Mindfulness at Work: Managing Stress with Intention Course (Self-Paced)
IDCOMM7605SP

Module 1: Class Introduction

• Course goals and how the self-paced format works
• What to expect from a mindfulness-based approach to stress
• Setting a personal intention for the course

Module 2: What is Stress?

• The body's stress response and why it exists
• Common workplace stress triggers
• Short-term vs. chronic stress
• How unmanaged stress affects performance and well-being

Module 3: Foundations of Mindfulness

• What mindfulness is -- and isn't
• The science behind mindfulness-based stress reduction
• Core mindfulness skills: attention, awareness, and acceptance
• Simple ways to build a daily mindfulness practice

Module 4: The Relationship Between Stress & Mindfulness

• How mindfulness interrupts the stress cycle
• Reactive vs. mindful responses to pressure
• Building capacity to notice stress as it arises

Module 5: Decenter Stress with Mindfulness

• The concept of decentering from stressful thoughts
• Creating space between a trigger and your reaction
• Practicing nonjudgmental awareness of stressful moments

Module 6: Use Mindful Awareness to Beat Stress

• Breathing and relaxation techniques for in-the-moment stress relief
• Grounding exercises for high-pressure situations
• Bringing mindful awareness into everyday work tasks

Module 7: Shift from Negative to Positive Mindstates

• Recognizing negative thought patterns under stress
• Techniques for reframing stressful situations
• Cultivating a more positive, resilient mindset

Module 8: Respond vs Reacting to Stress

• The difference between reacting and responding
• Mindful communication practices for difficult moments
• Having difficult conversations with greater calm and clarity

Module 9: Personal Mindfulness Plan for Stress Management

• Identifying your personal stress patterns and triggers
• Selecting the techniques that work best for you
• Building a sustainable, ongoing mindfulness practice