Overview
This short, interactive session explores practical strategies for building personal resilience in the face of stress, pressure, or rapid workplace change. Designed to fit into a busy schedule, the 90-minute course introduces simple yet powerful mindset tools that help participants recover faster from setbacks, stay focused, and maintain emotional wellbeing. Learners will take away actionable techniques—including reframing and stress regulation—that can be immediately applied in dynamic or unpredictable work environments.
Prerequisites
There are no formal prerequisites for this course. An open mindset and willingness to participate in interactive exercises will enhance the learning experience.
Target audience
This course is ideal for individuals at all career levels who are navigating change or high-pressure environments and want to improve their ability to stay calm, focused, and effective. It is especially suitable for those new to resilience techniques.
Learning outcomes
By the end of this course, learners will be able to:
- Recognise the role of resilience in adapting to fast-paced change and uncertainty
- Apply simple reframing strategies to view challenges more constructively
- Use basic stress-regulation techniques to improve clarity and performance under pressure
- Create a personal action plan for building resilience habits over time
What will the course cover?
Understanding resilience
- What resilience is and why it matters in today's workplace
- The impact of change and unpredictability on performance and wellbeing
Mindset techniques for reframing and adaptability
- Identifying automatic responses to setbacks
- Introduction to reframing: shifting perspective to regain control
- Staying proactive vs reactive
Managing stress effectively
- Short emotional regulation strategies
- Using breathwork, grounding, and visualisation to maintain focus
- Responding to pressure in high-stakes moments
Applied practice
- Mini-scenarios to explore mindset shifts
- Group discussion: barriers to resilience and how to overcome them
- Building a personal resilience action plan
Exams and assessments
There are no formal exams or graded assessments in this course. Learners will participate in practical exercises and reflection tasks to consolidate their understanding.
Hands-on learning
This session includes:
- Interactive discussion and real-world scenarios
- Practical exercises in reframing and stress regulation
- A guided framework for building personal resilience strategies
Frequently asked questions
How can I create an account on myQA.com?
There are a number of ways to create an account. If you are a self-funder, simply select the "Create account" option on the login page.
If you have been booked onto a course by your company, you will receive a confirmation email. From this email, select "Sign into myQA" and you will be taken to the "Create account" page. Complete all of the details and select "Create account".
If you have the booking number you can also go here and select the "I have a booking number" option. Enter the booking reference and your surname. If the details match, you will be taken to the "Create account" page from where you can enter your details and confirm your account.
Find more answers to frequently asked questions in our FAQs: Bookings & Cancellations page.
How do QA’s virtual classroom courses work?
Our virtual classroom courses allow you to access award-winning classroom training, without leaving your home or office. Our learning professionals are specially trained on how to interact with remote attendees and our remote labs ensure all participants can take part in hands-on exercises wherever they are.
We use the WebEx video conferencing platform by Cisco. Before you book, check that you meet the WebEx system requirements and run a test meeting to ensure the software is compatible with your firewall settings. If it doesn’t work, try adjusting your settings or contact your IT department about permitting the website.
How do QA’s online courses work?
QA online courses, also commonly known as distance learning courses or elearning courses, take the form of interactive software designed for individual learning, but you will also have access to full support from our subject-matter experts for the duration of your course. When you book a QA online learning course you will receive immediate access to it through our e-learning platform and you can start to learn straight away, from any compatible device. Access to the online learning platform is valid for one year from the booking date.
All courses are built around case studies and presented in an engaging format, which includes storytelling elements, video, audio and humour. Every case study is supported by sample documents and a collection of Knowledge Nuggets that provide more in-depth detail on the wider processes.
When will I receive my joining instructions?
Joining instructions for QA courses are sent two weeks prior to the course start date, or immediately if the booking is confirmed within this timeframe. For course bookings made via QA but delivered by a third-party supplier, joining instructions are sent to attendees prior to the training course, but timescales vary depending on each supplier’s terms. Read more FAQs.
When will I receive my certificate?
Certificates of Achievement are issued at the end the course, either as a hard copy or via email. Read more here.