Content of the Postgraduate Program in Personal Well-being

Happiness and its causes
1. What are well-being and happiness?
2. What causes well-being and happiness?
3. The 3 keys to well-being and happiness
  1. Genetics and circumstances
  2. Learning the guidelines for well-being
  3. Training in the guidelines for well-being
Training awareness
1. Meditation sessions
  1. Non-focused meditation
  2. Focused meditation
2. Living with awareness
Training your thoughts
1. Cultivating positive thoughts
  1. Thoughts oriented to the present and the past
  2. Thoughts oriented to the future
2. Managing negative thoughts
  1. Becoming aware of irrational beliefs
    1. Catastrophic thinking
    2. Helplessness thinking
    3. Demanding thinking
    4. Judgmental thinking
    5. Dependency thinking
    6. Intolerance thinking
    7. Blaming and punitive thinking
    8. Irrational social thinking
  2. Dismantling irrational beliefs
Training your emotions
1. Cultivating pleasant emotions
  1. Serenity
  2. Love
  3. Joy
  4. Satiety
  5. Motivation and enthusiasm
  6. The pleasure of doing what we enjoy
  7. Sensory pleasures
2. Managing unpleasant emotions
  1. General management
    1. Feeling, becoming aware, and expressing
    2. Rationalising
    3. Solving
    4. Accepting
    5. Reframing positively
    6. Freeing yourself (or learning to live with it)
  2. Specific management
    1. Fear and anxiety
    2. Anger and resentment
    3. Frustration
    4. Sadness
    5. Guilt
    6. Shame
    7. Feeling unworthy
    8. Contempt
    9. Hatred
    10. Envy
    11. Stress
    12. Intense urges
Training bodily expressions
1. Positive body
  1. Balanced posture
  2. Relaxed body
  3. Deep breathing
2. Positive facial expression
Training behaviours
1. Healthy habits
2. Living in accordance with who we are
Training needs
1. Managing needs
  1. Feeling comfortable with needs
  2. Simplifying needs
  3. Meeting needs
2. General needs
  1. Safety
  2. Prosperity
  3. Freedom
  4. Peace
  5. Justice
  6. Balanced time and pace of life
  7. Order
  8. Stability and change
3. Bodily needs
  1. Health and physical integrity
  2. Healthy eating
  3. Physical exercise
  4. Light and solar radiation
  5. Moderate temperature
4. Mental needs
  1. Realistic goals
  2. Intellectual needs
  3. Aesthetic needs
  4. Meaning
5. Needs for action and recovery
  1. Satisfying work
  2. Pleasant leisure
  3. Rest
  4. Restorative sleep
6. Needs in relation to myself
  1. Self-esteem
  2. Personal space
7. Needs in relation to others
  1. The 3 foundations of satisfying relationships
    1. Social thoughts
    2. Social feelings
    3. Social behaviours and attitudes
  2. Types of relationships
    1. Partner
    2. Children
    3. Relatives
    4. Friends
    5. Acquaintances
    6. Animals
  3. Needs linked to relationships
    1. Belonging to a group
    2. Solidarity
    3. Equality, status, and distinction
    4. Sexuality
8. Needs in relation to our environment
  1. A pleasant environment and home
  2. Possessions
  3. Exploration and adventure
  4. Nature
  5. Spirituality
9. Other needs

Content of the Postgraduate Program in Personal Well-being

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