Coping with stress

Target group

Coping with Stress is a training programme targeted at specialists and managers who are faced with high demands at their workplace and frequent changes of environment. The training is particularly beneficial for people who:

  • work under pressure of ambitious targets and must cope with uncertainty of achieving them;
  • manage projects which change often and in unpredictable ways;
  • work in direct contact with internal and external customers and have to respond to their demands and cope with their critical remarks;

work at the interface of different teams and are potentially exposed to frequent conflicts.


Upon completion of the course, the participants should:

  • have a better understanding of the mechanisms of stress and be able to distinguish the conditions where stress is mobilising or harmful;
  • be aware of their own habits in reacting to stress and their own strong and weak points in different situations;
  • be able to prevent stress by working systematically on their own attitude and automatic ways of interpreting situations;
  • be able to mitigate negative consequences of stress by using selected relaxation techniques;

be aware of their ability to influence the magnitude of stress they feel and be ready to make efforts necessary to cope actively.

Methods of work

The training course uses a wide range of interactive methods based on cooperation and experimentation. Participants engage in episodic interviews, case studies, and individual and group exercises.

During Day 2, they are also introduced to various relaxation techniques, some using visualisation and working with the body. The work, referring to the participants’ experience, is supplemented with lectures and discussions referring to psychological knowledge and research findings.

Program outline

Day 1. Understanding and preventing stress

Understanding stress

  • Session 1
  • Introducing the training objectives and programme; finding out the participants’ goals.
  • Participants’ experience: stress symptoms and consequences
  • Understanding stress: the underlying mechanism, functions, risks.

Day 1. Understanding and preventing stress

Impact of the environment on the level of stress

  • Session 2
  • The concept of stress-inducing environment: the relationship between change and stress
  • Holmes and Rahe’s questionnaire: examples of stress-influencing factors
  • Defining the key stressors in the participants’ environments

Day 1. Understanding and preventing stress

Cognitive basis of stress

  • Session 3
  • Relationship between thinking, emotions and stress
  • Why is not everyone equally stressed? Interpreting situations in a stressful vs. “healthy” way
  • Case studies: automatic emotional reactions to stress

Day 1. Understanding and preventing stress

Learning to work with beliefs

  • Session 4
  • Scheme of working with beliefs
  • Training to use the schemes in stressful situations
  • Using the schemes in relation to the participants’ professional challenges

Day 2. Coping skills

Styles of coping with stress

  • Session 1
  • Typical patterns of reacting to stress
  • Self-diagnosis of participants’ styles of reacting to stress
  • Seeking flexibility and ways of changing the reaction styles

Day 2. Coping skills

Relationship between stress and the body

  • Session 2
  • Physiological symptoms of stress; experiencing the body
  • Influencing the stress level through the body
  • Overview and training of selected relaxation techniques

Day 2. Coping skills

Skills supporting the stress management

  • Session 3
  • Overview of skills supporting effective stress management in organisations (the person-task-relation triangle; self-awareness and emotional intelligence; understanding one’s own role; assertiveness and setting limits)
  • Planning development changes to support effective coping

Day 2. Coping skills


  • Session 4
  • Case study based on the participants’ workplace challenges; creating coping strategies for a hypothetical colleague
  • Individual development plans
  • Wrap-up of the course

Organizational details

The training includes:

  • training program design and its modifications based on analysis of development needs,
  • programme delivery,
  • training materials,
  • certificates,
  • evaluation report based on the evaluation questionnaires (consistent with the model prepared by Wszechnica UJ) and trainer’s observations
  • travel expenses for the trainer.
Contact us

Aneta Marek

Development projects consultant, sales manager

514 206 346
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