Stress management online (in Polish)

HILLWAY Training & Consulting is a Polish training and consulting company, established in 2011 by experienced industry practitioners. We specialize in developing competencies and qualifications through high-quality business training – including soft skills, hard skills, and industry-specific training. We focus on real business challenges, offering dedicated training programs and consulting projects in areas such as: management and leadership, sales, customer service, effective communication, HR, debt collection, and call center operations. What sets us apart is our individual approach to clients, commitment to high quality and effectiveness, flexibility, and a team of expert practitioners. We conduct projects throughout Poland and abroad. Our mission is to support the development of companies and employees by providing knowledge and tools ready for immediate application. More information can be found on our website hillway.pl

"Stress Management. How to Effectively Overcome Stress?" is a program that helps understand what stress really is and how to permanently reduce its impact on our health, relationships, and effectiveness. The training combines techniques for quick tension reduction with methods for long-term stress management and building inner balance. During the workshops, participants experience relaxation, work on their own beliefs, analyze sources of stress, and learn techniques to calm the mind and body. The training includes practical tools: from breathing techniques, through working with a timeline, to "stress vaccine" or laughter therapy. The program contains individual and pair exercises, visualizations, and tools for self-application in professional and personal life. Additionally, participants learn to recognize symptoms of burnout and develop strategies to counteract its effects. The training is practical, transformational, and regenerative – supporting not only coping with difficulties but also personal development, greater self-awareness, and inner peace.

The training is intended for a wide audience, including:

• people experiencing stress in their professional or personal lives
• people who want to better understand their emotional reactions
• leaders and employees exposed to pressure and overload

The main goals of the training are:

• increasing mental resilience and stress management skills
• learning relaxation and regenerative techniques
• building emotional balance in everyday life

Participation in the training will bring participants a range of benefits, such as:

• greater resilience to stressful situations
• better work organization and emotional management
• increased effectiveness and reduced burnout

"Stress Management" is a training built from 7 modules that combine theory with intensive practice:

• Module 1: Understanding Stress
  • what stress is and its impact on the body and mind
  • Holmes test – diagnosis of stress level
  • relaxation exercises and breath control
• Module 2: Stress Reduction Techniques
  • stretching, self-massage, visualization
  • internal monologue and autosuggestions
  • flying carpet – relaxation with music
• Module 3: Long-term Coping
  • analysis of beliefs and mental patterns
  • emotional self-control
  • working with emotions and automatic thoughts
• Module 4: Overcoming Sources of Stress
  • working on the timeline
  • submodalities and contrast analysis
  • pair exercises and a set of techniques for home
• Module 5: Building Harmony and Balance
  • goal setting and task management
  • communication, saying no, and delegating
  • conflict management techniques
• Module 6: Constructive and Destructive Stress
  • recognizing and utilizing good stress
  • self-diagnosis of burnout
  • prevention and protective actions
• Module 7: Set of Anti-Stress Tools
  • relaxation, dance, laughter, voice
  • creating an individual set of methods
  • materials for further training

Duration of the training: 2 training days - 14 hours with standard training breaks

• Training materials
• ZOOM platform
• Training support
• Needs assessment