Stress and Emotion Management Training
Stress and Emotion Management Training
Stress, tension, and intense emotions can make it difficult to concentrate, remain calm, and make sound decisions. During this two-day training course, you will learn to recognise your own reactions, reduce tension, and respond consciously in demanding professional situations.
The training is highly practical and based on real-life situations experienced by participants. We will explore breathing and body-based techniques, emotional regulation strategies, and tools for developing emotional intelligence. The goal is not to avoid stress altogether, but to regain your balance more quickly and develop a greater sense of control.
After the training, you will be able to:
manage stress and tension more effectively,
regulate intense emotions instead of reacting automatically,
regain your balance more quickly after difficult situations,
develop your emotional intelligence and awareness of your own reactions.
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What Will You Gain from the Stress and Emotion Management Training?
You will learn to recognise when stress begins to affect your decisions, communication, and behaviour. Instead of reacting automatically, you will be able to regain your composure more easily and choose an effective response.
During the training, you will:
- recognise your own signs of stress and overload,
- learn how to reduce tension during difficult situations,
- explore breathing and body-based techniques,
- manage racing or overwhelming thoughts more effectively,
- regain your balance more quickly after stressful events,
- improve your concentration and communication under pressure,
- develop emotional intelligence and gain greater control over your reactions.
How Do We Work During the Stress and Emotion Management Training?
We do not limit ourselves to theory. You will work with real-life professional situations, practise specific techniques, and identify the solutions that work best for you.
You will practise regulating tension, identifying and naming emotions, responding consciously, and getting back on track after a difficult conversation, conflict, or period of overload.
As a result, you will leave the training not only with knowledge but also with practical stress and emotion management tools that you can apply immediately both at work and in your personal life.
Who Is the Stress and Emotion Management Training For?
The Stress and Emotion Management Training is designed for people who want to develop their emotional intelligence, manage tension more effectively, and remain calm in demanding professional situations.
We particularly recommend it for:
Leaders and people responsible for managing teams or processes
Managing the expectations of senior management, employees, and clients on a daily basis can cause intense stress, frustration, anger, or a sense of helplessness. The training helps participants regulate their emotions more effectively and make more considered decisions.
Employees who work with clients and business partners
Participants learn how to remain composed during difficult conversations, respond constructively to clients’ emotions and expectations, and maintain the company’s professional image.
People responsible for key decisions
Significant responsibility, time pressure, and the need to operate in uncertain conditions can reduce concentration and increase tension. Well-developed emotional intelligence helps maintain clarity of thought even in stressful situations.
Creative and project teams
Uncertain outcomes, frequent evaluation, and delayed results can lead to frustration, reduced motivation, and burnout. The training builds resilience and supports a constructive approach to feedback.
People performing routine and repetitive tasks
Monotony and a limited sense of control can increase fatigue and frustration while reducing engagement. Participants learn how to manage their mindset and emotions more effectively.
Employees experiencing intense emotional reactions
Anger, irritability, tension, or low mood can affect the atmosphere within a team and the quality of collaboration. The training teaches participants how to recognise emotions, regulate their reactions, and communicate their needs constructively.
People working in high-risk roles
Awareness of responsibility for people, results, or safety can cause intense stress and sometimes lead to decision paralysis. Participants learn how to regain their composure and perform effectively under pressure.
Terminy szkoleń
| TERMINY | WARIANT SZKOLENIA | LOKALIZACJA | |||
|---|---|---|---|---|---|
| 2026-09-15 - 2026-09-16 |
|
Warszawa
|
Oblicz cenę | ||
| 2026-10-12 - 2026-10-13 |
|
Warszawa
|
Oblicz cenę | ||
| Do uzgodnienia |
|
Dowolne miasto | Zapytaj | ||
| 2026-11-23 - 2026-11-24 |
|
Warszawa
|
Oblicz cenę |
-
2 dni | 16hStress and Emotion Management Training - 2 days
Practical stress and emotion management techniques that will help you:
- regain your composure and sense of control more quickly in stressful situations,
- use stress and emotions as valuable sources of information instead of reacting impulsively,
- communicate your emotions and needs constructively at work and in your relationships,
- strengthen your emotional intelligence and respond with greater empathy and awareness,
- reduce tension, racing thoughts, and emotional overwhelm,
- develop effective ways to regain your balance and inner calm, even under pressure.
Sprawdź program >> -
5.19 6 1162 dni | 16hStacjonarne
Zarządzanie stresem i emocjami - 2 dni
Praktyczne techniki zarządzania stresem i emocjami, dzięki którym:
nauczysz się szybciej odzyskiwać spokój i wpływ w sytuacjach stresowych
dowiesz się, jak wykorzystywać stres i emocje jako źródło informacji, zamiast reagować impulsywnie
nauczysz się konstruktywnie komunikować emocje i potrzeby w pracy oraz w relacjach
wzmocnisz inteligencję emocjonalną i umiejętność reagowania z większą empatią i świadomością
poznasz skuteczne metody redukcji napięcia, natłoku myśli i emocjonalnego przeciążenia
wypracujesz sposoby powrotu do równowagi i wewnętrznego spokoju, nawet pod presją
Stress and Emotion Management Training Programme
1. How Can You Develop Emotional Intelligence and Use It in Practice?
Understand emotions and learn to recognise them
- Why do we need emotions, and how do they arise? Explore how emotions develop as a foundation for managing them consciously.
- Recognising emotions: learn to identify signals from the body—the physiology of emotions—and accurately name the emotional states you experience.
- What makes it difficult to cope with emotions? Discover the most important defence mechanisms and how they affect everyday functioning.
- What mistakes should you avoid to manage difficult and intense emotions more effectively?
2. Managing Emotions
How can you cope with anger, frustration, sadness, fear, and other difficult emotions?
- What positive functions do anger and other difficult emotions serve? Yes, they really do have positive functions!
- How can you identify the source of an emotion and find constructive solutions in difficult situations?
- How can you change limiting beliefs underlying anger, frustration, or anxiety? Training in modifying beliefs and working with recurring thoughts.
- Shame and guilt: how can you manage them effectively?
- Restorative emotions: what are they, and why do they play an important role in mental well-being?
- How can you release emotional tension and stress from the body to experience greater joy and fulfilment?
3. Emotional Intelligence in Relationships
How can you talk about emotions, respond to the emotions of others, and build mutual understanding?
- What is empathy, and why is it important in a business environment?
- How can you respond empathetically to the emotions of colleagues, clients, and business partners while guiding conversations towards mutual understanding?
- How can you recognise the needs behind other people’s emotions? Marshall Rosenberg’s Nonviolent Communication (NVC) model.
- How can you express your own emotions constructively, including in professional relationships?
4. Stress Management
How can you recognise stressors and manage stress effectively?
- What is stress, how does it arise, and when does it become a threat?
- Polyvagal theory and the vagus nerve in practice: how does the nervous system influence our sense of safety and stress responses?
- The most common sources of stress: time pressure, difficult conversations, conflicts, excessive workloads, and professional challenges.
- How can you recognise the first signs of stress in your body and mind and respond appropriately?
- How do chronic stress and prolonged tension affect health and performance?
- How can you change your attitude towards stress? The latest research on stress and its practical applications.
5. How Can You Turn Stress into Constructive Action?
- What is your coping style in difficult situations? Self-assessment.
- Conflict, time pressure, responsibility, and public speaking: how can you adapt your strategy flexibly to the situation and your objective?
- How can you avoid carrying emotions and stress from home into work—and from work into your home life?
- How can you transform a threat response to stress into a challenge response based on courage?
6. Recovery and Your Personal Stress-Management System
Tools and techniques that build resilience to stress and intense emotions
- Why do some people manage stress and emotions better than others?
- Polyvagal theory in practice: techniques that support nervous-system regulation and restore a sense of safety.
- Breathing techniques that help reduce stress and regulate emotional responses.
- Mindfulness and awareness training as effective ways of counteracting the effects of chronic stress.
- Techniques for releasing tension from the body.
- Proven methods for increasing energy and restoring mental resources.
- Relaxation techniques, including Jacobson’s progressive muscle relaxation, to support relaxation and reduce muscle tension.
- Neuropsychology in practice: how to develop a supportive mindset, restore mental resources, and increase motivation to act.
- How can you use the energy generated by stress and emotions to regain your balance and perform more effectively?
The ability to regulate stress and emotions is one of the key elements supporting mental resilience. If you would like to discover your individual mental toughness profile and develop it using MTQPlus, explore our Mental Toughness Training.
They have already attended our training
Regardless of what kind of marketing a training company does - the number and content of opinions and their credibility absolutely verify the quality of the training! Read the opinions of our participants about stress management and emotional intelligence training and other training - they are the best proof of what you can expect. We have plenty of them (and that says something...), signed with full names and companies.
I wholeheartedly recommend the presenter. I have never encountered such extensive knowledge and in-depth understanding of the subject before.
Danuta Nowakowska,
Office Manager,
Segro
The Emotional Intelligence training showed me practical tools to work on myself and my skills. I will be happy to share the knowledge I have acquired, not only at work, but above all in my personal life. I had great hope that I would be able to skillfully control and manage my emotions.
We conducted training for:
Why Is It Worth Developing Stress and Emotion Management Skills at Work?
Emotional intelligence in business is the ability to recognise and regulate emotions while performing effectively under pressure. It helps employees remain focused, make better decisions, and achieve their goals even in demanding situations.
Emotional intelligence is not an innate trait. Stress and emotion management skills can be learned and developed at every stage of a professional career.
A company that invests in emotional intelligence training strengthens employee performance, the quality of collaboration, and organisational resilience. Our minds have a limited working capacity. When stress, anger, or frustration take over, fewer mental resources remain available for analysing situations, setting priorities, and making the best business decisions.
How Do Stress and Difficult Emotions Affect Employees?
An employee experiencing intense stress may:
- lose sight of business objectives and strategic priorities because their main focus is on reducing tension,
- avoid problems and responsibility, meaning that managers receive information about risks too late,
- be less likely to make bold decisions that could bring measurable benefits to the company,
- react with anger, aggression, apathy, or withdrawal, reducing team morale and engagement,
- struggle to complete tasks on time or act too cautiously,
- respond emotionally to feedback, making it more difficult to develop a constructive solution,
- limit contact with colleagues and experience frustration, reduced job satisfaction, or burnout,
- take sick leave more frequently and consider changing roles or leaving the company.
Long-term stress therefore affects more than an employee’s well-being. It can also reduce productivity, decision quality, punctuality, collaboration, and employee retention.
How Does a Company Benefit from Developing Emotional Intelligence?
An employee with well-developed emotional intelligence:
- focuses on achieving strategic goals and responds proactively to challenges,
- takes responsibility for tasks, decisions, and the team by focusing on solutions,
- manages tension more effectively during presentations, negotiations, client meetings, and crisis situations,
- remains calm and thinks clearly even in the most demanding circumstances,
- makes more considered decisions and is prepared to take justified business risks,
- responds empathetically to the emotions of others without automatically absorbing them,
- communicates their needs openly and constructively, improving collaboration,
- responds better to feedback and uses it to improve results,
- sees opportunities in change rather than focusing solely on threats,
- works more effectively and with greater confidence,
- helps build a professional image of the company through composure, accountability, and a solution-focused approach.
Stress and emotion management training does not eliminate pressure from everyday work. Instead, it teaches employees how to perform effectively despite tension, maintain rational thinking, and realise their full potential.
Everything your boss needs to decide on your enrollment. Present the package of benefits for the company resulting from your participation, and we will meet at a training session soon! :)
Benefits - what will you get apart from training?
The trainer will ask about your needs and propose an optimal
program FREE
You can talk to a coach today about your problems and needs and make sure they are met. And they will be fulfilled, even if they go beyond the formula of emotional intelligence training, because only with us the "program" means something more than the training itself:
The trainer will take care of you during EXTRA
individual training FREE
When you want to tackle a challenge that goes beyond the training program but is related to its topic, or prepare for an important and difficult situation, practice and make sure that you optimally apply the learned techniques - you have 90 minutes one-on-one with a trainer, within a year from training. Apart from that:
The trainer supports you by phone with unlimited hours FREE
After all, after the training, we start to see more, so new questions arise. And a helping hand is useful to combine the wealth of knowledge and techniques acquired from our training with your life. Additionally:
Access to the training platform FREE
After the training, each participant receives unlimited access to the 4GROW online platform, where they can preview training materials, use exercises and tools, read the list of recommended books and use the forum.
Your training will be 100% FREE
Because we do not cancel training. For each training there is information about whether the training date is already guaranteed. Our training dates are covered by a guarantee - depending on the training topic - from 3, 2 or even 1 participant!
Group training after training FREE
Every few months, we organize 2-hour group trainings, during which you have the opportunity to further practice in front of the audience and receive feedback from the trainer and participants - thanks to this, you can further develop your skills and refresh your techniques!
See for yourself how pleasant and effective development can be!
Trainers conducting stress management training
If you have preferences regarding the trainer, please contact us and indicate your chosen trainer, and we will give you the date on which the training is conducted.
Małgorzata Jabłońska
Psychologist and business practitioner, soft skills trainer, bilingual coach and mentor certified in the USA
Certified clinical psychologist. She completed master's studies at the Faculty of Psychology of the University of Warsaw, as well as 4-year doctoral studies at the Institute of Philosophy and Sociology of the Polish Academy of Sciences as part of the Soros Foundation.
A business practitioner with 30 years of experience working in the corporate world in top managerial positions - in Poland, the region of Europe, Africa and the Middle East and in the USA. She has gained extensive experience in effective management of human teams - in multicultural environments, working on international and global projects at various stages of building corporate structures, in the departments of market research, business analyzes and the development of global innovations.
Trainer of trainers in the field of leadership and managerial skills training, team management and presentation (certificates obtained in the USA). He specializes in management and leadership, managing change in an organization, effective communication and conflict resolution, forum speeches and business presentations, as well as managerial coaching and mentoring.
Creator of original training and workshop programs, an experienced trainer and business presentation practitioner with extensive experience in introducing international training standards to the business world in Poland.
An expert in the field of innovative teaching methods - co-author of innovative solutions for teaching SGH students, also cooperating with PWSBiA in Warsaw and Collegium Verum, Postgraduate Studies.
Emotional intelligence training methodology
W naszych szkoleniach dostajesz właśnie w takich proporcjach:
Techniki i narzędzia konkretne strategie działania adekwatne do sytuacji i optymalne narzędzia (np. formularze, scenariusze rozmów, matryce, ściągi) – gotowce, które wiesz jak wykorzystać na co dzień
Warsztat dzięki ćwiczeniom grupowym, grom, pracy w parach, na gorącym krześle, prowokacjom, wdrażasz nowe techniki i narzędzia, doświadczasz omawianych mechanizmów na sobie także w zaskakujących eksperymentach
Wiedza niezbędne informacje, teorie przełamujące schematy i mity, badania i odkrycia z różnych dziedzin: psychologii, neurobiologii, coachingu, NLP
- Emotional intelligence training is conducted in workshops - participants practice the techniques and tools they learn in a very diverse way.
- Everyone receives training materials, exercises and tools (forms, cheat sheets, planners, etc.).
- After the emotional intelligence training, the participant receives access to the 4GROW training platform, where:
- all training materials are embedded and
- is a forum for written communication with the trainer and training participants on this topic, enabling asking questions and exchanging experiences.
- Online participants connect via a video-training platform with the trainer (and participants in the room, if they have registered as part of the Mix form).
Make yourself comfortable in our room!
In our beautiful room with panoramic windows, atmospheric wood, and incredibly comfortable armchairs!
and a maximum of 10 people in the room
Why do participants value our emotional intelligence training?
Frequently asked questions
Where Does the In-Person Training Take Place?
What Is Stress and Emotion Management Training?
What Are the Benefits of Attending the Training?
Does the Training Help Participants Manage Stress at Work?
Who Is the Stress and Emotion Management Training For?
Is Emotional Intelligence Training Suitable for Managers?
Will I Receive a Certificate After the Training?
Is the Training Available to Companies?
How Can I Cancel My Participation in the Training?
Stress and Emotion Management Training - Warsaw
Join us for a practical Stress and Emotion Management Training course in Warsaw, where you will learn how to manage tension effectively, regulate your emotions, and remain calm in demanding professional and personal situations.
This intensive emotional intelligence and stress management course is designed for people who want to strengthen their emotional resilience, improve communication, and make better decisions under time pressure. We work with the participants’ real-life challenges, allowing you to apply your newly acquired skills immediately after the training.
During the workshop, you will explore effective stress-reduction methods based on:
- breathing techniques,
- body-based work,
- mindfulness and bodyfulness,
- EFT (Emotional Freedom Techniques),
- NVC (Nonviolent Communication),
- selected NLP tools.
As a result, you will gain 12 proven stress and emotion management techniques that will help you maintain emotional balance, improve your performance, and build stronger professional relationships.
Where Does the Training Take Place?
The training is held in person at 155 Solidarności Avenue in Warsaw, in small groups that encourage active participation and practical workshop exercises.
We also offer:
Bespoke in-company training in Warsaw and throughout Poland
Why Is It Worth Attending?
The Stress and Emotion Management Training provides practical tools that help you:
- reduce the negative effects of stress,
- manage your emotions more effectively,
- strengthen your emotional resilience,
- improve communication and collaboration,
- perform more effectively at work.
Choose a training date and gain practical skills that will help you experience greater calm, effectiveness, and well-being in your professional and everyday life from the very next day.
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