Personal and Business Competencies / Business Skills

Monday syndrome - coping with stress and building work-life balance

The training addresses the key challenges of managing stress in work and private life environments, focusing on building a sustainable life balance. The program is based on the latest findings in the neuroscience of stress, showing that as many as 86% of the situations we fear never happen, and only 6% are events resulting from our own actions.

Issues

Stress - the mechanics of the emergence of tension.
Autocoaching in reducing stress and building work-life balance - how to find work-life balance?
Managing yourself over time.
Relaxation techniques interacting through the body.
Anti-stress techniques affecting through the mind.
Assertive communication for stress-free work.

Benefits

The stimuli that cause the most stress, depending on your personality and those around you, so you will be able to avoid highly stressful situations;
You will identify areas in your personal and professional life that affect your life imbalance;
You will increase your efficiency at work by using a comprehensive set of tools for planning and priortizing tasks;
To control your work environment through the use of work and leisure scheduling methods;
You will cope with increasing stress in difficult situations with the knowledge of breathing exercises that reduce tension and improve concentration;
You will increase your overall stress resistance with the help of performing relaxation exercises for the body and mind;

Who is this training for?

People who feel that they cannot cope with stress in their daily and/or professional lives; people who feel discomfort at the thought of difficult tasks awaiting them at work; people who feel internal blocks at the thought of crises that may occur in their environment; people who feel that stress prevents them from acting effectively

Training program

Module 1 - Stress - the mechanics of the emergence of tension
Stress and the reptilian brain - the physiological reaction of the body to a threat and the mechanism of its formation
Eustress and distress - good and bad consequences of stress on performance at work
The most common stressors - knowing and naming your own emotions
Overview of stressors - sources of stress and their impact on self and team effectiveness
Time pressure and its consequences
Personality traits according to C.G.Jung vs. emotional sensitivity to external stimuli
Red stress - in people focused on fast work results
Stress of the yellows - in people focused on atmosphere and influence on people
Green stress - in people focused on empathy and stability
Blue stress - in people focused on perfect results
Module 2 - Self-coaching in reducing stress and building work-life balance - how to find work-life balance?
Diagnosis of the level of life balance - a test indicating the level of work-life balance
Wheel of life and other coaching tools to identify areas of life that do not bring satisfaction
Professional burnout and workaholism - how to spot them yourself?
Phases of professional burnout (exhaustion, isolation, permanent demotivation) - their symptoms and 'rescue' reactions
Workaholism checklist - how to distinguish commitment from addiction?
Cartesian questions - self-coaching questions to check the level of commitment to work
Module 3 - Managing yourself in time
Time task management vs. energy - when do I perform my tasks most effectively? Daily efficiency curve
Type A personality criteria - how do I recognize that I am rushing too hard?
Prioritization tools:
Creating task lists and the principle of the round binder - how not to get lost in the tasks to be done?
Prioritizing in a few simple steps - ABCD principle, Eisenhower matrix, ALPEN principle, 15 minute rule
Walt Disney technique - creating a space conducive to problem solving
Goal-setting tools:
SMART and SMARTER formulas in goal formulation - criteria for a well-formulated goal
Tree of consequences - same tasks, different goals, different consequences, how to identify the consequences of planned actions?
Vonnegut method- planning activities with a set goal

Module 4 - Relaxation techniques interacting through the body
Anti-stress gymnastics - physical exercises to reduce the level of negative emotions
Alexander technique - proper body positions and breathing exercises as the key to complete mental and physical balance
Jacobson method - relaxation exercise involving tensing and relaxing individual muscle parts in a specific order
Anti-stress massage - learning self-massage of the head, face, neck and forearms
Breathing exercises to help lower tension levels
Module 5 - Anti-stress techniques affecting through the mind (part 1)
anti-stress mental techniques: autosuggestion, listening to your own feelings, visualization, anchoring
Schulz autogenic training - tell your body not to stress, or neuromuscular relaxation techniques - practical training
Techniques for controlling the mental response to stress - mindfulness, determination, primary brain control, progressive relaxation, anxiety control, felicity factor, mental decluttering, anchor assessment, 4A rule
Module 6 - Assertive communication for stress-free work
I messages in communication - how to talk so as not to arouse aggression?
Expressing complete messages - Schulz von Thun's four planes of communication (facts, appeal, self-expression, relationships)
Constructive criticism - how does it work?
The determinants of constructive criticism
The role of consistency and expectations in constructive criticism
Constructive praise - what to appreciate others for and when?
Constructive praise - an anti-stress two-way action
A scheme for giving assertive praise

Delivery Methods

Online

Convenience of participating from anywhere
Interactive live sessions with trainer
Materials available for 30 days
No travel costs

On-site

Direct contact with trainer and group
Intensive hands-on workshops
Networking with other participants
Full focus on learning

Frequently asked questions

Who is the Monday syndrome - coping with stress and building work-life balance training for?

This training is designed for professionals looking to develop skills in monday syndrome - coping with stress and building work-life balance. Required level: intermediate.

How long is the Monday syndrome - coping with stress and building work-life balance training?

The training lasts 2. Available in online or on-site format.

Will I receive a certificate?

Yes — every participant receives a completion certificate confirming acquired competencies. EITT holds ISO 9001 accreditation.

Can this training be conducted for a closed group?

Yes — we offer dedicated closed trainings for companies. We customize the program to your team's needs. Contact us for an individual quote.