How to de-stress yourself & your team: Stress Management and Resilience

This online training workshop will help you to regain clarity, control and calm. You'll reduce your stress and anxiety, and rebuild confidence in your ability to cope. And if you're responsible for managing others, you learn the best ways to listen and talk to people with stress at work so they respond effectively.

What Will I Learn?

How to recognise the behavioural, physiological & emotional symptoms of unhealthy stress in yourself and others

How to break bad habits – and get into more productive, good habits

Exercises to control stress & anxiety using breathing & relaxation exercises, energy medicine & focus techniques

How to recognise symptoms of stress in others, including spotting toxic language and thinking & how to listen and talk to people suffering from stress

Stress and anxiety can make us feel trapped and alone. It can affect our ability to make rational decisions, to get things done, to be enthusiastic. Our e learning training stress management workshop will help you regain clarity, control and calm – leading you to reduce your stress and anxiety, and rebuild confidence in your ability to cope. For those with responsibly for managing others’ well-being, you'll learn the best ways to listen & talk to people with stress so they respond effectively. From tips & techniques for relieving stress at work, to methods for addressing your mindset and beliefs, you’ll learn how to boost your resilience to avoid relapses.


1. Understanding stress

What is the impact of stress to individuals, teams and organisations? What is an optimum level of stress and when does stress become dangerous? What are the emotional, behavioural, mental and physical signs of stress? What are the most common stressors? This online training workshop looks at the stats, evidence and research in the field of stress management to answers these common questions.

1. Understanding stress

Length: 10 minutesTutor: Sonia Gavira

2. Breaking out of the negative cycle of stress

This video looks at how a negative cycle of stress develops. And you’ll learn how to overcome your triggers and take back control by addressing dysfunctional beliefs.

3. How different people respond to stress

Our underlying values can create useful, productive behaviours – or drivers – but when overdone can result in rigid attitudes and ways of working that lead to negative stress. This video looks at the five belief drivers that cause us to react in unhelpful ways. It comes with a self-assessment questionnaire to help you identify your dominant dysfunctional driver.

4. Creating balance

In this video, you’ll see practical exercises to help you cope with stress and anxiety: different breathing techniques; relaxation exercises; mindfulness exercises; and focus techniques.

4. Creating balance

Length: 17 minutesTutor: Sonia Gavira

5. Building endurance: part 1

Here we explore long-term strategies for building your endurance. We explore the habit cycle and how to break bad habits. And we provide advice on how you can improve each of the four ‘pillars of health’: nutrition (with expert advice from a trained nutritionist); exercise; relaxation; and sleep. You also see why social connections are key to well-being.

6. Building endurance: part 2

Fundamental to building resilience and your endurance are your mindset and beliefs. We look here at ‘locus of control’; the difference between an agile and fixed mindset; and you’ll learn how to reframe situations to think positively and to be in control.

7. Boosting resilience

How do you fill up your energy pot? This video looks: at the rhythm of your day and how this affects your energy levels; the 90-90-1 rule; and how to set boundaries to ensure you don’t get overwhelmed and stressed.

7. Boosting resilience

Length: 6 minutesTutor: Sonia Gavira

8. Managing your team’s stress

The online training video shows people who need to manage others how to recognise when team members are stressed. This includes knowing what ‘toxic language’ to look out for, and the typical stress triggers. You’ll plot each of your team members’ personality type, signs of stress, language, stress triggers, resilience, locus of control, and individual protocols to make an assessment of the different levels of stress, and what might tip individuals into the danger zone.

9. How to talk to people who are stressed

This last video shows you a 7-step process for talking to people suffering from stress, taking a blended coaching and person-centred therapeutic approach.

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Tutor support for all 9 modules
1 hour 27 minutes of online videos
Approx two hours of self-completion written exercises
Audio downloads available
42 page course workbook pdf, which includes extra tips, exercises & subject-area research
Certificate of completion. (No time limit for completing your course)
111 learners on this course


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Sonia Gavira