应对职场压力的情绪管理实操课

2025年09月17日 09:30 - 17:30

This course aims to help participants master scientific emotional management skills to cope with workplace stress, strengthen their psychological resilience, improve their work performance and ultimately help corporates improve overall performance. This session is suitable for employees at all levels and positions, especially those working in high-pressure environments. (Event Language: Chinese)

本课程旨在帮助学员掌握科学的情绪管理方法来应对职场压力，提升员工的心理韧性，进而提升工作表现，助力组织绩效的提升。欢迎企业各层级、各岗位员工，尤其是身处高压工作环境的员工参加。

Objective培训目标

正确认识职场压力和情绪
掌握科学的情绪管理方法
养成通过情绪管理应对职场压力的习惯
提升心理韧性，进而提升工作表现

Outline培训大纲

正确认识压力和情绪
- 认识职场压力
  - 职场压力的来源
  - 压力的产生过程:报警反应——阻抗阶段——衰竭 − 应对职场压力的利器:科学的情绪管理

- 认识情绪
  - 情绪是什么?
  - 原生情绪与衍生情绪
  - − 五种常见情绪的解读
- 认识情绪
  - 适应生存和发展需求 − 助力正确决策
  - 推动任务完成
  - 助力人际沟通和交往

情绪管理五步法
- 第一步：觉察内心的情绪
  - 什么是情绪觉察？
  - 情绪觉察的意义
  - 如何培养情绪觉察能力？
- 第二步：接纳真实的情绪
  - 接纳与不接纳的表现
  - 不接纳带来的消极影响
  - 如何接纳真实的情绪？
- 第三步：理解情绪背后的需求
  - 萨提亚的情绪冰山理论
  - 想法、期待、渴望与情绪的关系
  - 通过情绪冰山理论理解情绪背后的真实需求
- 第四步：调节困扰你的情绪
  - 艾利斯的情绪ABC理论
  - 三种典型的职场非理性信念（误解）
  - 通过纠正非理性信念来调节情绪
- 第五步：激发积极的行动
  - 区分关注圈、影响圈与控制圈
  - 针对不同“圈”的积极行动
- 练习：情绪管理五步法实操练习
职场典型消极情绪的应对方法
- 职场常见消极情绪：焦虑、愤怒、无助
- 应对焦虑
  - 觉察焦虑
  - 解读你的焦虑
  - 应对焦虑的有效途径
  - 练习：应对焦虑的思考与练习
- 管理愤怒
  - 觉察愤怒
  - 用建设性的方式表达愤怒
  - 管理愤怒的有效途径
  - 练习：管理愤怒的思考与练习
- 走出无助感
  - 无助感的来源
  - 两种不同的归因方式
  - 走出无助感的有效途径
  - 练习：走出无助感的思考与练习
- 建立通过情绪管理应对职场压力的习惯

复盘、总结与课后作业

9:30 am ~ 10:40 am: 培训+练习
10:40 am ~ 10:50 am: 小歇
10:50 am ~ 12:00 pm: 培训+练习
12:00 pm ~ 1:00 pm: 午休
1:00 pm ~ 3:00pm: 培训+练习
3:00 pm ~ 3:10 pm: 小歇
3:10 pm ~ 5:30 pm: 培训+练习

Notes

In case of cancellation, please kindly note you must email the BritCham Shanghai Event staff ann.pan@britishchambershanghai.cn before 5 pm, 15 Sep. Cancellations after this date are non-refundable. Due to the service charges of Glueup and online payment platforms, we can only partially refund up to 90% of your ticket price and payment will be processed within 14 days after the event via your original payment method.

Frayda Fang

Linke Consulting

Frayda graduated from Hunan Normal University with a master’s in English education, TEM-8 and a Professional Teaching Qualification, and holds Psychological Counseling Certificate by MOHRSS and Yale University’s Emotional Management Course Certificate. She has worked as a deputy section-level cadre of a public institution, responsible for a UNESCO project, and translated several official geological books. She also has worked as the head of enterprise publicity and as an internal trainer of an industry-leading enterprise, responsible for employee skills training. Frayda is proficient in training and coaching in English Communication, Emotion Management, and Company Culture Building. Her personable and interactive teaching style leads to good classroom vibe, and her strength of linking real-life cases to the training content makes her course practical and popular.

湖南师范大学英语教育硕士，专业英语八级，持有职业教资认证，并持有人社部心理咨询认证和耶鲁大学情绪管理课程认证。曾任湖北省某事业单位副科级干部，期间参与负责联合国教科文组织项目申报工作并取得成功，并翻译了多本官方地质科普绘本，后任江苏省某龙头企业企宣负责人兼内训师，常年负责企业员工职场技能培训。Frayda擅长职场英文沟通、情绪管理、企业文化建设相关的培训和辅导，授课风格亲切，课堂互动性强，善于巧妙地将生活实践代入课堂使学员感同身受，注重实操层面的学员技能提升，深受学员好评。

BritCham Shanghai Office

Room 2107, 699 West Nanjing Road,

Oriental Centre, Jing’an District, Shanghai

上海市静安区南京西路699号东方投资大厦2107室

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