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Stress Management
Sampl
Corporate Training Materials
All of our training products are fully customizable and are perfect for one day and half day workshops.
You can easily update or insert your own content to make the training more relevant to participants.
Our material is completely customizable and is backed up by a 90 day 100% no questions asked money
back guarantee!
With our training courseware you are able to:
• Add your name and logo (and remove ours).
• Add your own content to make the training more relevant to your clients (i.e. using
examples and case studies from within your organization or city)
• Train unlimited users within your organization.
• No Annual Renewal Fees
• Download training material on your time from our secure servers
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Highland Park, IL, 60035 New Glasgow, NS, Canada
Toll-free:1-877-610-3660 Phone: 001-902-695-3660
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follow this link: http://corporatetrainingmaterials.com/product_catalog.pdf
Review our License Agreement to answer any licensing questions you may have. Please follow
this link: http://corporatetrainingmaterials.com/license_agreement.pdf
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T ABLE OF CONTENTS
Preface ..............................................................................................................................................3
What is Courseware? ................................................................................................................................ 3
How Do I Customize My Course? .............................................................................................................. 3
Materials Required ................................................................................................................................... 4
Maximizing Your Training Power .............................................................................................................. 5
Icebreakers ........................................................................................................................................6
Icebreaker: Friends Indeed ........................................................................................................................ 7
Training Manual Sample ..................................................................................................................... 8
Sample Module: Understanding Stress ..................................................................................................... 9
Instructor Guide Sample ................................................................................................................... 13
Sample Module: Understanding Stress ................................................................................................... 14
Quick Reference Sheets .................................................................................................................... 18
Certificate of Completion ................................................................................................................. 20
HTML Material ................................................................................................................................. 22
PowerPoint Sample .......................................................................................................................... 27
Full Course Table of Contents ........................................................................................................... 30
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Preface
What is Courseware?
Welcome to Corporate Training Materials, a completely new training
experience!
Our courseware packages offer you top-quality training materials that
are customizable, user-friendly, educational, and fun. We provide yourmaterials, materials for the student, PowerPoint slides, and a take-
home reference sheet for the student. You simply need to prepare and
train!
Best of all, our courseware packages are created in Microsoft Office and can be opened using any
version of Word and PowerPoint. (Most other word processing and presentation programs support
these formats, too.) This means that you can customize the content, add your logo, change the color
scheme, and easily print and e-mail training materials.
How Do I Customize My Course?
Customizing your course is easy. To edit text, just click and type as you would with any document. This is
particularly convenient if you want to add customized statistics for your region, special examples for
your participants’ industry, or additional information. You can, of course, also use all of your word
processor’s other features, including text formatting and editing tools (such as cutting and pasting).
To remove modules, simply select the text and press Delete on your keyboard. Then, navigate to the
Table of Contents, right-click, and click Update Field. You may see a dialog box; if so, click “Update entire
table” and press OK.
(You will also want to perform this step if you add modules or move them around.)
If you want to change the way text looks, you can format any piece of text any way you want. However,
to make it easy, we have used styles so that you can update all the text at once.
If you are using Word 97 to 2003, start by clicking the Format menu followed by Styles and Formatting.
In Word 2007 and 2010 under the Home tab, right-click on your chosen style and click Modify. That will
then produce the Modify Style options window where you can set your preferred style options.
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For example, if we wanted to change our Heading 1 style, used for Module Titles, this is what we would
do:
Now, we can change our formatting and it will apply to all the headings in the document.
For more information on making Word work for you, please refer to Word 2007 or 2010 Essentials by
Corporate Training Materials.
Materials Required
All of our courses use flip chart paper and markers extensively. (If you prefer, you can use a whiteboard
or chalkboard instead.)
We recommend that each participant have a copy of the Training Manual, and that you review each
module before training to ensure you have any special materials required. Worksheets and handouts are
included within a separate activities folder and can be reproduced and used where indicated. If you
would like to save paper, these worksheets are easily transferrable to a flip chart paper format, instead
of having individual worksheets.
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We recommend these additional materials for all workshops:
• Laptop with projector, for PowerPoint slides
• Quick Reference Sheets for students to take home
• Timer or watch (separate from your laptop)
• Masking tape
• Blank paper
Maximizing Your Training Power
We have just one more thing for you before you get started. Our company is built for trainers, by
trainers, so we thought we would share some of our tips with you, to help you create an engaging,
unforgettable experience for your participants.
• Make it customized. By tailoring each course to your participants, you will find that your resultswill increase a thousand-fold.
o Use examples, case studies, and stories that are relevant to the group.
o Identify whether your participants are strangers or whether they work together. Tailor
your approach appropriately.
o Different people learn in different ways, so use different types of activities to balance it
all out. (For example, some people learn by reading, while others learn by talking about
it, while still others need a hands-on approach. For more information, we suggest
Experiential Learning by David Kolb.)
• Make it fun and interactive. Most people do not enjoy sitting and listening to someone else talk
for hours at a time. Make use of the tips in this book and your own experience to keep your
participants engaged. Mix up the activities to include individual work, small group work, large
group discussions, and mini-lectures.
• Make it relevant. Participants are much more receptive to learning if they understand why they
are learning it and how they can apply it in their daily lives. Most importantly, they want to
know how it will benefit them and make their lives easier. Take every opportunity to tie what
you are teaching back to real life.
• Keep an open mind. Many trainers find that they learn something each time they teach a
workshop. If you go into a training session with that attitude, you will find that there can be an
amazing two-way flow of information between the trainer and trainees. Enjoy it, learn from it,
and make the most of it in your workshops.
And now, time for the training!
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Icebreakers
Each course is provided with a wide range of interactive Icebreakers. The trainer can utilize an
Icebreaker to help facilitate the beginning of the course, as it helps “break the ice” with the
participants. If the participants are new to each other, an icebreaker is a great way to introduce
everyone to each other. If the participants all know each other it can still help loosen up the
room and begin the training session on positive note. Below you will see one of the icebreakers
that can be utilized from the Icebreakers folder.
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Icebreaker: Friends Indeed
Purpose
Have the participants moving around and help to make introductions to each other.
Materials Required
• Name card for each person
• Markers
Preparation
Have participants fill out their name card. Then, ask participants to stand in a circle, shoulder to
shoulder. They should place their name card at their feet. Then they can take a step back. You
as the facilitator should take the place in the center of the circle.
Activity
Explain that there is one less place than people in the group, as you are in the middle and will
be participating. You will call out a statement that applies to you, and anyone to whom that
statement applies must find another place in the circle.
Examples:
• Friends who have cats at home
• Friends who are wearing blue
• Friends who don’t like ice cream
The odd person out must stand in the center and make a statement.
The rules:
• You cannot move immediately to your left or right, or back to your place.
• Let’s be adults: no kicking, punching, body-checking, etc.
Play a few rounds until everyone has had a chance to move around.
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Training Manual Sample
On the following pages is a sample module from our Training Manual. Each of our courses
contains twelve modules with three to five lessons per module. It is in the same format and
contains the same material as the Instructor Guide, which is then shown after the Training
Manual sample, but does not contain the Lesson Plans box which assists the trainer during
facilitation.
The Training Manual can be easily updated, edited, or customized to add your business name
and company logo or that of your clients. It provides each participant with a copy of the
material where they can follow along with the instructor.
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Sample Module: Understanding Stress
To begin, let’s look at what stress is. We’ll also explore how stress can
be positive and negative, and we’ll look at the Triple A approach that
will form the basis of this workshop.
Adopting the right attitude can
convert a negative stress into a
positive one.
Hans Selye
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What is Stress?
The Random House Dictionary defines stress as, “physical, mental, or emotional strain
or tension,” and, “a situation, occurrence, or factor causing this.” The word “stress”
actually comes from a Latin word meaning, “distress.”
Stress can be difficult to pin down because it is a very individual thing. For me, public
speaking is very stressful – but it may be one of your great joys in life. Remember this
during this workshop: since stress is different for everyone, your approach must be
personalized, too. Typically, we interpret stress as a negative thing, but it doesn’t have to be that way.
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What is Eustress?
“Eustress” means stress with a positive effect. It was coined by psychologist
Richard Lazarus in 1974.
How can stress be positive, you ask? Think of the emotional strain caused by these
positive events:
• Winning a race
• Being a new parent
• Riding a rollercoaster
• Watching a scary movie
In these situations, the physical, mental, or emotional strain actually produces positive emotions, rather
than the negative emotions usually associated with stress. Without distress or eustress, life would be a
pretty boring ride!
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Understanding the Triple A Approach
In this workshop, we will give you three main ways to approach stress. It is
important to remember that you have a choice! You can choose to:
• Alter the situation or your approach to it.
• Avoid the situation.
• Accept the situation.
Before we explore this approach, however, let’s look at the foundation of a low-stress lifestyle.
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Instructor Guide Sample
On the following pages is a sample module from our Instructor Guide. It provides the instructor
with a copy of the material and a Lesson Plans box. Each Instructor Guide and Training Manual
mirrors each other in terms of the content. They differ in that the Instructor Guide is
customized towards the trainer, and Training Manual is customized for the participant.
The key benefit for the trainer is the Lesson Plan box. It provides a standardized set of tools to
assist the instructor train that particular lesson. The Lesson Plan box gives an estimated time to
complete the lesson, any materials that are needed for the lesson, recommended activities, and
additional points to assist in delivering the lessons such as Stories to Share and Delivery Tips.
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Sample Module: Understanding Stress
To begin, let’s look at what stress is. We’ll also explore how stress
can be positive and negative, and we’ll look at the Triple A approach
that will form the basis of this workshop.
Adopting the right attitude can
convert a negative stress into a
positive one.
Hans Selye
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What is Stress?
Estimated Time 10 minutes
Topic Objective To give stress a definition.
Topic Summary
The Random House Dictionary defines stress as, “physical, mental, or
emotional strain or tension,” and, “a situation, occurrence, or factor causing
this.” The word “stress” actually comes from a Latin word meaning,
“distress.”
Materials Required
• Flip chart paper
• Markers
Planning ChecklistIf you are going to do this activity in small groups, have several sets of flip
chart paper and markers ready.
Recommended Activity Brainstorm words, ideas, phrases, feelings, and actions related to stress.
Delivery Tips This activity can be performed in large or small groups.
The Random House Dictionary defines stress as, “physical, mental, or emotional strain
or tension,” and, “a situation, occurrence, or factor causing this.” The word “stress”
actually comes from a Latin word meaning, “distress.”
Stress can be difficult to pin down because it is a very individual thing. For me, publicspeaking is very stressful – but it may be one of your great joys in life. Remember this
during this workshop: since stress is different for everyone, your approach must be
personalized, too. Typically, we interpret stress as a negative thing, but it doesn’t have to be that way.
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What is Eustress?
Estimated Time 10 minutes
Topic Objective To understand how stress can be a positive event.
Topic Summary “Eustress” means stress with a positive effect.
Materials Required
• Flip chart paper
• Markers
Planning ChecklistIf you are going to do this activity in small groups, have several sets of flip
chart paper and markers ready.
Recommended ActivityAsk participants to give some examples of eustress. Encourage personal
disclosure where appropriate.
Stories to ShareIf you are comfortable doing so, share some examples of eustress from your
own life.
Delivery Tips This activity can be performed in large or small groups.
“Eustress” means stress with a positive effect. It was coined by psychologist
Richard Lazarus in 1974.
How can stress be positive, you ask? Think of the emotional strain caused by thesepositive events:
• Winning a race
• Being a new parent
• Riding a rollercoaster
• Watching a scary movie
In these situations, the physical, mental, or emotional strain actually produces positive emotions, rather
than the negative emotions usually associated with stress. Without distress or eustress, life would be a
pretty boring ride!
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Understanding the Triple A Approach
Estimated Time 10 minutes
Topic Objective To gain a broad overview of the approach discussed in Modules Four to Six.
Topic Summary
When faced with a stressful situation, you can choose to:
• Alter the situation or your approach to it.
• Avoid the situation.
• Accept the situation.
Recommended ActivityIn a large group, discuss possible situations where each of these approaches
might work. Remember, this is just a broad introduction.
Stories to SharePeter G. Hanson, M.D., says, “Stress is simply the adaptation of our bodiesand minds to change, and change is about the only constant left in the
workplace.”
Delivery Tips This activity can also be performed in small groups.
Review Questions What is the difference between stress and eustress?
In this workshop, we will give you three main ways to approach stress. It is
important to remember that you have a choice! You can choose to:
• Alter the situation or your approach to it.
• Avoid the situation.
• Accept the situation.
Before we explore this approach, however, let’s look at the foundation of a low-stress lifestyle.
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Quick Reference Sheets
Below is an example of our Quick reference Sheets. They are used to provide the participants
with a quick way to reference the material after the course has been completed. They can be
customized by the trainer to provide the material deemed the most important. They are a way
the participants can look back and reference the material at a later date.
They are also very useful as a take-away from the workshop when branded. When a participant
leaves with a Quick Reference Sheet it provides a great way to promote future business.
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Seeing the Humor
• Reading a funny
story or joke
can be a greatway to make
you laugh.
• Keeping a
humorous calendar in your cubicle is a
good way to have a laugh at hand,
particularly if it’s the page-a-day type.
Just make sure it’s appropriate and
permitted in your office.
• Seeing the humor in a stressful
situation can be difficult, but it can
also help you put things in
perspective. Try to imagine how the
situation might appear from the
outside, or how you might see it
down the road.
• Sharing a laugh with friends and
family is always a good pick-me-up.
When sharing jokes at work, be
sensitive to others, and make sure
that what you’re sharing is
appropriate.
Deep Breathing
Deep breathing is an excellent
relaxation tool that can be adapted for
almost any situation. It also has somephysical benefits, including:
• Reduction in blood pressure
• Reduction in muscle tension
• Boost in metabolism
• Clearing of the mind
• Boost in endorphins (our natural painkillers)
The basic technique is just like it sounds: slowly breathe in
through your nose, and then breathe out through your mouth.
Try counting slowly as you do this. Each breath should take ten
to twenty seconds. (You will be able to take longer breaths with
practice.)
When you are in a stressful situation, it is easy to unobtrusively deep
breathe to keep yourself cool. This will also help prevent some of the
harmful physical effects of stress, since stress causes us to breathe
faster, making our bodies work harder.
If you have a few moments to yourself, sit down, close your eyes, and
spend a few minutes deep breathing. Deep breathing can also be
used in conjunction with picturing your sanctuary or stretching.
Creating a Stress Log
A stress log can help you identify your major stressors, and it can help you identify trends in
those stressors. Identifying the cause of stress can help you reduce the number and impact of
stressors in your life, and it can help you manage the stress that does occur.
Stress Management
www.corporatetrainingmaterials.com© Corporate Training Materials
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Certificate of Completion
Every course comes with a Certificate of Completion where the participants can be recognized
for completing the course. It provides a record of their attendance and to be recognized for
their participation in the workshop.
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HTML Material
We also offer an HTML version of the material. We convert a Training Manual to HTML which provides a
basic way of viewing the material through your Internet browser. The material is presented with a Table
of Content along the left so you can navigate between modules and lessons. There is also a set of navigation buttons along the top where you can just click though the material page by page.
The HTML material can be hosted and accessed on a local computer. It is also possible to provide
remote access through the Internet, a LAN, or even your company's Intranet. HTML provides the ability
to offer a self-paced or off site version of the course.
The link below will provide you the opportunity to view and navigate through the HTML format the
same way a participant would experience it.
www.corporatetrainingmaterials.com/HTML_Sample/Stress_Management/index.html
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PowerPoint Sample
Below you will find the PowerPoint sample. The slides are based on and created from the
Training Manual. PowerPoint slides are a great tool to use during the facilitation of the
material; they help to focus on the important points of information presented during the
training.
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Full Course Table of Contents
Preface ..............................................................................................................................................4
What is Courseware? ................................................................................................................................ 4
How Do I Customize My Course? .............................................................................................................. 4
Materials Required ................................................................................................................................... 6
Maximizing Your Training Power .............................................................................................................. 6
Module One: Getting Started .............................................................................................................8
Housekeeping Items.................................................................................................................................. 8
The Parking Lot ......................................................................................................................................... 9
Workshop Objectives ................................................................................................................................ 9
Pre-Assignment Review ............................................................................................................................ 9
Module Two: Understanding Stress ..................................................................................................11
What is Stress? ....................................................................................................................................... 11
What is Eustress? .................................................................................................................................... 12
Understanding the Triple A Approach .................................................................................................... 13
Module Three: Creating a Stress-Reducing Lifestyle .......................................................................... 15
Eating Properly ....................................................................................................................................... 15
Exercising Regularly ................................................................................................................................ 16
Sleeping Well .......................................................................................................................................... 17
Module Four: Altering the Situation ................................................................................................. 19
The First A ............................................................................................................................................... 19
Identifying Appropriate Situations.......................................................................................................... 20
Creating Effective Actions ....................................................................................................................... 21
Module Five: Avoiding the Situation ................................................................................................. 23
The Second A ........................................................................................................................................... 23
Identifying Appropriate Situations.......................................................................................................... 24
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Creating Effective Actions ....................................................................................................................... 25
Module Six: Accepting the Situation ................................................................................................. 27
The Third A .............................................................................................................................................. 27
Identifying Appropriate Situations.......................................................................................................... 28
Creating Effective Actions ....................................................................................................................... 29
Module Seven: Using Routines to Reduce Stress ............................................................................... 31
Planning Meals ....................................................................................................................................... 31
Organizing Chores ................................................................................................................................... 32
Using a To-Do List ................................................................................................................................... 34
Module Eight: Environmental Relaxation Techniques ........................................................................ 36
Finding a Sanctuary ................................................................................................................................ 36
Using Music ............................................................................................................................................ 37
Seeing the Humor ................................................................................................................................... 39
Module Nine: Physical Relaxation Techniques .................................................................................. 40
Soothing Stretches .................................................................................................................................. 40
Deep Breathing ....................................................................................................................................... 42
Tensing and Relaxing .............................................................................................................................. 43
Meditation .............................................................................................................................................. 44
Module Ten: Coping with Major Events ............................................................................................45
Establishing a Support System ................................................................................................................ 45
Creating a Plan ....................................................................................................................................... 47
Knowing When to Seek Help ................................................................................................................... 48
Module Eleven: Our Challenge to You ...............................................................................................50
Creating a Stress Log .............................................................................................................................. 50
Week One: Recording Events .................................................................................................................. 52
Week Two: Identifying Stressors and Creating a Plan ............................................................................ 52
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Week Three: Creating New Habits .......................................................................................................... 54
Reviewing and Evaluating ...................................................................................................................... 54
Module Twelve: Wrapping Up ..........................................................................................................56
Words from the Wise .............................................................................................................................. 56
Parking Lot .............................................................................................................................................. 56
Action Plans and Evaluations .................................................................................................................. 56