Stress has become an increasingly prevalent issue in today's fast-paced world, impacting
individuals both personally and professionally. This course is designed to equip you with the tools necessary to manage stress effectively and cultivate resilience in the face of adversity.
We will delve into practical strategies and techniques aimed at mitigating stress and enhancing resilience in various aspects of life.

Objective

At the end of the course, learners will be able to:
• Understand the physiological and psychological aspects of stress.
• Identify personal stressors and their impact on overall well-being.
• Learn practical techniques for reducing stress in daily life.
• Cultivate resilience through mindset shifts and adaptive coping strategies.
• Develop a personalized resilience plan for sustainable stress management.
• Enhance emotional intelligence to navigate challenging situations effectively.
• Foster a supportive network and community for ongoing resilience-building

Outline

1. Understanding Stress
• Introduction to stress: Definition and types
• The impact of stress on physical and mental health
• Identifying personal stressors
• Interactive exercise: Stress assessment questionnaire

2. The Physiology of Stress
• The stress response: Fight, flight, or freeze
• Hormonal responses to stress: Cortisol and adrenaline
• The role of the nervous system in stress regulation
• Relaxation techniques: Deep breathing and progressive muscle relaxation

3. Building Resilience Mindset
• Understanding resilience: Definition and characteristics
• The power of perception: Growth mindset vs. fixed mindset
• Cultivating optimism and positive thinking
• Resilience-building activities: Gratitude journaling and visualization exercises

4. Effective Communication in Relationships
• Stress management techniques: Time management and prioritization
• Setting boundaries: Saying no and delegating tasks
• Mindfulness and meditation practices for stress relief
• Establishing a self-care routine: Exercise, nutrition, and sleep hygiene

5. Developing Emotional Intelligence
• Understanding emotions and their impact on behavior
• Strategies for emotion regulation: Recognizing triggers and managing reactions
• Empathy and active listening skills
• Conflict resolution techniques

6. Resilience in Practice
• Overcoming setbacks and adversity
• Learning from failures: Growth opportunities
• Building a support network: Seeking help and offering support
• Goal setting for resilience: SMART goals and action plans

7. Personal Resilience Plan
• Reflecting on individual strengths and areas for growth
• Developing a personalized resilience plan
• Committing to ongoing self-care and resilience-building practices

Who should attend

The course is designed for anyone seeking to understand and implement strategies to reduce stress and cultivate resilience in both their personal and professional lives.

Methodology

This is an interactive workshop and the learning methods will include:
• Mini-lectures
• Hands-on exercises and games
• Group activities and discussions
• Q&A sessions

Things to bring (if any)
An open, learning and sharing mind set!

Swing Goh's Profile

Swing Goh is a Facilitator, Speaker, People Developer, and Courseware Designer with nearly 18 years of extensive experience in hands-on Engineering, Quality, Project Management (in the manufacturing industry), and Customer Service within multinational corporations and various industrial sectors. Her diverse skill set, resourcefulness, and innovative approach make her a highly effective and inspiring facilitator in adult learning.

Swing excels in working within multi-cultural and diverse environments, which enhances her ability to connect with and relate to professionals from different backgrounds. This skill has contributed significantly to her success as a facilitator.

She facilitates WSQ Employability Skills, Generic Manufacturing, and Service Excellence modules, along with customized programs. Her clients include AB Scitex, AMK Town Council, ASME, Broadcom, CHASSasia, Dialog Asia, Evergreen Shipping, Food Empire, Food Junction, Fu Yu Manufacturing, Hexon Technology, Home Team Academy, Jurong Port, K Box, Leonian Holdings, Makino Asia, Maybank, MINDEF, New Port Duty-Free, Oil States Industries, Singapore Power, Singapore Technologies Marine Ltd, Swiss Precision, and Wine Connection, among others. In addition to her facilitation work, Swing is actively involved in courseware development and consultancy, including conducting Training Needs Analysis for corporate clients.

Swing holds a Master’s Degree in Engineering Science (Engineering Management) and a Diploma in Quality Assurance Engineering. She is a professional coach in Transformative Coaching, an International Coach Federation (ICF) approved training program, and is IBM certified in AI and Design Thinking.