Stress Management
This course is designed to equip participants with the knowledge, skills, and techniques necessary to effectively manage stress in the workplace. Participants will explore the causes and effects of workplace stress, learn practical strategies for coping with stressors, and develop personalized stress management plans to enhance their well-being and productivity. Part of this course is based on Steve’s second book, Cool-Down: Getting Further by Going Slower, published by Wiley, which investigates the productivity, balance, and stress management that comes from intelligently stepping away from the hamster wheel mentality.
Course Objectives:
1. Understand the causes and consequences of workplace stress.
2. Identify common stressors in the workplace and their impact on individuals and organizations.
3. Learn practical techniques for managing stress in real-time.
4. Develop strategies for creating a supportive work environment that promotes stress resilience.
5. Implement self-care practices to enhance well-being and reduce stress levels.
6. Develop an individualized stress management plan tailored to personal needs and preferences.
Course Outline:
Module 1: Introduction to Workplace Stress
• Definitions and types of stress
• Understanding the physiological and psychological effects of stress
• Identifying common sources of stress in the workplace
• Learning how not to feel guilty about feeling stressed
Module 2: Recognizing and Managing Stressors
• Identifying personal stress triggers
• Understanding your own personality type
• You are not alone with being stressed – everyone is
• Recognizing signs of stress in oneself and others
• Assessing relationships with managers, co-workers and customers
• Technology-induced stress
• Time-induced stress
• The relationship between stress and fear
• Chemical sources of stress: food, air, and your own physiology
• Strategies for managing and mitigating workplace stressors
Module 3: Coping Strategies for Real-Time Stress Management
• Relaxation techniques (e.g., deep breathing, progressive muscle relaxation)
• Mindfulness and meditation practices
• Cognitive-behavioral strategies for reframing negative thoughts, including the art of neutralizing fear and stress through facts
Module 4: Creating a Supportive Work Environment
• Encouraging open communication and feedback
• Promoting work-life balance and flexibility
• Building strong social support networks
Module 5: Self-Care Practices for Stress Reduction
• Importance of physical activity and nutrition
• Prioritizing sleep and rest
• Incorporating hobbies and activities for relaxation and enjoyment
Module 6: Developing Personalized Stress Management Plans
• Assessing individual stress levels and coping resources
• Setting realistic goals for stress management
• Creating a comprehensive action plan for stress reduction and resilience
Module 7: Implementation and Maintenance of Stress Management Practices
• Overcoming barriers to stress management
• Integrating stress management techniques into daily routines
• Monitoring progress and adjusting strategies as needed
Course Delivery:
The course will be delivered through a combination of lectures, interactive workshops, group discussions, and experiential activities. Participants will have access to online resources, including articles, videos, and self-assessment tools to support their learning.
Assessment:
Participants will be assessed through quizzes, reflective assignments, and the development and presentation of their personalized stress management plans.
Our sessions are interactive, and wherever possible, used anonymized case studies drawn from the pre-course assessments. Participants are encouraged to work through and solve their challenges, and ongoing post-session support is always available at no charge. Available as a live online classrom event and private coaching.