Stress Management, Emotional Regulation & Burnout Prevention

Module 1: Understanding Stress – Enemy or Ally?

Stress mechanisms, symptoms, and the fight/flight/freeze/fawn responses

Module 2: Burnout – Spot It Before It Burns You Out

MBI test, key symptoms, root causes, energy mapping

Module 3: Mental Resilience – Your Inner Strength

Personal agency, cognitive flexibility, supportive relationships, self-care

Module 4: Emotional Regulation – From Tension to Calm

Core emotions, Hawkins’ method, emotional self-awareness

 Module 5: Practical Stress Management – Everyday Tools

Relaxation techniques, breathing exercises, Pomodoro, Eisenhower Matrix

Module 6: Boundaries & Balance – Assertiveness 4.0 in Action                                                                                                        Work-life harmony, managing energy, setting inner and outer boundaries, Assertiveness 4.0

Module 7: Psychological Safety – The Foundation of a Healthy Team                                                                                                             Based on research by Amy Edmondson and Google’s Project Aristotle – how trust, openness, and permission to speak up reduce stress and boost collaboration

Training Methods and Practical Exercises:

The sessions will be delivered using interactive and experiential learning methods, enabling participants to develop skills through practice and reflection. The following training techniques will be applied:

·       Discussions – both trainer-led and peer-driven conversations that encourage deeper reflection, the confrontation of perspectives, and collaborative problem-solving.

·       Practical exercises – targeted activities designed to enhance specific interpersonal skills and build confidence in applying them to real-life professional situations.

·       Case and scenario analysis – working with real or hypothetical situations to uncover underlying causes, understand consequences, and explore effective responses.

·       Simulations – recreating realistic work-related tasks and team dynamics to allow participants to experiment with new strategies in a safe environment.

·       Role-playing – practicing communication and conflict resolution through situational enactment, with feedback focused on increasing self-awareness and skill development.

·       Questionnaires and self-assessment tools – helping participants identify their typical stress reactions, communication styles, and personal strengths or growth areas.

Participants learn to:            

·       Recognize and consciously manage their individual stress reactions (fight, flight, freeze, fawn) in daily work situations

·       Detect early signs of burnout and take preventive actions to protect personal energy and well-being

·       Regulate emotions using evidence-based methods (Hawkins, Goleman, breathwork, mindfulness)

·       Apply practical stress reduction techniques (Pomodoro, Eisenhower Matrix, active/passive relaxation, body scan)

·       Set and maintain healthy boundaries – both internal and external – in a respectful and assertive way

·       Communicate personal needs clearly and confidently using Assertiveness 4.0 tools

·       Foster psychological safety within their team by encouraging openness, support, and trust

Participants gain knowledge on:

·       how the brain and nervous system react to stress – the role of the amygdala, adrenaline, cortisol, and autonomic responses

·       the 4 stress response patterns: fight, flight, freeze, and fawn – and their impact on behavior and communication

·       causes and symptoms of burnout (Maslach’s model) – including emotional exhaustion, cynicism, and reduced accomplishment

·       the foundations of mental resilience – such as agency, cognitive flexibility, self-care, and support networks

·       key tools for managing stress in real time – including breath techniques (4-4-4-4), anchoring, and relaxation methods

·       the principles of Assertiveness 4.0 – respectful communication with clarity, empathy, and awareness of system dynamics

·       what psychological safety means (Amy Edmondson’s research, Google’s Project Aristotle) – and how it affects team performance and well-being

After completing the training, the participant is qualified to:

– Recognize and regulate personal stress responses in high-pressure situations
– Prevent burnout by identifying risk factors and applying resilience strategies
– Use evidence-based tools to manage stress and restore emotional balance
– Communicate assertively in challenging interactions and protect personal boundaries
– Apply Assertiveness 4.0 to navigate complex team dynamics with confidence and empathy
– Promote psychological safety and support a healthy, trust-based work culture
– Facilitate constructive conversations using a structured 4-step communication model

·       Mid- and senior-level managers

·       Team leaders and project managers

·       Junior and senior specialists

·       Members of interdisciplinary and project teams

·       HR Business Partners and HR professionals

·       Organizational change and transformation coordinators

·       Experts working in high-pressure environments (e.g. healthcare, IT, finance)

·       Internal trainers, mentors, and facilitators

·       Wellbeing officers and professionals responsible for health and wellness strategies

·       Employees returning from maternity leave, medical leave, or extended absence