In today’s world, chronic stress is something many of us deal with and we all understand the importance of finding balance in our lives. Stress triggers a cascade of changes within our minds and bodies, interconnecting our emotions, thoughts and behaviours. It significantly influences how we feel internally and shapes our perspective on life.
The key to a balanced, harmonious existence lies in nurturing a healthy mind, body and spirit. Recognising and addressing your stressors is crucial to supporting your daily activities effectively.
I have designed a 12-week coaching course helping you overcome stress and burnout and achieve work-life balance while transforming your personal and professional life. It’s about taking an active stance against stress rather than allowing it to passively affect you.
Active stress management empowers you to identify your stressors and take proactive steps to bring about positive change.
My goal is to enhance your confidence in understanding and processing your emotions and thoughts, while also improving your communication skills in various aspects of life, be it at work, at home, or with friends.
The course is delivered online through face-to-face sessions on platforms like Zoom or Microsoft Teams, accompanied by weekly handouts for you to complete. Each session lasts approximately 60 minutes, consisting of 30 minutes of therapy and 30 minutes of coaching, ensuring you receive everything you need from the programme. Throughout the course, you will benefit from 24/7 access to me for any questions or concerns which can be communicated through Signal. I endeavour to respond to all written or voiced messages within 48 hours to ensure continuous support and guidance.
By completing this course, you will achieve the following outcomes:
Who is the course for?
This course is designed for individuals who are willing to put in the effort to understand and develop themselves.
Each module covers a range of topics and skills relevant to personal and professional growth such as emotional intelligence, effective communication, stress management techniques and leadership development.
In addition to the coaching aspect, the therapy sessions will focus on introspection and self-discovery. You will learn to recognise limiting thoughts and beliefs, transform negative thought patterns, release painful memories and reprogram your mind for positive change. Topics covered include goal setting, overcoming setbacks, challenging distorted thoughts and addressing traumas and anxieties.
You will also gain insights into the importance of setting boundaries, managing stress and developing healthy coping mechanisms. You will also be equipped with relaxation techniques and strategies to create a stress log.
The course also addresses specific challenges related to working in a hybrid environment or from home, as well as managing stressed and burnt-out colleagues and employees.
If you’re interested in enrolling in this course, please let me know and I will provide further details on registration and pricing.
The learning path consists of the following modules:
1: Life Cycle and Defining Your Life Goals
Understand the different stages of the life cycle and their impact on your priorities and goals.
Reflect on what you truly want from life and set meaningful objectives.
2: Imposed Goals and Beliefs – Internal and External
Identify the goals and beliefs that have been imposed on you by societal expectations, family or peers.
Examine how these imposed goals and beliefs may have influenced your choices and fulfilment.
3: The Impact of Core Beliefs
Explore the power of core beliefs and how they shape your perception and actions.
Recognise and challenge limiting beliefs that hinder your progress towards work-life balance.
4: Avoiding Distractions and Monitoring Progress
Understand the potential consequences of losing focus and neglecting your work-life balance.
Learn strategies to avoid distractions and develop effective monitoring systems for progress.
5: Adapting to Life Changes and Staying on Track
Recognise life changes that can alter your priorities and goals.
Develop resilience and flexibility to adapt while staying committed to your work-life balance.
6: Creating a Vision Board
Utilise the power of visualisation by creating a vision board that represents your desired work-life balance.
Identify key elements, aspirations and values to reinforce your vision.
By the end of this module you will have gained a deeper understanding of your life goals, recognised and challenged limiting beliefs and developed strategies to monitor and maintain work-life balance. The vision board exercise will serve as a visual reminder of your aspirations, providing inspiration and motivation throughout the course.
1: Identifying Emotional Triggers
Understand the concept of emotional triggers and their impact on our thoughts, emotions and behaviours.
Develop self-awareness to identify personal emotional triggers.
2: Developing Emotional Intelligence
Explore the components of emotional intelligence: self-awareness, self-regulation, motivation, empathy and social skills.
Learn strategies to cultivate and enhance each component of emotional intelligence.
3: Commanding Your Emotions
Understand the power of emotional self-control and its role in managing negative emotions.
Practice techniques to regulate and redirect emotions in challenging situations.
4: Tackling Anger and Emotion Management
Recognise the nature of anger and its impact on personal wellbeing and relationships.
Develop effective strategies to manage and express anger in healthy and constructive ways.
5: Conflict Resolution with Emotional Intelligence
Understand how emotional intelligence can contribute to effective conflict resolution.
Learn communication techniques and conflict resolution strategies to enhance relationships and find win-win solutions.
6: Interpersonal Skills and Increasing Emotional Intelligence
Explore the importance of interpersonal skills in developing emotional intelligence.
Practice active listening, empathy, assertiveness and effective communication to strengthen interpersonal connections.
By the end of this module, you will have gained a deeper understanding of emotional triggers, developed emotional intelligence and acquired practical skills to manage negative emotions and resolve conflicts effectively. The module will empower you to enhance your self-awareness, regulate your emotions and foster meaningful and productive relationships with others.
1: Setting Boundaries
Understand the importance of setting boundaries in personal and professional relationships.
Identify areas where boundaries are needed and discover different types of boundaries.
2: Respecting Yourself and Others
Recognise the value of self-respect and its impact on assertiveness.
Learn strategies to cultivate self-respect and treat others with respect.
3: Effective Communication: Tone and Pitch
Understand the role of tone and pitch in conveying assertiveness.
Practice techniques to use the appropriate tone and pitch to express your opinions and assert your needs.
4: Utilising Boundaries in Life
Explore the reasons behind establishing boundaries in different areas of life.
Apply practical strategies to set and enforce boundaries effectively.
By the end of this module, you will have developed the skills and knowledge to assertively set boundaries, respect yourself and others, communicate effectively and understand the importance of boundaries in various aspects of life. You will gain the confidence to express your needs, opinions and preferences while maintaining healthy relationships and personal wellbeing.
1: Self-Awareness in Communication
Build awareness of your own behaviour and communication style.
Identify strengths and areas for improvement in your communication approach.
2: Observing and Understanding Others’ Behaviours
Learn to recognise and interpret non-verbal cues and behaviours exhibited by colleagues and family members.
Develop empathy and understanding towards different communication styles.
3: The V.A.K.D.A. Model
Gain an insight of the V.A.K.D.A. model (Visual, Auditory, Kinaesthetic, Digital and Auditory-Digital) to enhance communication effectiveness.
Adapt communication styles to match the preferences of others.
4: Communication with Different Personality Types
Understand the impact of personality types on communication dynamics.
Develop and build strategies to effectively communicate with individuals who have similar and opposite personality types to you.
5: Body Language and Rapport Building
Recognise the importance of body language in communication.
Practice sensory acuity, matching and mirroring and creating rapport through body language.
6: Handling Complaints from Clients and Colleagues
Develop skills to handle complaints in a professional and empathetic manner.
Understand effective techniques for resolving conflicts and finding mutually satisfactory solutions.
7: Understanding Individuals with ADHD, ADD, Autism, Dyslexia
Gain insights into the unique communication needs of individuals with ADHD, ADD, Autism and Dyslexia.
Learn how to adapt communication approaches, utilise appropriate body language and support emotional processing.
By the end of this module, you will have enhanced your communication skills by becoming more self-aware, understanding others’ behaviours, applying the V.A.K.D.A. model, adapting to different personality types, utilising body language effectively, handling complaints with empathy and communicating with neurodivergent individuals. These skills will enable you to establish positive and effective communication in both professional and personal interactions.
1: The Triple A Approach
Understand the Triple ‘A’ Approach (Awareness, Acceptance, Action) as a framework for managing stress effectively.
Develop awareness of personal stress triggers and their impact.
2: Energy Management vs Time Management
Recognise the difference between energy management and time management in stress reduction.
Learn strategies to optimise energy levels for increased productivity and wellbeing.
3: Defence Mechanisms and Errors in Thinking
Identify common defence mechanisms and their role in managing stress.
Recognise errors in thinking patterns and learning techniques to challenge and reframe them.
4: The Emotions’ Wheel
Understand the Emotions’ Wheel as a tool for emotional awareness and regulation.
Practice techniques to manage and express emotions in a healthy way.
5: Sleep Deprivation and Sleep Diary
Recognise the impact of sleep deprivation on stress levels and overall well-being.
Implement a sleep diary to monitor sleep patterns and identify areas for improvement.
6: Coping with Anxiety and Dealing with Panic Attacks
Develop coping strategies to manage anxiety and prevent panic attacks.
Learn relaxation techniques and mindfulness practices to reduce stress and promote calmness.
7: Overcoming Phobias and Fears (Short-term and Long-term)
Understand phobias and fears and their underlying causes.
Explore short-term and long-term strategies to overcome phobias and fears.
8: Enhancing Self-Confidence
Cultivate self-confidence through positive thinking, self-affirmations and self-compassion.
Develop strategies to overcome self-doubt and build a strong sense of self-worth.
9: Anger Management and Underlying Causes
Explore the relationship between stress, anger and underlying causes.
Learning techniques to manage anger effectively and address its root causes.
10: Positive Mindsets for Encouragement
Understand the four positive and useful mindsets for encouragement and resilience and incorporate these mindsets into daily life to combat stress and promote wellbeing.
11: Affirmations for Stress Reduction
Understand the power of affirmations in managing stress and promoting positive thinking.
Create personalised affirmations to foster a resilient mindset.
12: Physical Relaxation Techniques and Building Support Networks
Practice physical relaxation techniques to manage stress at work and home.
Create a stress log to track stressors and implement strategies to establish a strong support network.
13: Managing Stressed and Burnt-Out Colleagues and Employees
Learn strategies to support and manage colleagues or employees experiencing stress and burnout.
Promote a healthy work environment and foster employee wellbeing.
14: Working in a Hybrid Environment
Address the unique challenges and stressors of working in a hybrid work environment.
Develop strategies to maintain work-life balance and manage stress effectively.
15: Working from Home
Explore the benefits and challenges of remote work.
Implement techniques to optimise productivity, manage boundaries and reduce stress while working from home.