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Creating the culture of burnout is opposite to creating a culture of sustainable creativity.
Arianna Huffington
Available versions:
for Managers, Employees
Available formats:
1-hour, 1,5-hour, 3-hour (half-day), 1-day sessions
Place of delivery:
online, on-site
Interaction level:
medium-high
Optional add-ons:
Stress & Wellbeing Assessment, Micro Centring Workshop
The COVID-19 pandemic has accelerated and intensified long-standing corporate challenges to employee wellbeing and mental health. According to McKinsey, employees report high rates of burnout and distress symptoms, despite an organisational commitment to mental health and wellbeing (May, 2022).
While the World Health Organisation classified burnout as a workplace condition in 2019, it is also possible to burn out from a series of non-workplace-related issues.
Job burnout is a special type of work-related stress. It is a state of physical and emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity. It can stem from toxic work culture, lack of managerial support, and unmanageable workloads, among other factors. It can also result from depleted resilience levels, inefficient coping strategies and a lack of burnout awareness. More often than not, burnout happens to successful, talented, and highly functioning people.
While burnout is a serious condition and appears in different shapes and forms – if understood, caught early enough and addressed effectively – it can be mitigated.
The Burnout Awareness & Prevention session addresses both the corporate and personal dimensions of burnout.
Burnout facts and gender differences
Working with The Holmes – Rahe Life Stress Inventory
Characteristic signs of burnout, common burnout symptoms
The three prototypical burnout pathways
Addressing corporate factors of burnout (e.g. lack of control, unclear job expectations, dysfunctional workplace dynamics and practices, lack of social support, lack of work-life balance)
The five phases of burnout
Addressing personal factors of burnout, dealing with difficult thoughts and emotions, increasing physical resilience
Recognise whether they live in a state of survival or a state of creation
Understand that both negative and positive life events can trigger burnout
Gauge their susceptibility to stress-induced health problems within the next two years
Notice the three characteristic signs of burnout and catch early mental, emotional and physical manifestations of chronic stress
Identify the personality traits that make them vulnerable to developing burnout
Apply simple, effective practices to address the corporate factors contributing to burnout
Call on a variety of micro-resilience tools (mental, emotional and physical) to overcome chronic stress in an effective way
Much like electricity changed the outer world, learning to harness the power and intelligence of the heart will change our inner world.
Howard Martin
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour,
3-hour (half-day) sessions
Place of delivery:
online, on-site
Interaction level:
medium-high
Optional add-ons:
Stress & Wellbeing Assessment, Micro Centring Workshop
For more than 25 years, the HeartMath Institute has been researching how the physical heart influences our health, perceptions, emotions, and overall resilience. Many believe the brain to be the master organ of the body, but now we know the heart sends more information to the brain (and the rest of the body) than the other way around. Hence, the quality of the information the heart sends is critical.
When stress and negative emotions are present in employees’ lives, their hearts send erratic and disordered information to the brain, limiting their ability to feel good, think clearly, remember, learn, reason, make effective decisions, and connect authentically to customers and team members. Thankfully, this erratic information can be changed on demand.
With the help of basic scientific understanding and simple stress-management techniques, employees can make their hearts more physically and emotionally adaptive. They can learn to shift into a specific, optimal state of functioning called coherence. In this state, the heart sends harmonious and orderly information, and employees feel satisfied, energised and perform at their peak. In this state, they can overcome stress, navigate change and bring their best selves to every situation.
The Heart-Based Techniques for Stress Relief session introduces cutting-edge science and teaches simple, concrete stress-management techniques to generate coherence whenever and wherever it is required. This session is especially appropriate during times of change when it is vital to maintain emotional balance and mental clarity.
The astonishing science of the heart
Heart rate variability: the window into health, longevity, and performance
Skyscrapers and heart rate variability
Emotions: your inner weather report – stormy, cloudy, sunny, calm; daily renewing and depleting situations and emotions
Resonance frequency breathing
Heart-based techniques: heart-focused breathing, inner ease, quick coherence, heart lock-in
Three strategies for building and sustaining resilience: prep, shift & reset, sustain
Appreciate how their brain and heart communicate and why this communication is fundamental to building resilience, and a happy, healthy life
Understand what heart rate variability is and how they can influence it
Identify their prototypical renewing and depleting emotions at home and work, and understand how these emotions impact their overall wellbeing
Shift into an optimal state of functioning
Practice intelligent energy self-regulation and stress management techniques
This session is based on the “Building Personal Resilience” program developed by the HeartMath Institute. The content is grounded in more than 30 years of research, resulting in over 300 independent peer-reviewed published studies. I am delivering these sessions as a HeartMath™ Certified Coach & Corporate Trainer.
Fear of life is really the fear of emotions. It is not the facts that we fear but our feelings about them.
Dr David R. Hawkins
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour sessions
Place of delivery:
online, on-site
Interaction level:
medium-low
Optional add-ons:
Stress & Wellbeing Assessment, Micro Centring Workshop
The rate of change has been accelerating over the past 70 years and will continue to do so. The most formidable changes to adjust to are the ones that are unexpected and are out of our control – a recession, a global pandemic or a major disaster, the loss of a job or a loved one, or major business and personal change. Changes of this magnitude can be difficult because they trigger an array of challenging emotions we would rather not feel. Many get scared or even paralysed to act. And then…there are the changes of everyday life.
Dealing with emotions is the core of employees’ lives as they underlie and drive their thoughts, words and behaviours. Therefore, it is paramount that they learn to manage them in a healthy and sustainable manner.
When difficult emotions (e.g. anger, apathy, fear, hopelessness) are understood, processed and let go, employees regain their hope in themselves and a better future. When they gain mastery over their emotions and understand their feelings cannot harm or touch them permanently, their self-confidence and zest of life return. They can stand in the eye of the storm and experience peace and acceptance even when life feels like a whirlwind around them.
The Letting Go session focuses on teaching employees an easy-to-use technique so that they can let go of complex thoughts and emotions. They will be able to use this technique anytime and anywhere to stay productive, enjoy positive relationships and have a positive outlook on life even during times of uncertainty and change.
A simple feeling creates thousands of thoughts
The three most common (and harmful) ways to handle emotions: suppression, expression, escape
The Letting Go Technique
Turning negativity into positivity
Addressing past traumas and current challenging events
Working with specific feelings: apathy and blame, grief, fear and guilt, anger
Living in alignment, regaining confidence
Understand that they carry around a reservoir of accumulated negative feelings, attitudes and beliefs and how this pressure can make them miserable
Stop denying difficult feelings or projecting them onto others
Grasp why venting and raging are counterproductive
Practice the four steps of the Letting Go Technique
Reframe and give meaning to complex life events
Deal with feelings of apathy and “I can’t”
Turn grief into acceptance and serenity
Use stored anger to fire up ambitions and actions in a helpful way
Start releasing their attachment to suffering and pain
Understand the importance of the company they keep in challenging times
Stop trying to calm the storm. Calm yourself the storm will pass.
Timber Hawkeye
Available versions:
for Managers, Employees
Available formats:
1-hour, 1,5-hour sessions
Place of delivery:
online, on-site
Interaction level:
medium-low
Optional add-ons:
Stress & Wellbeing Assessment, Micro Centring Workshop
Stress can be beneficial in certain quantities, situations and contexts. It boosts the immune system and creates inspiration, focus and determination. It also improves performance and encourages adopting a growth mindset.
The problem starts when employees cannot switch stress off. Either they cannot unplug from the elevated stress they rely on to accomplish tasks and meet everyday challenges, or stress overtakes them in the moment.
Stress happens in real-time. However, many stress management tools require employees to take time away or take extra action (yoga, meditation, sleep etc.). While absolutely essential and beneficial, these tools do not allow employees to push back on stress the moment it happens.
The Stress Control session focuses on dispelling popular myths about stress. It also equips participants with the most effective neuroscience-based stress management tools to manage in-the-moment, medium-term and long-term stress.
What are stressors, stress and emotions
Common myths about stress
Finding stress triggers in your life
Dealing with short-term stress: benefits; why, when and how to create it for beneficial purposes; why we procrastinate; techniques to reduce unwanted short-term stress
Dealing with medium-term stress: techniques to increase the stress threshold
Dealing with long-term stress: social connection, releasing serotonin and experiencing delight
Natural supplements to take the edge off
Understand the subjective nature of stress and the three fundamental changes that happen to them during stress
Better anticipate the physical and emotional stressors in their life
Increase short-term stress for immune system benefits and increased focus
Use real-time tools (breath, vision, posture, movement, etc.) to decrease unwanted, momentary stress
Relax their body into discomfort, increasing their stress threshold
Perform serotonin-boosting activities that diminish the effects of long-term stress
Self-doubt does more to sabotage individual potential than all external limitations put together.
Brian Tracy
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour sessions
Place of delivery:
online, on-site
Interaction level:
medium-low
Optional add-ons:
Stress & Wellbeing Assessment, Micro Centring Workshop
As humans, we are extraordinarily creative creatures, especially when it comes to finding subtle (and not-so-subtle) ways to sabotage ourselves on our path to realising our innermost dreams. We procrastinate, strive for perfection, fail to set boundaries, overwork, run from joy, put things off we enjoy, practice incessant negative self-talk, and the list goes on and on.
The origin of our stumbling blocks often goes back to our childhood conditioning and our environment’s inability to help us develop resilient, healthy, regulated and efficient nervous systems as children.
The impostor syndrome is a form of self-sabotage where high-achieving employees feel like inadequate and incompetent frauds, surely to be found out and removed from their responsibilities and positions. Despite the evidence that they are skilled and talented, they run negative scripts in their minds, downplay their achievements, and attribute their accomplishments to pure luck or chance. The impostor syndrome often comes with a generous amount of self-doubt, fear and anxiety, robbing them from sharing their brilliance with their families, teams, and the collective.
Overcoming feelings of inadequacy and changing the corresponding negative behaviours is no easy task, but understanding a few simple concepts can start employees on their path to change.
The Taming Self-Sabotage and the Impostor Syndrome session aims to raise awareness of the origins of self-sabotage and the impostor syndrome, and offers simple tips to start recovering from self-doubt, painful perfectionism, and other ill-adjusted behaviours.
Defining self-sabotage, conscious and unconscious behaviours
Negative feelings, beliefs & thoughts working against us
The origins of self-sabotage
Features of the impostor syndrome
The impostor cycle
The five stories of impostor syndrome
Overcoming the impostor syndrome
Recognise more than 30 self-sabotaging behaviours they might regularly engage in
Grasp how their childhood might relate to their current self-defeating behaviours
Spot their perfectionist, expert, soloist, natural genius and superwomen/superman behaviours and understand why stopping these is essential
Recognise their impostor syndrome triggers, thoughts and feelings
Get “unstuck” from their negative thoughts and stories
Stop comparing themselves to others
Adapt a growth mindset
Reflect on their Champagne Moments
Better accept and internalise positive feedback
Exercise more self-compassion
Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths.
C. H. Spurgeon
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour, 2-hour sessions
Place of delivery:
online, on-site
Interaction level:
medium-low
Optional add-ons:
Stress & Wellbeing Assessment, Micro Centring Workshop
Anxiety is one of the most common mental health challenges worldwide, which means it is in our workplaces too. Sometimes, employees’ anxiety has nothing to do with their work, but it affects their ability to do it. Other times, work causes anxiety.
Employees’ challenges are twofold.
Challenge one. Employees do not even realise they are anxious. It seems to be a natural part of life. Nevertheless, they exhibit anxiety-fuelled, unhelpful daily behaviours: perfectionism, overworking, rushing, ruminating and worrying, numbing emotions, procrastinating and a range of controlling and addictive behaviours.
Challenge two. When anxiety shows up – ranging from sleepless nights and jitteriness to full-blown panic attacks – employees do not have the skill set to address it successfully and sustainably, so they resort to willpower to get through it. When willpower – being the least helpful technique – fails to work, they start to blame, judge, push or give up on themselves, further intensifying their inner tension.
The cost of anxiety-related poor mental health is billions of euros in lost productivity, absenteeism and income support payments.
The Transforming Anxiety session helps employees understand what anxiety really is and teaches gentle, evidence-based techniques to manage it.
The main players: fear, uncertainty and anxiety
Obvious (and not so obvious) signs of anxiety
Identifying anxiety triggers
Mapping thinking & habit loops that keep anxiety alive
Working with mindsets: present vs past focus, open vs fixed mindset
The bigger, better offer: curiosity
The RAIN technique – managing panic and anxiety in the moment
How long does it take to change?
Understand where their anxiety comes from and how it functions as a habit and addiction
Map their anxiety habit loops in a three-step process
Recognise their procrastination and addiction loops
Ride out the urge to “do something” when they are anxious
Change to wellbeing enhancing mindsets
Appreciate why most anxiety-reducing techniques fail
Shift their anxiety through curiosity & kindness
Ease self-judgement
What mental health needs is more sunlight, more candour, and more unashamed conversation.
Glenn Close
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour
Place of delivery:
online, on-site
Interaction level:
medium-low
Optional add-ons:
Stress & Wellbeing Assessment, Micro Centring Workshop
In our fast-paced and constantly evolving world, nurturing our mental health should be one of our top priorities. Unfortunately, mental health is still a taboo topic at many workplaces where employees wear busy as a badge of honour and anything less than peak performance is frowned upon.
Employees’ mental health influences their ability to cope with stress, handle complexities, maintain positive relationships, and make meaningful contributions to their teams. It is essential to understand that mental health is dynamic rather than static, fluctuating throughout our lives. It is absolutely normal – even if not optimal – to suffer from anxiety, low energy, or sometimes feel a little lost. The problem begins when difficult thoughts and feelings and random aches and pains become a regular part of employees’ everyday lives.
For some people, mental health challenges pass in a short time. For others, the story can become more complex, leading to psychological or medical intervention. This is why building mental health reserves daily is critical, so when tough times come – and they do come – employees have the mental, emotional and physical resources to meet these challenges.
The Understanding & Managing Mental Health session raises awareness about mental health, explores its various dimensions, gives practical tips to deal with daily stressors, and provides a safe space for open discussion.
Change and uncertainty affecting wellbeing: global and personal themes
Defining optimal mental health
Spotting the signs of declining mental health: physical, emotional and mental signs
Maladaptive ways to cope with hardship
Building mental health reserves: mental, emotional and social resilience techniques
Quick tips for dealing with uncertainty
Having a mental health conversation
Internal and external mental health resources
Understand how global fluidity, too many possibilities and options, today’s heightened sense of individuality, etc. can negatively impact their mental health
Measure themselves against the five attributes of optimal mental health
Spot the myriad of signs of declining mental health in themselves and others
Grasp what resilience is and what it is not
Recognise how many of the most common maladaptive stress release strategies they engage in
Get unstuck from their habitual negative thoughts
Transform their difficult emotions in the moment
Initiate a mental health conversation with a colleague who shows signs of declining mental health
Refer to the most important company resources should they suffer from deteriorating mental health
The crisis is always an opportunity for human beings to rise beyond themselves.
Sadhguru
Available versions:
for Employees
Available formats:
1-hour, 1,5-hour
Place of delivery:
online, on-site
Interaction level:
medium-low
Optional add-ons:
Stress & Wellbeing Assessment, Micro Centring Workshop
The 2010s have been called the age of perpetual crises and disruption (The Guardian, 2019). The world’s population has seen problems of democracy and economy, climate and poverty, privacy, technology and international relations. Some crises have been resolved, some have remained, but most have proved dramatic, confusing and exhausting.
Few of us are ever truly prepared for a crisis, let alone being confronted with repeated ones. After living through the anxiety, uncertainty, and fear of COVID-19, the world is looking at even more devastating situations: the wars in Ukraine and the Middle East, rising wildfires, floods, and droughts, the cost-of-living crisis, increasing debt, prolonged economic downturn, widespread cybercrime and cyber insecurity, erosion of social cohesion and societal polarisation, etc.
Whilst we all react to crises in our own unique, individual way, one thing is certain: our mental and emotional wellbeing can become gravely compromised. This is in addition to our daily work stresses and private challenges. Living in such volatile decades requires skills to navigate the complex emotions and situations these times may bring.
The Walking Through Crises session helps employees understand what happens to them mentally and physically in highly stressful situations and how they can support themselves and others in these uncertain times.
I will get back to you as soon as possible
Wellbeing news, insights, tips, recommendations, cutting-edge research, new webinar and workshop offerings and strategy talk. Valuable information in bullet points and digestible chunks. It is all about wellbeing and performance. My blog post updates are included too.
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