Stress Management and Preventing Burnout in a 24/7 World

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.

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

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

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

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

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

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

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

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

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

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