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Coach Group

Build Emotional Strength Under Pressure

Resilience Training 1 day

Having a positive attitude is a great asset as it helps you make the best of any situation. This course has been designed to show you how to set worthwhile goals and how to use self-discipline to overcome procrastination. Improve your problem-solving and decision-making skills. Learn how to give feedback and appreciation and inspire PMA in others.

Available as bespoke in-house training tailored to your organisation.

★★★★★
"Really appreciated the real-life examples given. The course was a good pace, with good use of repetition to underline key concepts. Excellent summary. The trainer responded well to feedback, both explicit and implicit." - Marie Helson, United Arab Shipping Company (UASC)
Quality Training
Established 1997
6 CPD Hours
Delivery Options

Course Overview

What is Resilience Training?

Resilience training teaches a set of physical, psychological and emotional tools that allow you to absorb the difficulties of working life while maintaining your emotional stability, rationality, positivity, health and optimism. The course content blends psychology, physiology, time management and prioritisation, and the principles of continuous improvement. The result is the ability to manage life's stresses and use them to become stronger, more confident and more optimistic.

There are many benefits of building emotional resilience: a better quality of life, greater peace of mind, less stress and self-doubt, better physical health, more vitality, better social and professional relationships, and higher levels of productivity.

The course draws a critical distinction between objective stressors, which are imposed on us by the external world, and subjective stressors, which we impose on ourselves through unhelpful habits of thought, communication and behaviour. Eliminating the self-imposed category is one of the most powerful improvements any individual can make. You will also explore how the people around you affect your emotional state, and how your physical body condition directly influences your capacity to remain resilient under pressure.

Unlike the broader Personal Development Training, which covers six integrated skill areas across two days, this focused one-day programme concentrates exclusively on stress management, adversity absorption and building lasting emotional robustness. Delegates leave with a concrete action plan and the practical knowledge to begin strengthening their resilience immediately on returning to work.

Core Skills

The Key Skills Covered

This course is built around six interconnected areas of resilience. Developing each to a high level gives you a practical, evidence-based framework for managing stress and maintaining high performance, even under sustained pressure.

  1. 1

    The Science of Resilience

    We explore how the brain and nervous system react to stress and adversity at a neurological level. Understanding the mechanics of the stress response: why it occurs, how it escalates and how it subsides, is the foundation of managing it deliberately rather than being controlled by it. This scientific grounding gives delegates confidence that resilience is a trainable skill, not a fixed personality trait.

  2. 2

    Stress Management: Intensity, Duration and Frequency

    Not all stress is harmful; the problem is stress that is too intense, too prolonged or too frequent. You will learn how to regulate each of these three dimensions, reducing the damaging effects of chronic stress while preserving the motivational energy that a manageable level of pressure provides. Practical techniques are introduced for each dimension and applied to real workplace scenarios.

  3. 3

    Objective and Subjective Stressors

    Objective stressors are imposed by the external environment; we cannot always control them. Subjective stressors are ones we create ourselves through unhelpful habits of thought, communication and action. Eliminating self-imposed stressors is one of the highest-leverage changes you can make. This section shows you precisely how to identify and dismantle the subjective stressors in your own thinking and behaviour.

  4. 4

    Controlling Thoughts and Conversations

    The thoughts that dominate your mind and the conversations you habitually have with others are powerful determinants of your emotional state. You will learn practical methods for redirecting unhelpful thought patterns, choosing constructive internal narratives and steering conversations in directions that build rather than drain your resilience. Language, both internal and external, is one of the most accessible levers available to you.

  5. 5

    Physical Energy and Vitality

    Emotional resilience depends on physical energy. When the body is depleted, the mind follows quickly. We cover the physiological side of resilience: how your physical body state directly affects your emotional state, and the practical habits that restore and sustain energy. Understanding this link allows you to use your physical condition as a lever for improving your emotional and mental performance.

  6. 6

    Reframing and Positive Mental Attitude

    Reframing is the skill of interpreting adverse events in a way that preserves your confidence and motivation rather than undermining them. Combined with a disciplined positive mental attitude, it enables you to use difficult circumstances as growth opportunities. We cover the neurological basis of optimism, why it is a trainable habit rather than a fixed disposition, and the daily practices that sustain it under pressure.

Who Is This Course For?

Who Should Attend This Resilience Training Course?

Designed for anyone experiencing pressure, stress or setbacks at work who wants to develop greater emotional robustness and sustained high performance.

Professionals Under Pressure

Manage work-related stress more effectively and maintain high performance under sustained pressure.

Managers and Team Leaders

Model resilient behaviour, support your team through difficult periods and prevent stress from spreading.

Individual Contributors

Build the personal habits of thought and action that protect your wellbeing and sustain your performance.

Anyone Facing Adversity or Change

Develop the emotional tools to absorb setbacks, adapt quickly and emerge stronger from difficult circumstances.

Also beneficial for team leaders and managers who want to model resilient behaviour for their teams, HR and wellbeing leads looking for an evidence-based resilience programme, and anyone returning from a difficult period who wants to rebuild confidence and momentum.

Course Agenda

Resilience Training Course Details

AM

Morning Session • The science of stress and managing objective and subjective stressors

Establish a clear understanding of what resilience is, why it matters and how the brain and body respond to stress. Learn to identify the stressors you cannot control and eliminate the ones you are creating yourself.

We open by establishing a precise definition of emotional resilience: the ability to successfully absorb and adapt to negative events while remaining emotionally stable, physiologically healthy, socially constructive and professionally productive. We explore why resilience matters in modern working life, where the pace of change, competing demands and constant connectivity create sustained pressure for most people. Delegates are invited to assess their current resilience levels honestly, creating a baseline for the day's development.
Resilience delivers measurable benefits across every dimension of working and personal life. These include: a better quality of life and greater peace of mind; less stress and fewer self-doubts; better physical health and more vitality; stronger social and professional relationships; and higher levels of sustained productivity. We explore each benefit in practical terms, grounding the case for resilience in concrete outcomes rather than abstract principles, and showing how developing resilience creates a positive compound effect over time.
Resilience is not a vague psychological concept; it has a clear neurological basis. We introduce the three-brain model, explaining how the instinctive, emotional and rational minds each respond to stress in different ways and at different speeds. When stress is perceived, the instinctive and emotional brains can override the rational mind, leading to reactive, unproductive behaviour. Understanding this mechanism gives delegates the foundation for the practical interventions covered throughout the day.
Stress is not inherently harmful; it is excessive stress, defined by its intensity, duration and frequency, that causes damage. We introduce practical techniques for reducing each of these three dimensions. Managing intensity involves interrupting the stress escalation cycle at an early stage. Managing duration means developing habits that support recovery. Managing frequency requires identifying the recurring triggers in your environment and either removing them or changing your response to them. Delegates practise applying these techniques to their own situations.
Objective stressors are the genuine demands and difficulties imposed on us by the world around us: difficult relationships, time pressure, workload, change and uncertainty. While we cannot always eliminate these pressures, we can choose how we respond to them. This section covers practical strategies for managing objective stressors more effectively, including how to communicate clearly under pressure, how to negotiate realistic expectations and how to set boundaries that protect your capacity to perform.
Subjective stressors are self-generated; they arise not from external circumstances but from poor habits of thought, communication and action. Catastrophising, perfectionism, negative self-talk, dwelling on past events, and taking on responsibilities that are not yours to carry are all common examples. These stressors are entirely within your control, yet they often go unidentified and unaddressed. This session shows you how to recognise them in your own patterns of thinking and behaviour, and provides practical tools for eliminating them.
The quality of your inner conversation has a direct and powerful effect on your emotional state. Minds that habitually focus on threats, problems and worst-case scenarios generate ongoing stress, regardless of external circumstances. We introduce a set of mental disciplines for redirecting attention away from unproductive thought patterns and towards goals, possibilities and constructive action. These are not positive-thinking platitudes; they are structured cognitive techniques grounded in psychological research.
The conversations we have with others are equally powerful determinants of our emotional state. People who regularly discuss problems, grievances and anxieties with colleagues amplify their own stress and spread it to those around them. Equally, conversations that focus on solutions, goals and progress are energising and resilience-building. We cover practical conversational habits that support resilience: how to redirect negative conversations, how to avoid becoming a container for others' stress, and how to use language that builds rather than drains your emotional reserves.
PM

Afternoon Session • Energy, reframing, positive mental attitude and helping others

Explore how physical energy, other people and the art of reframing all shape your resilience. Learn to sustain a positive mental attitude under pressure and apply these skills to help the people around you.

The people we spend time with have a significant impact on our emotional state. Some individuals are energising; others drain our resilience with consistent negativity, criticism or anxiety. We explore how to identify the people in your life and workplace who most affect your emotional equilibrium, how to manage those relationships in a way that protects your resilience, and how to draw on the positive influences available to you more deliberately. Understanding these interpersonal dynamics is an underestimated dimension of building lasting resilience.
Emotional resilience and physical condition are directly linked. The body's stress response is physiological as much as psychological: shallow breathing, muscle tension, disrupted sleep and poor nutrition all reduce the brain's capacity to manage stress effectively. We cover the specific physiological mechanisms that connect body and mind, and the practical habits of breathing, movement, sleep hygiene and energy management that restore the physical foundation on which emotional resilience depends.
Many people operate in a chronic state of energy deficit, managing their days on insufficient reserves. This makes every stressor feel harder than it needs to be. We introduce practical strategies for generating more physical and mental energy: not by working harder, but by managing recovery more intelligently. Delegates identify their personal energy drains and gains, and build a concrete plan for increasing their vitality over the weeks following the course.
Reframing is the skill of interpreting an adverse event in a way that preserves your confidence and motivation. When something goes wrong, the unresilient response is to catastrophise, blame or give up. The resilient response is to ask: what can I learn from this? How does this make me more capable? What does this tell me about what to do differently? We cover a practical reframing process and apply it to real examples from delegates' own experience, building the habit of extracting growth from difficulty.
A positive mental attitude is not wishful thinking; it is a disciplined mental practice. Research in neuroplasticity demonstrates that the brain can be trained to process challenges more constructively over time. We cover the specific daily habits that sustain a positive mental attitude: clear goal focus, constructive internal narrative, selective attention and deliberate gratitude. These are not personality traits that some people have and others do not; they are skills that can be developed through deliberate practice.
Overwork and exhaustion are among the most common causes of depleted resilience. When everything feels urgent and nothing gets properly completed, the result is chronic stress and declining performance. We revisit the prioritisation principles introduced in the morning and apply them specifically to the challenge of sustainable performance: how to identify the tasks that genuinely matter, how to say no constructively, and how to structure your workload so that pressure remains manageable rather than overwhelming.
Resilience is not a destination but a practice. The techniques covered in this course are most effective when applied consistently over time, with deliberate reflection and adjustment. We introduce a simple continuous improvement framework for resilience: reviewing your stress management habits regularly, identifying what is working and what needs adjustment, and making incremental improvements that compound over time. This approach transforms resilience from a one-off intervention into a permanent feature of how you work.
The final section turns outward: having built your own resilience, how do you help the people around you? We cover how to recognise the signs that a colleague or team member is struggling with stress or adversity, how to have a supportive conversation that builds their resilience without taking on their stress yourself, and how to create an environment in which resilient behaviour is modelled, encouraged and sustained. Delegates who are managers or team leaders will find this section particularly applicable.
The day closes with a structured review of the key models, techniques and insights from all sessions. Each delegate completes a personal resilience action plan identifying the specific changes they will implement in the coming weeks, the habits they will establish and the stressors they will eliminate. The plan feeds directly into the post-course portal and is supported by three months of free telephone coaching, ensuring that the learning translates into lasting behavioural change.

Availability and Pricing

Course Formats and Delivery Options

Choose from scheduled open resilience training courses, live online training or bespoke in-house resilience training training for your organisation. Each format covers the same practical methods and learning outcomes.

Bespoke In-House

£2250+VAT

per training day

We come to you. Training delivered at your premises, tailored to your team's specific needs.

  • Your premises or online
  • Tailored to your organisation
  • Dates to suit your schedule
  • We can train in your timezone
Proposal PDF Request Callback

All Our Training Includes

Full 1 day of expert training delivered by an experienced trainer
CPD-endorsed course: 6 CPD training hours (plus 2-3 additional hours via post-course online learning)
Full digital interactive course notes
Official training certificate
Access to free additional training material via our post-course portal
3 months of free telephone coaching while you implement your learning

Questions? Call 020 3856 3037 or 01452 856091

Frequently Asked Questions

Course FAQs

You can book directly online via our course dates page, call us on 020 3856 3037, or make an enquiry and we will call you back. We accept payment by BACS, cheque or credit card. Once booked, you will receive a confirmation email with full joining instructions.
Yes. We can deliver this course exclusively for your team at your premises or online, on dates to suit you. Bespoke in-house training is priced per day rather than per delegate, making it cost-effective for groups of four or more. We can also tailor the content to address your organisation's specific challenges.
A positive mental attitude is not wishful thinking; it is the disciplined habit of directing your attention towards what you want to create rather than what you fear. Research in neuroplasticity shows that sustained optimistic thinking produces measurable changes in how the brain processes challenges, making you more creative, more persistent and more adaptable under pressure. People who maintain a positive mental attitude under adversity consistently outperform those who succumb to negativity, both in their own wellbeing and in their impact on the people around them.
Positivity and motivation are not gifts that some people have and others do not; they are habits that can be trained. The course covers several practical methods: managing subjective stressors so that self-imposed pressure does not drain your energy; using reframing to extract learning from setbacks rather than being demoralised by them; managing the physiological factors such as sleep, movement and nutrition that directly affect your emotional state; and controlling the quality of your internal conversation and your conversations with others. Each of these is a trainable skill.
Yes, the training is highly interactive. Sessions include group discussions, exercises, case studies and individual action planning. The trainer actively teaches expert content rather than simply facilitating discussion, so delegates leave with structured knowledge they can apply immediately. The style is engaging and practical throughout.
Morning motivation is strongly influenced by the clarity of your goals, the quality of your sleep and the habits you associate with starting the day. On this course you will learn how to set clear, compelling goals that give you a reason to engage with the day purposefully, how to manage the physical factors that affect your energy levels from the moment you wake, and how to establish a constructive internal narrative that orients your thinking towards progress rather than problems. These are all practical, immediately applicable techniques.
Delegates come from a wide range of industries, roles and backgrounds. Some are experiencing high levels of work-related stress and are looking for practical strategies to manage it. Others want to strengthen their resilience proactively, before difficulties arise. Many are managers who want to model resilient behaviour and support their teams more effectively. What they share is a recognition that the ability to absorb and recover from adversity is a skill that can be developed, and a determination to develop it in a practical, evidence-based way.
Open courses run from 9:00 am to 4:30 pm. Delegates are welcome to arrive from 8:45 am; tea and coffee are available from that time. The course includes mid-morning and mid-afternoon breaks plus a lunch break.

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On This Page

  1. 1 Course Overview
  2. 2 Key Skills
  3. 3 Who Should Attend
  4. 4 Course Agenda
  5. 5 Course Formats
  6. 6 FAQs

Book This Course

Bespoke In-House £2250 +VAT/day
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020 3856 3037
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Customer Reviews

What Delegates Say About This Course

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Read Our Customer Reviews
★★★★★

"On this course, I particularly liked the way principals were broken down in explanation and then built back up to give a better understanding. The section on conflict was extremely interesting, mainly to do with the language used. The trainer was very clear and precise."

Alex

Translate Bar

★★★★★

"Really enjoyed Right Box, Wrong Box for dealing with conflict, it will prevent me getting emotionally involved. Smart Goals will be beneficial for my Quarterly performance reviews along with remaining factual when dealing with negative behaviours. Good delivery of the course content and open discussions for all formulas – Marco made sure all examples was relevant for the varying students. 10/10"

Ryan Clegg

Edge Electrical Solutions LTD

★★★★★

"The course content was concise and practical as related to my business. It contained information that I had not seen in 48 years in the business world. The trainer's presentation was straightforward, understandable, relevant and well structured."

David E Reynolds

AkzoNobel

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Ready to Build Your Resilience?

Enrol on our next open course, book a live online session, or speak to us about tailored in-house resilience training for your team.

Book Open Course Enquire about In-House

Or speak to a member of our team directly:

020 3856 3037 01452 856091