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

Canonical URL: <https://www.graduateschool.edu/courses/manage-stress-through-mindfulness>

## Overview

Your job doesn't have to overwhelm you! Learn how to skillfully navigate daily challenges and invite more peace into your daily life in Manage Stress Through Mindfulness with Wisdom Labs.

In this class, you'll learn science-based techniques designed to help busy professionals manage stress amidst the chaos of work.

## What you'll learn

- Apply breathing and relaxation techniques to reduce stress in the moment.
- Practice mindful communication in daily interactions.
- Navigate difficult conversations with greater calm and clarity.
- Use strategies for labeling and reframing stress.

## Curriculum

#### 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

## Pricing

**Tuition:** $649