Day 1: Understanding Pressure and Building Recovery Capacity

Building Stress Map

• Identify demand/control information sources
• Distinguish temporary events from recurring patterns
• Notice early signals of declining energy
• Prepare map of one high-pressure week

Responding to Pressure

• Understand how activation affects concentration
• Use a short pause before responding
• Reduce secondary decisions when overloaded
• Practice a rapid recovery technique

Planning Daily Recovery

• Insert breaks for nature of work
• Create boundary between workday and time
• Protect sleep/rest from work spillover
• Design an end-of-day shutdown routine

Day 2: Boundaries, Energy, and Commitment Management

Maintaining Professional Boundaries

• Define expected response times and channels
• Negotiate workloads that cannot be sustained
• Say no/not now respectfully
• Practice boundary conversation with a manager

Applied Energy Management

• Identify tasks with highest energy demand
• Schedule demanding work in suitable periods
• Use recovery activity between intensive sessions
• Create a personal energy map

Priorities During Peaks

• Define essential work under tight capacity
• Drop or defer lower-value commitments
• Request explicit prioritization when demands conflict
• Redesign a peak-period workweek

Day 3: Adaptation, Support, and the Balance Plan

Resilience During Change

• Accept what cannot be controlled
• Identify choices available within constraints
• Learn from experience without self-criticism
• Analyze an unexpected workplace change

Applied Support Network

• Distinguish practical support from emotional support
• Request specific help from appropriate person
• Support colleagues without creating personal depletion
• Map professional and personal support resources

Developing Sustainability Plan

• Select essential boundaries and recovery habits
• Define signals requiring plan adjustment
• Include a weekly workload review
• Prepare a four-week sustainability plan

• Stress and energy maps based on actual working weeks
• Boundary and prioritization exercises using heavy-workload scenarios
• Brief non-clinical recovery practices suitable for work settings
• A personal sustainability plan with review indicators