Mastering Stress & Work-life Balance for Sustainable Productivity

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

Introduction

This 2-day program is designed to equip employees with practical tools to manage stress and cultivate work-life balance using evidence-based strategies. Participants will learn to identify their stressors, apply the 3R Framework to reduce stress, enhance mental resilience through emotional regulation and mindfulness, and build sustainable routines and boundaries to create harmony between work and life.

Learning outcomes / benefits

By the end of this course, participants will be able to:

• Identify signs of stress and personal stressors impacting productivity and well-being.
• Apply the 3R Framework (Remove, Reduce, Reframe & Respond) to manage stress effectively.
• Use emotional regulation and breathing techniques to build mental resilience.
• Set and maintain boundaries to support healthy work-life integration.
• Create a personalised blueprint for ongoing stress resilience and balanced living.

Key content

Day 1: Stress Management Using Research-based and Breathing Techniques

Module 1: Stress and Stressors

• What is stress, and how does it affect productivity and well-being?
• Signs and symptoms of stress.
• Are you stressed? (Personal Stress Assessment)
• Identifying Your Stressors

Activity: Stress sorting

Module 2: The 3R Framework – A Strategic Approach to Stress

• The 3R Model – Step-by-Step Breakdown
  • Remove
  • Reduce
  • Reframe and respond

Activity: Stress solution mapping

Module 3: Building Resilience – The Role of Mental Toughness

• What is Resilience?
• The relationship between resilience and stress.
• What is mental toughness?
• The 4Cs of mental toughness; control, commitment, challenge, confidence

Module 4: Building Resilience – The Role of Mental Toughness

• The relationship between stress and emotion.
• Techniques to regulate stress-inducing emotions.
• Mindful Pause and Response

Module 5: Personal Action Plan – Implementing Stress Management

• Participants will craft a “My Stress Resilience Blueprint"
  • 1 quick-win action to apply tomorrow.
  • 1 resilience-building habit for long-term stress management.
  • 1 accountability partner to ensure follow-through.

Review of Day 1

Day 2: Work-Life Balance – From Overwhelm to Harmony

Recap of Day 1

Module 6: Understanding Work-Life Balance

• What work-life balance really means (not 50/50).
• The myth of “having it all’ vs. life alignment.
• Case-study

Activity: Balance wheel

Module 7: Boundary Management & Mindful Transitions

• Physical, emotional & digital boundaries.
• Practical ways to “switch off.

Activity: Shut-down ritual design

Module 8: Energy Management

• Why energy matters more than time.
• Recognising and managing energy boosters and drainers.

Activity: Energy audit

Module 9: Self-Care Practices for Sustainable Living

• Recognising self-harming habits.
• The habit loop to build healthy habits and break bad habits.

Activity: Build your self-care menu

Module 10: Personal Action Plan- Work-Life Balance Blueprint

Activity: Work-Life Balance Blueprint

• One small habit
• One boundary to implement
• One support action or person

Target audience

Executives and above

Methodology

• Interactive learning
• Discussion
• Scenarios
• Role-play
• Games
• Assessments
• Self-reflection