Master your emotions and build workplace stamina

Professional effectiveness depends on managing high-pressure demands while maintaining personal wellbeing and poise. This course provides practical tools to shift from reactive stress cycles toward a proactive style that builds trust and preserves mental energy. Participants discover how to negotiate demanding periods and differing expectations without compromising their wellbeing.

By leveraging empathy as a strategic tool, learners navigate complex relationships without absorbing undue stress. You will adapt your emotional approach to ensure high performance while safeguarding long-term resilience. The result is a balanced workday, reduced burnout risk and the emotional stamina needed for reliable results.

AI-enhanced learning activities

The way we communicate at work is changing. Our workshops help your people write, speak and present with greater confidence. They also build the personal effectiveness, interpersonal and leadership skills they need to perform at their best. Across five suites and over 30 specialist workshops, we cover everything from email writing and business grammar to coaching, negotiation and executive presence. In select workshops, your team also learn how to use Generative AI tools like Claude, ChatGPT, Gemini and Copilot more effectively in their everyday work. Practical skills. Real results.

  • Adaptability and learning agility
  • Collaboration and teamwork
  • Decision making and judgement
  • Effective communication
  • Emotional Intelligence (EQ)
  • Leading self and others
  • Productivity and personal effectiveness
  • Relationship and stakeholder management

  • Course participants will maintain a more balanced workday and higher levels of personal stamina, allowing them to thrive during demanding periods and sustain their wellbeing through professional challenges
  • Stakeholders will collaborate with consistent and predictable partners who work with poise and foster a stable environment for successful collaboration and clear communication.
  • Your organisation will foster a culture of professional resilience and psychological safety, leading to high levels of team engagement and more reliable performance through periods of growth.

  • Interpret physiological and emotional signals to make intentional, objective decisions rather than reacting impulsively to high-pressure triggers.
  • Apply self-regulation techniques to maintain professional composure and protect mental energy during complex or confrontational interactions
  • Use empathetic communication and active listening to lower tension and build lasting professional trust across different stakeholder groups

Module Overview Competencies
1

EQ essentials

  • Explaining how emotional management prevents burnout and boosts reliability
  • Assessing current EQ habits to set clear goals for professional growth
 Set specific development targets by identifying how current emotional habits impact personal wellbeing and work consistency.
2

Developing emotional insight

  • Recognising how emotions impact physical energy and daily choices
  • Understanding the meaning behind emotional shifts during the workday
 Adjust personal work intensity and focus by reading internal physical signals to prevent emotional exhaustion.
3

Breaking reactive habits

  • Identifying specific workplace triggers that drain focus and stamina
  • Mapping typical responses to stress to unlock more effective habits
 Prevent unproductive stress cycles by replacing instinctive reactions with deliberate professional responses.
4

Staying composed under pressure

  • Understanding how high-pressure moments impact thinking and actions
  • Applying practical reset techniques to lower emotional intensity in the moment
 Maintain professional focus and composure during challenging or confrontational workplace interactions using real-time reset techniques.
5

Making better decisions

  • Weighing the cost of reactive decisions versus the benefit of a composed response
  • Finding ways to achieve successful results without professional friction
 Improve project outcomes by choosing responses that reduce team friction and support long-term goals.
6

Reclaiming your inner drive

  • Pinpointing what boosts energy and what stops professional momentum
  • Using personal strategies to keep motivation high during demanding periods
 Sustain consistent engagement during busy periods by applying strategies to protect personal energy and professional drive.
7

Building trust through empathy

  • Noticing and connecting with the needs of colleagues and stakeholders
  • Using empathetic communication to lower tension and strengthen professional bonds
 Strengthen stakeholder relationships and lower workplace tension by adapting communication to address the perspectives of others. 
8

Designing your resilience plan

  • Evaluating progress against essential EQ and wellbeing practices  
  • Building a practical action plan to ensure reliable results and long-term stamina
 Transfer learning into the workplace by applying a tailored daily roadmap of emotional regulation and resilience tools.

  • Individual contributors
  • Professionals working under sustained pressure
  • Those managing busy or demanding workloads
  • People working closely with others
  • Individuals navigating change or uncertainty
  • Those needing to sustain performance without burnout

Find out why you should choose us and how we deliver our workshops in-person or online. 

Applied Emotional Intelligence (EQ): Personal Resilience, Reliable Results

In-person public training dates 
24-25 August 2026 15-16 October 2026 11-12 January 2027 
  • Length: 14 hours / 2 days
  • Venue: Toa Payoh Centre
  • Workshop fee: S$936.00 (subject to prevailing GST)
  • Funding: Up to S$500 UTAP claimable
  • What's UTAP? 

The Union Training Assistance Programme (UTAP) is a training benefit for NTUC members to help defray the cost of upskilling. Members enjoy 50% unfunded* fee support, capped at S$250 annually. NTUC members aged 40 and above receive increased support up to S$500, while NTUC Starter members can claim up to S$200 per year. Learn more about UTAP eligibility or submit a claim for this workshop via the official NTUC UTAP portal. *Unfunded course fee refers to the balance payable after applicable government subsidies. Terms and conditions apply.
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