How to Make Stress Work for You [TTC Video]
27 September 2017, 07:37
Course No 9190 | .MP4, AVC, 2400 kbps, 1280x720 | AAC, 192 kbps, 2 Ch | 18x30 mins | + PDF Guidebook | 8.8GB
Life is stressful. There’s just no getting around it. But while everyday stressors are a fact of life, that doesn’t mean they have to control you. Rather, with the right scientific understanding, you can actually make stress work for you instead of against you.
According to fitness and wellness consultant Dr. Kimberlee Bethany Bonura, trying to live a completely stress-free life is a zero-sum game. Life without stress is an apathetic life in which nothing matters. The true goal of your relationship with stress is to figure out how to manage it effectively; how to use it to build and support a meaningful, resilient life.
Recent years have seen a wealth of new insights into the science of stress and its effects on our physiological and psychological health. These insights, the product of fascinating research and studies, are more than simply interesting to learn about. They’re vital, powerful tools you can use to transform how you think about (and react to) stress, whether everyday stressors like traffic jams or unexpected traumas like a death in the family.
The bottom line, according to Dr. Bonura: “You can still find joy in this moment, in this chaos, in this life, by learning to be your own ultimate master of stress.”
With the 18 enriching and inspiring lectures of How to Make Stress Work for You, Dr. Bonura shows you how to manage and minimize the stress in your life. You’ll learn how to identify the types of stress you’re most vulnerable to, what your current stress responses are, ways to manage your response to stress (including key behavior modifications and mental exercises), and a plethora of other relevant, practical, and even essential information on integrating stress into a healthy lifestyle. Rooted in scientific findings from experiments, research papers, case studies, and first-hand experiences from Dr. Bonura’s life and career, this course offers you nothing less than a bold new way of facing (and appreciating) daily life.
EXPLORE THE NUANCES OF HOW STRESS WORKS
Think of stress management as a toll road, with an initial cost to get on but with long-term savings. The strategies and techniques required to master the stress in your life take some initial work to learn—and ongoing practice to hone and strengthen. But the investment, in the long run, will end up saving you time, energy, money, and preserve your mental health.
Designed to be your helpful companion in this process, How to Make Stress Work for You elucidates the realities of stress: how it works, why it affects us the way it does, and the importance of managing it.
Throughout these lectures, you’ll explore the nuances of stress in ways you may never have considered.
- Types of stress: One important thing to understand about stress is that different stressors have different positions on what Dr. Bonura calls your personal “stress continuum.” There are traumas (for example, major illness) which are deeply stressful and often outside your control; moderate stressors (like work deadlines) that are more contained and manageable; and activities of daily living (such as laundry or getting dinner on the table) that can be stressful depending on your personality.
- A matter of perception: New approaches to stress management take into account the fact that you never directly experience any stimuli. Instead, what you’re experiencing is the brain’s interpretation of raw input (sights, sounds) using memory, analysis, and reasoning. That’s why one important step in stress management is understanding that what you’re responding to in life are your perceptions—not the stimuli itself.
- Busting emotional myths: Throughout these lectures, Dr. Bonura busts common misperceptions about our emotions and their relationship to stress. It turns out, for example, that the continued pursuit of happiness is, in and of itself, stressful. And if you think expressing your rage through punching a pillow is helpful, think again; it could actually be making you angrier.
- The power of meditation: Meditation can dramatically improve your relationship with the stress in your life. You may have already practiced this essential skill without having gone to a meditation class. How can that be? At its core, meditation is the skill of keeping your mind and your awareness in the present moment.
BUILD A STRESS MANAGEMENT TOOLKIT
Each of us responds to stress in our own way. That’s why Dr. Bonura fills How to Make Stress Work for You with scientifically-backed techniques, behavior modifications, and simple exercises you can use to build a personalized toolkit for managing your stress response. You will explore tools like:
- Detachment: Research shows that by detaching yourself from certain provocations and taking a “fly-on-the-wall” perspective you may more effectively let go of stressful emotions like anger.
- Affection: At the University of Notre Dame, researchers found that adults who received more hugs in childhood had less anxiety as adults.
- Rumination: If you ruminate right after a traumatic moment, you may better process the event neurologically and avoid getting stuck in that neural path in the future.
- Creativity: Outlets like art therapy offer a unique opportunity for healing and restoration through the creative process.
BE YOUR OWN STRESS CHAMPION
With the insights of a health expert and the compassion of a helpful friend, Dr. Bonura makes How to Make Stress Work for You a supportive outlet to turn to whenever you’re feeling overwhelmed by stress. A realist, her goal is not to cure you of harmful stress but to put you in better control of it.
“Fundamentally, we’re not looking for stress-free lives or stress freedom” she says. “We just want to feel like the stress that we experience leads to something we truly care about. That is when we are champions of our own stress.”
Warm and encouraging, her experience giving one-on-one help to individuals gives these lectures the feel of a private, personal conversation. Dr. Bonura walks you step-by-step through the course’s cognitive exercises, demonstrating just how easy it is to finally take charge of your stress.
Boosting Your Emotional Intelligence [TTC Video]
27 September 2017, 07:18
Course No 9654 | .MP4, AVC, 1000 kbps, 1280x720 | AAC, 96 kbps, 2 Ch | 24x30 mins | + PDF Guidebook | 5.98GB
We have all had experiences with people that prove that those with the highest IQs are not always the most successful. For example, you may have encountered the technology wizard who’s never been promoted because he isn’t a team player. Or the tenured professor who has no idea why her grown children avoid her. Or the award-winning designer whose temper has caused him lost clients and financial ruin. These are all exceptionally bright individuals with recognized talent in their fields. And yet each has failed to reach his or her own career, personal, or financial goals.
What are these very intelligent people missing?
Chances are, what’s missing is emotional intelligence—the ability to perceive, understand, and manage emotions in ourselves and others. Sounds very powerful, doesn’t it? Can we really manage our own emotions, as opposed to having our emotions run the show? Could we really effect change in the emotions of our coworkers or family members?
The answer to all these questions is a resounding “yes.” Emotional intelligence (or EQ) is a measurement bolstered by a powerful set of skills we can use to improve our quality of life and better meet our goals. As Professor Jason M. Satterfield of the University of California, San Francisco, explains in the 24 informative half-hour lectures of Boosting Your Emotional Intelligence, EQ is an invaluable ability that can be learned, practiced, and used with positive results.
Although emotions have been discussed and debated for millennia, emotional intelligence as a field of inquiry is relatively new, with the term itself first appearing in psychology literature less than thirty-five years ago. In this engaging course, Dr. Satterfield explores:
- Historic philosophical and scientific understandings of emotion
- The current definition of emotions and the purposes they serve in our lives
- Whether or not any given emotion is inherently “good” or “bad”
- The cultural context of emotions
- The major models of emotional intelligence, their strengths and potential weaknesses, and which parts of each model we might best use to understand our own emotions
- The most common ways EQ is measured and the reliability and validity of each methodology
- The relationship between emotional intelligence and social intelligence
- The newest technological tools intended to increase EQ.
The Impacts of Your Emotions
Whether or not you understand your emotions and their resultant behaviors, they leave their impacts like footprints all over the situations and people with whom you interact throughout your life. If your emotions are constantly running wild and you are hypersensitive to every personal interaction, coworkers might try to avoid your predictable high-energy chaos. If your emotions are shut down tight and rarely see the light of day, friends and partners might eventually stop trying to connect with you on the most personal and intimate levels. You might not be aware of what’s happening in those relationships and what’s causing people to back away from you—but you are impacted by their behavioral choices nevertheless.
In addition, your emotions impact your own cognition, decision-making, and physical body every day. Have you ever been nervous before an academic test or performance review and felt “butterflies” in your stomach? Have you ever felt so surprised or fearful that you “couldn’t think straight?” Or so happy that your physical pain seemed to lessen? In this course, Dr. Satterfield explains the many complex interactions and feedback loops between our emotions, physical body, and cognition.
Learning About Your Emotions
Emotions are visceral experiences. In fact, by definition, they involve whole-body changes in our subjective experience, behavior, and physiology. Since the best way to learn about emotions is to involve as many senses as possible, Dr. Satterfield illustrates his material with a variety of appealing and helpful images, movie clips, and other videos.
In particular, we have the opportunity to watch the development of EQ in action as Dr. Satterfield interacts with three “patients” at many points during this course. We learn from his conversations with:
- Carol, a 31-year-old who is learning emotion regulation in order to successfully meet her goals with respect to a new job and her first serious boyfriend
- Michael, a 51-year-old partner in an architectural firm who is using executive coaching to improve his work performance
- Maria, a recently widowed 71-year-old who wants to better manage her grief and move forward with her life.
How Did I Get This Way—and What Now?
Were you born with the emotional make-up you have today or did you develop it over time? To help you understand the history of your personal EQ, you might want to think about it the same way you think about your athletic ability.
Just as some children seem to be born with a natural athletic ability or more easy-going personalities, some aspects of emotional intelligence are inherited. For example, research has shown that approximately 20 percent of adult Americans have a genetic mutation that makes them inherently less anxious. But no matter your genetic makeup, childhood experiences also play a role. Did your caregivers take you outside to play catch or did they sit you in front of the TV all day? As your EQ was developing, did your parents encourage you to express yourself? Or did they fly off in a rage and then tell you what you should and should not be feeling? Did you have a school coach who helped you learn the correct way to throw a ball? A counselor who helped you understand and overcome your fear of social situations? Each of those factors helped shape your adult abilities and habits—and your EQ.
Fortunately, however, this is where the analogy ends. Because while it might be just a bit too late for you to become a football star, it is never too late to improve your life by improving your EQ. In Boosting Your Emotional Intelligence, you will learn:
- How to identify and monitor your own emotions
- How to choose which emotional responses you might want to change to better meet your personal goals
- A variety of techniques and skills to help you regulate your own emotions
- How to identify and monitor emotions in others
- When and how to best influence emotions in others
- A step-by-step process for building your own interactive Skills Tracker to improve your personal EQ
- Where to find numerous online resources to test, model, and improve your EQ as an ongoing, unlimited learning experience.
With the tools and skills you gather from this exciting, interactive course, you will be able to improve your emotional intelligence now and throughout your life—using your emotions as you want, to help reach your own personal goals.
Understanding Imperial China: Dynasties, Life, and Culture [TTC Video]
25 September 2017, 01:27
Course No 3822 | MP4, AVC, 2170 kbps, 1280x720 | English, AAC, 192 kbps, 2 Ch | 24x30 mins | + PDF Guidebook | 12.55GB
With an astonishing 5,000 years of history, China is one of the world’s great civilizations, as well as a burgeoning superpower on the world stage. For a major portion of its existence—until as recently as the early 20th century—China was an empire, one of the greatest and most powerful the world has ever known.
It was during this long and diverse imperial era that the iconic features of Chinese civilization came into being: its art, architecture, literature, philosophy, spiritual traditions, social and bureaucratic structures, technological innovations, and more.
A knowledge of China’s imperial past is essential for any understanding of its present, as today’s China is linked in numerous ways to the remarkable culture of its empire. But a standard historical approach—looking at political, social, or economic events from a distance—is apt to leave us on the outside of China’s imperial experience, one of the most richly fascinating and revealing chapters in the story of civilization.
Here, then, is a brilliant and riveting alternate look at history, and a course unlike any other you’ll find on China. Understanding Imperial China: Dynasties, Life, and Culture takes you to the heart of life during China’s imperial dynasties, revealing the empire’s historical unfolding through the lives of individual people of all walks of life, spanning the centuries from the empire’s founding in 221 BCE to its dissolution in 1912. The inspired and detailed presentation of Professor Andrew R. Wilson of the U.S. Naval War College is vivid cultural history at its most compelling and insightful.
Journey to One of History’s Greatest Empires
In 24 extraordinary lectures, you’ll explore numerous vital facets of life in imperial China, such as these:
- Visit the Qin imperial necropolis in 211 BCE, where an army of masons, painters, and potters labored to assemble the 7,000 terra-cotta warriors, promising emperor Qinshi Huangdi martial dominance in the afterlife.
- Observe how a Chinese daughter became a guixiu or cultivated young lady, from mastering graceful behavior and household skills to the painful rite of foot binding— witness her marriage arrangements, wedding festivities, and her duties as wife.
- Grasp the deeply integral role and meaning of poetry in the Tang Dynasty; see how poetry of distinct genres such as court poetry, nature poetry, and occasional poetry was employed in specific social settings—even including verses scribbled on the flesh of courtesans.
- Travel to Xanadu, the bejeweled imperial seat of Kublai Khan, and witness the multiculturalism of the Mongol rulers of China through the eyes of Marco Polo, the missionary Giovanni de Montecorvino, and other Western observers.
Understanding Imperial China: Dynasties, Life, and Culture shows you how life was actually lived in the world-shaping times of China’s empire. Across the span of the course, you’ll discover what daily existence was like for government bureaucrats, scholars, and women of the court, as well as for soldiers, merchants, craftspeople, and even for concubines, eunuchs, and imperial cooks. Drawing on decades of dedicated research, Professor Wilson uncovers how these people and many others lived, what they ate, and what their activities and concerns were—their world and their worldview—all set against the backdrop of the richness, the diversity, the genius, and the splendor of imperial China.
Through these intimate glimpses of individual lives—across the great dynastic eras of the Qin, Han, Sui, Tang, Song, Yuan, Ming, and Qing—you’ll gain an inside look at China’s empire, how its traditions developed, and how the Chinese civilization we know came to be.
Look Deeply into Chinese Dynastic Life
In these enthralling lectures, Professor Wilson introduces you to a stunning range of subject matter, revealing all strata of life and society within imperial China. Among core aspects of imperial life, you’ll delve into:
- Opulent Lifestyles of the Han Nobility: Through stunning tomb artifacts, visualize the sumptuous mansion and social existence of Xin Zhui, prominent Han noblewoman. Take account of her family’s luxurious household, silk garments, lavish banquets, and entertainments, as well as their concern for learning and scholarship during the empire’s first golden age.
- Life on the Imperial Grand Canal: Discover the ingenious engineering, the lore, and the vast historical role of the Grand Canal, as it linked and integrated the empire economically, culturally, and politically. Witness the operation of the canal by bargemen, merchants, shipping brokers, customs agents, and others, and learn how the fortunes of the canal reflected those of the empire itself.
- The Celebrated Song Literati: Take the measure of the cultured class of gentlemen-scholars known as literati. Follow the careers, writings, and societal roles of two exemplars of this tradition: Su Shi, public servant, poet, painter, raconteur, and style setter; and Zhu Xi, educator, moral philosopher and Neo-Confucian innovator.
- The Empire’s Peasant Heartland: Within two lectures on rural life, investigate agriculture in the empire and the daily lives of peasants—their work and gender roles, family composition, homes, diet, and clothing. Learn also how rural workers cultivated and harvested rice, grew and processed tea, and produced China’s iconic silk.
- Sophisticated Living under the Ming: In the 16th century, grasp how flourishing trade in luxury goods and the import of New World silver gave rise to a remarkable era of high living—seen in the appearance of dinner parties; palatial restaurants; high fashion; pleasure travel; how-to guides for cooking, painting, and other leisure activities; commercial sex; and more.
- Imperial Gastronomy—The Qing Emperor’s Kitchens: At emperor Qianlong’s spectacular summer retreat, observe the massive apparatus of the Imperial Buttery as it prepares a luxuriant banquet. See how imperial menus reflected the social rank of diners, and how an epic feast in 1793 served as the setting for a Sino-British diplomatic encounter.
Explore the Dazzling Spectrum of Imperial Culture
Throughout the course, Professor Wilson’s detailed knowledge of China’s empire makes this an endlessly intriguing and engrossing journey. Within the wealth of historical narratives covered, he demonstrates a flair for describing events from centuries past as if they’re unfolding in present time.
Join aspiring bureaucrats on the path to the harrowing civil service examinations. From the years of studious preparation to the heart-stopping ordeal of the exams, you witness the process that forged the jinshi, the “elevated men” who administered the empire. In another unique experience, enter the opium salons of the elite, where connoisseurs savor the drug in pipes fashioned of cloisonné, silver, or ivory.
Your travels within the empire include such memorable sights as the grand boulevards, splendorous palaces and imposing temples of Chang’an, the medieval world’s greatest city, and the Qingming Shanghetu, a 17-foot painted scroll that gloriously portrays Song Dynasty life. And you’ll meet unforgettable human beings, whose lives vividly reveal the world around them, such as Ban Zhao, Han-era woman of letters, poet, scholar, and teacher; Tao Yuanming, Daoist luminary and the empire’s first great poet; Zhu Yuanzhang, powerful warlord and founder of the Ming Dynasty; and Hong Xiuquan, visionary reformer and architect of the religiously-inspired Taiping Rebellion.
In Professor Wilson’s dynamic presentation, China’s great empire comes alive in all its brilliance, poignancy, and majesty. Enriched with extraordinary imagery—artworks, texts, photos, timelines, maps, and animations—Understanding Imperial China: Dynasties, Life, and Culture is your passport to this phenomenal, historic world.