Avoid Stress and Burnout - 90 minute blended and online courses

We have all seen huge changes to the way we work. With this in mind we have developed a Resilience Management Workshop that can be undertaken as a complete course or as individual modules. Each module lasts around 90 minutes and can be delivered live and interactive to around 12 – 15 people or recorded for a wider audience. Module subjects include:

Anxiety Management

Anxiety is a problematical emotional response that can have negative effects on our wellbeing, health and performance. This short module will help you deal with the causes and effects of anxiety, identify your personal drivers of anxiety and provide some strategies, toolkits and tactics to reduce the effects of anxiety. This is important in buildng longer-term happiness and effectiveness as well as short-term productivity.

This module will help you:

• Understand the role of anxiety and how it manifests itself

• Learn how to build a mental model to stop the ‘ruminating mind’ and the unhelpful ‘inner voice’

• Link external sources of anxiety to internal worries and concerns

• Work through a series of ‘tools’ to help manage the symptoms of anxiety

• Understand where the nexus of anxiety and depression collide and some practical strategies to avoid the depressive ‘pit’

Managing Overwhelm and Time

Learning to understand how to manage your approach to time is a critical skill for life as well as work. This short module will help you isolate the various ‘calls’ on your time and then make effective choices, particularly at a time where many competing deadlines and priorities begin to overlap which can lead to a lack of focus and effectiveness. The module aims to give you some toolkits and tactics to bolt onto your personal ‘discipline’ to help maximise your time and achieve the results you need.

This module will help you:

• Manage workload

• Negotiate expectations

• Examine time management concepts and ‘tools’ to decide on an appropriate strategy for your situation

• Understand a workload management approach and how to negotiate priorities

• Link categories of work with energy depletion and brain optimisation (when to carry out types of work)

Confidence

To many people, confidence is the ‘secret sauce’ of success. Being or appearing confident is a core skill and is linked to our happiness and ability to influence and ‘make our way’ in the world. This short module will help you isolate the things that drain your confidence as well as strategies and tactics to appear more confident. With confidence being built on the management of ‘fear’ as well as competence, it is possible to become increasingly confident very quickly.

This module will help you:

• Understand what builds and saps confidence

• Understand the links between Optimism and Confidence

• Assess the confidence/competence matrix to build appropriate toolkits for self-care

• Integrate Positive Mental Attitude appropriate to the needs of the culture (avoiding a surfeit of ‘happy clappy')

• Surround yourself with a network of positivity

• Use simple techniques to build confidence

Wellbeing and Self-Care

Wellbeing is something we can actually discuss openly these days. Being able to think about ‘self-care’ as a building block of performance allows people to examine their work and lifestyles to begin to ensure they are investing in themselves in order to live a productive and more satisfying life – both at home and at work. This module aims to examine some key tools and strategies to reduce the negative effects of ‘life’ and build wellbeing into daily ‘practice’.

This module will help you:

• Build a wellbeing routine

• Link nutrition, exercise and social life to counteract work stressor

• Build a ‘healthy’ support network

• Understand the need for diversity and inclusion to stimulate innovation

• Provide a practical guide to mindfulness

• Use guided meditation to build mental discipline

• Link meditation and hypnotherapy to reinforce positive thinking

• Link self-care to identity

• Unpack some of the toolkits from Ikigai and Hygge

Positive Relationships

Building productive relationships with people is vital at all stages of life. Understanding what makes ‘us ‘ and others ‘tick’ can be a great first step in understanding the motivations and politics of personal and corporate relationships. This module aims to give people the toolkits to analyse significant work based relationships and to begin to understand different perspectives and approaches.

This module will help you:

• Separate the ‘drama’ from the ‘reality’ in assessing the world around us in order to reduce the stimulus from ‘drama’ and unproductive people

• Deal with conflict and disagreement

• Understand the emotional ‘load’ from family and social relationships

• Build a power/influence grid to help proactively manage relationships internally

• Understand the benefits of networking and useful social interaction

Emotional Management

Being able to manage our emotional ‘states’ is vital for our performance and personal happiness. It also helps build more productive relationships and reduces personal and team ‘drama’. Realising that emotions have a specific purpose and being able to spot where they are triggered is the first step to engage with our own emotional reactions to people and events. This module focuses on the challenges of ‘Fear’ based emotional reactions – the Anxiety module is a useful pairing with this module.

This module will help you:

• Understand the sources of ‘Fear’ with strategies to build courage and confidence

• Understand the links to FOMO and Imposter syndrome and how these can derail performance and satisfaction

• Understand emotions, moods and thinking patterns

• Let go of perfectionism

• Learn to manage personal anger and the invasive emotions of others

High Sensitivity

Approximately 20% of the population experience the benefits and issues related to ‘High Sensitivity’, a state first identified by Elaine Aarons in the USA. HSP’s (Highly Sensitive People) can be prone to greater levels of anxiety and can appear more ‘needy’ and ‘delicate’ than many team members. However, their skill-sets give them huge advantages when an appropriate culture and management style exists. This module aims to dispel the myths and prejudices around ‘sensitivity’ and help get the best from people with massive potential.

This module will help you:

• Understand ‘High Sensitivity’ – its benefits and pitfalls

• Learn how to manage the effects of personal high sensitivity

• Understand how to build relationships with HSP’s and the benefits of doing so

• Realise how ‘too much’ empathy can derail the highly sensitive

Sleep

Getting a good night’s sleep is the foundation for all performance and happiness in both life and at work. This module gives an introduction into many of the practical tools and strategies to help you get to sleep, stay asleep and go back to sleep if you wake at the ‘wrong’ time.

This module will help you:

• Build a sleep routine

• Remove sleep pollutants – both in the environment and in your ‘head’

• Understand the mechanics and neurochemistry of sleep to assess the amount of sleep you need

• Understand how to get back to sleep when waking up at the ‘wrong time

• Understand how to optimise sleep habits to maximise sleep quality when sleep quantity (and time) is limited

Good Mental Health

Mental Health is another subject we can now talk about freely as the stigma previously attached to the subject is being steadily eroded. This module aims to help you understand the factors needed to build a positive mental health culture and lifestyle. It also builds knowledge around what ‘can’ be done to support and help another person’s mental health, rather than focussing on what cannot be done. The module is therefore practical and aims to dispel some of the myths and fragilities often promoted by other mental health courses.

This module will help you:

• Spot the signs of mental health being eroded both in yourself and in others

• Reach out to support others and their mental health

• Link psychological safety and mental health to create cultures that are productive as well as supporting

• Link the effects of reduced potential and mental health

• Understand the range of mental health states from ‘mood’ to clinical conditions and know what to do to avoid ‘overdramatising’ things

• Spot the early signs of suicide ideation and creating conditions of support – with different gender-based strategies

Resilience and Burnout

Resilience has become one of the critical business skills of the twenty-first century and a powerful antidote to burnout. As organisations recognise that a strategic approach is required to achieve their business objectives and get results, we now understand that the ability to cope with change and challenges effectively and bounce back from difficult situations, will allow us to thrive.

This module will help you:

• Link stamina, grit and determination to a ‘mental model’ to manage energy and performance longevity

• Manage bias and thinking triggers to build a ‘new mental narrative’

• Learn to extract learning from ‘failure’ through accountability and innovation

• Assess your personal resilience and understanding where your resilience may be compromised and where ‘burnout’ is a risk

• Understand feelings and thoughts and how to sift between them

• Spot the early signs of burnout

Gender and the Workplace

In an increasingly complex world, the appreciation of gender differences, identities and ‘politics’ is important for people to understand. This module aims to demystify the subject and help people to see through the myths and hype to create a culture where difference is appreciated so that people can be themselves and do their ‘best work’.

This module will help you:

• Understand gender and Identity fact and fiction

• Understand how ‘conflict’ managed well is a sign of difference working

• Learn how to support people experiencing gender identity challenges to ensure they can remain effective team members

• Learn how to avoid the usual uncomfortable subjects and challenges that can arise within teams

Find out how we can tailor any of these modules or the complete workshop to your organisations specific requirements.

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