Objectives

Upon completion of this course, participants will be able to:

• Differentiate between healthy stress, chronic stress, and the three dimensions of burnout.
• Identify personal physiological and psychological signs and stages of stress and approaching burnout.
• Apply cognitive restructuring techniques to challenge and reframe stressful thought patterns.
• Master practical, in-the-moment relaxation and mindfulness techniques for rapid stress reduction.
• Establish and assertively maintain professional and personal boundaries to protect time and energy.
• Develop a sustainable self-care plan encompassing physical health, social connection, and recovery.
• Utilise effective time management and prioritisation strategies to reduce feelings of being overwhelmed.
• Advocate for systemic changes to reduce chronic workplace stressors and improve work-life balance.

Target Audience

• Employees at all levels experiencing high-pressure work environments or long hours.
• Managers and Leaders responsible for the well-being and workload of their team members.
• Individuals who struggle with work-life integration or feel consistently over-committed.
• High-performers and perfectionists prone to self-criticism and over-exertion.
• Human Resources Professionals seeking to implement effective wellness initiatives.

• Guided relaxation, deep breathing, and mindfulness practice sessions.
• Group work on identifying and challenging common stressful thought patterns.
• Case studies of individuals and companies successfully implementing wellness strategies.
• Individual development of a personalised Stress & Burnout Prevention Plan.
• Role-playing boundary-setting and assertive communication scenarios.

Unit 1: Understanding Stress and the Burnout Cycle

• Defining the "Fight, Flight, or Freeze" response and its modern-day professional triggers.
• Understanding the short-term and long-term physical and mental health effects of chronic stress.
• Identifying the difference between acute (short-term) and chronic (long-term) stress.
• Self-assessment: Mapping personal stress symptoms and typical triggers.

• The three core components of burnout: Exhaustion, Cynicism, and Reduced Efficacy.
• Identifying the progressive stages of the burnout cycle.
• The difference between individual and organisational causes of burnout.
• Strategies for talking to managers or HR about potential burnout.

Unit 2: Cognitive and Emotional Stress Management

• Introduction to Cognitive Restructuring: Identifying and challenging irrational beliefs.
• Applying the "Is it True?" filter to reduce anxiety and catastrophic thinking.
• Techniques for cultivating gratitude and focusing on elements within your control.
• The use of positive self-talk and affirmations to interrupt negative thought spirals.

• Mastering the 4-7-8 breathing technique for immediate nervous system regulation.
• Simple mindfulness and grounding exercises (The 5-4-3-2-1 technique).
• The power of the "mental pause" to create space before reacting to a stressor.
• Strategies for using humour and perspective-taking to diffuse tension.

Unit 3: Behavioural Strategies and Boundaries

• Distinguishing between 'Urgent' and 'Important' to focus on high-impact tasks.
• Techniques for effective delegation and avoiding "perfectionism paralysis."
• The importance of scheduling intentional breaks and transition periods throughout the day.
• Batching similar tasks to reduce cognitive load and attention residue.

• Identifying professional and personal boundaries that need to be established.
• Assertive communication techniques for setting and maintaining boundaries (The Art of 'No').
• Strategies for disconnecting from work: Creating a strict "end-of-day" ritual.
• Managing the guilt and anxiety associated with prioritizing self-care.

Unit 4: Building a Sustainable Self-Care Plan

• Optimizing physical health: Sleep hygiene, nutrition, and exercise as resilience pillars.
• The vital role of social connection, hobbies, and activities outside of work.
• Financial well-being and its impact on overall stress levels.
• Identifying and seeking appropriate professional help (counseling, coaching, medical).

• Understanding the four types of rest (Physical, Mental, Emotional, Spiritual).
• Developing a "Recharge Routine" for evenings and weekends.
• Strategies for managing the emotional labour of a demanding role.
• The practice of self-compassion and reducing self-criticism.

Unit 5: Organisational and Personal Action

• Developing a comprehensive, personalised Stress and Burnout Prevention Plan.
• Group discussion on advocating for system-level change in the workplace (e.g., meeting culture, workload).
• Role-playing a boundary-setting conversation with a manager or colleague.
• Commitment setting for implementing one major lifestyle change immediately.