Curriculum

Explore each session to learn more about key takeaways, download exercises, and review homework.

Session 1 - Welcome to Building Resilience!

Meet your fellow group members, review norms for group therapy, and learn about what’s to come.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review Take Home Points, and complete the Values Exercise.

Handouts and Exercises
Group Agreements
Take Home Points
Values Exercise
Session 2 - Stress: Changing the Narrative

Explore how stress shows up in the body and learn about how changing your perception of stress can improve your body’s resilience to it.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points, and track daily stress with the Stress Journal.

Handouts and Exercises
Take Home Points
Stress Journal
Vulnerability to Stress
Session 3 - Coping Strategies for Stress

Learn how breathwork can help you cope with negative feelings — in the moment and proactively.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points, and use the Coping Log this week to track your practice with coping.

Handouts and Exercises
Take Home Points
Coping Log
Progressive Muscle Relaxation
Session 4 - Working with Thoughts

Explore tactics for learning how to regain power over your mind and unhelpful thoughts.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points, and practice decreasing stress with the ABCDE Worksheet.

Handouts and Exercises
Take Home Points
ABCDE Worksheet
Thinking Traps
Session 5 - Sleeping Strategies

Get helpful tips for sleeping better, which can help you improve your overall mental health and well-being.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points, and track your sleep this week using the Sleep Log.

Handouts and Exercises
Take Home Points
Sleep Log
Sleep Tips
Session 6 - Finding Self-Compassion

Explore how to have more self-compassion and focus on positive thinking to find more joy in your life.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points.

Handouts and Exercises
Take Home Points
Session 7 - Embracing Emotion

Learn more about your emotions and how understanding them better can help tame them.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points, and complete the Emotional Awareness Exercise.

Handouts and Exercises
Take Home Points
Emotional Awareness Exercise
Wheel of Emotions
Session 8 - Mindfulness Skills for Stress

Discover what mindfulness truly means and practice exercises to help you stay present.

Preparing for this session:

Bring a pen and paper along with a raisin, small candy, or other piece of dried fruit.

Post-session assignment(s):

Review this session's Take Home Points, and complete the Mindfulness Practice exercise.

Handouts and Exercises
Take Home Points
Mindfulness Practice
Session 9 - Your Mind as a Storyteller

Explore how working with your “inner critic” can help you become less attached to unhelpful thoughts.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points.

Handouts and Exercises
Take Home Points
Session 10 - Setting Healthy Boundaries

Practice skills for setting boundaries with others and taking care of yourself — because you come first.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points, and practice interpersonal effectiveness with the DEAR MAN Exercise.

Handouts and Exercises
Take Home Points
DEAR MAN Exercise
Setting Healthy Personal Boundaries
Tips for Healthy Boundaries
Session 11 - Practicing Self-Care

Learn how to be more comfortable asking for what you need to help you and your relationships flourish.

Preparing for this session:

Bring a pen and paper, and download the Developmental Dependency Needs Exercise for use in-session.

Post-session assignment(s):

Review this session's Take Home Points, and practice asking for what you need.

Handouts and Exercises
Take Home Points
Developmental Dependency Needs Exercise
Session 12 - Wrap Up

Review what you’ve learned and participate in a closing exercise to reflect on the progress you and your group members have made.

Preparing for this session:

Bring a pen and paper.

Handouts and Exercises
Program Summary

Curriculum

Explore each session to learn more about key takeaways, download exercises, and review homework.

Session 1 - Welcome and Intro to Mindfulness

Meet your fellow group members, review norms for group therapy, and get an introduction to mindfulness.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

There are no assignments for this session.

Handouts and Exercises
There is no downloadable content for this session.
Session 2 - Exploring Values

Understand the concept of values, how they differ from goals, and how you can identify and explore your own to improve your mental health.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignment.

Handouts and Exercises
Take Home Points
Values Exploration Exercise
Session 3 - The Biology of Stress

Learn more about your nervous system and techniques for regulating it to keep your stress in check.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignment.

Handouts and Exercises
Take Home Points
Breathing Strategies for Regulation
Session 4 - Embracing Emotion

Understand the relationship between emotions, thoughts, and behaviors and practice an exercise to become more aware of your feelings.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignment.

Handouts and Exercises
Take Home Points
Emotional Awareness Worksheet
Session 5 - Behavioral Activation

Learn about how your behaviors can impact how you feel and how you can intentionally change your behavior to manage your well-being.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignments.

Handouts and Exercises
Take Home Points
Activity Monitoring Worksheet
Vitality vs. Suffering Worksheet
Session 6 - Thinking Traps

Discover how getting caught up in unhelpful thought patterns can affect your emotions and learn how to reframe thoughts to improve your resilience.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignments.

Handouts and Exercises
Take Home Points
ABC Worksheet
Session 7 - Challenging Unhelpful Thoughts and Beliefs

Taking what you learned about thinking traps, understand and practice how to challenge your own unhelpful thinking.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignments.

Handouts and Exercises
Take Home Points
ABCDE Worksheet
Session 8 - Cognitive Defusion

Understand the concept of “cognitive defusion,” or separating yourself from your thoughts, and learn meditations and exercises to help you practice it.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignments.

Handouts and Exercises
Take Home Points
Cognitive Defusion Techniques
Leaves on the Stream
Session 9 - Self-Compassion

Learn about self-compassion, why some people struggle with it, and how to practice it in your own life.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignments.

Handouts and Exercises
Take Home Points
Exploring Self-Compassion
Session 10 - Assertive Communication

Learn about different communication styles and how to set healthy boundaries to improve your well-being.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignments.

Handouts and Exercises
Take Home Points
DEARMAN Exercise
Session 11 - Happiness Strategies

Learn specific strategies for cultivating more happiness and well-being in your life.

Preparing for this session:

Bring a pen and paper.

Post-session assignment(s):

Review this session's Take Home Points and practice assignments.

Handouts and Exercises
Take Home Points
Happiness Strategies
Session 12 - Wrap Up and Reflection

Review what you’ve learned and participate in a closing exercise to reflect on the progress you and your fellow group members have made.

Preparing for this session:

Bring a pen and paper.

Handouts and Exercises
There is no downloadable content for this session.

Curriculum

Session 1 - Welcome and Intro to Mindfulness

Meet your fellow group members, review norms for group therapy, and get an introduction to mindfulness.

Session 2 - Exploring Values

Understand the concept of values, how they differ from goals, and how you can identify and explore your own to improve your mental health.

Session 3 - The Biology of Stress

Learn more about your nervous system and techniques for regulating it to keep your stress in check.

Session 4 - Embracing Emotion

Understand the relationship between emotions, thoughts, and behaviors and practice an exercise to become more aware of your feelings.

Session 5 - Behavioral Activation

Learn about how your behaviors can impact how you feel and how you can intentionally change your behavior to manage your well-being.

Session 6 - Thinking Traps

Discover how getting caught up in unhelpful thought patterns can affect your emotions and learn how to reframe thoughts to improve your resilience.

Session 7 - Challenging Unhelpful Thoughts and Beliefs

Taking what you learned about thinking traps, understand and practice how to challenge your own unhelpful thinking.

Session 8 - Cognitive Defusion

Understand the concept of “cognitive defusion,” or separating yourself from your thoughts, and learn meditations and exercises to help you practice it.

Session 9 - Self-Compassion

Learn about self-compassion, why some people struggle with it, and how to practice it in your own life.

Session 10 - Assertive Communication

Learn about different communication styles and how to set healthy boundaries to improve your well-being.

Session 11 - Happiness Strategies

Learn specific strategies for cultivating more happiness and well-being in your life.

Session 12 - Wrap Up and Reflection

Review what you’ve learned and participate in a closing exercise to reflect on the progress you and your fellow group members have made.