- Home
- /
- Non-Accredited
- /
- Workplace Essentials & Personal Effectiveness
- /
- Stress Management Training (1 day)
Stress Management Training (1 day)
Delegates learn to recognise stress early, deal with its causes and use practical tools to stay steady under pressure.
Unmanaged stress shows up in the numbers: sick leave, presenteeism, mistakes, short tempers and good people resigning. This one-day stress management training gives staff a practical, shared toolkit for keeping pressure productive rather than harmful, and gives managers a common language for raising it early.
Delegates start by understanding stress: how it affects the body and mind, the difference between helpful pressure and harmful stress, and the warning signs of burnout. They then learn the triple A approach – alter the situation, avoid it or accept it – and apply it to their own stressors. The rest of the day is hands-on: routines that reduce daily pressure, quick physical and environmental relaxation techniques that work at a desk, and a plan for coping with major life events, including knowing when to seek professional help.
The course teaches skills; it is not counselling or therapy. Examples are matched to what your people actually face – tight deadlines, long commutes, power and water interruptions, financial strain – and every delegate leaves with a three-week stress log challenge that turns the techniques into habits.
Why this course
For your organisation
- Lower absenteeism and presenteeism linked to stress
- Earlier warning of burnout in teams
- Fewer stress-related mistakes and conflicts
- A practical, low-cost addition to your employee wellness programme
For your delegates
- Recognise your own stress signals before they build up
- A simple framework for dealing with each stressor
- Quick calming techniques you can use at your desk
- A personal plan and a three-week stress log
What delegates will be able to do
- Explain what stress is and how it affects health, mood and performance
- Distinguish helpful pressure (eustress) from harmful stress and recognise signs of burnout
- Identify your main personal and work stressors
- Apply the triple A approach: alter, avoid or accept the situation
- Use routines, to-do lists and planning to reduce daily pressure
- Practise deep breathing, stretching, muscle relaxation and short meditation
- Build a support system and a plan for coping with major events
- Recognise when to seek professional help or use your employee assistance programme
Who should attend
Anyone who wants to manage stress better. In organisations it is most useful for staff in high-pressure roles – contact centres, sales, finance, operations and frontline service – and for team leaders and managers who want to spot stress in their teams early.
Course outline
Day 1 – Managing stress in practice
Understanding stress
- What stress is and how the body responds
- Eustress: when pressure helps performance
- Physical, emotional and behavioural warning signs
- Workplace stress and occupational burnout
- Introducing the triple A approach
Alter, avoid or accept
- Altering a situation that is within your control
- Avoiding unnecessary stressors
- Accepting what cannot change and reframing it
- Choosing the right response for each stressor
- Action-planning exercise on your own stressors
A lifestyle that reduces stress
- Eating well, regular exercise and enough sleep
- Routines for meals, chores and the working week
- Using a to-do list to clear mental clutter
- Boundaries between work and home, and time to recover
Relaxation techniques
- Finding a quiet space and using music
- Seeing the humour in a situation
- Stretches you can do at your desk
- Deep breathing and tensing-and-relaxing exercises
- A short guided meditation
Coping with major events
- Building a support system at work and at home
- Making a plan for a major change or crisis
- Knowing when to seek help, including employee assistance programmes
- Supporting a colleague who is struggling
Your three-week challenge
- Keeping a stress log
- Week one: recording events and reactions
- Week two: naming stressors and planning responses
- Week three: building new habits
- Reviewing progress, evaluation and close
How it is delivered
One day, 08:30-16:00. In person at your offices anywhere in South Africa, at a BOTI venue, or live online. One delegate or a group of up to 20; examples adjusted to your sector and shift patterns on request. Workbook, stress log and a personal plan included. We deliver it at your offices in Johannesburg, Pretoria, Durban, Cape Town and anywhere else in South Africa, at a BOTI venue in Johannesburg, or live online for teams in different places.
What our clients say
★★★★★ 4.8 on Google from 790+ reviews · word-for-word quotes from signed letters of reference, from clients on this and/or related BOTI courses
“The course was efficiently scheduled and planned around our timetable. We were impressed by both the quality of training and the Facilitators.”
“We have been very impressed with their service and rollout of the training.”
“We were particularly impressed by the quality of facilitation and the practical relevance of the content presented. The programme was delivered with professionalism, clarity, and a strong emphasis on real-world application”
Frequently asked questions
Can you run this course at our offices?
Yes. Most groups are trained at the client's premises anywhere in South Africa; we can also host it at a BOTI venue or deliver it live online.
How many people can attend?
From one delegate to groups of about 20. The price per delegate drops as the group grows – see the price table, or ask us for a quote.
Is it accredited?
No. It is a non-accredited short course and delegates receive a BOTI certificate of attendance.
Is this counselling or therapy?
No. It is a practical skills workshop. The facilitator does not diagnose or treat anyone; delegates who need more support are pointed to professional help or your employee assistance programme.
Can it be part of a wellness day or programme?
Yes. It works as a stand-alone day or as part of a wider wellness programme, and pairs well with emotional intelligence or time management training.
Can you run this course in Johannesburg, Cape Town or Durban?
Yes. We train on site at your offices in Johannesburg, Pretoria, Durban, Cape Town and across South Africa, at a BOTI venue in Johannesburg, or live online so a team spread over several offices can attend together.
Related courses
Ask a consultant for a written quote
A BOTI consultant emails you a written quote, usually within 15 minutes (Mon–Fri, 08:00–17:00). After hours, we reply on the next working day. To speak to someone now, call 011 882 8853.
Your quote request is for: Stress Management Training (1 day)