Mindfulness-Based Stress Reduction (MSBR): An 8 Week 1:1 Online Course

8-Week 1:1 Online Mindfulness-Based Stress Reduction (MBSR) Programme for Stress Management

Course Overview

This 8-week online Mindfulness-Based Stress Reduction (MBSR) programme is designed to help individuals manage stress through evidence-based mindfulness techniques. The course provides practical tools to reduce stress-related symptoms, enhance emotional resilience, and improve overall well-being.

Each session focuses on a different aspect of stress management, incorporating guided meditation, mindful movement, breathing techniques, and interactive discussions. The programme offers a holistic approach to managing stress caused by work, life events, long-term health conditions, and anxiety.

The NHS states that "MBSR can help people to cope with and improve physical symptoms caused by long-term illness. It can help to relieve various symptoms and conditions, including chronic pain (pain that lasts for more than 3 months), stress and anxiety, sleep problems and daytime tiredness (fatigue), headaches, migraine, tension headaches, glaucoma, irritable bowel syndrome and many other conditions.

The NHS reports that MBSR has also been used successfully as another option to cognitive behavioural therapy (CBT) for managing depression.

The National Institute for Health and Care Excellence (NICE) recommends MBSR to prevent depression from returning.

MBSR can help to reduce stress hormone levels. This can help to manage simple faints and associated dizziness.

The NHS mainly uses MBSR as a complementary treatment (in addition to standard medical care). It can help you to deal with stress caused by things beyond your control, such as:

• long-term conditions, especially if you have chronic pain or distressing symptoms
• life events
• bereavement
• stress at work
• the stress of being a parent
• the stress of being a carer
• anxiety (regardless of the cause)
• sleep problems

Course Aims

• To equip participants with mindfulness techniques to manage stress and anxiety.
• To cultivate a deeper understanding of the mind-body connection in relation to well-being.
• To enhance resilience and emotional regulation through mindfulness practices.
• To improve sleep quality, focus, and daily functioning by reducing stress-related symptoms.

Course Objectives

By the end of this course, participants will be able to:

1. Apply mindfulness practices to reduce stress and promote relaxation.
2. Develop emotional resilience and coping strategies for everyday stressors.
3. Improve focus, decision-making, and overall mental clarity.
4. Enhance self-awareness and self-compassion through mindfulness.
5. Integrate mindfulness techniques into daily routines for long-term stress management.

Learning Outcomes

Upon completion of the programme, participants will:

• Demonstrate an understanding of mindfulness concepts and their application to stress reduction.
• Experience improved emotional regulation and reduced stress-related symptoms.
• Develop a supportive and compassionate approach to handling life's challenges.
• Integrate mindfulness techniques into their daily lives for lasting benefits.

Course Structure

Week 1: Introduction to Mindfulness and Stress Management

Aims:

• Understand the relationship between stress and overall health.
• Learn foundational mindfulness concepts and practices.

Topics Covered:

• The impact of stress on the body and mind.
• Introduction to mindful breathing techniques.
• Setting personal intentions for mindfulness practice.

Practical Exercise:

• Guided breath awareness meditation.

Home Practice:

• Daily 5-minute mindful breathing practice.

Week 2: Building Emotional Resilience

Aims:

• Develop tools to manage emotional challenges.
• Cultivate self-compassion and acceptance.

Topics Covered:

• Understanding stress-related emotional responses.
• Introduction to loving-kindness meditation.
• Techniques for managing anxiety and frustration.

Practical Exercise:

• Loving-kindness meditation practice.

Home Practice:

• Daily self-compassion affirmations and guided loving-kindness meditation.

Week 3: Enhancing Sleep Quality with Mindfulness

Aims:

• Learn strategies to improve sleep using mindfulness.
• Explore the connection between sleep and stress.

Topics Covered:

• The science of sleep and its importance.
• Body scan meditation for relaxation.
• Mindful bedtime routines.

Practical Exercise:

• Full-body scan meditation for deep relaxation.

Home Practice:

• Evening body scan meditation and mindful bedtime journaling.

Week 4: Managing Anxiety and Stress Response

Aims:

• Identify stress triggers and learn mindful coping strategies.
• Build awareness of thought patterns contributing to anxiety.

Topics Covered:

• Recognising and breaking the cycle of anxious thinking.
• Using mindfulness to stay grounded in the present moment.
• The "Five Senses" grounding technique.

Practical Exercise:

• Mindful grounding exercise using sensory awareness.

Home Practice:

• 10-minute grounding practice during moments of anxiety.

Week 5: Mindful Adherence to Healthy Routines

Aims:

• Enhance routine adherence through mindfulness techniques.
• Develop a mindful approach to daily habits.

Topics Covered:

• Overcoming resistance and forgetfulness in self-care routines.
• Creating mindful reminders and rituals.
• The power of mindful intention.

Practical Exercise:

• Mindful routine-setting practice.

Home Practice:

• Daily mindful routine adherence challenge.

Week 6: Healthy Lifestyle Choices through Mindfulness

Aims:

• Use mindfulness to support healthier eating and physical activity habits.
• Develop greater awareness of how lifestyle affects stress levels.

Topics Covered:

• Mindful eating and its benefits for overall health.
• Movement and balance practices for well-being.
• The link between exercise, stress, and mental health.

Practical Exercise:

• Mindful eating practice with guided awareness.

Home Practice:

• Mindful eating challenge and gentle mindful movement.

Week 7: Cultivating a Positive Outlook and Social Connections

Aims:

• Shift focus to gratitude and positive thinking.
• Strengthen social connections through mindful communication.

Topics Covered:

• Reframing negative thought patterns.
• Building supportive relationships through mindfulness.
• The role of gratitude in mental and physical well-being.

Practical Exercise:

• Gratitude journaling and mindful listening.

Home Practice:

• Daily gratitude practice and mindful conversations with loved ones.

Week 8: Sustaining Mindfulness for Long-Term Stress Management

Aims:

• Develop a long-term plan for integrating mindfulness into daily life.
• Reflect on progress and set future goals.

Topics Covered:

• Strategies for maintaining mindfulness beyond the programme.
• Creating a personal mindfulness toolkit.
• Overcoming obstacles to long-term practice.

Practical Exercise:

• Reflection and goal-setting meditation.

Home Practice:

• Developing a personalised mindfulness action plan.

Course Materials

Participants will receive:

• Weekly guided meditation audio recordings.
• Handouts and worksheets for self-reflection and practice.
• Access to an online community for peer support and encouragement.

Assessment and Feedback

This is a non-graded course, but participants will be encouraged to track their progress through self-assessment tools, reflective journaling, and optional participation in group discussions. A final feedback session will be conducted to discuss the impact of the course and future mindfulness goals.

Facilitator’s Role

The course will be led by a qualified mindfulness instructor with experience in stress management. The facilitator will provide guidance, answer questions, and create a supportive, non-judgemental space for participants to explore mindfulness. Gareth Strangemore-Jones from Presenting Mindfulness is also a PGCE (FE)-trained teacher of adults, so you can be assured that this programme is steeped in academic rigor and has been put together with the same education standards as you'd find in a Further Education college.

Benefits of the Course

• Improved stress management leading to better overall well-being.
• Enhanced emotional resilience and coping strategies.
• A supportive online community to share experiences and insights.
• Practical tools that can be integrated into everyday life with ease.

Course Completion

Upon successful completion of the 8-week programme, participants will receive a certificate of completion and ongoing access to mindfulness resources to continue their journey beyond the course.

Conclusion

This 8-week MBSR course offers individuals an opportunity to manage stress effectively through mindfulness. By following a structured, evidence-based approach, participants will develop practical skills to improve emotional regulation, resilience, and overall well-being.

You have five ways to connect...

1) Click the "Request Service Button" on this page.

2) Click here to book a free, no-obligation telephone consultation, to find out more about the recipe and to see if this is right for you:

https://calendly.com/garethstrangemorejones/free-discovery-call-a-no-obligation-chat

(Or Copy and Paste this link into a browser)

3) If you are sure you want to start the MSBR programme as described, click here to book that first session at £90:

https://calendly.com/garethstrangemorejones/online-clinic-1-1-50-mins-90-ukp

(Or Copy and Paste this link into a browser)

4) If you are sure you want to start the MSBR programme with the 8-week 10% up-front payment discount as described:

https://calendly.com/garethstrangemorejones/online-clinic-1-1-50-mins-90-ukp-clone-1

(Or Copy and Paste this link into a browser)

5) If you are sure you want to start the MSBR programme with the 8-week 10% up-front payment discount as described, simply call me on 07419 195673.

NB

This works, but you do have to do your homework!

Either way, I wish you success in your quest to become stress-free!

PRESENTING MINDFULNESS

Be Here Now!