Emotional Resilience & Coping Mechanisms

Difficulty coping with change and regulating emotions?
Develop individual coping strategies to better handle stress, reduce poor mental health outcomes and improve emotional wellbeing.

Emotional Resilience and Coping Mechanisms

1 hour Seminar

Resources: 2 page key learnings PDF summary

Delivery mode: Face-to-face or Virtual (MS Teams or Zoom)


The 1 hour Emotional Resilience and Coping Mechanisms Seminar explores emotional identification, emotional understanding and emotional expression to enhance individual resilience through the learning and adoption of effective coping mechanisms. Employees will learn to identify and manage feelings while understanding the difference between active and avoidant coping mechanisms. A strength-based model is introduced to assist in the management of emotions as well as commonly available resources in Australia that can be accessed for additional support, particularly in the event of emotional trauma and/or difficulty.

Key Learnings

What you’ll learn

  • Identify and understand how to regulate and manage emotions
  • Understand active verse avoidant coping mechanisms and their role in managing emotions
  • Adopt the 4-S evidence-based model for effective emotional regulation
  • Explore resources and support services for mental health issues and mental illness, as well as a range of other emotional difficulties


What you’ll do

  • Becoming aware of emotions: I am verse I feel
  • Emotional Sensations group activity

2 hour Workshop

Resources: 32 page activity booklet

Delivery mode: Face-to-face or Virtual (MS Teams or Zoom)


The 2 hour Emotional Resilience and Coping Mechanisms Workshop covers everything in the 1 hour seminar as well as introducing and explaining the emotional continuum. An evidence-based tool is introduced to assist participants to identify, understand and express emotions to better process and deal with feelings, particularly difficult ones. The group is encouraged to explore current and past situations both in and out of the workplace and apply strategies learnt in the workshop. Communication skills for dealing with difficult situations, people and events are practiced as well as how to de-escalate conflict and foster a positive, mentally safe workplace where opinions and feelings are shared and respected.

Key Learnings

What you’ll learn

  • Solidify and expand on learnings from the seminar with a focus on:
  • Understand the continuum of emotions
  • Use an evidence-based tool for identifying, understanding and expressing emotions
  • Learn active verse avoidant coping mechanisms and why they might develop at different stages of the life cycle
  • How to foster a positive, mentally safe workplace that empowers employees to thrive


What you’ll do

  • Seminar activities plus:
  • Active verse Avoidant group activity
  • Mindfulness Exercise
  • Implementing the 4-S model into everyday situations
  • Asking for help: Examples and conversation starters


For your Team

  • Effective emotional regulation and conflict management
  • Healthy coping mechanisms to respond to challenging situations
  • Increased resilience
  • Emotional awareness and understanding of others’ emotions
  • Effective stress management and reduced risk of chronic stress
  • Reduced burnout
  • Reduced symptoms of mental health issues
  • Improved interpersonal relationships
  • Greater productivity and overall emotional wellbeing


For your Organisation

  • Positive and thriving workplace culture
  • Effective management of psychosocial hazards in the workplace
  • Enhanced employee wellbeing
  • Increased productivity and performance
  • Reduced conflict and miscommunication
  • Higher employee engagement
  • Talent attraction and retention, including reduced staff turnover
  • Positive leadership development


Benefit from package discounts of up to 25% when booking more than 4 workshops per year. See below for more details on Packages.

Looking to book a one-off workshop? Click the button below to complete the form and we’ll send you a full workshop synopsis with investment details for groups of 6-200 participants per workshop. 1 hour seminars start from $15 per person ranging to $79.95 per person depending on group size.

Workshop Packages

Take the hassle out of workplace wellbeing with our tailored workshop packages encompassing a variety of topics targeting individual wellbeing and organisational performance

Monthly Workshops

Save 25%


Bi-Monthly Workshops

Save 20%


Quarterly Workshops

Save 15%


Suitable for

Organisations/individuals who want to develop emotional resilience and coping strategies to better handle stress, organisational change and workplace conflict while improving self-perception.


Frequently Asked Questions

The Wellness Workshop’s range of wellbeing workshops include evidence-based workshops to improve, support and enhance individual and organisational wellbeing, performance and productivity. Every workshop is created by our team of experts, on a range of specific topics, which are carefully crafted to include proven strategies and activities that motivate and engage your team members. All workshops and seminars include professionally designed learning materials and presentations that are visually appealing and interesting, and a whole lot better than a boring PowerPoint. 

Our aim is to make things as easy and enjoyable for you and your team. In addition to beautifully designed presentation materials, workshop materials and an emotionally engaging facilitator who will get your team talking, we’ll also provide you with a custom calendar appointment and graphically designed poster you can share digitally or print out to promote your upcoming workshop. If you’re booking a virtual workshop, we’ll also set up the workshop link on Zoom or MS Teams, and give you the option of recording your workshop for $599 with unlimited use. For face-to-face workshops, your investment includes travel, set-up, pack-down and facilitation at your workplace or chosen venue. We’ll also provide all printed materials for each participant to keep.

Every team member and facilitator at The Wellness Workshop is either an allied health practitioner who currently works in the industry, is degree qualified and a member of their relevant industry body, or an accredited and certified coach who has completed a range of qualifications relevant to the subject area. We do not hire casual facilitators and pride ourselves on providing your team with highly trained, highly experienced practitioners who are legally permitted to answer specific questions relevant to each workshop topic.

Workshops are 2 or more hours in length and include time for discussion, activities and interaction with the facilitator. Participants also get the opportunity to ask more questions and explore examples that are relevant to them. All 2+ hour workshops come with beautifully designed 32-40 page participant booklets that include key learnings, activities and additional materials. Seminars are 1 hour in length and more condensed with less detail. They are suitable for organisations who might not have the opportunity to block out 2 hours for a workshop. Seminars come with 2 page PDF summaries outlining key points from the session.

Our range of wellness workshop topics focus on either improving individual wellbeing, individual productivity, organisational wellbeing or organisational productivity and performance. Some topics may cover a range of areas but most will include strategies for improving psychological, physical and/or vocational enhancement.

Of course! We work with a wide variety of public, private and non-for-profit organisations who value employee and workplace wellbeing. We’ll get to know you and your team, understand your needs and help you decide on the most suitable topics and format that fit your criteria.

Workshop and seminar pricing is based on the duration of the workshop, format of the workshop (face-to-face or virtual) and how many participants you want to include. You can also benefit from group discounts for bookings of more than 4 x workshops per year with our range of Wellbeing Programs and Workshop Package options. Workshops start from $1199 for up to 15 x employees, with opportunity to increase to as much as 299 x participants.

Recordings are available to purchase and are professionally edited by our team to include an intro, outro, music bed and editing of any non-relevant content or activity time that generally isn’t enjoyable for an individual to watch. You can purchase the unlimited use recording of your workshop for $599.

As much as hybrid workshops sound like a good idea, we’ve run hundreds of workshops over the past 6 years and can tell you they’re not. Hybrid workshops don’t allow your team members or the facilitator to move around, interact and use a range of activity methods like white-boards and break out discussions when face-to-face. Unless you have a full camera crew and microphone on each participant, face-to-face workshops are very difficult to engage in for participants dialling in online or from home. If you’re going to take the time to prioritise employees and run a workshop, why not do it right by either having a face-to-face or online session everyone can enjoy. If another provider has told you hybrid workshops are a good idea, we’d really question the emotionally engaging component of their facilitation style. 

Of course! If you don’t have a suitable workplace to run a face-to-face workshop (e.g. a factory, farm or work-site) we can book a suitable venue at one of our venue partner sites around Melbourne. Venues come with everything you need including a projector or TV screen, comfortable seating, toilets and a range of amenities.

We’re so glad you’ve asked this, because it means you’re really thinking about what’s best for your workplace and employees. The Wellness Workshop was built by our Founder, Melani De Sousa who suffered five mental illnesses over two decades. Melani’s passion, commitment and dedication to improving individual and organisational wellbeing shines through everything we do. Our Australian run and owned business team take the time to care, listen and connect with your employees. We don’t talk at you. We listen, we engage and we ask questions. We’re not in it for the profit, we’re in it for the passion. We love seeing our clients succeed and flourish. And we have no doubt that if you’re engaging us, you’re a forward thinking organisation who cares and invests in their people.


Registered Psychologist, Organisational Psychologist

Facilitator, Conversation Specialist & Conflict Coach

Founder, Mental Health Ambassador & Lived Experience Facilitator

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Emotional Resilience and Coping Mechanisms

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