Excellence MindAT THE SUMMIT, YOU WILL BE ABLE TO
EXCELLENCE MIND
Handle Stress, Bounce Back
0/18STARS
0/18 stars lit
Use stress as fuel, untangle spiralling thoughts, lean on people, and recover before burnout. General education, not therapy.
3h 20m6 constellations
01Read stress as a signal and use it as fuel
02Untangle thinking traps, rumination and worry
03Lean on people and support others well
04Spot burnout early and protect your recovery
Every lesson of Handle Stress, Bounce Back
18 lessons in 6 levels, about 3 hours. Level 1 is free.
Level 1Stress Is a SignalFree · 3 lessons
- Your stress response is on your sideUnderstand what stress does in the body, and how the way you read it changes what it does to you.11 min
- Say “I'm excited”, not “calm down”Turn pre-performance nerves into excitement instead of fighting them.9 min
- Checkpoint: control, influence, acceptSort what's stressing you into what you can control, influence or must accept, and act on each accordingly.12 min
Level 2Untangle Your ThoughtsMembership · 3 lessons
- Reappraise, don't suppressChange the story you tell yourself about a situation instead of bottling the feeling.11 min
- Catch the thinking trapsRecognize common distorted thoughts and replace them with balanced ones.12 min
- Checkpoint: stop the loopBreak rumination and contain worry with an active shift and a scheduled worry time.12 min
Level 3Lean on PeopleMembership · 3 lessons
- Relationships are healthSee how strongly social connection is tied to health, and invest in it deliberately.10 min
- Ask for help: people say yes more than you thinkOvercome the reluctance to ask, and ask in a way that's easy to say yes to.10 min
- Checkpoint: supporting someone who's strugglingSupport a stressed friend or colleague by listening first and helping them find their own next step.12 min
Level 4Reset Body and MindMembership · 3 lessons
- Two-minute resetsBuild a small menu of quick resets you can use in the middle of a stressful day.10 min
- Two hours a week outsideUse time in green and blue spaces as a regular, evidence-backed buffer against stress.10 min
- Checkpoint: write it outUse expressive writing to process a stressful experience, with realistic expectations.14 min
Level 5Prevent BurnoutMembership · 3 lessons
- Know the signs of burnoutRecognize burnout's three dimensions early, in yourself and in others.10 min
- Recover after work: really switch offUse the four recovery experiences (detachment, relaxation, mastery and control) to recharge in your time off.10 min
- Checkpoint: talk about your workloadRaise an unsustainable workload with your manager in a way that leads to real changes.13 min
Level 6Your Resilience PlanMembership · 3 lessons
- After a setbackRespond to a setback with three questions that turn it into a next step.10 min
- When to get professional helpKnow the signs that it's time to see a professional, and how to take the first step.10 min
- Capstone: your stress planBuild a one-page plan: your early warning signs, your resets, your people and your boundaries.14 min
AFTER THE CORE