详情

Resilient at Work - Practical Stress Management for Malaysian Professionals

Duration: 2 Days
Time Schedule: 9:00am to 5:00pm

Introduction

This 2-day in-person training empowers employees across all levels to manage occupational stress through practical tools, real-life scenarios, and self-reflection. With Malaysia’s evolving workplace demands, stress has become a top contributor to burnout, absenteeism, and decreased productivity. This course provides participants with an understanding of stress triggers, the science of stress response, and actionable strategies — including mindfulness, time management, and emotional regulation — to maintain wellbeing and perform optimally under pressure.

Learning Outcomes / Benefits

Identify personal and workplace stressors and their impact on health and performance
Apply practical techniques such as breathing, mindfulness, and reframing to manage stress
Describe the relationship between stress, productivity, and emotional regulation
Develop a personalised action plan for sustainable stress management
Demonstrate improved emotional self-regulation in workplace scenarios

Key Content

Module 1: Understanding Stress and Its Impact

Define stress and differentiate between eustress and distress
Recognise symptoms of chronic stress in the workplace
Content summary:
- Stress physiology
- Stress vs Burnout
- Malaysian workplace case studies

Module 2: Identifying Personal and Organisational Stressors

Map common stressors in personal and work life
Recognise individual triggers and response patterns
Content summary:
- Workload, conflict, unclear roles
- Personal boundaries and life imbalance

Module 3: Practical Techniques for Immediate Relief

Apply breathing and grounding techniques
Use reframing and journaling as release tools
Content summary:
- Mindfulness and deep breathing
- Thought-stopping and positive self-talk

Module 4: Emotional Intelligence and Regulation

Manage emotions under pressure
Respond rather than react to stressors
Content summary:
- EI model
- Triggers, escalation, de-escalation

Module 5: Time & Priority Management to Reduce Stress

Prioritise using urgency-importance matrix
Reduce overload through task batching and boundaries
Content summary:
- Eisenhower Matrix
- Say-no techniques

Module 6: Building a Sustainable Stress Management Plan

Draft a personal plan for resilience
Commit to realistic behavioural changes
Content summary:
- Wellness habits
- Personal roadmap

Target Audience

All levels of employees across industries, especially those working in high-pressure, high-demand, or fast-paced environments (e.g., manufacturing, healthcare, finance, customer service, education, logistics).

Methodology

Interactive lectures, group discussions, self-assessments, guided mindfulness exercises, role plays and real-life scenarios, individual action planning.