Hiểu biết, Công cụ & Mẹo để Kiểm soát Căng thẳng và Xây dựng Khả năng Phục hồi

This training is rooted in the science of how the body and brain react to pressure and stress and offers a step-by-step, practical, and non-fluffy guide to manage your personal and work-related stress and build your resilience.

The content is adapted from corporate workshops I’ve run helping hundreds of employees to manage pressure and build their resilience.

Testimonials

"Everyone on the team found the workshop incredibly helpful. They're all talking about the things they'll do differently."
Director of Comms, Adobe

“Now I frequently go back to my notes from the session and identify which self-help methods may be useful at different times.”
Product Designer, Ford (Smart Mobility team)

“Thank you for such a useful session, Paul. For me to make positive changes following a piece of training, I need two things. 1, to buy into the evidence/science and 2, plenty of tips to actually try. Your session gave both.”
Marketing Director, Saputo

“Top class, insightful and really enjoyable. Loved how immediately applicable and practical it was.”
Strategic Planning Director, Lucky Generals (advertising agency)

The flow of the course has been very carefully considered with concise video tutorials in clearly defined sections, in a logical order.

Section 1 - UNDERSTAND THE STRESS REACTION
This forms the foundation for everything that follows. How the body and brain respond to pressure and the effect of the stress reaction. How the brain’s survival mechanism produces ‘lower order’ emotional reactions that can be unhelpful and inaccurate.

Section 2 - HOW TO REFRAME YOUR THINKING WHEN FACED WITH A CHALLENGING SITUATION
Understanding the ‘thinking traps’ we sometimes fall into. How you can step back, strip out the emotion and focus on what you can control to re-assess and handle challenging situations. A practical exercise for you to analyse and reframe a stressful situation you’ve experienced.

Section 3 - HOW MEDITATION AND BREATHING EXERCISES HELP WITH STRESS
I’ve found that meditation is quite misunderstood. What it is, how it works, how to do it.

In this section I talk about the science behind, and benefits of, mindfulness and breathing techniques, including scientific evidence of how they impact the brain and the stress reaction. And I’ll explain how you can make it a beneficial habit (which is especially useful if you’ve tried meditation and given up).

Section 4 - BETTER FOCUS, LESS STRESS
I’ll explain why technology makes us butterfly between tasks. You can do a quiz to explore your relationship with your phone and I’ll talk you through 7 practical micro-steps you can take to spend less time on your phone. I’ll explain why multi-tasking is a myth and there are practical ideas on how you can work more productively.

Section 5 - HOW YOUR LIFESTYLE IMPACTS STRESS
How aspects of your lifestyle impact the way the body responds to pressure and can help build resilience. Here I’ll talk about exercise, getting out in nature, sleep and the benefits of learning something new.

Section 6 - SUMMARY - BRINGING IT ALL TOGETHER
I reflect on what I've covered throughout the course and you can start to build a personal plan to manage stress and build your resilience.