This stress management course is specifically for people dealing with stress in their professional lives.
The course tutor will help delegates attending our stress management course understand their own stress levels and what causes them. As a result of attending this stress management course, delegates will be capable of managing their stress levels and well being. In fact, after people have experienced our stress management course and worked with our stress-reducing techniques, they will automatically use them again and again as they work so well.
"They were very pleased with the course and felt that they learnt a lot from it, they were also very impressed with the course tutor and the outlay of the course.”
Jacinta Moir, HR & Payroll Co-ordinator
All our trainers are professionally qualified with years of experience delivering tailored training for some of Irelands most respected organisations such as SME’S, large multinationals, Government Departments, Charities, County Councils and so on. Protrain courses are tailored to reflect the real world your staff work in so your input is critical to make certain we customise the course to your needs and make this stress management course a true success.
Course Objectives for Stress Management
On completion of this stress management course, participants will be aware of their own “stressors” in both their work and private lives. They will have acquired techniques to reduce the adverse health effects of stress, by developing appropriate coping mechanisms. They will learn that they are in control of their own lives and that this is the foundation of stress management, by taking charge of their thoughts, emotions, schedule, environment and learn how to cope with problems to achieve a balanced life of work, relationships, relaxation and fun, as well as developing the resilience to hold up under pressure to meet challenges assertively.
- Introductions & Objectives
- What is stress? In life and work
- Short and long term health effects of stress
- Identify your own work and life typical stressors
- How do you currently “cope” with them?
- Environmental or perceptual influences
- If you always do what you always do you’ll always get what you always get If If
- How to break the cycle
- Personality influences
- Natural/genetic associated “stressors”
- How to understand and cope with them in yourself and others
- Holmes & Rahe self-inventory of the 43 typical stressors
- External vs. internal stressors
- Unhealthy coping mechanisms
- Healthy coping mechanisms
- Change: the 4 Decision options
- Typical stressors in the workplace
- Saying “no” and other stress avoidance techniques
- Maintaining professionalism
- 6 strategies to cope with stress
- Setting goals and objectives (SMARTS technique) for yourself
- 3 prioritising techniques for decision making
- Your own action plan
- Quick relaxation techniques for everyday use.
- Summary & Course evaluations
Here are four simple techniques for managing stress:
Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually, we keep self-talk in our heads. Self-talk can be positive ("I can do this" or "Things will work out") or negative ("I'll never get well" or "I'm so stupid").
Negative self-talk increases stress. Positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones. For example:
|"I can't do this."||"I'll do the best I can."|
|"Everything is going wrong."||"I can handle things if I take one step at a time."|
|"I hate it when this happens."||"I know how to deal with this; I've done it before."|
To help you feel better, practise positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts.
Having trouble getting started? Try positive statements such as these:
"I've got this."
"I can get help if I need it."
"We can work it out."
"I won't let this problem get me down."
"Things could be worse."
"I'm human, and we all make mistakes."
"Someday I'll laugh about this."
"I can deal with this situation."Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.
Emergency Stress Stoppers
There are many stressful situations — at work, at home, on the road and in public places. We may feel stress because of poor communication, too much work and everyday hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.Try these emergency stress stoppers. You may need different stress stoppers for different situations and sometimes it helps to combine them.
- Count to 10 before you speak.
- Take three to five deep breaths.
- Walk away from the stressful situation, and say you'll handle it later.
- Go for a walk.
- Don't be afraid to say "I'm sorry" if you make a mistake.
- Set your watch five to 10 minutes ahead to avoid the stress of being late.
- Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
- Drive in the slow lane or avoid busy roads to help you stay calm while driving.
- Smell a rose, hug a loved one or smile at your neighbor.
- Consider meditation or prayer to break the negative cycle.
When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress. You don't have to do a lot to find pleasure. Even if you're ill or down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book. Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.
- Start an art project (oil paint, sketch, create a scrapbook or finger paint with grandchildren).
- Take up a hobby, new or old.
- Read a favourite book, short story, magazine or newspaper.
- Have coffee or a meal with friends.
- Play golf, tennis, ping-pong or bowl.
- Sew, knit or crochet.
- Listen to music during or after you practice relaxation.
- Take a nature walk — listen to the birds, identify trees and flowers.
- Make a list of everything you still want to do in life.
- Watch an old movie on TV or rent a video.
- Take a class at your local college.
- Play cards or board games with family and friends.
Relaxation is more than sitting in your favourite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements) and meditation. Like most skills, relaxation takes practice. Many people join a class to learn and practise relaxation skills. Deep breathing is a form of relaxation you can learn and practice at home using the following steps. It's a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress.
- Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes.
- Picture yourself in a peaceful place. Perhaps you're lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind.
- Inhale and exhale. Focus on breathing slowly and deeply.
- Continue to breathe slowly for 10 minutes or more.
- Try to take at least five to 10 minutes every day for deep breathing or another form of relaxation.