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A practical course for staff, specialists and managers who wish to remain more resilient, composed and capable of taking action in challenging work environments. The focus is on factors that build resilience, understanding stress, self-regulation, prioritisation and healthy coping strategies. Examples relate to typical stressful situations such as a heavy workload, change processes, conflicts, time pressure and uncertainty.
You will understand how stress arises, which factors promote resilience, and how to deal with stress constructively. You will learn methods for managing acute stress, building up your resources in the long term, and achieving a better balance between demands and rest. By the end of the course, you will be able to recognise your own stress patterns, apply effective coping strategies, and act more decisively in challenging situations.
• Recognising your own stress patterns and stress triggers
• Strengthening resilience factors such as acceptance, self-efficacy and a solution-focused approach
• Applying methods for managing stress in the short and long term
• Developing healthy strategies for prioritising tasks, recovering and coping with change
• A willingness to engage in self-reflection
• An interest in practical methods for day-to-day work
• No prior experience required
*We customize the course outline and content to your specific needs and relevant use cases.
Module 1: Understanding stress
• Clarify the difference between positive motivation, pressure and chronic stress
• Identify individual stressors in everyday working life
• Recognise stress reactions on a physical, emotional and mental level
• Reflect on typical patterns of thought and behaviour under pressure
Module 2: The basics of resilience
• Understanding resilience as a skill that can be developed
• Learning about key resilience factors in a professional context
• Strengthening self-efficacy, acceptance and realistic optimism
• Developing a personal resilience profile
Module 3: Acute Stress Management
• Apply breathing, focus and brief interventions for stressful situations
• Improve your ability to manage emotional arousal and inner restlessness
• Use mental stop signals and de-escalation strategies
• Stabilise your ability to act effectively in high-pressure situations
Module 4: Strengthening long-term resources
• Consciously planning energy management and recovery
• Mobilising supportive relationships and social resources
• Dealing constructively with setbacks and mistakes
• Establishing healthy routines for sleep, breaks and rest in a work context
Module 5: Working Resiliently Amid Change and Uncertainty
• Better contextualising uncertainty, complexity and pressure to change
• Identifying areas of influence and deploying energy in a targeted manner
• Practising solution-focused communication in difficult situations
• Strengthening personal stability during change processes
Module 6: Application and Personal Resilience Plan
• Develop an individual stress prevention strategy
• Define specific measures for one’s own day-to-day work
• Identify team-related support factors
• Reflect on progress and embed sustainable routines
Hands-on learning with expert instructors at your location for organizations.
Master new skills guided by experienced instructors from anywhere.
