Course Details

Resilience and Wellbeing for Project Managers Training Course: Strategies for managing stress and maintaining mental health in demanding roles

Introduction

Navigate the intense pressures of project leadership with strength and serenity through our "Resilience and Wellbeing for Project Managers" training course. The demanding nature of project management, characterized by tight deadlines, constant change, and high stakes, often takes a toll on mental and physical health. This intensive 10-day program equips project professionals with evidence-based strategies to build personal resilience, effectively manage stress, and prioritize mental wellbeing amidst relentless project demands. Learn to cultivate a positive mindset, implement practical self-care techniques, and foster a supportive environment, transforming challenges into opportunities for growth and ensuring sustained peak performance, both personally and professionally.

Duration

10 Days

Target Audience

This course is essential for project managers, program managers, PMO leaders, team leads, business analysts, and any project professional who experiences high levels of stress, faces demanding deadlines, or wishes to proactively cultivate their resilience and mental well-being in a challenging work environment. It is particularly beneficial for those who:

• Feel overwhelmed or at risk of burnout in their project roles.
• Want to improve their ability to cope with setbacks and unexpected changes.
• Seek practical strategies for managing stress and maintaining work-life balance.
• Are looking to enhance their emotional intelligence and self-awareness.
• Aim to foster a more supportive and mentally healthy environment for their project teams.

Course Objectives

Upon successful completion of the "Resilience and Wellbeing for Project Managers" training course, participants will be able to:

• Understand the causes and impacts of stress and burnout specific to project management roles.
• Define and apply the core components of personal resilience in challenging project environments.
• Implement effective stress management techniques for both immediate relief and long-term well-being.
• Develop strategies for maintaining mental health and emotional balance amidst project pressures.
• Cultivate a positive mindset, self-compassion, and adaptive coping mechanisms.
• Understand the importance of work-life integration and setting healthy boundaries.
• Leverage mindfulness and meditation techniques for improved focus and reduced anxiety.
• Foster a supportive and psychologically safe environment for their project teams.
• Recognize signs of stress and burnout in themselves and others, and know when to seek help.
• Formulate a comprehensive, personalized well-being action plan for sustained resilience.

Course Modules

Module 1: Understanding Stress and Burnout in Project Management

• The unique stressors of project management: Deadlines, scope changes, stakeholder demands, resource constraints.
• Differentiating between acute stress, chronic stress, and burnout.
• The physical, emotional, and cognitive impacts of prolonged stress.
• Identifying your personal stress triggers and early warning signs.
• The link between stress, decision-making, and project performance.

Module 2: Foundations of Personal Resilience

• Defining resilience: Bouncing back, adapting, and growing from adversity.
• Key components of resilience: Self-awareness, self-regulation, optimism, connection, purpose.
• The "Resilience Muscle": How to actively build and strengthen it.
• Mindset shifts for embracing challenges as opportunities for growth.
• Learning from setbacks and failures with a resilient perspective.

Module 3: Effective Stress Management Techniques

• Physiological strategies: Breathing techniques, progressive muscle relaxation, physical activity.
• Cognitive strategies: Challenging negative thoughts, cognitive reframing, positive self-talk.
• Behavioral strategies: Time management, delegation, prioritizing tasks, setting boundaries.
• Practical exercises for immediate stress reduction in project settings.
• The importance of micro-breaks and disengagement from work.

Module 4: Cultivating Mental Well-being and Emotional Balance

• Understanding emotional intelligence and its role in managing stress.
• Recognizing and regulating challenging emotions (e.g., frustration, anxiety, anger).
• The practice of self-compassion and reducing self-criticism.
• Building emotional literacy: Naming and processing feelings constructively.
• Strategies for maintaining a positive outlook amidst challenges.

Module 5: Mindfulness and Presence for Project Managers

• Introduction to mindfulness: Focusing on the present moment.
• Benefits of mindfulness for project managers: Improved focus, reduced reactivity, enhanced clarity.
• Simple mindfulness meditation techniques (e.g., breath awareness, body scan).
• Integrating mindfulness into daily project activities (e.g., mindful meetings, mindful email checking).
• Using mindfulness to manage distractions and enhance decision-making.

Module 6: Work-Life Integration and Boundary Setting

• Moving beyond "work-life balance" to sustainable "work-life integration."
• The importance of clear boundaries between professional and personal life.
• Strategies for disconnecting from work and recharging.
• Protecting personal time, hobbies, and relationships.
• Leveraging technology to support healthy boundaries.

Module 7: Building Supportive Relationships and Social Connection

• The neurological benefits of social connection and support.
• Fostering strong professional relationships within project teams and beyond.
• Seeking and offering peer support for stress and challenges.
• The power of a strong personal support network.
• Overcoming isolation in demanding project roles.

Module 8: Physical Health for Mental Resilience

• The undeniable link between physical health and mental well-being.
• Importance of adequate sleep: Strategies for improving sleep quality.
• Nutrition for brain health and sustained energy.
• Regular physical activity: Its role in stress reduction and mood regulation.
• Hydration and its impact on cognitive function.

Module 9: Fostering a Resilient and Supportive Project Culture

• The project manager's role in promoting team well-being.
• Creating a psychologically safe environment where team members feel comfortable discussing stress.
• Encouraging breaks, healthy work habits, and open communication.
• Recognizing signs of stress and burnout in team members.
• Leading by example in prioritizing well-being.

Module 10: Personalized Well-being Action Plan & Sustained Practice

• Self-assessment of current well-being status and identifying key areas for improvement.
• Developing a personalized "Well-being Dashboard."
• Crafting a realistic and sustainable daily/weekly well-being routine.
• Identifying resources and support systems for long-term resilience.
• Personalized action plan: Committing to specific, measurable actions for enhancing resilience and well-being in your project management career.

CERTIFICATION

• Upon successful completion of this training, participants will be issued with Macskills Training and Development Institute Certificate

TRAINING VENUE

• Training will be held at Macskills Training Centre. We also tailor make the training upon request at different locations across the world.

AIRPORT PICK UP AND ACCOMMODATION

• Airport pick up and accommodation is arranged upon request

TERMS OF PAYMENT

Payment should be made to Macskills Development Institute bank account before the start of the training and receipts sent to info@macskillsdevelopment.com