Practical course: “Mental workshop: how to cope with stress in the IT world”

Course Goal

Enhance your stress-management mastery and teach you how to effectively cope with emotional and professional pressures. The course is designed to build sustainable self-regulation skills and help you restore your internal resources in a high-intensity work environment.

This Course is Designed For

  • IT specialists who want to handle daily challenges with greater confidence
  • Those who aim to strengthen their stress resilience and work more productively
  • Individuals who want to finish their workday feeling energized rather than exhausted

Learning Format

  • Course duration: 10 sessions × 5 weeks
  • Homework after each lecture and personalized feedback from the trainer
  • Access to video recordings and materials in Google Classroom

What does a graduate of the online course receive

🔗 View benefits

Program of the course "Practical course: “Mental workshop: how to cope with stress in the IT world”"

1

Lesson 1: Introduction to Stress Management
Content:

  • Video: Introduction to the course and the importance of stress management in IT
  • Article: Overview of stress, its causes, and its impact on IT professionals
  • Activity: Self-assessment test to evaluate your current stress level
  • Resources: PDF: Fundamentals of Stress Management

Lesson 2: Identifying Common Stressors in IT
Content:

  • Video: Common stress factors in the IT industry (e.g., tight deadlines, high expectations)
  • Infographic: Visual representation of stressors in the IT field
  • Activity: Reflective journaling to identify personal stressors
  • Resources: Checklist: Common stressors in the IT sphere
2

Lesson 1: Mindfulness and Meditation
Content:

  • Video: Introduction to mindfulness and meditation techniques
  • Audio Guide: Short guided meditation session
  • Activity: Daily mindfulness practice journal
  • Resources: PDF: Mindfulness and Meditation Guide

Lesson 2: Time Management Strategies
Content:

  • Video: Effective time management methods for IT professionals
  • Article: Tips on task prioritization and managing workload
  • Activity: Creating a personal time management plan
  • Resources: Template: Time Management Table
3

Lesson 1: Developing Emotional Intelligence
Content:

  • Video: The importance of emotional intelligence in stress management
  • Interactive Quiz: Assessing emotional intelligence
  • Activity:
    • Practical scenarios: Applying emotional intelligence in stressful situations
    • Resources: PDF: Tips for Improving Emotional Intelligence

Lesson 2: Choosing a Healthy Lifestyle
Content:

  • Video: The role of physical health in stress management
  • Infographic: Healthy lifestyle tips for IT professionals
  • Activity: Creating a personal wellness plan
  • Resources: Checklist: Healthy habits for stress management
4

Lesson 1: Building Strong Workplace Relationships
Content:

  • Video: The importance of workplace relationships for stress management
  • Article: Tips for developing positive relationships at work
  • Activity: Role-play: Practicing effective communication skills
  • Resources: PDF: Guide to Building Strong Workplace Relationships

Lesson 2: Using Support Systems
Content:

  • Video: How to use support systems (mentors, colleagues, professional networks)
  • Interview: Success stories of IT professionals who rely on support systems
  • Activity: Identifying potential support systems and reaching out to them
  • Resources: Template: Support System Mapping
5

Lesson 1: Continuous Learning and Adaptability
Content:

  • Video: The importance of continuous learning for reducing stress
  • Article: Adaptation strategies in the IT industry
  • Activity: Create a personal development plan
  • Resources: PDF: Continuous Learning Guide

Lesson 2: Reflection and Adaptation
Content:

  • Video: The role of reflection in stress management
  • Guided Exercise: Reflecting on your progress in managing stress
  • Activity: Develop a plan for ongoing stress management
  • Resources: Template: Stress Management Reflection Table

Course Author

Marina Melnick
SkillsUp Founder and CEO, courses author, leading consultant and trainer
Course
5 weeks
10 lessons
  • We offer a trial lesson

Course Author

Marina Melnick
SkillsUp Founder and CEO, courses author, leading consultant and trainer

Education provides

Marina Melnick
Founder, CEO, Lead Trainer, AI Transformation Consultant, Career Therapist

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