Jak skutecznie radzić sobie ze stresem. Sztuka zarządzania emocjami

Purpose of the course: The aim of the training is to develop the ability to cope with difficult situations, understand the sources of stress and determine one's susceptibility to stress by recognizing one's strengths and weaknesses, role and situation at work, family and private environment. Skills acquired during the course: • recognizing warning symptoms of stress • determining the individual level of susceptibility to stress • recognizing the benefits of stress • distinguishing between positive and destructive stress • the ability to define and choose an appropriate strategy for dealing with difficult situations • the ability to determine the most important stress factors in professional life and private • Mastering relaxation skills through various techniques: • controlling and regulating breathing • using muscle relaxation techniques: e.g. Jacobson's training • Mastering the principles of anti-stress prevention The training is designed as interactive, with participants' participation reaching over 80% of the time. Each session follows a similar dynamic, based on a methodology developed taking into account the Kolb cycle: an exercise opening you to new habits (building awareness), a mini lecture on techniques (knowledge), practicing new tactics and techniques (skill). After closing each session, participants receive supporting materials related to the discussed session. The practical material is summarized with mini lectures providing theoretical foundations and explaining the basic psychological mechanisms that participants experience while working in the training room.

Introductory exercises, introduction of participants, discussion of rules, conclusion of a training contract

Basic knowledge about stress and stress-causing factors - basic psychological knowledge

Reactions to stress and changes in behavior

Adaptation and types of stress

The most important "hot spots" are areas that can cause stress

Types of behavior in difficult situations: Aggression, submission, assertiveness,

• Putting up defensive barriers in difficult situations in the relationship with the client (he shouts "problem", not about me, and to me, not at me)
• Building your own authority and image in the eyes of employees, carriers and customers

Psychological defense mechanisms in difficult situations:

How to defend yourself against projection and manipulation attempts by others
About anger that can be addictive

Building awareness of your own emotions and those of the team:

• About suppressing emotions, which seems to work but causes an outburst
• Diagnosis of one's own susceptibility to stress and current methods of coping with difficult situations
• Stress reduction techniques and methods: environmental, physiological, mental)
• Practical exercises in relaxation techniques: visualization, quick techniques for reducing tension

The manager and his role in managing team stress:

• The manager's own stress and its impact on the tension in the team
• Modeling team behavior
• Subconscious mutual transmission of emotions in a team

Techniques for taming stress:

• mask technique, poker technique (used in special services, e.g. Mossad)
• separating stress from visible physiological responses
• poker face when emotions are boiling inside
• training newly acquired skills

Basic principles of anti-stress prevention