Managing our Mental Health while Working from Home

In-House Training Courses > Managing our Mental Health while Working from Home

Learn skills to look after your mental health while working remotely and build resilience to handle adversity, high demands and uncertainty.

Course Context

Restrictions in the workplace because of COVID-19 and increased home working can lead to people feeling overwhelmed, stressed and worried about the future. Working from home, whilst more convenient for some, may leave others feeling isolated, anxious and struggling with a work/life balance and boundaries. These feelings could lead to more serious mental health problems, so it is important that people explore new coping mechanisms to face the challenges of changes in their working routine.

During this training course, delegates will learn how emotion regulation and building resilience can help them cope with pressure, stress, adversity and uncertainty. They will learn practical skills to ensure they remain mentally healthy and productive whilst working from home.

The course is delivered by an experienced facilitator and has been designed to be fun, engaging and evidence based. Sessions will include practical exercises, stories, games, discussion, creative thinking and problem-solving exercises along with plenty of group working and opportunity to reflect and consider how this learning can be applied.

Key Outcomes

  • Increased ability to manage uncertainty
  • Tackling rumination / building positivity
  • Importance of routine, clarity of goals and expectations along with tools to help achieve this
  • Enhanced realistic optimism balanced with a can-do attitude
  • A more flexible, adaptable and positive approach to change
  • Improved problem solving creativity skills and Growth Mindset
  • More level-headedness and objectivity under pressure
  • Greater appreciation of the benefits of personal care and pacing oneself
  • Improved understanding of personal boundaries and how they can be strengthened
  • Reduced risk of absenteeism and presenteeism

Who Is It For?

This course is suitable for anyone who is working remotely from home or has a hybrid work pattern. The training is focused on building 'personal' resilience, but many delegates have reported that these skills have also helped them to support colleagues.


The course content and capacity can be customised for individuality and to ensure organisations’ specific learning criteria are met. Consultancy to manage mental health while working from home is also an option either as a standalone service or in conjunction with training.

Course Content

The session will comprise of two parts:

  1. Emotion Regulation
  2. Building Resilience

Emotion Regulation

  • Stress and pressure - how to identify when pressure has become stress
  • How to regulate stress response - practical strategies that keep us in control and out of the unhelpful stress/panic zone
  • Solutions focus - rumination and importance of solution focused approaches
  • Perspective - value of internal locus of control: building a Growth Mindset
  • Understanding worry - recognising those things we can, and cannot do anything about

Building Resilience

  • Understanding Resilience - what resilience is: theories/research, models of resilience
  • Training the muscle of attention - neuroplasticity and its role in achieving resilience
  • Helping others - and why this is such a good way of building our own resilience
  • Self-compassion and boundaries - building confidence and the ability to successfully deal with difficult situations
  • Mind body connection - importance of getting the basics right and why: sleep / rest, nutrition, exercise, connection
  • Personality and resilience - know what drives our own behaviours and those of others

Action planning - review of learning and statement of intent to use selection of tools and strategies.

Delegate comments from the Managing our Mental Health while Working from Home course


"Fantastic course to raise awareness of managing our own mental health. The course was insightful with adding value to coping strategies that I already have in place. The course has sparked self reflection of how I am and how I manage my mental health."

"Found it very useful, to the point, with helpful and balanced theory and tasks. The trainer was great delivering the course."

"I am going to factor in regular breaks from my desk during the working day and start to write an achievements list rather than always focussing on a to do list."

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Find out more


Please get in touch with us if you have any questions. 

We are always happy to talk about our courses and help you to work out the best match for your requirements.


"The quality of the training has been fantastic and our employees are really engaging with the trainer and getting something out of it. Also In Equilibrium makes the whole process very easy to arrange."

— Employee Engagement & Wellbeing Officer, Sophie Holland

"We wanted to provide a course that taught useful and practical coping strategies that our members could put into place straight away. In Equilibrium’s experience showed us that they could provide this, and they tailored the course perfectly."

— The Association of Electoral Administrators

"In-Equilibrium recently presented Mental Health Awareness to Managers in all of our area offices. The training was really well received and all of the trainers were praised for their in-depth knowledge and understanding."


— Roger Bullivant Limited

"The training was very well received by staff who now all intend to implement the session’s practical tips and techniques into their existing roles. A large proportion of the staff rated the facilitator and their delivery as excellent and their only recommendation was for a further and longer session!"

— Leeds City College

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