Mindfulness and Resilience to Stress at Work from edX

Stress, anxiety, and burnout are rampant across workplaces today: 80 percent of workers feel stress on the job, and nearly half say they need help learning how to manage it. While many organizations may assume that intense stress is unavoidable, even admirable, research suggests that too much stress is toxic to our health and performance, leading to burnout and harming the culture of organizations as a whole.

This course offers research-based strategies for building resilience to stress and fortifying our well-being in the face of challenges. It explains the biological and psychological impact of stress, helps you distinguish between harmful and helpful forms of stress at work, and provides strategies for handling stress in healthy and productive ways.

The course zeroes in on the practice of mindfulness, the moment-by-moment awareness of our thoughts, feelings, and sensations that comes without judging those thoughts and feelings as good or bad. In recent years, there has been a surge in scientific research on mindfulness, with many studies documenting the value and advantages of fostering mindfulness in workplace settings. This course covers the landscape of mindfulness science, explains why it’s relevant to modern workplaces, and describes how it can be effectively folded into your workplace, drawing on case studies from several major companies that have implemented their own mindfulness programs.

The course instructors are expert faculty from UC Berkeley’s Greater Good Science Center, Dacher Keltner, Ph.D., and Emiliana Simon-Thomas, Ph.D., whose earlier edX course, The Science of Happiness, has been a global phenomenon, introducing a half million students worldwide to research-based practices of mindfulness and related skills of stress reduction. In this course, they tailor their scientific insights to the needs of the modern workplace, highlighting stories of success from trailblazing organizations while also identifying challenges that workplaces may face as they try to foster mindfulness and resilience.

What's inside

Learning objectives

How stress can impair our performance and well-being at work, and harm organizations
The differences between healthy and toxic stress, and how to leverage healthy stress for success

The benefits of mindfulness for helping you build resilience to stress, as well as innovation and team spirit at work
Research-based strategies for cultivating mindfulness within yourself and your organization

How stress can impair our performance and well-being at work, and harm organizations
The differences between healthy and toxic stress, and how to leverage healthy stress for success
The benefits of mindfulness for helping you build resilience to stress, as well as innovation and team spirit at work
Research-based strategies for cultivating mindfulness within yourself and your organization

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Teaches skills and knowledge that are highly relevant to industry

Teaches skills, knowledge, and/or tools that are highly relevant in an academic setting

Taught by instructors who are recognized for their work in the topic that the course teaches

Taught by faculty from the Greater Good Science Center

Examines mindfulness, which is highly relevant to modern workplaces

Reviews summary

Mindfulness and stress management

According to students, this course is a helpful introduction to mindfulness that could be improved by including more practical applications.

Explores the theoretical background of mindfulness well.

"This course covered a lot about *why* mindfulness is great..."

Provides little guidance on how to practice mindfulness.

"This course covered a lot about *why* mindfulness is great, but very little about *how* to do it. Meditation exercises should have been the focus of the course."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Mindfulness and Resilience to Stress at Work with these activities:

Reviewing 'The Upside of Stress'

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This book delves into the science of stress, uncovering its benefits and providing practical strategies for harnessing its power effectively.

View The Joy of Movement: How exercise helps us find... on Amazon

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Read the book's introduction and conclusion
Summarize key concepts from each chapter

Creating a Resilience Plan

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Developing a personalized resilience plan empowers you with strategies to navigate stressful situations and cultivate well-being.

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Identify potential stressors
Brainstorm coping mechanisms
Create a written plan

Rehearsing Renaming Stressful Situations

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By practicing stress renaming, you develop agility in discerning helpful/harmful stress and fostering a positive mindset.

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Identify a stressful situation you've faced
Describe the situation using a positive or neutral label

Four other activities

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Practicing Mindfulness Meditation

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Regular mindfulness meditation promotes self-awareness, emotional regulation, and stress reduction, which enhance overall well-being.

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Find a quiet spot
Focus on your breath
Observe your thoughts and feelings without judgment

Reviewing 'Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World'

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This book provides a structured mindfulness program, offering guidance on cultivating present-moment awareness, reducing stress, and enhancing well-being.

View Deeper Mindfulness: The New Way to Rediscover... on Amazon

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Read the book's introduction and conclusion
Complete the eight-week mindfulness program

Implementing Mindfulness in the Workplace

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By spearheading mindfulness initiatives in your workplace, you foster a culture of well-being, enhance productivity, and build resilience among employees.

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Secure buy-in from leadership
Develop a mindfulness program tailored to your workplace
Promote the program to employees
Gather feedback and refine the program

Participating in a Stress Support Group

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Joining a support group provides a safe and supportive environment where you can connect with others facing similar challenges, share experiences, and learn coping mechanisms.

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Find a local or online stress support group
Attend meetings regularly
Actively participate in discussions

Career center

Learners who complete Mindfulness and Resilience to Stress at Work will develop knowledge and skills that may be useful to these careers:

Organizational Psychologist

An Organizational Psychologist studies the behavior of individuals and groups in the workplace. You may work on organizational development, employee motivation, and team building. This course can help you develop a deeper understanding of the psychological impact of stress on employees and organizations. By learning about research-based strategies for building resilience to stress, you can more effectively help organizations create more positive and productive work environments.

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Mindfulness Trainer

A Mindfulness Trainer teach mindfulness to individuals and organizations. You can help people develop a greater sense of calm, focus, and resilience. This course can help you develop a greater understanding of the benefits of mindfulness and how to cultivate it. By learning research-based strategies for teaching mindfulness, you can more effectively help your students develop a greater sense of calm, focus, and resilience.

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Wellness Coach

A Wellness Coach works with clients to improve their overall health and well-being. As a Wellness Coach, you can help your clients manage stress at work and improve their overall well-being, which can lead to improved productivity. By learning about the benefits of mindfulness and how to cultivate it, you can help your clients develop a greater sense of calm, focus, and resilience. This course can help you better understand the science of mindfulness and its benefits for improving health and well-being.

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Stress Management Consultant

A Stress Management Consultant helps assess and resolve stress-related issues within the workplace. You may work with individual employees or lead company-wide initiatives. This course can help you better understand the causes of stress at work and how to mitigate them. By learning research-based strategies for building resilience to stress, you can more effectively help your clients identify sources of stress and build coping mechanisms.

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Health and Wellness Coach

A Health and Wellness Coach helps people improve their overall health and well-being. You may work with clients on a variety of topics, including nutrition, exercise, and stress management. This course can help you develop a greater understanding of the impact of stress on health and well-being. By learning about research-based strategies for building resilience to stress, you can more effectively help your clients manage their stress and improve their overall health and well-being.

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Therapist

A Therapist helps people with mental health issues. You may work with individuals, couples, or families. This course can help you develop a greater understanding of the psychological impact of stress and how it can contribute to mental health issues. By learning about research-based strategies for building resilience to stress, you can more effectively help your clients manage their stress and improve their overall well-being.

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Social Worker

A Social Worker helps people overcome social and emotional challenges. You may work with individuals, families, or groups. This course can help you develop a greater understanding of the impact of stress on individuals and families. By learning about research-based strategies for building resilience to stress, you can more effectively help your clients manage their stress and improve their overall well-being.

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Psychologist

A Psychologist studies the human mind and behavior. You may work with individuals, couples, or groups. This course can help you develop a greater understanding of the psychological impact of stress and how it can contribute to mental health issues. By learning about research-based strategies for building resilience to stress, you can more effectively help your clients manage their stress and improve their overall mental health and well-being.

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Counselor

A Counselor helps people with mental health issues and emotional challenges. You may work with individuals, couples, or families. This course can help you develop a greater understanding of the impact of stress on mental health and emotional well-being. By learning about research-based strategies for building resilience to stress, you can more effectively help your clients manage their stress and improve their overall mental health and well-being.

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Life Coach

A Life Coach helps people achieve their personal and professional goals. You may work with clients on a variety of topics, including career development, relationships, and stress management. This course can help you develop a greater understanding of the impact of stress on personal and professional life. By learning about research-based strategies for building resilience to stress, you can more effectively help your clients manage their stress and achieve their goals.

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Nurse

A Nurse provides care to patients in a variety of settings, such as hospitals, clinics, and nursing homes. You may work with patients of all ages and with a variety of medical conditions. This course can help you develop a greater understanding of the impact of stress on patients and how to provide more compassionate care. By learning about research-based strategies for building resilience to stress, you can more effectively help your patients manage their stress and improve their overall health and well-being.

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Meditation Teacher

A Meditation Teacher teaches meditation classes to students of all levels. You can help students improve their mental well-being and overall quality of life. This course can help you develop a greater understanding of the benefits of mindfulness and how to cultivate it. By learning research-based strategies for teaching mindfulness, you can more effectively help your students develop a greater sense of calm, focus, and resilience.

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Yoga Instructor

A Yoga Instructor teaches yoga classes to students of all levels. You can help students improve their physical health, mental well-being, and overall quality of life. This course can help you develop a greater understanding of the benefits of mindfulness and how to cultivate it. By learning research-based strategies for teaching mindfulness, you can more effectively help your students develop a greater sense of calm, focus, and resilience.

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Human Resources Manager

A Human Resources Manager helps recruit, hire, and develop employees. You may also work on employee relations, benefits, and compensation. This course can help you develop a greater understanding of the impact of stress on employees and organizations. By learning about research-based strategies for building resilience to stress, you can more effectively support employees in managing their stress and improving their overall well-being.

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Teacher

A Teacher educates students at all levels, from kindergarten through college. You may teach a variety of subjects, such as math, science, English, or social studies. This course can help you develop a greater understanding of the impact of stress on students and how to create a more positive learning environment. By learning about research-based strategies for building resilience to stress, you can more effectively help your students manage their stress and succeed in school.

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