Of all the skills you are learning in this program, your ability to bounce forward (come back stronger and better positioned for the future) is maybe one of the most important of all. Discover how to achieve this by watching this week's video and doing the practice.

The world is changing faster than ever before and there is nothing you or I can do about it. So, learning how to embrace change is more important now than ever before. In this week's practice, you will learn how to achieve this and reframe transformation, upheavals, and disruptions as genuine opportunities to learn and grow.

Emotions like sadness, grief or regret can be challenging and most of us would rather ignore or repress them. Most people find it difficult to feel their feelings and can struggle with self-awareness and emotional intelligence because we are not trained in this vital skill. 

But what we resist persists, and these emotions will always be there, waiting to emerge later.

The average person has approximately 30,000 to 50,000 thoughts a day and research illustrates that many of these thoughts are repetitive, untrue, or not useful. Learn how to shift from thinking mode to being mode.

Deep Breathing is perhaps the simplest and certainly one of the most powerful techniques in our mental fitness program. Every system in our bodies depends on oxygen and learning how to breathe properly will help you in so many ways.

Mindfulness is one of the most popular practices in the world vindicated by many ancient traditions and modern neuroscience. In this week's practice, you will learn how to be more mindful, slow down and relax. Nothing is more important for good mental health and fitness.

We have an inbuilt negativity bias, which means we spend more time noticing what is wrong than what is right with our lives. We are like Velcro when it comes to negative experiences and Teflon when it comes to positive ones. The solution is to spend more time giving thanks, and this week's practice is the art of gratitude.

The stories you tell yourself and to other people profoundly shape how you live and experience the world. 

We will go to great lengths to hold on to and defend our stories, even if they are irrational, limiting or even untrue. We often treat them as facts. We are unaware of our biases and convinced that our beliefs and explanations are true. There is no doubt in our mind that “he’s wrong”, “she’s right” or “they’re useless”.  Often these stories impact our mental health.

Why do you feel up and down during the day? Why do your moods change? This week, you will learn how to understand and manage your moods more effectively. You will gain some powerful tools and techniques to feel more energised and engaged both at work and at home.

You might think that you will be happy when you double your income, get a bigger house, or take that world cruise you always dreamed of. The science of Positive Psychology suggests the opposite and proves that you can be happy now irrespective of your circumstances. Happiness is not the achievement of your goals but a choice you can make every day, and a skill that you can learn to improve your mental fitness.