Adaptive Courseware from The Rothenberger Institute at the University of Minnesota powered by CogBooks
CogBooks partners with the Rothenberger Institute from the University of Minnesota’s top-ranked School of Public Health for this curriculum. Course content was developed by the Rothenberger Institute team, which includes instructors, health educators, wellness coaches, instructional designers, media specialists, evaluators, and peer educators.
Success Over Stress equips students with the knowledge and skills to recognize the signs and symptoms of stress, identify triggers, distinguish adaptive and maladaptive coping techniques, and implement proactive stress prevention and management strategies.
Course evaluation data from academic year 2017-2018.
97% of students would recommend Success Over Stress to others.
98% of students indicated improvement in behaviors related to the course topics.
“This course allowed me to truly reflect on myself and the stress in my life. I think I developed better coping mechanisms for stress and better time management skills”
University of Minnesota Student
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Explore the course topics covered
Module 1: Introduction to Stress
Whether proactive or reactive, your reasons for enhancing your stress management skills will no doubt benefit you. We introduce you to the concepts of wellbeing and resilience and discuss the complexities of making changes to health behaviors. We’ll also bust some myths surrounding stress so you can start with an open mind.
Module 2: Stess- The Science and Sources
What exactly happens in the body when we encounter a stressor? This module will walk through the stress process. More general sources of stress are also discussed. This module is intended to help learners identify opportunities to interrupt the stress process and and mitigate its impacts.
Module 3: Stress and Health
When stress becomes chronic or goes unaddressed, the toll it takes on the body can be detrimental. Think of the body as an engine: the longer it goes without an oil change or maintenance, the more problems it is bound to have. Similarly, without effective stress prevention and management strategies, an individual’s health could suffer as result of chronic or ongoing stress.
Module 4: Introduction to Coping
When it comes to coping with stress, there is no magic pill that works for everyone. Coping is defined and several coping styles and families are described. Any coping strategy can be adaptive, even if it doesn’t work all of the time. Each person may be more comfortable relying on certain strategies, but people can change how they respond to, prevent, or relieve stress.
Module 5: Unique Stressors of College
College brings with it some unique sources of stress, some of which students have never experienced before and some that are only temporary, but still require addressing. We’ll review some common sources of stress for students to give you an opportunity to reflect on your own experiences.
Module 6: Time and Money Related Stress
With each new term and schedule, students need to adjust. Learning skills to manage time and money can mitigate associated stress in the long-term. Not every strategy works for every student in every situation; we encourage you to remain open-minded. If you try a few out, you will get a better idea of your own preferences and what is most effective for you.
Module 7: Academic and Interpersonal Stress
Many strategies exist to help mitigate and ideally prevent stress associated with studying, working with others, and maintaining effective relationships. Chances are most people will always have deadlines, projects, and changing and challenging relationships with peers or coworkers, so taking the time to learn effective strategies to use in these situations can help you turn them into lifelong habits
Module 8: Coping with Grief and Loss
Loss and grief are universal experiences, but many don’t like to thiCoping with Grief and Lossnk about loss. Loss can come in many forms–including loss of life of a loved one or pet, divorce, separation, or termination of a personal relationship, diagnosis with a serious physical or mental illness, or loss of a job by being fired or laid off. Preparing to cope with these issues can help us navigate these significant sources of stress.
Module 9: Maladaptive Coping Behaviors
In this module, we’ll review common maladaptive coping strategies and their challenges. Most people use a combination of maladaptive and adaptive coping strategies to deal with stress. While maladaptive strategies sometimes work in the short term, they don’t work for the long term.
Module 10: Maladaptive Cognitive Coping
Less-than-positive attitudes, perceptions, and thought-processes can often be maladaptive. These strategies often fail to solve problems and can lead to more stress. In this module, we share several types of maladaptive cognitive coping and provide strategies for combating them.
Module 11: Outlook and Social Support
Our personal outlook on life, as well as the people we surround ourselves with, have the ability to positively or negatively impact our stress management. In this module, you’ll learn strategies for identifying, reflecting, and acting on emotions, in addition to best utilizing your social network.
Module 12: Relaxation Strategies to Try
Relaxation strategies are designed to help an individual release tension, redirect thinking toward specific thoughts or activities, and feel more positive as a result. We highlight several examples of relaxation strategies, many of which can be done almost anywhere.
Some you may have heard of and some will be completely new. Keep an open mind; it could be that preconceived notions, automatic assumptions, and unwillingness to practice are the only things keeping you from discovering a strategy that works for you.
In some cases—like with severe anxiety—the strategies described in this module are best paired with psychotherapy or other treatments and should be facilitated by trained professionals. Further, these relaxation strategies should not substitute medical care if a more serious concern exists.
Module 13: Stress and Health Behaviors
How are health behaviors like sleep, eating habits, and physical activity related to stress prevention? Think about the last time you didn’t get enough sleep, for instance. Were you able to function at your highest level? Did you perhaps have a lower than usual tolerance for frustrations and interruptions?
Health behaviors—eating, physical activity, sleep habits, and others—can have a significant impact on our health both short-term and long-term. So, for another angle on the quest for less stress and overall better health, consider some of the research, guidelines, and strategies offered in this module.
Module 14: Creating Your Stress Management Plan
Consider the insights you’ve gained regarding your styles, preferred strategies, and areas of opportunity for stress management. To assist you with creating a plan for stress management, we’ll discuss the stages of behavior change, goal-setting best practices, and several approaches to addressing or coping with different sources of stress.
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