21 Courses in Leicester

Oracle Database 12c Admin training course description This Oracle Database 12c Administration course is designed to give the Oracle database administrator practical experience in administering, monitoring, tuning and troubleshooting an Oracle 12c database. Database administrators will gain an understanding of the architecture and processes of the Oracle database server. They will be able to ensure the integrity and availability of a company's data within the Oracle environment. They will be able to monitor the performance of the database, allocate resources with the Resource Manager and Schedule jobs. What will you learn Administer an Oracle database instance. Monitor an Oracle database. Configure the Oracle network environment. Create and manage database storage structures. Manage users, profiles, privileges and roles. Manage undo data and temporary segments. Monitor and resolve lock conflicts. Maintain database security. Implement database auditing. Monitor the performance of the Database. Load and unload data. Use the job scheduler. Configure a database for backup and recovery. Oracle Database 12c Admin training course details Who will benefit: This Oracle Database 12c Administration course is for anyone who needs to administer, monitor and support an Oracle 12c database. Prerequisites: An understanding of relational database concepts and good operating system knowledge. They should have attended the Oracle SQL course or have a good working knowledge of Oracle SQL. Knowledge of the usage of PL/SQL packages is highly recommended. Duration 5 days Oracle Database 12c Admin training course contents Introduction to Oracle database 12c Overview of the Oracle database 12c, Overview of the Oracle Cloud, Relational database concepts, database administration tasks. Oracle Database 12c Architecture Overview of the Oracle database architecture, The Oracle database instance, Oracle Database memory structures, Process architecture and structures, Server and client processes, The Oracle database storage architecture, Connect to the Oracle database instance. Administer a database instance Administrative tools available to a DBA, Use SQL*Plus in Oracle to manage a database instance, Use SQL Developer to manage a database instance, Administer the database using Enterprise Manager (EM), Overview of the Enterprise Manager framework, Access Enterprise Manager Database Express, The Enterprise Manager Database Express Home Page, Enterprise Manager Cloud Control, Initialization parameter files. Configure the Oracle network environment Overview of network configuration, Oracle Net Listener configuration and management, Oracle Net naming methods, Tools for configuring and managing the Oracle network, Using the Net Configuration Assistant, Configure client connections with Net Manager, View listener configuration, Start and stop the Oracle listener, Use TNSPING to test Oracle Net connectivity, Connect to the database, Configure Net Services with Enterprise Manager. Storage Structures Overview of data storage, The database block, Overview of tablespaces and datafiles, Use Enterprise Manager to view the storage structure of the database, Create and alter tablespace commands, Temporary tablespaces, Create and manage datafiles, Use OMF, Drop tablespaces and datafiles. Manage users Predefined database administration accounts, User accounts, Create a user account, User authentication, Change a user's password, Manage a user account, Drop a user account, Monitor user information, Terminate user sessions. Manage profiles and resources Overview of user profiles, Profile resource parameters, Create profile command, Manage passwords with profiles, Control resource usage with profiles, Maintain profiles. Manage privileges Database access, Oracle supplied roles, System and object level privileges, The grant and revoke commands, Create, modify and drop roles, Use predefined roles. Database auditing Overview of database security, Overview of database auditing, Security compliance, Standard auditing, Unified audit trail, Separation of audit responsibilities with the AUDIT_ADMIN and AUDIT_VIEWER roles, Configure the audit trail, Specify audit options. Data concurrency and lock conflicts Levels of locking in Oracle, Methods used to acquire locks, Data concurrency, Possible causes of contention, DML locks, Prevent locking problems, Detect lock contention, Resolve conflicts. Undo management Undo data overview, Monitor and administer undo, Configure undo retention, Switch undo tablespaces, Specify the retention period, Guarantee undo retention, Retention period for flashback queries, View undo space information, Use the undo advisor, Size the undo tablespace, Alter an undo tablespace to a fixed size. Proactive database management Database Maintenance, View the alert log, The Automatic Workload Repository, Statistic levels, The Automatic Database Diagnostic Monitoring, Monitor an Oracle database, Use the Advisors, Set up notification rules/ Performance management Tuning information sources, Performance monitoring, Tuning activities, Performance planning, Instance tuning, Performance tuning methodology, Performance tuning data, Monitoring performance, Managing memory. SQL tuning SQL tuning, The Oracle Optimizer, SQL Plan directives, Adaptive execution plans, SQL Advisors, Automatic SQL Tuning results, Implement automatic tuning recommendations , SQL Tuning Advisor. Moving data Create directory objects , Data Pump architecture, Data Pump data dictionary views, Data Pump interactive mode, Data Pump API, Use Data Pump to export and import data, Overview of SQL Loader, Command line parameters, Record filtering, Control file keywords, Datafiles, SQL Loader data paths, External Tables. Automate tasks with the scheduler Introduction to the Scheduler, Access Rights, Scheduler components and workflow, Create a Job, Job Classes, Use time based, event based schedules, Create an event based schedule. Managing resources with Resource Manager Overview of the Database Resource Manage, Use the Resource Manager, Create Resource Plans, The default maintenance resource manager plan, Create Resource Plan Directives, Allocate resources for Resource Plans. Manage space Overview of space management, Block space management within segments, Segment types, Allocate extents, Allocate space, Row chaining and migration, Create tables without segments. Backup and recovery configuration Oracle backup solutions, Oracle suggested backup strategy, Overview of database backup, restore and recover, Flashback technology, Types of failure ,Instance recovery, Tune instance recovery, The MTTR Advisor, Media failure, Configure a database for recoverability Oracle support The Enterprise Manager Support Workbench, Register for security updates, Work with Oracle Support, My Oracle Support integration, Log Service Requests, Manage patches, Apply a patch

Overview This one day Building Better Work Habits training course has been developed for everyone in your organisation who may struggle with their own personal effectiveness. They may not have control of their own workload or blame others as to why they’re not achieving certain tasks and projects. Alternatively, it might be that high performers want to understand how they can organise themselves in a new way to give themselves more stretch in their roles. The training course will help the learners build self-awareness and will highlight the important parts of working smarter to achieve end goals. Description We are all busy, and sometimes it seems we do not have enough hours in the day to complete deadlines and projects. It can then eat into our home life, meaning we often end up stressed, or in worst-case scenarios, unwell (both physically and mentally). The reason behind this is often how we work day to day, as opposed to others giving us work at the last minute. These training course materials have been designed to help your participants work more effectively for the long term. This isn’t about how to manage a diary or emails, but rather look closely to see what are the blockers which get in the way of success. These small changes in day to day work will have a dramatic impact in both productivity and personal effectiveness. Topics covered: Productivity: the science bit – A chance to explore what we mean by being productive and how that helps us build better work habits, as well as the opportunity to look at some of the science behind myths and bad habits we’ve probably already formed. Includes a link to a YouTube video. Procrastination, why put off to tomorrow what we can do today! – Participants will explore what we procrastinate about, how we procrastinate in our own lives, and what we can do about it! Eat That Frog – An introduction to Brian Tracy’s book “Eat that frog” and how it can help us improve our working habits. Includes a link to a YouTube video. Eat That Frog: Thinking on Paper – A chance to put into practice some of Brian Tracy’s methods and how to use them in our real lives Eat That Frog: Rocks, Pebbles and Sand – Taking our goal setting further, we explore Covey’s methodology around prioritising our tasks. Eat That Frog: The Pareto Principle – The final part of the “Eat that Frog” section looks at how effective we in terms of how we spend our day Prioritising: how do we spend our day? – Participants explore how proactive they are, and what the danger might be in letting a situation rule their time Prioritising: The Priority Matrix – Taking the Rock, Pebbles and Sand methodology further, participants explore what truly is urgent and what is important in our day to day Prioritising: Company Performance Tensions – We may know what our own personal objectives are, however, our business objectives have certain tensions that could impact these. How can we balance these two different objectives to ensure we’re successful day to day? What’s my mindset? – Sometimes we can get in the way of our own successes and plans due to our mindset; utilising Carol Dweck’s work, it is a chance to reflect on our own mindsets when we’re building new work habits. Includes a link to a YouTube video. What’s my mindset? Energy Cycles – Our energy can impact our mindset and how productive we are. A chance to look at what gives us energy, and how we can work more effectively depending on where our energy levels might be Who should attend Anyone interested in understanding in being more effective at work. Requirements for Attendees None.

Overview This one day Building Better Work Habits training course has been developed for everyone in your organisation who may struggle with their own personal effectiveness. They may not have control of their own workload or blame others as to why they’re not achieving certain tasks and projects. Alternatively, it might be that high performers want to understand how they can organise themselves in a new way to give themselves more stretch in their roles. The training course will help the learners build self-awareness and will highlight the important parts of working smarter to achieve end goals. Description We are all busy, and sometimes it seems we do not have enough hours in the day to complete deadlines and projects. It can then eat into our home life, meaning we often end up stressed, or in worst-case scenarios, unwell (both physically and mentally). The reason behind this is often how we work day to day, as opposed to others giving us work at the last minute. These training course materials have been designed to help your participants work more effectively for the long term. This isn’t about how to manage a diary or emails, but rather look closely to see what are the blockers which get in the way of success. These small changes in day to day work will have a dramatic impact in both productivity and personal effectiveness. Topics covered: Productivity: the science bit – A chance to explore what we mean by being productive and how that helps us build better work habits, as well as the opportunity to look at some of the science behind myths and bad habits we’ve probably already formed. Includes a link to a YouTube video. Procrastination, why put off to tomorrow what we can do today! – Participants will explore what we procrastinate about, how we procrastinate in our own lives, and what we can do about it! Eat That Frog – An introduction to Brian Tracy’s book “Eat that frog” and how it can help us improve our working habits. Includes a link to a YouTube video. Eat That Frog: Thinking on Paper – A chance to put into practice some of Brian Tracy’s methods and how to use them in our real lives Eat That Frog: Rocks, Pebbles and Sand – Taking our goal setting further, we explore Covey’s methodology around prioritising our tasks. Eat That Frog: The Pareto Principle – The final part of the “Eat that Frog” section looks at how effective we in terms of how we spend our day Prioritising: how do we spend our day? – Participants explore how proactive they are, and what the danger might be in letting a situation rule their time Prioritising: The Priority Matrix – Taking the Rock, Pebbles and Sand methodology further, participants explore what truly is urgent and what is important in our day to day Prioritising: Company Performance Tensions – We may know what our own personal objectives are, however, our business objectives have certain tensions that could impact these. How can we balance these two different objectives to ensure we’re successful day to day? What’s my mindset? – Sometimes we can get in the way of our own successes and plans due to our mindset; utilising Carol Dweck’s work, it is a chance to reflect on our own mindsets when we’re building new work habits. Includes a link to a YouTube video. What’s my mindset? Energy Cycles – Our energy can impact our mindset and how productive we are. A chance to look at what gives us energy, and how we can work more effectively depending on where our energy levels might be Who should attend Anyone interested in understanding in being more effective at work. Requirements for Attendees None.

This one-day workshop is intended for participants who have a basic understanding of Outlook but who want to know how to use its advanced features to manage their email communications, calendar events, contact information and other communication tasks. This course will help participants: Gain confidence using Outlook and its advanced features Organise and prioritise email messages Archive messages for safe-keeping Use rules to process received or sent messages automatically Manage scheduled meetings with others Give others permission to view and manage their folders and items Use contacts and commands to find out more about a person or company Prioritise work-flow using tasks and assigning tasks to others 1 Email messages Combining multiple clicks with quick steps Following up flag options Saving multiple attachments Attaching a folder of files Recalling and replacing a message Categorising messages with conditional formatting 2 Message options Adding options to messages Marking a message as private Receiving quick responses with voting buttons Directing replies to specific users Delaying sent messages Inserting links in messages 3 Stay organised with rules Using rules to automate message flow Moving messages with rules Using the rules wizard Setting up rules with conditions Using rules that work whilst you are away 4 Message clean-up Using conversation clean-up Using mailbox clean-up Moving messages to the archive folder Archiving folder properties Auto-archiving properties 5 Managing calendars Creating calendar groups Sharing calendars with permissions Setting up working days and times Managing time zones Categorise appointments with conditional formatting Publishing a calendar 6 Schedule meetings Scheduling a meeting Managing meeting responses Proposing new meeting times Adding attendees to a meeting Viewing multiple appointments 7 Using contacts Merging contacts to letters Merging contacts to labels Mail merging contacts in Word Exporting contacts to Excel 8 Managing tasks Organising your workload with tasks Categorising tasks Assigning tasks to others Sending a task status report Allocating time for tasks Regenerating a new task Viewing your tasks in the calendar 9 Adding message items Adding calendars to messages Adding business cards to messages 10 Email accounts Adding multiple user accounts Adding account permissions

Windows server 2019 administration course description This five-day instructor-led course is designed primarily for IT professionals who have some experience with Windows Server. It is designed for professionals who will be responsible for managing identity, networking, storage and compute by using Windows Server 2019, and who need to understand the scenarios, requirements, and options that are available and applicable to Windows Server 2019. The course teaches IT professionals the fundamental administration skills required to deploy and support Windows Server 2019 in most organizations. What will you learn Administrate Windows Server 2019. Configure file servers and storage. Manage Hyper-V virtualization and containers. Implement HA and disaster recovery solutions. Implement service monitoring and performance monitoring, and apply troubleshooting. Perform upgrades and migration related to AD DS, and storage. Windows server 2019 administration course details Who will benefit: Technical staff working with Windows server 2019. Prerequisites: TCP/IP foundation for engineers. Some Windows experience. Duration 5 days Windows server 2019 administration course contents Windows server administration overview Windows server administration principles and tools, Introducing Windows Server 2019, Windows Server Core Overview. Lab: Deploying and configuring Server Core, Implementing and using remote server administration. Identity Services in Windows server AD DS, Windows Server domain controllers, Azure AD, Group Policy, Active Directory Certificate Services. Lab: Deploying a new domain controller on Server Core, Configuring Group Policy, Deploying and using certificate services. Network Infrastructure services in Windows server DHCP, DNS services, IPAM. Lab: Deploying and configuring DHCP, Deploying and configuring DNS. File Servers and Storage management Volumes and file systems, sharing in Windows Server, Storage Spaces in Windows Server, Data Deduplication, Iscsi, Distributed File System. Lab: Implementing Data Deduplication, Configuring iSCSI storage, Configuring redundant storage spaces, Implementing Storage Spaces Direct. Hyper-V virtualization and containers Hyper-V in Windows Server, Configuring VMs, Securing virtualization in Windows Server, Containers in Windows Server, Overview of Kubernetes. Lab: Creating and configuring VMs, Installing and configuring containers. High Availability in Windows Server Planning for failover clustering implementation, Creating and configuring failover cluster, stretch clusters, High availability and disaster recovery solutions with Hyper-V VMs. Lab: Configuring iSCSI storage, Configuring a failover cluster, Deploying and configuring a highly available file server, Validating the highly available file server deployment. Disaster recovery in Windows Server Hyper-V Replica, Backup and restore infrastructure in Windows Server. Lab: Implementing Hyper-V Replica, Implementing backup and restore with Windows Server Backup. Windows Server security Credentials and privileged access protection, Hardening Windows Server, Just Enough Administration in Windows Server, Securing and analyzing SMB traffic, Windows Server update management. Lab: Configuring Windows Defender Credential Guard, Locating problematic accounts, Implementing LAPS. Remote Desktop Services in Windows Server Remote Desktop Services, session-based desktop deployment, personal and pooled virtual desktops. Lab: Implementing RDS, Configuring RemoteApp collection settings, Configuring a virtual desktop template. Remote access and web services in Windows Server Overview of RAS in Windows Server, Implementing VPNs, Implementing NPS, Implementing Always On VPN, Implementing Web Server in Windows Server. Lab: Implementing Web Application Proxy, Implementing VPN in Windows Server, Deploying and Configuring Web Server. Monitoring, performance, and troubleshooting Windows Server monitoring tools, Performance Monitor, Monitoring event logs for troubleshooting. Lab: Establishing a performance baseline, Identifying the source of a performance problem, Viewing and configuring centralized event logs, Identifying the source of a performance problem, Describe monitoring tools and performance monitoring in Windows Server, Describe event logging and perform event logging monitoring for troubleshooting purposes. Upgrade and migration in Windows Server AD DS migration, Storage Migration Service, Windows Server migration tools. Lab: Selecting a process to migrate server workloads, Planning how to migrate files by using Storage Migration Service.

High Performing Teams. Moccasin Approach, Moccasin Manager,

Microsoft Project Blue Belt® 2013: In-House Training This course introduces Project Server 2013 features that expedite scheduling projects and simplify managing tasks within an enterprise environment. Learn different aspects of Project Server and their benefits to varying roles in the enterprise, and gain hands-on experience and insights on best practices from SMEs around the world. This course introduces Project Server 2013 features that expedite scheduling projects and simplify managing tasks within an enterprise environment. Learn different aspects of Project Server and their benefits to varying roles in the enterprise, and gain hands-on experience and insights on best practices from SMEs around the world. What you Will Learn You'll learn how to: Identify the project's life cycle Understand the Enterprise Project Management (EPM) environment Apply the basic project management principles to selecting, initiating, planning, executing, monitoring and controlling, and closing your Project 2013 schedules Take advantage of new features Explain Project Server 2013 views and project sites Meet deadlines and budget restrictions Keep the workloads of your resources within their available limits Efficiently update your schedule Take advantage of the standard reports, custom views, and visual reports for your projects Take a brief look at the Business Intelligence potential Efficiently and effectively manage your project(s) and programs Work comfortably within Project Server 2013 or Project Online Getting Started with Microsoft® Project Server 2013 Describing the EPM context Discovering Project Server 2013 and Project Online Differentiating the users of Project Server 2013 Working with Project Professional 2013 and Project Server 2013 Recognizing the Life Cycle within EPM Projects and Portfolio Management Portfolio management and governance Originating new initiatives within EPTs and workflows Prioritizing initiatives, analyzing scenarios, optimizing, and selecting the portfolio Initiating Projects Initiating processes with Project Professional, SharePoint lists, Enterprise Projects, and Resource Plans Importing projects and managing project owner and permissions Planning Projects - Scope and Schedule Management Planning context and framework Scheduling in PWA Using the Deliverables feature Planning Projects - Staffing Management Plan Building a project team Managing resource availability Reviewing the assignment cycle Resolving resource overallocation Planning Projects - Cost Components, Baseline, and Consolidated Schedules Developing components of the Cost Management Planning processes Working with the baseline in projects and programs or master schedules Improving the Collaboration in the Project Sites Creating the Project Sites Developing components of the Risk Management Plan and Issues Tracking Linking planning documents Additional apps and customization Executing Projects Understanding executing processes Managing resources using Build Team and other features Working with timesheets Reporting administrative time Configuring personal settings Monitoring and Controlling Projects - Tracking Task and Project Progress Understanding the Monitoring and Controlling processes Task progress and updates in PWA including considerations for different tracking methods Task progress and updates in Project Professional 2013 Monitor and Control Projects - Measuring Performance and Reporting Progress Understanding status reports Reviewing performance metrics and progress reports Taking advantage of preloaded reports at the Business Intelligence Center Considerations for defining custom reports Closing Projects Reviewing the closing processes and closing tasks to updates Supporting the closing process

Microsoft Project Blue Belt® 2016: In-House Training This course introduces Project Server 2016 features that expedite scheduling projects and simplify managing tasks within an enterprise environment. Learn different aspects of Project Server and their benefits to varying roles in the enterprise, and gain hands-on experience and insights on best practices from SMEs around the world. This course introduces Project Server 2016 features that expedite scheduling projects and simplify managing tasks within an enterprise environment. Learn different aspects of Project Server and their benefits to varying roles in the enterprise, and gain hands-on experience and insights on best practices from SMEs around the world. Users in Project online will get the same benefits of this program. What you Will Learn You'll learn how to: Describe the Enterprise Project Management (EPM) environment Apply the basic project management principles of, initiating, planning, executing, monitoring and controlling, and closing your project schedules Discuss new features Explain PWA views project sites Meet deadlines and budget restrictions Keep the workloads of your resources within their available limits Explain tracking methods and manage task assignments Update the schedule Differentiate between updating tasks and timesheets Use standard reports, custom views, and visual reports for your projects Recognize the potential of the Business Intelligence features Getting Started with Microsoft® Project Server 2016 Describing the EPM context Discovering Project Web App Differentiating the users of PWA Working with Project Professional and PWA Initiating Projects New projects with Project Professional, SharePoint lists, Enterprise Projects Importing schedules and managing project owner and permissions Customize the ribbon with enterprise commands Planning Projects - Scope and Schedule Management Scheduling in PWA Using the Deliverables feature Developing components of the risk management plan and issues tracking Linking planning documents Planning Projects - Staffing Management Plan Building a project team Managing resource availability Reviewing the assignment cycle Managing resource engagements Resolving resource overallocation Executing, Monitoring and Controlling Baselines Working with timesheets Reporting administrative time Tracking methods (% work, actual work, single entry mode) Assignment progress and updates in PWA Task progress and updates in Project Professional and PWA Monitor and Control Projects - Measuring Performance and Reporting Progress Reviewing performance metrics and progress reports Using the preloaded reports at the Business Intelligence Center Considerations for defining custom reports Closing Projects Reviewing the closing processes and closing tasks to updates Supporting the closing process

Course Duration: Half-day or full-day program (with options for virtual delivery) Target Audience: Professionals, managers, leaders, and HR teams looking to build resilience, manage stress effectively, and prevent burnout in today’s always-on, high-pressure work environment. Course Objectives By the end of this course, participants will be able to: Recognise the signs and symptoms of stress and burnout. Understand the impact of chronic stress on health, performance, and well-being. Learn effective strategies for stress management and emotional regulation. Identify personal and workplace practices that reduce the risk of burnout. Develop a personal action plan for building resilience and maintaining well-being. Course Outline Module 1: Understanding Stress and Burnout What is stress? Types of stress (acute, chronic, eustress, distress) Defining burnout: symptoms, causes, and long-term effects The impact of a 24/7 world on mental health and performance How stress and burnout affect physical health, cognition, and relationships The role of work culture, technology, and societal expectations in stress Module 2: The Physiology of Stress and Burnout Understanding the body's stress response: fight or flight, cortisol, and adrenaline The effects of prolonged stress on the nervous system and health How burnout manifests in the brain and body The difference between stress and burnout: a deeper dive into emotional exhaustion, depersonalisation, and reduced personal accomplishment Module 3: Identifying Personal Stress Triggers and Early Warning Signs Conducting a stress audit: when and where does stress show up? Personal stress triggers: how work, environment, and relationships contribute Warning signs of burnout: physical, emotional, and behavioural red flags Self-assessment: Are you at risk of burnout? Understanding your personal stress responses and coping mechanisms Module 4: Effective Stress Management Techniques Mindfulness and relaxation practices: breathing exercises, meditation, and guided imagery Cognitive reframing: challenging negative thoughts and building resilience Time management and prioritisation: setting boundaries, saying no, and avoiding overwhelm Progressive muscle relaxation: tension release for mind and body Movement and exercise: how physical activity reduces stress Sleep hygiene: strategies for better rest and recovery Module 5: Building Resilience and Preventing Burnout The concept of resilience: bouncing back and growing stronger from adversity Strategies for emotional regulation: staying calm under pressure The role of social support: leaning on peers, mentors, and family Building psychological flexibility: accepting what we can’t change and focusing on what we can Creating work-life boundaries in a 24/7 world: disconnecting from work and technology Cultivating gratitude, positive psychology, and self-compassion in daily life Module 6: Creating a Sustainable Work Culture How leaders can foster a culture of well-being and prevent burnout Encouraging breaks, time off, and restorative work habits Organisational practices that support mental health: workload management, flexibility, and support resources Role of HR and leadership in promoting a healthy work-life balance The importance of feedback, recognition, and regular check-ins to prevent stress escalation Module 7: Personal Action Plan for Stress Management and Burnout Prevention Reflecting on key learnings and takeaways Developing a personal stress management toolkit Building a balanced daily routine that integrates self-care practices Creating a self-care action plan for the next 30 days Accountability partners and follow-up strategies to track progress Final thoughts: Small changes for big impact Delivery Style Interactive and experiential with a mix of individual reflection, small group discussions, and practical exercises Case studies and real-life examples to illustrate stress management strategies Guided relaxation techniques and mindfulness practices Personal assessments and action planning for immediate application Course Materials Provided Stress Management Handbook Personal Stress Audit Worksheet Relaxation and Breathing Exercise Guide Resilience Building Tools and Templates Self-Care Action Plan Template Resource list: Apps, podcasts, and books for stress management Optional Add-ons One-on-one coaching or follow-up sessions to discuss personal stress management strategies Leadership or team coaching to create a stress-resilient culture A series of wellness webinars focused on specific stress-management tools (e.g., sleep hygiene, mindfulness, movement, etc.) Ongoing email support or resource sharing to reinforce learning

Course Duration: Half-day or full-day program (with options for virtual delivery) Target Audience: Professionals, managers, leaders, and HR teams looking to build resilience, manage stress effectively, and prevent burnout in today’s always-on, high-pressure work environment. Course Objectives By the end of this course, participants will be able to: Recognise the signs and symptoms of stress and burnout. Understand the impact of chronic stress on health, performance, and well-being. Learn effective strategies for stress management and emotional regulation. Identify personal and workplace practices that reduce the risk of burnout. Develop a personal action plan for building resilience and maintaining well-being. Course Outline Module 1: Understanding Stress and Burnout What is stress? Types of stress (acute, chronic, eustress, distress) Defining burnout: symptoms, causes, and long-term effects The impact of a 24/7 world on mental health and performance How stress and burnout affect physical health, cognition, and relationships The role of work culture, technology, and societal expectations in stress Module 2: The Physiology of Stress and Burnout Understanding the body's stress response: fight or flight, cortisol, and adrenaline The effects of prolonged stress on the nervous system and health How burnout manifests in the brain and body The difference between stress and burnout: a deeper dive into emotional exhaustion, depersonalisation, and reduced personal accomplishment Module 3: Identifying Personal Stress Triggers and Early Warning Signs Conducting a stress audit: when and where does stress show up? Personal stress triggers: how work, environment, and relationships contribute Warning signs of burnout: physical, emotional, and behavioural red flags Self-assessment: Are you at risk of burnout? Understanding your personal stress responses and coping mechanisms Module 4: Effective Stress Management Techniques Mindfulness and relaxation practices: breathing exercises, meditation, and guided imagery Cognitive reframing: challenging negative thoughts and building resilience Time management and prioritisation: setting boundaries, saying no, and avoiding overwhelm Progressive muscle relaxation: tension release for mind and body Movement and exercise: how physical activity reduces stress Sleep hygiene: strategies for better rest and recovery Module 5: Building Resilience and Preventing Burnout The concept of resilience: bouncing back and growing stronger from adversity Strategies for emotional regulation: staying calm under pressure The role of social support: leaning on peers, mentors, and family Building psychological flexibility: accepting what we can’t change and focusing on what we can Creating work-life boundaries in a 24/7 world: disconnecting from work and technology Cultivating gratitude, positive psychology, and self-compassion in daily life Module 6: Creating a Sustainable Work Culture How leaders can foster a culture of well-being and prevent burnout Encouraging breaks, time off, and restorative work habits Organisational practices that support mental health: workload management, flexibility, and support resources Role of HR and leadership in promoting a healthy work-life balance The importance of feedback, recognition, and regular check-ins to prevent stress escalation Module 7: Personal Action Plan for Stress Management and Burnout Prevention Reflecting on key learnings and takeaways Developing a personal stress management toolkit Building a balanced daily routine that integrates self-care practices Creating a self-care action plan for the next 30 days Accountability partners and follow-up strategies to track progress Final thoughts: Small changes for big impact Delivery Style Interactive and experiential with a mix of individual reflection, small group discussions, and practical exercises Case studies and real-life examples to illustrate stress management strategies Guided relaxation techniques and mindfulness practices Personal assessments and action planning for immediate application Course Materials Provided Stress Management Handbook Personal Stress Audit Worksheet Relaxation and Breathing Exercise Guide Resilience Building Tools and Templates Self-Care Action Plan Template Resource list: Apps, podcasts, and books for stress management Optional Add-ons One-on-one coaching or follow-up sessions to discuss personal stress management strategies Leadership or team coaching to create a stress-resilient culture A series of wellness webinars focused on specific stress-management tools (e.g., sleep hygiene, mindfulness, movement, etc.) Ongoing email support or resource sharing to reinforce learning