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Stress Management and Resiliency Training (SMART) 

8 week course

developed by the Harvard Benson-Henry Institute, delivered by Dr Safia Debar

 

From treadmill existence to intentional living, based on the neuroscience

All The Tools You Need To Redefine and Manage Stress. Develop an Effective Roadmap to Resilience, Calm and Creation. 

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Are you a worrier or over thinker?

Do you feel stuck in overwhelm, frustration or anger?

Maybe you can't seem to control your stress levels; you may believe you can't change or that it's too difficult.

If you want to make sense of your struggles, feel understood and start to leverage your brain to achieve presence, calm and clarity then consider SMART.

 

Deep down you know you can achieve more and experience life better. You know that your current state may lead to burnout, anxiety, unhappiness and self-sabotage. Part of you just wants to think clearer, be nicer to yourself, feel freer and in charge of your life. If you had the tools and guidance you know a better version of yourself and life is waiting.

SMART offers increased awareness, develops your relaxation strategies and builds adaptive strategies.

The result?

Freedom, connection, empowerment and self-understanding.

 

By the end of this program, you will have…

 
✨ Understood the neuroscience of stress

The science will show you why certain patterns exist even if negative and harmful. By understanding the impact of attachment style, childhood experiences and life events you will see how your beliefs have shaped who you are.

✨ Learnt about the relaxation response

Stress is a cycle. By strengthening our relaxation response, we can automatically buffer the harmful effects of stress without the hard work.

✨ Techniques to optimise sleep

Sleep is an integral part of resetting, charging and regulation. Understanding the science and will enable you to implement strategies for better, recuperative sleep.

✨ Developed an awareness of how you think, feel and react

In order to change, we must first gain awareness. Go from mindless living to mindful. By tapping into awareness, you will start to observe yourself from a state of curiosity and non judgment.

✨ Dissected your stress response

Know who you are in stress to detect the early warning signs. This is transformative and you shift from reactive to proactive.

✨ Cultivated a meditation practice

By understanding why meditation can be challenging, how it changes the brain and its life changing benefits you can approach it differently. By experiencing a meditative state and trying different styles you will find what works for you.

✨ Antidotes to negative thinking patterns

By tapping into healing states of mind, we start to shift how we perceive, think, feel and react to certain situations. 

✨ Antidotes to negative thinking patterns

By tapping into healing states of mind, we start to shift how we perceive, think, feel and react to certain situations. 

✨ Changed your mind about stress

 By viewing stress differently you will experience it differently and your body will process it better.

✨ Increased resilience and have roadmap for creating the life you want

Having Birdseye view of your life helps create a new perspective and shift into intentional living.

JOIN THE WAITLIST

By the end of this program, you will have…

 
✨ Understood the neuroscience of stress

The science will show you why certain patterns exist even if negative and harmful. By understanding the impact of attachment style, childhood experiences and life events you will see how your beliefs have shaped who you are.

✨ Learnt about the relaxation response

Stress is a cycle. By strengthening our relaxation response, we can automatically buffer the harmful effects of stress without the hard work.

✨ Techniques to optimise sleep

Sleep is an integral part of resetting, charging and regulation. Understanding the science and will enable you to implement strategies for better, recuperative sleep.

✨ Developed an awareness of how you think, feel and react

In order to change, we must first gain awareness. Go from mindless living to mindful. By tapping into awareness, you will start to observe yourself from a state of curiosity and non judgment.

✨ Dissected your stress response

Know who you are in stress to detect the early warning signs. This is transformative and you shift from reactive to proactive.

✨ Cultivated a meditation practice

By understanding why meditation can be challenging, how it changes the brain and its life changing benefits you can approach it differently. By experiencing a meditative state and trying different styles you will find what works for you.

✨ Antidotes to negative thinking patterns

By tapping into healing states of mind, we start to shift how we perceive, think, feel and react to certain situations. 

✨ Antidotes to negative thinking patterns

By tapping into healing states of mind, we start to shift how we perceive, think, feel and react to certain situations. 

✨ Changed your mind about stress

 By viewing stress differently you will experience it differently and your body will process it better.

✨ Increased resilience and have roadmap for creating the life you want

Having Birdseye view of your life helps create a new perspective and shift into intentional living.

SIGN UP TODAY

"Before SMART, I was living on autopilot, having difficulty sleeping and living unconsciously. I was not enjoying my life. Meeting Safia and doing SMART turned my mind and life around. Learning how the brain is in stress and understanding I can control more than I think were invaluable to me. Making wise choices, learning the relaxation response and avoiding my usual habit of catastrophising helped me live with greater awareness and joy. Safia's vibrant personality and ability to make us feel safe while working with sensitive topics made it more enjoyable and memorable. It has helped me with my work with children to connect with them in a more confident, open and honest way. I would recommend this course to anyone who is interested in living well and finding inner peace."

Ginny Bradley, Mindfulness and Together program

"Before SMART, an extremely challenging situation was unfolding and I had been struggling immensely. When I started having blackouts I decided something had to change. Several of my friends had done the course and I witnessed the changes. So, I embarked on the course and along with Dr Safia's guidance it changed my life. I realised how trapped my mind was and how my emotions governed my thoughts at the cost of my happiness. The course gave me the tools to understand how to deal with life's challenges whilst being grateful for what they teach. I now charge using mediation, visualisation and a specific mindset. I am empowered and in charge of my destiny. My future is exciting and filled with opportunities.

- M, Property Developer 

"I have done a lot of therapy over the years but have never found any as effective or impactful as SMART delivered by Safia. I felt safe, respected and valued at all times. Thank you for providing me with the tools to live a better, more fulfilled life"

- James A, Engineer

"Before SMART, an extremely challenging situation was unfolding and I had been struggling immensely. When I started having blackouts I decided something had to change. Several of my friends had done the course and I witnessed the changes. So, I embarked on the course and along with Dr Safia's guidance it changed my life. I realised how trapped my mind was and how my emotions governed my thoughts at the cost of my happiness. The course gave me the tools to understand how to deal with life's challenges whilst being grateful for what they teach. I now charge using mediation, visualisation and a specific mindset. I am empowered and in charge of my destiny. My future is exciting and filled with opportunities.

- Max M, Property Developer 

"I have done a lot of therapy over the years but have never found any as effective or impactful as SMART delivered by Safia. I felt safe, respected and valued at all times. Thank you for providing me with the tools to live a better, more fulfilled life"

- James A, Engineer

What’s Inside SMART

Module 1

What is happening in my brain? The neuroscience of stress

This will give an overview of the science to explain stress and how it affects you. We will reframe it and understand the neuroscience, physiology behind the stress and relaxation responses.

You will change your mind about stress.

Module Highlights:

  • The neuroscience of stress and relaxation
  • Your personal energy battery
  • Understand how stress can affect you and why it is so critical
  • Overview of program and core principles
  • Introduction into true gratitude (not lip service)
Module 2

Why can't I relax

Recuperative sleep is one of the biggest relaxation, reboot and recharge strategies we have at our disposal. It promotes resilience and is integral. We will use science backed tools to improve sleep and tap into relaxation techniques. 

Module Highlights:

  • Understand why sleep may disrupted
  • Try different  ways to elicit the relaxation response
  • Experience the body scan
  • Evaluate your sleep quality and learn how to optimise it
  • Devise your sleep strategy checklist
Module 3

Who am I?

We will start to cultivate awareness. We will focus on who you are in a state of stress. You will become conscious of your thoughts, emotions, behaviours and physical experiences to start to break automaticity.

Module Highlights:

  • Your stress response
  • Early warning signals
  • The science of social support
Module 4

Meet you inner roommate

We now will examine how stress affects the body and explore the power of movement in all aspects of wellness. We introduce thought distortions.

Module Highlights:

  • Exercise and the brain
  • Why we meditate
  • Are you thoughts distorted? How to flip your thinking style
  • The coping log: part 1
Module 5

Creating an adaptive perspective

We will now start to piece it all together. The "how to" change a negative perspective into an adaptive one, in a believable way.  Guided imagery is introduced and how we can put our imagination to good use to evoke a sense of well-being and encourage insight.

Module Highlights:

  • The coping log: part 2
  • Guided imagery
  • What is my current thinking costing me?
  • What do I want? 
Module 6:

Resilience encapsulated

We will start to cultivate awareness. We will focus on who you are in a state of stress. You will become conscious of your thoughts, emotions, behaviours and physical experiences to start to break automaticity.

Module Highlights:

  • What's my new story?
  • Victim or Creator?
  • Problem solving vs Acceptance: what to use when
  • Intentional living
  • Loving-Kindness meditation
JOIN THE WAITLIST

SMART SILVER

When you enrol during this limited time, you’ll get:

STRESS MANAGEMENT AND RESILIENCY TRAINING (SMART)

developed by The Harvard BHI,

delivered by Dr Safia Debar

(A £1095 value)


✨ 7 Implementation Modules

Everything you need to cultivate stress awareness, the tools to develop robust relaxation strategies and how to shift into adaptive perspectives.The course will run for 8 weeks to include a week for reflection and consolidation of the material.

✨ The Harvard SMART Handbook

Your lifelong comprehensive evidence-based guide for stress management and resiliency training. Over 170 pages of course material, with additional modules, meditations, resources on all aspects of resilience.

✨ Weekly Q&A sessions with Dr Debar

Review your progress, be held accountable and have your questions answered to move forward with clarity and confidence.

SMART GOLD

When you enrol during this limited time, you’ll get:

STRESS MANAGEMENT AND RESILIENCY TRAINING (SMART)

developed by The Harvard BHI,

delivered by Dr Safia Debar

(A £1695 value)


✨ The SMART SILVER package 

This includes 7 modules, the Harvard Benson-Henry Institute SMART handbook and weekly 60 minute Q&A sessions. Recordings will be available to download. The course will run for 8 weeks to include a week for reflection and consolidation of the material.

✨ 1:1 coaching session with Dr Safia Debar 

For those who want to go all in and personalise their experience. Choose to have your session at any time during or after the course. Being coached is invaluable and can provide insights and uncover blind spots. All previous participants report their coaching made the difference between knowing and doing.

✨ Bonus module

The inner child concept and how it can catalyse your healing.

Plus These Bonuses to Help You Experience Calm and Presence

 

Bonus 1

Dr Debar's guide to meditation

Practicalities, why it can be challenging, how to start & the science behind it.

(A £100 Value)


What You’ll Get:

A step by step guide to meditation and the different styles

  • Why you find it hard and what to do about it
  • How to know if you're doing it right
  • The neuroscience of meditation
  • Overview of the different styles so you find what's best for you
Bonus 2

Guided meditations

A dedicated audio file of different guided meditations, lengths and styles to help you find what works best for you.

(A £60 Value)


What You’ll Get:

Meditation can be daunting for beginners, difficult when busy or simply challenging to maintain. These audio files can be downloaded to support and enhance your practice. Examples include:

  • "Mini" Meditations
  • Body scan
  • Guided imagery
  • Insight meditations
  • Loving kindness

Plus These Bonuses to Help You Experience Calm and Presence

 

Bonus 1

Dr Debar's guide to meditation

Practicalities, why it can be challenging, how to start & the science behind it.

(A £200 Value)


What You’ll Get:

A step by step guide to meditation and the different styles

  • Why you find it hard and what to do about it
  • How to know if you're doing it right
  • The neuroscience of meditation
  • Overview of the different styles so you find what's best for you
Bonus 2

Guided meditations

A dedicated audio file of different guided meditations, lengths and styles to help you find what works best for you.

(A £60 Value)


What You’ll Get:

Meditation can be daunting for beginners, difficult when busy or simply challenging to maintain. These audio files can be downloaded to support and enhance your practice. Examples include:

  • "Mini" Meditations
  • Body scan
  • Guided imagery
  • Insight meditations
  • Loving kindness

Plus, you'll be backed by a Risk-Free 7-day Guarantee 

The Harvard Stress Management and Resiliency Training is a comprehensive evidenced-based program.

By the end of 7 days you would have received access to the first two weeks of content. You'll have had the opportunity to learn bout the neuroscience, try relaxation techniques, gratitude and start building awareness.

If you don't feel totally confident and motivated by this self-healing journey then simply let us know, show us you've tried and your investment will be refunded. 

I cannot wait for you to join SMART

Medical training, hospital shifts and working in busy practices left little time for anything else. I love my job but years of 60-80 hour weeks meant no self care and slow gradual burnout.

Certifying in SMART at Harvard was a game changer. Even as a doctor, whose first degree was in neuroscience, I had no idea about how critical stress pathways are to every aspect of our health and wellbeing.

This course transformed my perspective and enabled me to get off the treadmill! I gained awareness of patterns, beliefs and behaviours that were keeping me stuck. 

I am passionate about SMART. You are in the right place if you want to free yourself from the past and stop catastrophising about the future. Why not try it for 7 days risk free to understand the "whys" of your thoughts, feelings and behaviours. Choose better for yourself.

All my best!

Smart Silver

PROGRAM

What's included:

✨ SMART online program & handbook
✨ Weekly Q&As with Dr Debar
✨ Dr Debar's Guide to Meditation
✨ Guided Meditation audios

Total Value: £ 1,350

But when you enrol today, you’ll get access to everything for just:

 

6 Monthly Payments of

£133

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Save with a

One-Off Payment of

£695

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Smart Gold

PROGRAM

What's included:

✨ SMART online program & handbook
✨ Weekly Q&As with Dr Debar
✨ 1:1 coaching session with Dr Debar
✨ Bonus module & material
✨ Dr Debar's Guide to Meditation
✨ Guided Meditation audios
✨ Happiness planner gratitude journal

Total Value: £ 1,970

But when you enrol today, you’ll get access to everything for just:

6 Monthly Payments of

£229

ENROL
Save with a

One-Off Payment of

£1,195

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Frequently Asked Questions

What previous participants asked before SMART

Still thinking about it?


You should give SMART a 7 day risk-free trial if:

You KNOW you can feel better, think clearer and switch mindsets. You're done with negative thinking, feeling angry, resentful or guilty. Burnout and overwhelm are your best friends and the "I don't have time" is your go to statement. You want to find out about your brain and how to use it to achieve calm, clarity of thought and shift into a creator mindset. Your committed and willing to invest the next few months in yourself to change the rest of your life.