Building mental resilience

Course objectives

Constructive attitude and professional behaviour in difficult situations. Identifying stressful triggers and dealing with them constructively. Increase awareness of the harmful effects of long-term stress. Learning techniques of coping with stress. Arouse motivation to work on reducing stress levels. Increase awareness of how to build psychological resilience. Learning about techniques of planning and organizing time.

Benefits

• Ability to recognise signs of stress
• Understanding of the process of stress reaction
• Diagnosis of own susceptibility to stress
• Learning types of emotions and their functions for the human organism
• Ability to regulate and control emotions
• Learning relaxation techniques to use in the workplace
• Developing the ability to relax constructively and effectively

Training scope

MODULE: STRESS AND EMOTIONS – HOW TO DEAL WITH THEM

1.What is stress?

• Eustress and distress
• Factors causing stress
• Phases of a stressful reaction
• The effects of stress

2. How to deal with stress?

• Self-diagnosis of stress areas
• Type A and B personality types
• Short term coping methods
• Long term methods of coping with stress

3. Managing emotions in professional life

• Perceiving and naming emotions
• Constructive expression of emotions as an element of stress reduction
• Mood and its impact on work performance
• Techniques for changing mood
• Managing emotions – techniques of controlling emotions

MODULE: MENTAL RESILIENCE – HOW TO STRENGTHEN IT?

1.Immunologically strong personality

• Eight qualities of an immunologically strong personality
• Resilience, or how to build your own foundation of strength
• Sensitivity to inner signals in the concept of Gary E. Schwartz
• How to build your inner strength
• 4C Model: Control, Commitment, Challenge, Confidence

2.Building the foundations for an assertive attitude

• Anti-stress techniques to restore balance
• Muscle tension reduction techniques
• Visualization
• Positive autosuggestion

3.Assertiveness as a method of strengthening our psychological resilience

• What does an assertive attitude mean?
• Assertive “I” message
• Setting boundaries and taking care of your needs
• Assertive acceptance of criticism and praise

MODULE: ORGANISATION AND MANAGEMENT OF YOUR OWN TIME

1.Organizing own work

• Criteria for setting priorities – Eisenhower’s principle
• Techniques for dealing with changing priorities of tasks
• Main principles of good work organisation according to Covey
• Task flow according to David Allen’s GDT methodology

2.Main principles of planning

• The Pareto principle
• 60/40 rule
• Parkinson’s law
• Hofstadter’s law
• ALPEN method

3.Evaluation of own ability to use time

• Diagnosis of own work style
• Strengths and weaknesses of time management
• Gains from time management

4.Self time management inventory

• Mistakes in time management
• Preventing time thieves
• Proactive versus reactive approach

Audience

Young managers, people working at the interface with the external customer, people who are highly interdependent on the activities and work of external and internal customers, employees at all levels of the organisation exposed to work under time pressure and multi-tasking.