Mastering Stress with Emotional Intelligence

Overview

In today’s fast-paced and demanding world, stress has become a constant companion for many individuals. From pressing work deadlines to personal responsibilities and societal expectations, managing stress is no longer optional—it’s essential for mental and physical well-being.

While many approaches exist, Emotional Intelligence (EI) has gained significant traction as a powerful framework for understanding stress, regulating emotions, and building inner resilience. This program equips participants with the tools to develop self-awareness, apply mindfulness, strengthen communication, and manage conflict in a high-pressure work environment.

Learning Objectives

By the end of this program, participants will be able to:

• Define stress, its types, and common symptoms

• Recall the core components of Emotional Intelligence

• Explain the relationship between stress and emotions

• Identify sources of stress in personal and professional life

• Recognize physical, emotional, and cognitive signs of stress in self and others

• Discover personal stress triggers through introspection and discussion

• Compare types of stress and their emotional consequences

• Use mindfulness tools to manage stress in real-time

• Assess which emotional regulation strategies are most effective

• Evaluate personal patterns of self-awareness and self-regulation

• Understand social awareness, empathy, and relationship management

• Describe workplace communication barriers and solutions

• Demonstrate active listening and empathy in real scenarios

• Develop a personal action plan to improve relationship skills using EI

• Define resilience, optimism, and healthy workplace culture

• Explain how motivation contributes to stress management and emotional resilience

• Apply EI-based techniques for effective conflict resolution

Program Outline

Unit 01: Introduction to Stress and Emotional Intelligence

• What is Stress? Types and Symptoms

• Sources of Stress in Work and Life

• Recognizing physical, emotional, and cognitive stress indicators

• Discovering personal triggers through reflection

• The Stress–Emotion Link

• Introduction to Emotional Intelligence

Unit 02: Self-Awareness & Self-Management

• Identifying stress triggers

• Understanding types of emotions

• Recognizing emotional and physical responses

• Johari Window framework

• The Fight–Flight–Freeze response explained

• Amygdala hijack and de-escalation strategies

• Mindfulness practices and tools

Unit 03: Social Awareness and Communication Building

• Defining Social Awareness

• Constructive disagreement and Think Win-Win

• Communication skills and overcoming barriers

• Active listening and real empathy

• Circle of Influence vs. Circle of Concern

• Cognitive bias in relationships

• Organizational culture and its impact on employee dynamics

Unit 04: Relationship Management and Workplace Resilience

• Defining Relationship Management

• Understanding the Stress Curve

• Myths and facts about resilience

• Core elements of personal and team resilience

• Building support systems

• Motivation and optimism as resilience drivers

• Creating a psychologically safe workplace

• Conflict resolution strategies using Emotional Intelligence

Methods Used

• Ice-breaker activities and emotional games

• Case studies and real-life examples

• Group discussions and live feedback

• Personal reflection exercises

• Guided mindfulness and brainstorming sessions