Stress management and counteracting professional burnout – self–analysis and personal strategy against burnout

Training process

Training needs analysis

If you have specific requirements regarding the training programme, we will carry out a training needs analysis for you. This will guide us on which aspects of the programme should receive greater emphasis, so that the training programme meets your specific needs.

What will you gain?

Spotting stress triggers - You will learn to tell helpful stress from harmful overload and identify the stages, symptoms, and real sources of pressure in your job before the problem grows stronger.

Early burnout detection - You will assess whether you already notice signs of burnout, understand its stages, and better judge when you need new habits, stronger support, or real recovery time.

Handling pressure better - You will gain practical ways to reduce workplace stressors, express emotions in difficult moments, and set healthy boundaries so you can perform effectively with less tension.

Calmer team communication - You will work through real workplace situations and improve how you communicate with colleagues, making it easier to clear up tension, prevent misunderstandings, and cooperate.

Resolving conflicts effectively - You will learn conflict response styles, the Thomas model, and the conflict process, helping you choose better reactions, de-escalate disputes, and reach constructive agreements.

More control over your work - You will discover how to rebuild a sense of control over your tasks, negotiate needed changes, and introduce better ways of working so your daily job feels more stable and manageable.

More energy and drive - You will learn self-coaching techniques, ways to strengthen self-worth, and methods for regaining energy during repetitive or stressful duties so you can stay engaged for longer.

Ready responses for tough moments - Through case studies, you will examine your own stressful situations, name your current reactions, and build new response strategies that you can apply more easily in everyday work.

Training programme

1. What is stress?

stress – our enemy or ally? About positive and negative stress,
the model of how stress works, the phases and symptoms of stress,
stress factors at work – diagnosis of the real causes of occupational burnout,
personal predispositions – personality traits as determinants of coping with stress.

2. Professional burnout as a result of long-term stress

professional burnout – do you observe symptoms in yourself?
three-dimensional theory of professional burnout according to Ch. Maslach (MBI questionnaire),
where does professional burnout come from? Stages of professional burnout,
interpersonal and environmental factors of professional burnout.

3. 6 management styles according to Daniel Goleman – stressors in the operation of each type

various theories of stressors,
the psychosocial stress model at work according to Robert Karasek,
counteracting stress,
expressing emotions in a difficult situation,
setting the boundaries of the comfort zone – with exercises and self-analysis to determine whether changes are needed.

4. Effective communication with colleagues at work – case analysis

5. Conflict management in a team – avoidance, yielding (adapting), compromise, competition (fighting), cooperation

Thomas model,
Pondy’s conflict process model,
Without Defeats method,
the most common types of problems in life and their impact on work – moderated discussion.

6. Negotiations in the company – how to effectively punish and reward?

7. Methods of effectively mitigating conflicts among subordinates

8. Methods of introducing good changes in the context of cooperation in the office

re-analysis of one's own role in the company with evaluation from co-workers,
regaining control over one's own work and negotiating change,
ways of gaining energy during monotonous or stressful tasks,
defining new professional goals and aspirations.

9. Self-coaching – methods of motivating yourself to work and increasing your self-worth

10. Ways of dealing with negative behaviors – stage fright, management through fear; ways of creating a balance between one's own duties and delegated tasks

11. Case study no. 1: list stressful situations and write what methods of coping with stress you use

several volunteers publicly talk about their stressful situation – their colleagues comment on it and independently look for a solution (discussion moderated by the trainer).

12. Case study no. 2: list the benefits related to the situations listed earlier

participants learn to transform weaknesses into strengths and to approach work with the client positively through self-analysis and a personal conversation with the instructor.

13. Case study no. 3: understand and implement the newly learned ways of coping with stressful situations

volunteers speak about how one could have reacted in a difficult situation, joint discussion with the instructor.

14. Self-analysis of professional burnout

identifying the causes of negative emotions – between apathy and workaholism,
professional burnout and stress,
physical symptoms of burnout,
working in conflict and competition.

15. Working out a refreshed perspective on work – individual classes with course participants

What are the prerequisites for participating in the training?

Work experience - You should have your own experience with teamwork, deadline pressure, or difficult workplace relationships so you can connect the training content to real situations.

Readiness for self-reflection - You should be willing to examine your reactions, emotions, and work habits, because the training relies on reflecting on your own stressful situations and patterns.

Basic communication skills - You should understand basic workplace communication and be able to describe common cooperation issues so you can take part effectively in the conflict-related exercises.

Openness to workshop work - You should be ready to join discussions, case analysis, and practical exercises, because an important part of the training is shared reflection on work situations.