Resilient at Work - Practical Stress Management for Malaysian Professionals

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

• 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

• 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

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

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

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

• 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.