Starting and running a business is difficult and can be very stressful!
Although stress can be good in small amounts, ongoing stress can lead you to feeling overwhelmed and burnt out.
Over time, this can lead to behaviors such as becoming snappy with colleagues or customers, becoming withdrawn and taking unnecessary risks. The success of your business ultimately lies with you so with this in mind, in partnership with a psycho therapist,
I have created a course to help you manage your stress levels in order to remain effective!
These tried and tested techniques will help you to challenge your negative thoughts and take a fresh perspective on things whilst feeling able to adapt to any changes you may face.
Thank you for enrolling onto the 'Stress Management for Small Business Owners Course'. Before we jump into all of the proven and verified techniques designed to help you overcome stress and confidently deal with stressful situations when they arise, I want to give you an introduction and outline what you’ll achieve by completing this course.
Hello and welcome to the ‘Stress Management for Small Business Owners Course’. My name is Katie and I am the founder of a company called Altruist. We provide training courses to help organisations prevent, identify and tackle stress within their workplaces.
In section 2, we are going to look at what is resilience and how good we are at managing our own stress levels currently. I will talk you through the definition of resilience, what it allows us to do and you will then have the opportunity to assess your own resilience using our questionnaire.
Have you ever wondered why some people can bounce back from certain situations whilst others fall apart? Well this is based on our resilience and every person’s journey or experience of resilience is different and dependent on many factors.
The first step in building your resilience is to understand how you see yourself. Scoring yourself against specific statements can help you think about how you approach everyday situations. The results can help you see your strengths and development needs more clearly and will help you decide how resilient you are.
As humans, we have a negative bias and our attitudes are more heavily influenced by bad news than good news. This means that our thinking often becomes distorted. This video will detail some of the most common thinking distortions that you may have experienced.
We are now going to look at something called the ABC model which uses cognitive approaches to help you analyse situations and improve resilience.
Now it’s your turn! Please download the ‘My resilience chart’ which is attached to this lecture as additional material.
After ABC comes D which stands for Disputing Beliefs. I would like you to ask yourselves the following question:
How can I challenge my negative thoughts in order to achieve a better outcome?
In this section, we’re specifically going to be focusing on how to deal with change. Now change can come in many forms, it could be a career change, a change of direction in your life, policy changes affecting your business and so on.
What is change? It is important to be aware of change so that we can accept it, without unconsciously denying it, therefore helping us to move forward with our plans.
In this lecture, I want to go over five key tips that should be applied when change is about to occur. Remember that it’s better to prevent stress occurred by the change process, rather than dealing with it in the moment. So it’s all about being proactive.
In this section, we are going to look at what stress is and what ongoing stress can lead to.
Statistics show that 71% of small business owners experience high levels of stress. In this lecture, we are going to cover the definition of stress.
This is the stress bucket. Imagine that we all have a stress bucket inside of us. Our vulnerability is shown by the size of our bucket so the bigger the bucket, the less vulnerable we are and the smaller the bucket, the more vulnerable we are.
We are now going to look at something called the Five Ways to Well-being. Developed by the New Economics Foundation, these five simple steps are scientifically proven to help increase your overall well-being.
In this section, we are going to look at something called Mindfulness, a technique which is proven to reduce stress, increase focus and improve productivity.
In this section, we will be covering the definition of Mindfulness and some of the main forms of Mindfulness.
Now it's your turn! Sit comfortably whilst we take you through this Body Scan Mindfulness Exercise.
Welcome to this section of the course where our focus diverts to your core values and what really drives you in your daily life.
In this lecture, I want to go over the wheel of life in general, then in the next lecture I want to put the wheel of life to work for you. Please be aware that you can view the wheel of life by downloading the PDF attached to this lecture as a supplementary material.
This lecture will go through the downloaded worksheet in more detail.
In this lecture, I will give you a quick re-cap of what we have covered in each section, so if you ever need to refer back to any part of the course you can do so and know which part to target.
A personal thank you for completing the course. Don’t forget to claim your certificate of completion.
"At the Peter Jones Enterprise Academy, we work hard to instil these entrepreneurial attributes in our students and I am delighted to see Katie leading the way". Peter Jones CBE (Dragons Den)
Katie attended the Peter Jones Enterprise Academy where she set up Altruist in 2013. Since then, Katie has won various awards including the New Entrepreneur's Foundation 'Future Face of Business', Entrepreneurial Spark's 'Most Accelerated Business' and reached the final judging stages of the Forbes Under 30 Summit $1 Million Change the World Competition.
She has also been a finalist in six other award categories and in 2014, Katie was invited to attend the prestigious 'Women of the Year Lunch' in honour of her work raising awareness and reducing the stigma attached to mental health.
She also enjoys public speaking and has been featured in both The Guardian and Evening Standard Newspapers. Katie regularly blogs for the Huffington Post on the subject of mental health.