🎯 Course Description:
Learn how to manage stress, build psychological resilience, and maintain performance under pressure. This course blends cognitive techniques, mindfulness, and organizational tools for lasting well-being.
👥 Who Should Attend:
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Professionals in high-stress roles
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Managers responsible for team well-being
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HR and wellness coordinators
🗓️ Day 1: Understanding Stress
| Time | Topic |
|---|---|
| 08:30 – 09:00 | Welcome, Course Overview, Introductions |
| 09:00 – 10:30 | What is Stress? Types and Impact |
| 10:30 – 10:45 | ☕ Coffee Break |
| 10:45 – 12:15 | The Science of Stress Response |
| 12:15 – 01:15 | 🍽 Lunch Break |
| 01:15 – 02:45 | Workplace Triggers and Burnout Factors |
| 02:45 – 03:00 | ☕ Coffee Break |
| 03:00 – 04:30 | Assessment: Your stress profile |
🗓️ Day 2: Emotional Regulation
| Time | Topic |
|---|---|
| 08:30 – 10:00 | Emotional Agility and Self-Awareness |
| 10:00 – 10:15 | ☕ Coffee Break |
| 10:15 – 12:15 | Managing Reactions Under Pressure |
| 12:15 – 01:15 | 🍽 Lunch Break |
| 01:15 – 02:45 | Mindfulness and Cognitive Reframing |
| 02:45 – 03:00 | ☕ Coffee Break |
| 03:00 – 04:30 | Workshop: Emotion regulation techniques |
🗓️ Day 3: Building Resilience
| Time | Topic |
|---|---|
| 08:30 – 10:00 | The Pillars of Resilience |
| 10:00 – 10:15 | ☕ Coffee Break |
| 10:15 – 12:15 | Mental Toughness and Optimism |
| 12:15 – 01:15 | 🍽 Lunch Break |
| 01:15 – 02:45 | Resilience in Teams |
| 02:45 – 03:00 | ☕ Coffee Break |
| 03:00 – 04:30 | Simulation: Resilient responses in crisis |
🗓️ Day 4: Stress Management Techniques
| Time | Topic |
|---|---|
| 08:30 – 10:00 | Time, Boundaries, and Saying No |
| 10:00 – 10:15 | ☕ Coffee Break |
| 10:15 – 12:15 | Breathing, Movement, and Rest Practices |
| 12:15 – 01:15 | 🍽 Lunch Break |
| 01:15 – 02:45 | Creating Recovery Rituals and Routines |
| 02:45 – 03:00 | ☕ Coffee Break |
| 03:00 – 04:30 | Case Study: Designing a stress plan |
🗓️ Day 5: Action Planning and Support Systems
| Time | Topic |
|---|---|
| 08:30 – 10:00 | Creating Your Personal Resilience Plan |
| 10:00 – 10:15 | ☕ Coffee Break |
| 10:15 – 12:15 | Building Peer and Team Support Systems |
| 12:15 – 01:15 | 🍽 Lunch Break |
| 01:15 – 03:00 | Presentation: My Wellness Blueprint |
| 03:00 – 03:15 | ☕ Coffee Break |
| 03:15 – 04:30 | Final Q&A, Feedback, Wrap-Up & Certificates |
📂 Course Materials Provided:
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Stress assessment tools
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Daily stress tracker
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Resilience plan template
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Mindfulness and breathing guides
