Stress Management Course

Stress Management Course

R3 000,00

Equip yourself with practical tools to manage pressure, build resilience, and live a balanced life.

Course Overview

This interactive and highly practical programme provides learners with a comprehensive understanding of stress — what it is, how it affects the body and mind, and how to manage it effectively. Using scientifically supported models, self‑reflection exercises, and real‑life strategies, participants identify their personal stressors (internal and external), understand the difference between positive and negative stress, and develop personalised coping mechanisms.

The course empowers individuals to achieve greater emotional wellbeing, improved performance at work, enhanced relationships, and increased resilience to daily challenges.

Category:

Description

 

Duration: Typically delivered over 1 day depending on organisational needs.

By the end of this course, learners will be able to:

  1. Understand Stress
  • Define stress and the stress cycle
  • Explain the “fight or flight” response and its physical, emotional, and cognitive effects
  • Recognise the difference between acute and chronic stress
  1. Identify Internal and External Stressors
  • Distinguish between stressors you can control (internal) and those you can’t (external)
  • Explore how thoughts, beliefs, upbringing, and expectations influence stress
  • Understand how modern 21st‑century stress differs from earlier generations
  1. Recognise the Difference Between Positive and Negative Stress
  • Identify the benefits of positive (eustress) stress
  • Understand how negative stress impacts performance, motivation, and physical health
  • Assess personal stress levels using self‑assessment tools
  1. Manage Four Key Workplace Stress Types

Based on Dr. Karl Albrecht’s model:

  • Time stress
  • Anticipatory stress
  • Encounter stress
  • Situational stress
    Learn practical techniques to manage each type directly and effectively.
  1. Develop Healthy Coping Mechanisms
  • Replace unhealthy coping habits with healthier alternatives
  • Use relaxation techniques, mindfulness, and breathing exercises
  • Understand the “4 A’s” — Avoid, Alter, Adapt, Accept
  • Build emotional intelligence and communication skills to navigate stress better
  1. Create a Personal Stress‑Management Action Plan
  • Use the “Wheel of Life” to assess life balance
  • Identify priority areas needing attention
  • Build a personalised “Stress Relief Toolbox”
  • Set realistic, achievable lifestyle adjustments for long‑term wellbeing

Module 1: Understanding Stress

  • What is stress?
  • What is stress management?
  • Impact on body, thoughts, behaviour, and emotions
  • Fight‑or‑flight response explained

Module 2: Internal vs External Stressors

  • Personality‑based stress (internal)
  • Environment‑based stress (external)
  • Perfectionism: healthy vs unhealthy
  • Managing and reframing internal thoughts

Module 3: Positive vs Negative Stress

  • Benefits of eustress
  • Risks and symptoms of distress
  • Acute vs chronic stress
  • Personal stress evaluation tools

Module 4: Four Common Workplace Stresses

  • Time, Anticipatory, Encounter, Situational stress
  • Practical strategies and reflection exercises for each type

Module 5: Stress Management & Coping Techniques

  • Lifestyle and wellness strategies
  • Relaxation, mindfulness and breathing techniques
  • Improving sleep, diet, exercise
  • Setting boundaries and saying “no”
  • Time‑management and prioritisation

Building supportive relationships

  • Face‑to‑face workshops
  • Virtual (MS Teams / Zoom)
  • Blended format
  • Includes individual exercises, group discussions, self‑assessments, videos and practical demonstrations

Related products