Classroom/ Online: Yes/ No
Scheduling Date(s):
1) 9 - 10 Jul 2026 (classroom)
2) 15 - 16 Oct 2026 (classroom)
Note: Please click specific date for detailed venue and course fee etc.
The Resilient Professional - Science-Based Strategies for Stress and Emotional Mastery
Build the resilience and emotional intelligence to perform at your best, even when the pressure is on
Stress and difficult emotions are unavoidable in any demanding workplace. What separates those who thrive from those who burn out is not the absence of pressure, but the skills to manage it. This intensive two-day workshop draws on positive psychology, cognitive-behavioural tools, and neuroscience to give participants a comprehensive and practical toolkit for managing stress, regulating emotions, and building lasting resilience. Through self-discovery exercises, profiling tools, and guided practice, participants will leave with deep self-awareness and a personalised plan for sustaining well-being at work and in life.
Stress and difficult emotions are unavoidable in any demanding workplace. What separates those who thrive from those who burn out is not the absence of pressure, but the skills to manage it. This intensive two-day workshop draws on positive psychology, cognitive-behavioural tools, and neuroscience to give participants a comprehensive and practical toolkit for managing stress, regulating emotions, and building lasting resilience. Through self-discovery exercises, profiling tools, and guided practice, participants will leave with deep self-awareness and a personalised plan for sustaining well-being at work and in life.
Objective
By the end of this workshop, participants will be able to:
• Understand what makes a good life and clarify their own personal values and meaning
• Explain the psychology of emotions and apply the RAIN framework to regulate them effectively
• Identify cognitive distortions that drive unhelpful thoughts and replace them with more balanced thinking
• Understand their personal stress profile and coping patterns using the Brief COPE assessment
• Apply practical strategies to prevent and recover from burnout
• Achieve greater focus and engagement through flow, mindfulness, and attention management
• Strengthen key relationships and manage conflict constructively
• Build a sustainable well-being plan across the PERMA-V framework
• Understand what makes a good life and clarify their own personal values and meaning
• Explain the psychology of emotions and apply the RAIN framework to regulate them effectively
• Identify cognitive distortions that drive unhelpful thoughts and replace them with more balanced thinking
• Understand their personal stress profile and coping patterns using the Brief COPE assessment
• Apply practical strategies to prevent and recover from burnout
• Achieve greater focus and engagement through flow, mindfulness, and attention management
• Strengthen key relationships and manage conflict constructively
• Build a sustainable well-being plan across the PERMA-V framework
Outline
Stepping Back: Who Are You?
• Values, identity, and personal mindfulness as a foundation
What is a Good Life?
• Hedonic, eudaimonic, and psychologically rich well-being
• Positive psychology and the science of happiness
Understanding and Regulating Emotions
• The RAIN framework: Recognise, Allow, Investigate, Nurture
• The ABC model: how thoughts and beliefs drive behaviour and emotions
• Identifying cognitive distortions and replacing them with balanced thinking
• Practical regulation techniques: breathing, progressive muscle relaxation, and reframing
Being Emotionally Vibrant
• Gratitude, savoring, and the power of positive anticipation
• Reducing mind-wandering through mindfulness practices
Understanding Stress and Burnout
• What stress is, when it becomes harmful, and how to recognise burnout early
• Your personal coping profile using the Brief COPE assessment
• Job crafting and recovery strategies to protect your energy
Engagement and Focus
• The science of flow and how to expand it at work
• Practical strategies for deep work, managing attention, and overcoming procrastination
• Discovering your personal strengths using the VIA Character Strengths survey
Relationships
• Building emotional intimacy and responding to bids for connection
• Managing conflict and setting boundaries clearly
Meaning, Achievement, and Vitality
• Clarifying values, purpose, and what you want to be remembered for
• Physical foundations of well-being: sleep, nutrition, and recovery
Your Personal Well-being Plan
• The PERMA-V framework and goal-setting for lasting change
• Values, identity, and personal mindfulness as a foundation
What is a Good Life?
• Hedonic, eudaimonic, and psychologically rich well-being
• Positive psychology and the science of happiness
Understanding and Regulating Emotions
• The RAIN framework: Recognise, Allow, Investigate, Nurture
• The ABC model: how thoughts and beliefs drive behaviour and emotions
• Identifying cognitive distortions and replacing them with balanced thinking
• Practical regulation techniques: breathing, progressive muscle relaxation, and reframing
Being Emotionally Vibrant
• Gratitude, savoring, and the power of positive anticipation
• Reducing mind-wandering through mindfulness practices
Understanding Stress and Burnout
• What stress is, when it becomes harmful, and how to recognise burnout early
• Your personal coping profile using the Brief COPE assessment
• Job crafting and recovery strategies to protect your energy
Engagement and Focus
• The science of flow and how to expand it at work
• Practical strategies for deep work, managing attention, and overcoming procrastination
• Discovering your personal strengths using the VIA Character Strengths survey
Relationships
• Building emotional intimacy and responding to bids for connection
• Managing conflict and setting boundaries clearly
Meaning, Achievement, and Vitality
• Clarifying values, purpose, and what you want to be remembered for
• Physical foundations of well-being: sleep, nutrition, and recovery
Your Personal Well-being Plan
• The PERMA-V framework and goal-setting for lasting change
Who should attend
This workshop is suited for professionals at all levels who want to build greater emotional resilience, manage work-related stress more effectively, and sustain their well-being over the long term. It is especially relevant for individuals in high-demand roles, people managers, and anyone navigating significant change or pressure at work or in life, across both the public and private sectors.
Methodology
This deeply experiential workshop combines short expert presentations with self-assessment tools including the Brief COPE Profile and VIA Character Strengths survey, individual and group reflection exercises, guided mindfulness and breathing practices, video case studies, pair and group discussions, and workbook activities. Participants leave with a personalised PERMA-V Well-being Plan.
Testimonials
“Trainer is very experienced and is able to share relatable examples, triggering participants to reflect and learn how to manage unnecessary stress/thoughts.”
Manager, Public Service
“It is a good course for self-reflection and to improve on our personal physical and emotional and health well being.”
Manager, Public Service
“This course serves well and is really an eye opener to actually see your own values and weaknesses. Encouraging more people to attend.”
Manager, Public Service
Manager, Public Service
“It is a good course for self-reflection and to improve on our personal physical and emotional and health well being.”
Manager, Public Service
“This course serves well and is really an eye opener to actually see your own values and weaknesses. Encouraging more people to attend.”
Manager, Public Service
Profile of Tham Yining Erin
Erin is an organisational psychologist and ICF-certified coach with over 14 years of applied experience in psychological training and organisational development. She previously served as a Principal Psychologist with the Singapore Police Force (2012–2023), where she partnered with leaders to address workplace challenges across resilience, leadership, operational readiness, and organisational diagnostics.
Erin brings deep expertise in leadership development, team dynamics, psychological safety, and employee wellbeing. She has designed and delivered impactful programmes in coaching, counselling skills, supervisory care, and crisis response, while also leading large-scale initiatives such as employee engagement surveys and assessment centres for senior leaders. Her work includes advising leaders on culture, performance management, and organisational effectiveness.
Her training style is practical, interactive, and grounded in real-world experience, enabling participants to better understand people, navigate complexity, and apply skills effectively in their day-to-day roles.
Erin holds a Master of Science in Organisational Psychology (Distinction) from the University of Manchester and a Bachelor of Social Science (Psychology) from Singapore Management University.
