Lunch and Learn Resilience Workshops

Our lunch and learn resilience workshops are a great way to introduce staff to the key components of resilience. The workshops raise awareness of the relationship between resilience, health and performance, and include practice of simple resilience techniques that can be easily integrated into the working day.

Workshop Objectives

The objectives of the workshops are to provide participants with:

  • An understanding of resilience and its importance to health, performance and relationships
  • Practical skills and strategies for building resilience to stress, challenge and change, and
  • A range of resources to encourage the ongoing development of resilience skills.

Our lunch and learn workshops are typically  of 30-60 minutes duration and delivered to groups of up to 30 people in Melbourne, Sydney, Brisbane, Canberra and major centres around Australia.


1. Building Resilience to Workplace Stress

This workshop raises awareness of the impacts of stress on personal and professional performance. We teach participants how to control their stress physiology to reduce stress quickly, improve sleep, increase stamina and build long-term stress resilience. Participants learn how to stay calm, focused and productive under pressure. Topics covered include:

  • Overview: resilience, stress & performance
  • What is stress? Recognising signs and symptoms of stress & burnout
  • The effects of prolonged stress on health, performance and relationships
  • Controlling your stress physiology – switching off the ‘fight or flight’ stress response
  • Maintaining peak performance under pressure
  • Recharge and Reboot: practical skills for building resilience to prolonged & situational stress
  • Group discussion: integrating stress resilience techniques into working and personal life.

2. Building a Resilient Mindset

In this workshop participants learn how to enhance their emotional resilience by increasing self-awareness, harnessing their attention, improving mental agility and better managing unhelpful thoughts and emotional reactions. We teach participants how to apply these skills in everyday life – to stay calm, balanced and on task in the face of change. Topics covered include:

  • Emotional resilience & mindfulness: enhancing health, performance and relationships
  • Responding to change: developing an open, aware and flexible mind-set
  • Awareness and regulation of thoughts and emotions
  • Skills training: practice of mindfulness-based Recharge techniques
  • Stop. Notice. Focus. – mindfulness in action
  • Group discussion: integrating emotional resilience skills into working and personal life.

3. Getting a Good Night's Sleep

Do you or your staff have difficulty falling asleep, or wake up during the night worrying about all the things you should have done yesterday or need to do tomorrow? Well, you’re not alone. According to the Sleep Health Foundation an estimated 1.5 million Australians experience a sleep disorder, and around 1 in 10 people experience insomnia. Getting enough sleep is one of the cornerstones of resilience – and yet we’re simply not getting enough of it! Lack of sleep causes:

  • Poor concentration and memory
  • Fatigue, irritability and mood disturbance
  • Impaired learning and decision-making ability
  • Increased risk of chronic disease including obesity, diabetes, high blood pressure and heart disease, and mood disorders such as anxiety and depression
  • Decreased workplace productivity.

In this interactive resilience workshop participants learn about the causes of sleep pattern disturbance and discover how to improve their ‘sleep hygiene’. Participants practice a range of relaxation techniques specifically designed to calm the mind at night, improve sleep quality and enhance workplace productivity. Topics covered include:

  • The sleep cycle – how and why we sleep
  • Causes of sleep disturbance
  • Stress physiology and the mind-body connection
  • Sleep, health and performance
  • Tips for improving sleep hygiene
  • Relaxation techniques to reduce stress and improve sleep.