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Mental & Emotional Resilience Level 1
Looking Out of Window

This wellbeing workshop is a powerful entry-level or standalone introduction to wellbeing at work. Mindfulness is the new word for an age-old mantra, and is sweeping the business world as entrepreneurs and professionals become more aware of research demonstrating that this practice will make them more effective and happy.


Research shows that mindfulness can help reduce major causes of workplace sickness, including stress, depression and anxiety and improve cognitive function, build resilience and happiness.

So this introduction looks at both the research behind the theory of mindfulness, and – most importantly – introduces you to the practice itself.


We’ll guide you through some of the most simple and effective ways of practising mindfulness and meditation, teaching you how to implement the practices into your routines to become more effective, productive and happy.

We also include a guided audio mindfulness routine as part of this wellbeing seminar, which you can come back to in your own time.



  • Mindfulness is an effective way of improving concentration and attention, memory, creativity and reaction speeds

  • It has an impact on your happiness; increasing feelings of contentment and wellbeing

  • Mindfulness has been shown to reduce stress, tiredness and irritability

  • Mindfulness can also improve the immune system

Introduction to Mindfulness
Mindfulness Intro

"The basic breathing exercises were extremely useful and I use them regularly to help ‘settle’ my mind and regain focus!"

Senior Manager, Natural Power

Emotional Resilience
and Mindfulness

Our emotions are an incredibly powerful internal force, and affect everything we do and the choices we make both in and outside of the workplace. For example, to control our emotions – not the other way around – we need to build a strong awareness of them and our own reactions. Then we can develop our resilience to whatever life throws at us.

Emotional Resilience and Mindfulness is a wellbeing workshop that utilises Dr. Paul Gilbert’s model of Three Emotional Systems. It will enable you to reach a point of relaxation and recovery at the end of each day to renew your energy and prepare for the next set of challenges in the day ahead. This wellbeing workshop is a blend of theory, research, and practical work.


  • Build awareness of thoughts and feelings to develop greater control of actions.

  • Understand the Three Emotional Systems and become less reactive and more relaxed.

  • Use mindfulness to identify habits and break negative patterns.

  • Learn self-care tools to improve physical, mental, and emotional wellbeing.

Emotional Resilience

A great workshop to help me build awareness of both my own and my colleagues' emotions. This is vital when working with teams in a high performance environment."

HR Manager, Standard Life Investments


Our lives are filled with stress, both good and bad, and acute and chronic. Awareness of your attitude towards common stresses empowers you to manage whatever life throws at you.


During this wellbeing workshop, participants will learn to use stress as a fuel, rather than a fire that burns us out. We’ll discuss the stress response and how to activate the relaxation response.


Next we look at how to manage the constant chatter in the mind and detach from negative thinking. This workshop teaches effective tools to deal with physical and mental stress.


  • Recognise the signs of stress early to prevent burnout.

  • Strengthen resilience to stress.

  • Manage negative thinking.

  • Positive physical outcomes of managing stress, including improved energy levels, blood pressure, body weight, and more.

  • Help with anxiety, depression, and concentration.

  • Be able to manage stress for life, both in and out of the workplace.

Mental Resilence
Mental Resilience & Mindfulness

"Total Health’s enthusiastic and engaging approach to health and wellbeing was a key factor in our team being so receptive to their advice. They provided our team with a range of techniques that they could choose from to help manage stress and improve their wellbeing. The team found the interactive group sessions to be both fun and informative and this informal structure was a key factor in the team being so willing to fully engage in the sessions that Total Health provided."

COO, Murgitroyd

Mental & Emotional Resilience Level 2
Creating Healthy Cycles of Stress

Stress can be subtle and there are many nuances to how we react to it and what causes stress and once we become aware of these nuances, we can recognise quickly when stress is kicking in and buffer it out.

This prevents stress from accumulating and turning into a chronic state so that we have a healthy cycle of stress and use it as fuel.

Although it has negative connotations attached to it, stress can be very positive for our health and productivity, we just need to understand how to manage it and get it into balance.


  • Build awareness of how stress impacts the body.

  • Become educated on the different ways our bodies respond to stress.

  • Understand the relationship between our attitude and stress.

  • Learn how to release stress and wind down the nervous system.

  • Understand how to balance the nervous system.

Stress Response
Optimising Mental & Emotional Energy

Humans have a strong instinct to strive for success, which is very positive and helps us achieve great things and live good lives, it’s an instinct in us to keep moving forward and gaining more resources.


The challenge we have is managing this internal drive in today's 24/7 culture with all of the distractions, responsibilities and stimulation that appeals to this system.


This session takes a look at the details of managing physical, mental and emotional energy to a high level and recognising when our systems go out of balance and understand how to hit healthy states of high performance.


  • Understand the nature of our drive system from evolutionary psychology.

  • Recognise early signs of burnout and fatigue.

  • Become aware of the attitudes and emotions that come with an imbalance in the drive system.

  • Learn how to slip into deep recovery states for optimum recovery.

  • Understand how to fuel the drive state.

Preventing burnout
Mental & Emotional Resilience Level 3
Meditation by the Sea
Getting into the
‘Flow State’

Once we gain more awareness of our mind and emotions, understand how to regulate them and pull the body out of high stressed states we can start to increase energy, avoid burnout and increase productivity.


From there we have built the foundations to hit ‘flow states’ or get in ‘the zone’. Without stress, fear, anxiety, overwhelm and fatigue taking control of us, we can use specific techniques to stimulate the mind and body to achieve high functioning states and this is what we cover in this masterclass.


  • Learn how to structure your day to achieve optimum output.
  • Become aware of the bodies biological rhythms to maximise your energy and limit tiredness.

  • Learn how to stimulate positive hormones such as dopamine, serotonin, endorphins etc to increase cognitive function.

  • Know the most effective techniques to get into deep states of mental recovery quickly.

  • Gain insight into triggers that activate ‘flow states’.

Flow state
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