Bite-size workshops and webinars
"It was incredibly valuable and I can't recommend the course more highly. I think it's life changing."
Shorter interactive sessions
I have a wide variety of shorter interactive and informative mental health and wellbeing sessions, lasting 60 - 90 minutes on offer.
I have developed these shorter, bite-size workshops and webinars to ensure that your employees can undertake important mental health and wellbeing training in short bursts that fit around their busy work schedule, or better complement their learning style.
They can be helpful if you are trying to gain employee interest and get senior leadership on board. Sessions such as ‘tasters’ and ‘lunch and learns’ can get the ball rolling on engagement and buy-in.
They can also be particularly useful as part of workplace culture plans to celebrate and raise awareness during national mental health and wellbeing days, where you can start to introduce key topics and techniques to employees on a larger scale.
Courses
I am continuously researching and developing new and relevant bite-size courses and adding them to my offer, below is a flavour of some.
Please get in touch to find out more.
Understanding and Avoiding Burnout
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In today’s fast-paced work environment, burnout has become a widespread issue, affecting employees' health and performance. Our "Understanding and Avoiding Burnout" session is designed to help organisations recognise the signs of burnout and implement strategies to prevent it. This training equips leaders and teams with the tools to create a healthier, more sustainable work culture.
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Identifying Burnout : Understand what burnout is, its causes, and how to identify the warning signs.
Burnout vs. Stress : Learn the difference between normal work-related stress and chronic burnout.
Root Causes : Explore the key factors contributing to burnout, including workload, lack of control, and insufficient support.
Practical Strategies : Gain actionable tips for preventing burnout both at an individual and organisational level.
Sustaining Employee Well-being : Learn how to foster a supportive work environment that promotes long-term employee health and productivity.
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Recognise early signs of burnout in yourself and others.
Differentiate between short-term stress and burnout.
Implement preventative measures to reduce burnout risks.
Foster a workplace culture that supports mental well-being and sustainable performance.
Overcoming Impostor Syndrome: Strategies for Success
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This bite-size training session equips participants with practical strategies to overcome impostor syndrome, a common psychological pattern where individuals doubt their achievements and fear being exposed as a fraud. Designed for professionals across industries, this session helps you recognise and challenge the negative thought patterns that hinder personal and professional growth.
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Understanding Impostor Syndrome: What it is and how it affects high achievers
The five types of impostors: Perfectionist, Super-person, Natural Genius, Soloist, and Expert
Reframing negative thoughts (turning ANTs into PETs)
Strategies to manage and overcome self-doubt
Practicing self-compassion and building emotional resilience
Reframing failure as a stepping stone for growth
Practical exercises for mindfulness and emotional regulation
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By the end of this session, participants will be able to:
Identify their own impostor syndrome tendencies
Apply strategies to reframe negative thoughts and cultivate self-compassion
Understand how to manage stress and anxiety related to impostor syndrome
Build resilience and improve self-confidence in their achievements
Embrace failure as a growth opportunity and move forward with a more empowered mindset
Developing Self-Compassion to Quieten Your Inner Critic
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This bite-size session is designed to help participants develop self-compassion to combat negative self-talk and reduce the impact of their inner critic. Through evidence-based practices, you will learn how to foster kindness towards yourself, promoting emotional well-being and resilience.
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Why we have an inner critic and how it operates
Understanding self-compassion and its three elements: self-kindness, common humanity, and mindfulness
Practical mindfulness techniques to ease self-criticism and promote self-compassion
Guided self-compassion break for in-the-moment application
Overcoming common myths about self-compassion
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By the end of this session, participants will be able to:
- Recognise and reduce their inner critic's impact
- Apply mindfulness tools to cultivate self-compassion
- Build emotional resilience through self-kindness
- Understand the importance of vulnerability and how to embrace it
- Develop a healthier relationship with themselves, reducing feelings of guilt, shame, and inadequacy
“The session raised awareness of the areas in my life that have become limiting factors, my inner critic, something I had not thought about before. I will try to be kinder to myself now and notice when I'm so hard on myself. The self-compassion meditations were really relaxing and helpful.”
Understanding Failure: Healthy Ways to Cope and Grow
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This session offers insights and strategies to help individuals redefine failure as a learning opportunity. It focuses on building a growth mindset and developing tools to cope with failure in constructive and healthy ways, fostering resilience and personal growth.
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The concept of "intelligent failure" and how to learn from it
Fixed vs. growth mindset: understanding the essentials
Ten practical strategies for coping with failure and reducing anxiety
The RAIN mindfulness technique for processing failure and emotions
Self-compassion practices to handle failure with kindness
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By the end of this session, participants will be able to:
Reframe failure as an opportunity for learning and growth
Implement practical strategies to reduce anxiety related to failure
Develop a growth mindset to embrace challenges and feedback
Use self-compassion as a tool for handling failure
Cultivate emotional resilience and respond wisely to setbacks
Harnessing Gratitude: A Superpower for Joy
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Explore the transformative power of gratitude as both a state and a trait. This session delves into the origins of gratitude, its profound effects on the mind and body, and its role in enhancing workplace and personal dynamics. Learn how simple practices can reduce stress, increase resilience, and foster joy.
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The science of gratitude: Origins and neuroscience.
The social and relational benefits of gratitude, including enhanced bonding and empathy.
Practical applications in the workplace for stronger teams and leadership.
Awe and curiosity: Exploring the interconnectedness with gratitude.
Guided gratitude meditation and actionable tools for daily life.
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By the end of this session, participants will:
Understand the mind-body connection of gratitude and its stress-reducing effects.
Learn easy-to-implement practices, such as gratitude journaling and meditation, to boost positivity.
Recognise the role of gratitude in building stronger relationships and fostering workplace productivity.
Take home resources to maintain and deepen gratitude practices for sustained emotional well-being.
“The idea of being grateful for the things I have in life that are good, not focusing all the time on the things that are difficult, is a new concept that makes complete sense.”
Power Down to Reignite Your Focus
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In a world of constant distractions, mastering focus is more important than ever. This session explores the science of mind-wandering, how mindfulness can counteract its effects, and practical ways to strengthen your mental "core" for sustained focus and clarity.
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Understanding mind-wandering: What it is and why it matters.
The science of mindfulness: Decentering, neuroplasticity, and the mind-body connection.
Practical mindfulness tools: Body scan exercises and "mindfulness push-ups."
The role of emotional awareness in reducing stress and improving focus.
How mindfulness improves adaptability and resilience in both personal and professional settings.
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By the end of this session, participants will:
Recognise the impact of mind-wandering on productivity and emotional well-being.
Learn evidence-based mindfulness practices to regain focus and stay present.
Strengthen their mental "core" to reduce distractions and enhance adaptability.
Understand the mind-body connection and its role in emotional regulation.
Take home practical exercises to implement mindfulness in their daily lives.
Thrive at Work: Everyday Tools to Flourish
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Summary: Thriving at work is about more than just meeting expectations; it's about achieving personal growth, vitality, and fulfilment. This session provides practical, evidence-based tools to create balance, enhance focus, and build meaningful connections for a thriving work life.
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Defining thriving at work: Vitality, growth, and fulfilment.
Practical tools for focus and time management: The Eisenhower Matrix and Pomodoro Technique.
Building a supportive work environment: Ergonomics, reducing distractions, and setting boundaries.
The importance of breaks: Neuroscience-backed strategies to recharge and refocus.
Mindfulness for stress management: Three-Step Breathing Space and managing thinking distortions.
Work-life balance and fostering meaningful workplace connections.
Celebrating small wins to sustain motivation and positivity.
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By the end of this session, participants will:
Understand what it means to truly thrive in the workplace and beyond.
Implement practical time management tools to reduce overwhelm and protect mental health.
Create an optimal desk environment that supports focus and well-being.
Build mindfulness practices to manage stress and cultivate self-awareness.
Learn to celebrate achievements and maintain motivation through positive reinforcement.
Winter Wellness: Cope Well with Seasonal Stress and Beat the Blues
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Winter can bring unique challenges to our mental and physical well-being. This session addresses the winter blues and Seasonal Affective Disorder (SAD) while equipping participants with practical strategies for thriving through the colder months. Learn how to cultivate resilience, manage stress, and foster positivity during the season.
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Understanding the winter blues and SAD: Causes, symptoms, and the impact of reduced sunlight.
Practical strategies for daily well-being: Sleep hygiene, light therapy, and reducing alcohol and caffeine intake.
Managing thinking distortions: Tools to challenge unhelpful thoughts and cultivate gratitude.
Setting boundaries and practicing self-care: Learning to say "no" and maintain balance during busy holiday periods.
Winter wisdom: Incorporating mindfulness, gratitude practices, and self-compassion into your daily routine.
Meditation for calm and kindness: Guided techniques for relaxation and stress relief.
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By the end of this session, participants will:
Recognise the signs of SAD and understand how to address its symptoms effectively.
Apply evidence-based tools like light therapy and improved sleep practices to boost mood and energy.
Develop strategies to manage stress and maintain emotional well-being during winter.
Strengthen self-compassion and gratitude to foster positivity and resilience.
Take home actionable resources for continued support throughout the winter season.
Workplace mindfulness taster - bust the myths
Summary
Introduction to the basics of workplace mindfulness practice.
The science behind it, how it can help, how to practice it, and how it can become part of your everyday routine to better cope with stress and enhance wellbeing.
(Can be used as an introduction to the eight week course or as a standalone session.)
Who - everyone (up to 100 participants)
Delivery - online or face to face
Duration - 60/90 minutes
Content
Interactive session with practical examples, tips, evidence-based resources and Q&A.
The science: neuroplasticity, cognitive control and mental fitness.
A guided mindful breathing exercise.
WorkplaceMT principles and course outcomes.
Practical tips, techniques and resources.
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Enhanced understanding of what mindfulness really is and how it can help better cope with stress and enhance wellbeing.
Know how to apply a simple mindfulness practice to your everyday routine.
Increased knowledge of the principles and outcomes of the WorkplaceMT Frantic World eight week course.
Enquire about our workshops and webinars
Please email us victoria@mindsthatwork.com or use the form below to send an enquiry.