Maintaining your personal health and wellness is the key to unlocking your full potential. The FSTS Managing Personal Wellness Bundle provides key tools and strategies for maintaining your well being and maximizing your own positive energy and capacity. With today's increased demands on our time and energy, this is an essential program bundle to support a healthy mind, body and spirit. The FSTS MPW Bundle i ncludes these 6 courses:

1. Stress Management
2. Work-Life Balance
3. Managing Workplace Anxiety
4. Social Intelligence
5. Trust Building and Resilience
6. Personal Productivity

Course Outline:



Stress Management

Module One: Understanding Stress

• What is Stress?

• What is Eustress?

• Understanding the “Triple A” Approach

Module Two: Creating a Stress-Reducing Lifestyle

• Diet

• Exercise

• Sleep

Module Three: Altering the Situation

• The First “A”

• Identify Appropriate Situations

• Create Effective Actions

Module Four: Avoiding the Situation

• The Second “A”

• Identify Appropriate Situations

• Create Effective Actions

Module Five: Accepting the Situation

• The Third “A”

• Identify Appropriate Situations

• Create Effective Actions

Module Six: Using Routines to Reduce Stress

• Meals

• Chores

• To-Do Items

Module Seven: Environmental Relaxation Techniques

• Find a Sanctuary

• Music

• Humor

Module Eight: Physical Relaxation Techniques

• Stretch

• Breath

• Tensing and Relaxing

• Meditation

Module Nine: Coping with Major Events

• Support Systems

• Create a Plan

• Knowing When to Seek Help

Module Ten: Our Challenge to You

• Create a Stress Log

• Week One

• Week Two

• Week Three

• Review and Evaluate

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Work-Life Balance

Module One: Benefits of a Healthy Balance

• Why It’s Important

• Productivity

• Mental and Physical Health

• Morale

• Case Study

• Module One: Review Questions

Module Two: Signs of an Imbalance

• Health Risks

• Absenteeism

• Burnout

• Stress

• Case Study

• Module Two: Review Questions

Module Three: Employer Resources

• Employee Control

• Employee Feedback

• Employee Assistance Program (EAP)

• Reward Your Staff

• Case Study

• Module Three: Review Questions

Module Four: Tips in Time Management

• The Urgent/Important Matrix

• Learn to Say No

• Stay Flexible

• 80/20 Rule

• Case Study

• Module Four: Review Questions

Module Five: Goal Setting

• The Three Ps

• SMART Goals

• Visualization

• Prioritizing Your Goals

• Case Study

• Module Five: Review Questions

Module Six: Optional Ways to Work

• Telecommuting

• Job Sharing

• Job Redesign

• Flex Time

• Case Study

• Module Six: Review Questions

Module Seven: At Work

• Personal Stress

• Large Tasks

• Delegate

• Set Accurate Goals

• Case Study

• Module Seven: Review Questions

Module Eight: At Home

• Professional Stress

• Turn Off

• Me Time

• Maintain Boundaries

• Case Study

• Module Eight: Review Questions

Module Nine: Stress Management

• Exercise

• Diet

• Sleep

• Self-Assessment

• Case Study

• Module Nine: Review Questions

Module Ten: Working in a Home Office

• Setting up a Home Office

• Setting Boundaries

• Dealing with Distractions

• Making a Schedule

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Managing Workplace Anxiety

Module One: Types of Anxiety

• Generalized Anxiety Disorder

• Social Anxiety

• Panic Disorder

• Phobias

• Obsessive-Compulsive Disorder

• Practical Illustration

• Module One: Review Questions

Module Two: Physical Symptoms

• Rapid Heartbeat

• Panic Attack

• Headache

• Trembling or Shaking

• Digestive Discomfort

• Practical Illustration

• Module Two: Review Questions

Module Three: Anxiety Triggers

• Fear of the Unknown

• Fear of Conflict

• Repressing Feelings

• Public Speaking

• Perfectionism

• Practical Illustration

• Module Three: Review Questions

Module Four: Anxiety vs. Nervousness

• Determining the Cause

• The Duration of Symptoms

• Intensity of Symptoms

• Interfering With Life

• Levels of Anxiety

• Practical Illustration

• Module Four: Review Questions

Module Five: Recognizing Anxiety in Others

• Social Situations

• Negative Feedback

• Focusing on Tasks

• Irrational Fears

• Offering Support

• Practical Illustration

• Module Five: Review Questions

Module Six: Coping Strategies (I)

• Keeping a Journal

• Power of Positive Thinking

• Creating a “Me” Place

• Establish Attainable Goals

• 3-3-3 Rule

• Practical Illustration

• Module Six: Review Questions

Module Seven: Coping Strategies (II)

• Friends and Family

• Sleep

• Eating Well and Exercise

• Breathing Exercises

• Start with Small Challenges

• Practical Illustration

• Module Seven: Review Questions

Module Eight: Acknowledge the Situation

• Making Mistakes

• Moving On

• Ending the Cycle

• Identify the Trigger

• You’re Not Alone

• Practical Illustration

• Module Eight: Review Questions

Module Nine: The Positive Aspects

• Alert

• Self-Awareness

• Motivator

• Accuracy

• Empathetic

• Practical Illustration

• Module Nine: Review Questions

Module Ten: When to Seek Extra Help

• Feeling Overwhelmed

• Physical Changes

• Impairs Function

• Panic Attacks

• Irritability

• Practical Illustration

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Social Intelligence

Module One: Increase Your Self-Awareness

• Remove Self-Deception

• Ask for Feedback

• Be Open to Change

• Reflect on Your Actions

• Case Study

• Module One: Review Questions

Module Two: The Keys to Empathy

• Listen and Pay Attention

• Reserve Judgement

• Shift Perspectives

• Genuine Emotions

• Case Study

• Module Two: Review Questions

Module Three: Active Listening

• Attunement

• Making Assumptions

• Shifting Focus

• Dismissing Feelings

• Case Study

• Module Three: Review Questions

Module Four: Insight on Behavior

• Perception

• Facts vs. Emotion

• Online Communication

• Listen and Watch

• Case Study

• Module Four: Review Questions

Module Five: Interpersonal Communication

• Respect and Trust

• Be Consistent

• Remain Calm

• Body Language

• Case Study

• Module Five: Review Questions

Module Six: Social Cues (I)

• Social Situations

• Eyes

• Non-Verbal Cues

• Verbal Cues

• Case Study

• Module Six: Review Questions

Module Seven: Social Cues (II)

• Spectrum of Cues

• Review and Reflect

• Being Adaptable and Flexible

• Personal Space

• Case Study

• Module Seven: Review Questions

Module Eight: Conversation Skills

• Current Events

• Conversation Topics

• Cues to Watch For

• Pay Attention

• Case Study

• Module Eight: Review Questions

Module Nine: Body Language

• Self Awareness

• It’s Not What You Say, it’s How You Say It

• Open vs. Closed Body Language

• Communicate with Power

• Case Study

• Module Nine: Review Questions

Module Ten: Building Rapport

• Maintain Integrity

• Consider Others

• Remembering People

• Good Questions

• Case Study

• Module Ten: Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Trust Building and Resilience Development

Module One: Empower Staff

• Set Expectations

• Accept Input

• Delegate

• Supply Resources

• Case Study

• Review Questions

Module Two: Transparent Communication

• Verbal

• Non-Verbal

• Honest Feedback

• Gossip

• Case Study

• Review Questions

Module Three: Keep Promises

• Get Organized

• Stay Motivated

• Commit and Deliver

• Keep Track

• Case Study

• Review Questions

Module Four: Personality Types

• The Leader

• The Analytical

• The Amiable

• The Expressive

• Case Study

• Review Questions

Module Five: Respect

• Position

• Opinion

• Time

• Strengths/Weaknesses

• Case Study

• Review Questions

Module Six: Stress Management

• Exercise

• Diet

• Sleep

• Pressure

• Case Study

• Review Questions

Module Seven: Develop Positive Relationships

• Building Relationships

• Manage Boundaries

• Collaborate

• Show Appreciation

• Case Study

• Review Questions

Module Eight: Overcoming Adversities

• Recognize Mistakes

• Correct Mistakes

• Evaluate Improvements

• Try something Different

• Case Study

• Review Questions

Module Nine: Change Acceptance/Management

• Keep End Goal in Mind

• Be Optimistic

• Like-Minded People

• Reward Yourself

• Case Study

• Review Question

Module Ten: Stay Motivated

• Why is it Important?

• Cognitive

• Emotional

• Compassionate

• Case Study

• Review Questions

Module Eleven: Assignment Review / Wrap Up


Course Outline:



Personal Productivity

Module One: Setting SMART Goals

• The Three P’s

• The SMART Way

• Prioritizing Your Goals

• Evaluating and Adapting

Module Two: The Power of Routines

• What is a Routine?

• Personal Routines

• Professional Routines

• Six Easy Ways to Simplify Your Life

Module Three: Scheduling Yourself

• The Simple Secret of Successful Time Management

• Developing a Tracking System

• Scheduling Appointments

• Scheduling Tasks

Module Four: Keeping Yourself on Top of Tasks

• The One-Minute Rule

• The Five-Minute Rule

• Feeling Overwhelmed

Module Five: Tackling New Tasks and Projects

• The Sliding Scale

• A Checklist for Getting Started

• Evaluating and Adapting

Module Six: Using Project Management Techniques

• The Triple Constraint

• Creating the Schedule

• Using a RACI Chart

Module Seven: Creating a Workspace

• Setting up the Physical Layout

• Ergonomics 101

• Using Your Computer Efficiently

Module Eight: Organizing Files and Folders

• Organizing Paper Files

• Organizing Electronic Files

• Scheduling Archive and Clean-Up

Module Nine: Managing E-Mail

• Using E-mail

• Taking Action

• Making the Most of the Program

• Taking Time Back

Module Ten: Tackling Procrastination

• Why We Procrastinate

• Nine Ways to Overcome Procrastination

• “Eat That Frog!”

Module Eleven: Assignment Review / Wrap Up