Cultivating Self-Compassion & Building a Self-Care Toolkit

Cultivate Self-Compassion & Build a Personalized Self-Care Plan

Unlock inner peace and resilience with this comprehensive 9-week online course designed to help you become a compassionate ally to yourself. Developed drawing from neuroscience, psychology, education, medicine, and mindfulness, this course provides practical mind and body practices to create a unique self-care plan tailored to your needs.

What You'll Discover:

• The Power of Self-Compassion: Understand what self-compassion truly is, its core components, and how it differs from self-esteem. Explore the science-backed benefits of self-compassion and its relevance to navigating challenges like stress and anxiety.
• Taming Your Inner Critic: Learn to identify and challenge negative self-talk. Develop strategies to temper your inner critic and cultivate self-supportive language.
• Setting Healthy Boundaries: Discover the importance of healthy boundaries for protecting your well-being. Learn to say "no" and prioritize your needs.
• Boosting Positivity & Optimism: Counteract negativity bias and cultivate a more positive mindset. Explore the science of happiness and practical techniques to increase your positivity quotient.
• Emotional Regulation: Learn to accept and manage a full range of emotions, rather than suppressing them. Discover purposeful mantras and practices to navigate difficult emotional states.
• Stress Management Techniques: Develop proactive strategies for stress management. Learn relaxation techniques, breathing exercises, and mindfulness practices to reduce stress and build resilience.
• Mindfulness for Self-Soothing: Explore the power of mindfulness practices like breathing exercises, progressive muscle relaxation, and safe touch to promote self-soothing and relaxation.
• Creating Your Personalized Self-Care Plan: Develop a customized self-care plan that incorporates daily rituals, self-compassion pledges, and activities that nourish your mind, body, and spirit.

Course Highlights:

• On-Demand Learning: Access 9 weekly sessions, each approximately 1 hour long, with video lectures, PowerPoints, and visuals.
• Actionable Exercises: Engage in reflective prompts, personal exercises, and practical practices to apply concepts to your life.
• Evidence-Based Strategies: Learn evidence-based interventions for promoting well-being and personal growth.
• Graduate-Level Credit: Earn 2 units of Graduate-Level Professional Development Semester Credits from the University of the Pacific.*
• Certificate of Completion: Receive a Certificate of Completion from Udemy upon payment.

Course Content Breakdown:

• Session 1: Why We Need Self-Compassion, The 4 Ps of Progress, Our Brains & Selflessness, Core Components, Research & COVID-19, Self-Esteem vs. Self-Compassion, Self-Compassion Practices.
• Session 2: Inner Critic, Language of Self-Support, Tempering the Critic, Stressful Self-Talk.
• Session 3: Healthy Boundaries, Burnout Signs, Essential Component of Self-Care, Saying "No".
• Session 4: Countering Negativity, Happiness Setpoint, Positivity Quotient, Proactive Mindset, Optimism.
• Session 5: Emotional Acceptance, Reasons to Avoid Suppression, Anger & the Body, Purposeful Mantras, Getting Out of a Funk.
• Session 6: Authentic Happiness, Flourishing, Positive Emotions, Gratitude, Character Strengths.
• Session 7: Proactive Stress Management, Relaxation & Stress Balance, Body Signals, Building Defenses, Instant Stress Busters.
• Session 8: Mindfulness for Self-Soothing, Breathing Techniques, Progressive Muscle Relaxation, Safe Touch, Vagus Nerve Stimulation, Havening Techniques.
• Session 9: Designing Your Self-Care Plan, Self-Compassion Pledge, Habit Formation, Creating Daily Rituals, Self-Care Acts, Prioritization.

Additional Resources:

• 9 sets of PowerPoint slides
• 100+ Personal Exercises & Practices
• Guided Meditation
• Self-Compassion Pledge
• Inspirational Poems

*To receive a Certificate of Completion: View videos and respond to specific questions in the Assignments. A Udemy certificate is available for a fee.

*To earn University of the Pacific credit, attach your certificate, complete the registration form, and pay the fee online at Courses4teachers. Free access requires completion of assignments and instructor certification.