course takes stress apart into seven steps you can practice, so that the same situations stop producing the same knot in your stomach.
What you will be able to do
By the end of this course, the situations that now leave you tense, exhausted, or awake at three in the morning will still happen, but they will not do that to you. You will notice stress starting, and you will know what to do in the first minute, not the next day.
You will sleep better, overreact less, and have energy left at the end of the day, because you will have taken apart the worry loop that has been running on its own. And you will have a plan for the stresses in your life that can actually be changed.
Who this course is for
This course is for you if you are tired all the time, if you wake at three in the morning with your worries running, or if you know you overreact and cannot seem to stop.
It is also for you if you have tried to relax and found that relaxing does not last, because the stress comes back the moment the situation does. This course changes what the situation does to you.
What you will learn
To identify what sets off your stress and how you react to it. To see how worry and anxiety feed stress, and interrupt that loop. To step back from upsetting thoughts and feelings instead of being run by them.
To sort your stresses into the ones you can change and the ones you cannot, and to handle each kind differently. To find the Limiting Beliefs that keep you braced for trouble, the old conclusions about yourself that you have carried since childhood, and replace them with Liberating Beliefs.
To set goals and action plans for the stresses you can actually change, to use feedback to keep reducing stress, and to practice these skills in real situations, not only on the screen.
How the course works
The course is self-paced and online, and you can use it on a computer, a tablet, or a phone. You start when you like, stop when you like, and pick up where you left off.
Every lesson has the same shape. It tells you what you will learn. It teaches one thing, with real people and real conversations. It asks you to write, in your own private journal. You listen to a guided audio visualization, which is where the new response gets practiced in your body, not only understood in your head.
Then the lesson sends you back into your life with an Action Goal: one thing to do before you return. When you come back, the next lesson asks how it went. That is how what you learn on the screen turns into what you do in your kitchen, your office, and your own head.
Most lessons take about an hour, and most people do one or two a week. (Confirm.)
What the lessons cover
- Tool 1: 4-2-4-2 breathing
- Insight into your stress reactions
- Tool 2: from Limiting Beliefs to Liberating Beliefs
- Tool 3: breaking your worry loop
- The stress solution
- The seven steps, in one picture
- Step 1: take inventory of your stress situations
8, 9, and 10. Step 2: sort them into what is out of your control and what is in your control
- Step 3: detach and soothe yourself
- Step 4: make Liberating Beliefs and resilient thinking your own
- Step 5: your goal and action plan
- Step 6: carry out your action steps
- The Master Stress visualization
- Step 7: use feedback to keep reducing stress
- Practices to make the learning stick
What is inside
Seventeen lessons, 159 interactive screens, and five guided audio visualizations, with real-life examples, practice exercises, and workbook pages. An Action Goal at the end of every lesson and an accountability check at the start of the next. Available any time, on any device.
Every course also includes your own Blueprint for Change, a private online journal that only you can see, workbook pages, learning checks and feedback as you go, and the e-book Become Your Own Superhero with Liberating Beliefs.
Live group support
Every learner is welcome in our private Facebook group, Toward an Extraordinary Relationship, open to readers of the book and to everyone enrolled in an Extraordinary Self course.
Each week has one theme and one short question a day, and you can bring your own situation any time. Dr. Diane reads everything and answers most days. Lorraine, who moderates the group, has done this work herself and will be in the conversation with you.
About Dr. Diane
Dr. Diane Ernstoff Kramer, Ph.D., is a psychologist and marriage counselor with fifty years of practice, Professor Emeritus in the State University of New York system, and the founder of Extraordinary Self Programs. She is the author of Toward an Extraordinary Relationship.
She and her late husband Fred built the learning platform these courses run on with the help of Donna Anselmo, Rachel Hazan and Grant Larimer. Dr. Diane wrote the courses herself. They draw on her fifty years of practice, on psychological research, and on NLP (Neuro-Linguistic Programming, the study of how people who do something well actually do it, so that others can learn it).
Our guarantee
If the course is not what you need, we want to know, and we will make it right. Every course is covered by our satisfaction guarantee; see the Satisfaction Guarantee page for details.
Feeling less stressed is not a matter of luck or mood. It is a skill, and this course teaches it.
