Online Class: Relaxation 101

This course delves into the essence of relaxation, offering tools to convert daily stresses into opportunities for tranquility. By tailoring diverse techniques to individual needs, learners can experience enhanced well-being and a deeply rooted sense of joy.
Self-Paced, Online Class
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  • 15
    Lessons
  • 23
    Exams &
    Assignments
  • 9
    Hours
    average time
  • 0.9
    CEUs
 
 
 

Course Description

Mastering the Essence of Serenity: The Art of True Relaxation

In a world that pulsates with ceaseless demands and constant stimuli, tranquility often seems elusive. The modern Western narrative, fraught with escalating stress, not only casts a shadow over our well-being but also cultivates a breeding ground for ailments and discontentment. However, nestled within this cacophony, lies the age-old secret to holistic health and happiness: the art of genuine relaxation.

"Relaxation 101" is more than just a course—it's a transformative odyssey designed to elevate your understanding of relaxation beyond the rudimentary act of lounging or passive entertainment. Instead, this immersive journey will equip you with a diversified toolkit of time-tested relaxation techniques, curated from across cultures and disciplines.

As we unravel the course, you'll discover:

  • The Anatomy of Stress: Recognize and pinpoint the triggers and stressors that clandestinely weave into your daily life, influencing your emotional and physical state.
  • The Spectrum of Serenity: Delve deep into a rich tapestry of relaxation practices spanning meditation, mindfulness, self-hypnosis, Neuro-Linguistic Programming (NLP), aromatherapy, yoga, and the time-honored principles of Ayurveda.
  • Personalized Pathways: Acknowledging the uniqueness of every individual, this course empowers you to experiment with and tailor these techniques, paving the way for a bespoke relaxation regimen that resonates with your essence.

Imagine a life where relaxation is not an occasional indulgence but an integral cornerstone. A life where each day is punctuated with moments of profound peace, fortifying your spirit and rejuvenating your vigor. The benefits are not merely ephemeral; they reverberate through improved health, enhanced life satisfaction, and an innate sense of joy.

Indeed, the power to redefine your narrative, to infuse it with tranquility and purpose, lies within you. All it requires is a commitment to learn, evolve, and prioritize your well-being.

So, why wait? Embark on this enlightening expedition with us. Unlock the boundless potential of true relaxation, and embrace the promise of a life enriched with serenity and vitality. After all, life is not just about existence—it's about truly living, with every breath steeped in contentment. Relax, rejuvenate, and revel in the art of true serenity.

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Course Lessons

Average Lesson Rating:
4.6 / 5 Stars (Average Rating)
"Extraordinarily Helpful"
(2,086 votes)

Lesson 1. Navigating Modern Stress: Essential Techniques for Well-Being

In today's fast-paced world, stress has become a chronic companion, affecting both our mental and physical health. However, cultivating relaxation techniques like mindfulness and physical exercise can significantly enhance our overall well-being. 12 Total Points
  • Lesson 1 Video
  • Review Practice Worksheet: Lesson-1-HomeWork-13246.pdf
  • Lesson discussions: Stress; Reasons for Taking this Course
  • Complete Assignment: Introduction
  • Assessment: Lesson 1 : Stress and Relaxation

Lesson 2. Understanding and Managing Stress for a Healthier Life

In today's world, stress pervades daily life, straining our body's systems and impacting mental health, whereas distinguishing between controllable and uncontrollable stressors can guide effective management strategies. By harnessing relaxation techniques, developing healthier habits, and being mindful of technology's role, individuals can mitigate stress's negative effects and enhance overall well-being. 13 Total Points
  • Lesson 2 Video
  • Review Practice Worksheet: Lesson-2-Downloadable-13248.pdf
  • Complete: Lesson 2 Activity
  • Assessment: Lesson 2 : Stress and Our Health

Lesson 3. From Xanax to Meditation: Seeking Balance in a Stressful World

Antidepressants, though critical for some, are often prescribed for situational stress, ignoring manageable root causes. Natural remedies such as exercise, meditation, and herbal treatments can alleviate stress without pharmaceuticals' adverse effects. 11 Total Points
  • Lesson 3 Video
  • Review Practice Worksheet: Lesson-3-Downloadable-13250.pdf
  • Lesson discussions: Stressors
  • Assessment: Lesson 3 : Drugs vs. Natural Remedies

Lesson 4. Explore Mindfulness: A Journey to Inner Peace

In a world filled with distractions, mindfulness teaches us to anchor ourselves in the present, minimizing stress and improving well-being. Through practices like mindful breathing and eating, we learn to experience life fully and respond to challenges with greater clarity. 12 Total Points
  • Lesson 4 Video
  • Review Practice Worksheet: Lesson-4-Activity-13252.pdf
  • Assessment: Lesson 4 : Mindfulness

Lesson 5. Breath Control: A Simple Tool for Stress Management

Breathing, an instinctive act, has profound effects on our health, where mindful techniques offer relief from stress and anxiety. The lesson highlights practices like deep and pranayama breathing, emphasizing their role in fostering relaxation and well-being. 11 Total Points
  • Lesson 5 Video
  • Review Practice Worksheet: Lesson-5-Activity-13254.pdf
  • Complete: Lesson 5 Activity
  • Assessment: Lesson 5 : Breathing Techniques

Lesson 6. Sound Therapy Simplified

Different sound modalities such as music therapy, nature sound immersion, and white noise application provide diverse therapeutic benefits. With applications ranging from chronic pain relief to cognitive enhancement, sound therapy is a personalized approach to achieving mental clarity and physical harmony. 12 Total Points
  • Lesson 6 Video
  • Review Practice Worksheet: Lesson-6-WordSearch-13257.pdf
  • Assessment: Lesson 6 : Sound Therapy

Lesson 7. The Art of Slowing Down: Discovering Meditation's Transformative Benefits

Grounded in scientific research, meditation significantly lowers stress and anxiety by regulating the body's stress response. Simple techniques like mindful breathing or eating can be seamlessly integrated into daily routines for lasting well-being. 13 Total Points
  • Lesson 7 Video
  • Review Practice Worksheet: Lesson-7-Downloadable-13259.pdf
  • Complete: Lesson 7 Activity
  • Assessment: Lesson 7: Meditation

Lesson 8. Mindful Walking and Eating: A Guide to Everyday Awareness

Moving meditations convert everyday activities like walking and eating into opportunities for mindfulness, aiding individuals who struggle with stillness-based meditation. By remaining attentive to bodily sensations and breathing during movements, this practice fosters stress relief and deeper self-awareness. 12 Total Points
  • Lesson 8 Video
  • Review Practice Worksheet: Lesson-8-Activity-13261.pdf
  • Assessment: Lesson 8 : Moving Meditations

Lesson 9. Harnessing Internal Power: A Journey into Self-Hypnosis

Hypnosis, often misconceived as a magical trick or loss of control, actually involves deep concentration where the individual maintains ultimate agency, accessing the subconscious to alter ingrained behaviors and emotions. From stress management to breaking habits, self-hypnosis offers various methods like progressive relaxation and visualization, enabling personalized scripts to foster positive change. 11 Total Points
  • Lesson 9 Video
  • Review Practice Worksheet: Lesson-9-Activity-13263.pdf
  • Assessment: Lesson 9 : Self-Hypnosis

Lesson 10. Harnessing NLP for a Tranquil Mind: Techniques and Insights

A central tenet of NLP is its belief in the possibility of change, offering a toolkit to modify mental patterns and enhance one's capacity for calmness. Techniques such as the Swish and Mirroring involve transforming negative thoughts and mimicking relaxed body language to craft a more tranquil daily existence. 12 Total Points
  • Lesson 10 Video
  • Review Practice Worksheet: Lesson-10-WordSearch-13265.pdf
  • Complete: Lesson 10 Activity
  • Assessment: Lesson 10 : NLP – Neuro-Linguistic Programming

Lesson 11. Discovering the Serenity of Scent: An In-Depth Exploration into Aromatherapy for Peace and Balance

Aromatherapy employs essential oils to harmonize mind, body, and spirit, promoting relaxation and emotional well-being. This holistic practice integrates natural healing with simple application methods like baths, massages, and diffusers. 13 Total Points
  • Lesson 11 Video
  • Review Practice Worksheet: Lesson-11-HomeWork-13267.pdf
  • Complete: Lesson 11 Activity
  • Assessment: Lesson 11 : Aromatherapy for Relaxation

Lesson 12. Breath Control: A Pathway to Tranquility

Pranayama, or breath control, is at the heart of yoga’s anxiety-alleviating power, reversing the stress response and calming the mind. Through techniques like Ujjayi and Nadi Shodhana, practitioners regulate energy and enhance mindfulness, promoting emotional resilience. 13 Total Points
  • Lesson 12 Video
  • Review Practice Worksheet: Lesson-12-HomeWork-13269.pdf
  • Complete: Lesson 12 Activity
  • Assessment: Lesson 12 : Yoga

Lesson 13. Ancient Wisdom of Ayurveda: Journey to Inner Harmony

Healing through nature, Ayurveda integrates diet and lifestyle adjustments to balance the body's energies—Vata, Pitta, and Kapha—ensuring physical and emotional stability. It works in tandem with practices like yoga to cultivate inner harmony and enhanced relaxation. 11 Total Points
  • Lesson 13 Video
  • Review Practice Worksheet: Lesson-13-Activity-13271.pdf
  • Lesson discussions: Relaxation
  • Assessment: Lesson 13 : Ayurveda and Relaxation

Lesson 14. Finding Peace in Illness: A Guide to Mindful Living

Embracing relaxation during serious illness enriches life quality by shifting focus from self-blame to self-care, even amidst heart disease, diabetes, or cancer. By managing stress through mindfulness and relaxation, individuals can enhance recovery, foster resilience, and regain control over their experiences. 8 Total Points
  • Lesson 14 Video
  • Review Practice Worksheet: Lesson-14-Downloadable-13273.pdf
  • Assessment: Lesson 14 : Relaxation and Serious Illness

Lesson 15. Finding Peace in Present Choices

Worry has a purpose when it leads to proactive solutions, but excessive worrying can immobilize us and drain our energy. The worry tree technique and setting designated worry times can help manage anxious thoughts by focusing on actionable worries and letting go of the unchangeable ones. 62 Total Points
  • Lesson 15 Video
  • Review Practice Worksheet: Lesson-15-Activity-13275.pdf
  • Lesson discussions: Course Completion Poll: Your Thoughts; Program Evaluation Follow-up Survey (End of Course); Course Comments; Course Comments
  • Assessment: Lesson 15 : The Relaxing Road to Happiness
  • Assessment: The Final Exam
226
Total Course Points
 

Learning Outcomes

By successfully completing this course, students will be able to:
  • Define the physiological differences between acute and chronic stress and their impact on physical health by the end of the lesson.
  • Demonstrate effective relaxation techniques, such as mindfulness and deep breathing, to manage stress and promote well-being by the conclusion of the session.
  • Define the physiological and psychological effects of chronic stress on health, such as insomnia, weight gain, and hypertension.
  • Identify practical strategies to manage stress, including distinguishing controllable stressors, practicing mindfulness, and maintaining a balanced lifestyle.
  • Define the differences between pharmaceutical drugs and natural remedies in managing stress, including their effectiveness and potential side effects.
  • Demonstrate mindfulness techniques for stress relief and articulate their benefits compared to pharmaceutical treatments.
  • Demonstrate the practice of mindful breathing by focusing on the breath with consistency for at least five minutes to achieve a state of calm and presence.
  • Recognize the symptoms of stress by identifying physical, emotional, and behavioral signs through mindful awareness in real-world scenarios.
  • Demonstrate the ability to perform deep diaphragmatic breathing by clearly identifying physical sensations associated with proper technique, such as abdominal movement, within a 5-minute exercise.
  • Describe the impact of controlled breathing techniques, like Pranayama, on physiological indicators of stress, and correctly quantify reductions in heart rate and perceived anxiety levels after a practice session.
  • Demonstrate how to create personalized sound therapy playlists for different activities, such as relaxation and exercise, and evaluate their impact on mood and stress levels.
  • Describe the physiological effects of sound therapy on stress hormone levels and neurotransmitter release, and how these changes contribute to mental and physical well-being.
  • Define meditation as a practice of being present and aware without judgment in the current moment.
  • Demonstrate mastery of lesson content at levels of 70% or higher.
 

Additional Course Information

Online CEU Certificate
  • Document Your Lifelong Learning Achievements
  • Earn an Official Certificate Documenting Course Hours and CEUs
  • Verify Your Certificate with a Unique Serial Number Online
  • View and Share Your Certificate Online or Download/Print as PDF
  • Display Your Certificate on Your Resume and Promote Your Achievements Using Social Media
Document Your CEUs on Your Resume
 
Course Title: Relaxation 101
Course Number: 8900123
Lessons Rating: 4.6 / 5 Stars (2,086 votes)
Languages: English - United States, Canada and other English speaking countries
Availability: Enroll in this course from any U.S. state, including California, Texas, Florida, New York, Pennsylvania, Illinois, Ohio, and Georgia. The course is also accessible to learners in English-speaking countries such as the UK, Canada, Ireland, Australia, and South Africa.
Last Updated: April 2024
CEU Value: 0.9 IACET CEUs (Continuing Education Units)
CE Accreditation: Universal Class, Inc. has been accredited as an Authorized Provider by the International Association for Continuing Education and Training (IACET).
Grading Policy: Earn a final grade of 70% or higher to receive an online/downloadable CEU Certification documenting CEUs earned.
Course Type: Self-Paced, Online Classes
Assessment Method: Lesson assignments and review exams
Syllabus: View Syllabus

Student Testimonials

  • "I learned about stress and relaxation more than I expected. It will help and guide me for the rest of my life." -- Mi B.
  • "The course content he provided was great and was well presented. His manner of presenting is enjoyable to learn and maintains one's interest. The instructor was also prompt with feedback on tests and assignments." -- Terra M.
  • "I thought this class would be silly self-help class but it turned out to be a great, informative class I'd recommend to others. Very interesting and helpful. I learned a lot of things I never knew and some things that have already helped me to relax more. Instructor was great. Thanks." -- Kathleen S.
  • "I enjoyed this class and I hope I can take another one if he teaches it!" -- Lynn B.
  • "This was a great meaningful experience. Thanks, teacher!" -- Cindylu F.

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