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Work-life Balance and Stress Management Training Course Outline

Everyone needs a sustainable work-life balance. Many people feel they are not achieving this because they have too many competing demands on their time. Achieving a work-life balance will improve your mood and your level of success. Learn how to prioritise and delegate tasks, as well as stress management techniques, creating harmony and happiness.

The course content was very detailed and interesting. There was a good use of diagrams to allow theories to sink in. The trainer was great at keeping myself and everyone's focus on the course and topic at hand. Clearly passionate about what he teaches. Enjoyed use of examples and could be related to.

Customer Reviews

Work-life Balance and Stress Management Training - Morning

What is meant by Work-life balance?

Definition of work life balance:
Work-life balance is the degree to which you feel your life is in a state of sustainable equilibrium; in terms of balancing the competing demands on your time and energy.

Your life is composed of various elements, such as:

Work, health, family, friends, recuperation, further education, hobbies etc.

Work Partner Kids Family
Friends Hobbies Health Sleep
Recuperation Study Education Religion Gym

Each element is valuable to you, and each takes time.

You can't do them all simultaneously.

So, the next question is, “How can you balance the competing demands that life makes upon you and maintain a high-degree of health, happiness and productivity?”

How should you best analyse your life into its main component parts?

The four major skills needed to achieve work life balance

Work life balance training has four major themes.

  1. Time management and prioritisation
  2. Equilibrium: Balance and harmony between the competing demands of family and work life
  3. Health vitality and recuperation, (Physical stress management)
  4. Emotional management, (Psychological stress management)

Part one: Prioritisation, time management

Time management is the art of doing the most valuable things, in the most efficient order.
Time managers do not necessarily do the easiest things first.
Time managers do the most valuable thing first.

What is the most valuable use of your time, right now?

Productive Zone - Higher value, But not yet deadline driven, The key zone. Crisis Zone - Higher value, Higher deadline pressure, Crisis management. Fruitless Zone - Lower value, Gossip, Office politics, Pity parties. Busy Zone - Lower value, But deadline driven, Busy but non-productive.

Key question

What is the most valuable use of your time, right now?
Do you ever have: Busy but non-productive days?

Three-time wasters SOS: Self – Others - Systems

Handling the three-time wasters

  1. Self. Your own bad habits steal your time
  2. Other people who steal your time
  3. Systems. Inefficient systems

Prioritisation - Impose order

Identify and manage your priorities.

Answer the question: What is the most valuable use of my time right now?

Part 2. Balance and harmony between the competing demands of family and work

Discover your “hierarchy of values”

There are many things about your life that you value. But you do not value everything equally. So, it is important that you figure out your “hierarchy of values”.

A hierarchy of values indicates, not only what your values ARE, but also their importance relative to each other.

How do you value each set against each other, in order of importance?

For example: Everyone values money, and everyone value their health. But which do you value the most? Money or health?

Is it possible that some people sacrifice their health in an attempt to earn more money?
Yes.

Second example: Everyone values their leisure time; and most people value further education: But is it possible that some people spend too much time watching movies and not enough time on their further education?
Yes.

Your life is composed of Major Elements.

The point here is that you don’t have time to do everything on the same day. So, you need to decide how you SHOULD spend your time, today.
How you spend your time is a reflection of what you think you SHOULD do.
To do that, you need to know how the various categories rank in importance in your hierarchy of values.
Exercises to uncover the elements of your life and to put them in order.

Work-life Balance and Stress Management Training - Afternoon

Stress has both physical and mental components: Physical stress

How to have more energy

Energy is defined as 'The Capacity to do work' - Q1 Crisis - Alcohol, Food, Drugs. Q2 Productive - Sleep, Nutrition, Exercise

Energy is defined by science as “the capacity to do work”.
You need sufficient energy.

Question: Do you always have sufficient energy?
Or do you sometimes run out of enthusiasm?

To a degree, your energy levels are a function of your personal habits

When you want to change how you feel, you can do that by adopting one of two fundamental approaches:

How to handle the effects of stress on your mind and emotions.

Remember this phrase:You feel whatever you think about

How to manage your emotions.

We start with you taking control over your own thoughts, mental images and words.
Remember: You don’t feel reality as it is: you feel what you THINK it is.

Actions - Results - Thoughts - Feelings

How to create “Watertight compartments” in your mind.

Compartmentalise Your Life. Your life needs to be divided into watertight compartments. If one of them gets flooded with bad news, then that compartment needs to be isolated from the rest of the ship. Do NOT let the fact that one compartment of your life, which is flooded with bad news, to be the reason to allow troubles to flood into another compartment.

Keep your life compartments mentally and emotionally isolated.
Use the non-damaged compartments to be a refuge from the troubling stress.

How to stop trouble “flooding” from one life-area to the next.

Notes and exercises

Regain a sense of “sustainable equilibrium” and balance.

Life is about gaining a sense of sustainable equilibrium between the various elements that compose your life.

A balance of work and life elements

Maintain your poise.

A positive mental attitude relies on your ability to control and direct your mind and your conversation:

  1. Consistently.
  2. For extended periods.
  3. Irrespective of what others are doing.
  4. Irrespective of what others are saying to you.

Consider this suggestion and ponder the implications:
“You are what you are,
You do what you do,
And you feel the way you feel,
primarily because of the habitual thoughts
that you allow to dominate your mind.”

The only thing over which you have complete and unchallengeable control is: Your own mind.

Your most important aim must be to take control of your mind and direct all your mental powers towards successful outcomes

Summary, action planning and close.

There was lots to take in, but very interesting and relevant. Made me think carefully about my future actions to improve my business acumen. Trainer's presentation was animated and friendly, but kept on point despite my interruptions! Very knowledgeable.

Customer Reviews