Stress management in the VUCA world

Our times present us all with new challenges. We need to recognise that we need to broaden our focus, i.e. to focus not only on the probable, the expected, the hypothetical, the likely outcome, but also on the possible, i.e. to anticipate the possibility of what seems unlikely. And all this in a fast-changing world where reaction times are shortening, so decisions have to be made faster. In all this changing environment, it is no wonder that our daily lives are seen as full of obstacles to overcome and problems to solve. This perspective often leads to feelings of unfulfilment, uncertainty and stress.

Stress has always been part of our lives. It is useful to learn how to deal with difficult stressful situations, so that we can reduce feelings of confusion, tension, anger, resentment and failure, and instead experience successful stress management, which also strengthens our own self-esteem and self-confidence, thus promoting our psychological resilience and a sense of psychological security. This enables us to adapt adaptively to different difficult life situations. The way to do this is through conscious stress management.

The aim of the training is to enable participants to recognise their own stress symptoms and to learn different possible stress management techniques. In addition to techniques for identifying the symptoms of organisational stress and the sources of internal stress, effective time management and awareness of the relationship between stress are also important elements of the content. Elementary forms of stress management will also be introduced during the training.

It is recommended for all those who want to take action against the stress they are under, who want to reduce the tension caused by stress and avoid the physical and emotional problems that can result from prolonged stress. It is particularly recommended for those who work remotely/hybrid, as working from home presents many challenges for the individual.

The aim of the training is to enable participants to recognise stressful situations, to be aware of the sources of stress and to have the tools to be able to take action against stress. The techniques and methods they will learn in the training will help them to develop effective thinking patterns and behavioural strategies that will result in improved stress tolerance and problem-solving skills.

• In addition, they will make progress in their individual stress management and problem-solving skills.
• They will become aware of stress symptoms and personal sources of stress, and then learn how to deal with them appropriately.
• They develop internal control.
• They learn different relaxation techniques to manage stress effectively.
• They learn to recognise and possibly manage different stress situations.
• They gain a deeper understanding of themselves and a better understanding of stressful situations.
• They will be able to free themselves from fears and inhibitions caused by conflicts. Their self-awareness is enriched, which is a prerequisite for a balanced and harmonious performance.

Characteristics of stress

• What is the VUCA world
• How the VUCA world is linked to stress
• Definition of stress, mechanisms of action
• Physical and psychological manifestations of stress
• Eustress and distress (i.e. the constructive or destructive effects of stress)
• Exploring the relationship between the impact of thoughts and stress
• Recognizing body awareness

Signs of stress, the relationship between stress and illness

• Compiling an inventory of individual stress symptoms
• Recognising the link between stress and illness
• Recognising physical illnesses that are psychologically based and understanding how they arise
• Self-analysis in the light of the relationship between stress and illness

Elements of effective stress management

• Introduction to elementary forms of stress management
• Overview of active and passive stress management techniques
• Recognising our own and others' stress traits
• Learning about and experiencing relaxation, one of the most effective ways to manage stress
• Basic steps of autogenic training
• Learning various recreational techniques (breathing techniques, movement techniques, guided visualisation)
• Mindfulness - learning the basics of conscious presence

Work stress, prevention of burnout

• Identifying workplace problems as stressors
• Discussing the stress tolerance of different occupations
• Understanding the relationship between your own workplace, your job and stress
• The relationship between stress and burnout
• Burnout prevention

Coping strategies

• Resilience at individual level
• Type A and B personality and stress
• Effects of personality on stress management (External-Internal control)
• Awareness of individual coping strategies to stress
• Awareness of different forms of coping
• A toolkit to hold on to in the world of VUCA - AVICA toolkit

Preventive lifestyle

• "Psychophittness" - after Emőke Bagdy
• The importance of prevention
• Changing your own habits
• Integrating conscious stress management techniques into everyday life
• Developing a lifestyle based on stress management principles
• Personal "commitment"

After the training, there will be an opportunity for individual coaching on stress management to further process, adapt and deepen the lessons learned during the training.