Building confidence and moving forward: how to get unstuck
Time: 10:30 - 13:30
This course will be delivered online. See the ‘What is the course about?’ section in course details for more information.
Course Code: PG807
Duration: 2 sessions (over 2 weeks)
What is the course about?
The course is for people who feel they lack confidence or struggle with an “imposter syndrome” or a fear of failure which holds them back from achieving valued goals.
This course will present a range of psychological skills which can help to manage self-limiting thinking more effectively. In addition, students will be asked to identify motivators (values which are considered to be important), which in turn, will be used as a guide to develop meaningful goals. Students will be encouraged to put thepsychological skills into practice, by stepping out of their comfort zone, and make a small or a big move towards pursuing their meaningful goals.
The methods used in this course are a synthesis of cognitive behavioural coaching and mindfulness training, with practices and principles taken from Acceptance and Commitment Therapy (ACT). ACT is an empirically based psychological intervention, the aim of which is to increase psychological flexibility, i.e. the ability to choose to act effectively, even in the presence of disruptive thoughts and feelings.
Although the course is based on ACT, the methods will be framed in a self-coaching model, with emphasis on learning a set of skills and taking practical actions.
The course will be educational, active, and hopefully fun too.
This is a live online course. You will need:
- Internet connection. The classes work best with Chrome.
- A computer with microphone and camera is best (e.g. a PC/laptop/iMac/MacBook), or a tablet/iPad/smart phone/iPhone if you don't have a computer.
We will contact you with joining instructions before your course starts.
What will we cover?
The course involves three elements:
1. Students will be taught a range of psychological skills aimed at handling self-limiting thoughts more effectively, so they will have less impact and influence over the pursuit of important goals.
2. Students will be asked to identify core values, i.e. the hearts deepest desires and using those values to motivate, inspire and guide ongoing action.
3. Taking a committed action: between the first and second session, students will be encouraged to take a small or a big step towards bringing a value which they consider to be important to their life. The second session will conclude with students making an action plan related to their core values.
What will I achieve?
By the end of this course you should be able to...
• Students will be able to identify a range of strategies that may be helpful in reducing the impact of negative/self-limited thinking.
• Identify their core values (i.e. key motivators).
• Have an action plan based on their core values.
What level is the course and do I need any particular skills?
No previous knowledge, skills or experience are necessary. To access the course the students will need to be able to understand and express themselves in English. Students must be willing be open to the experience of other students.
The course will involve active discussion (both in pairs and as a group) along with practical exercises. There will also be movement involved in some of the exercises, but this can be adapted for students who may have physical difficulties.
How will I be taught, and will there be any work outside the class?
The course will involve a combination of presentation/informational, mindfulness and experiential exercises, group and pair discussions, and related homework. Homework involves practicing the psychological strategies/exercises and taking an action (small or big) which was agreed upon during the course.
Are there any other costs? Is there anything I need to bring?
Although handouts will be given, students may want to bring pen and notebook/paper with them in order to take their own notes.
When I've finished, what course can I do next?
The course is a good springboard for students want to consider undertaking a course (based on their identified values), which could be anything from health to creativity, or it could be used in tandem with a course that students have embarked on, but find a lack of confidence holds them back.