Resilience Training Courses

Choose from our range of resilience courses.

We offer a selection of innovative resilience courses with tips and techniques for managing high pressure, change, and adversity. Our courses incorporate techniques from positive psychology, health psychology and mindfulness practice. The first course to complete is Building Personal Resilience (see more details below). On this course, you'll have an opportunity to complete an online resilience profile, the RQi, which provides detailed feedback on beliefs, behaviours and environmental factors that impact stress and wellbeing.

We also provide physiological stress testing using heart rate variability (HRV) and cortisol profiling. We measure HRV using the Firstbeat system, which detects whether the body is in stress mode, relaxation mode, or is exercising or sleeping. Cortisol assessment is carried-out using saliva samples over a 24-hour period.

Additional training courses in this programme include Celebrate Your Strengths and Mindful Working.

Combined with RQi profiling and one-to-one coaching, you'll receive state-of-the-art feedback and support to help you enhance wellbeing and resilience.

Course overview

Resilience can be defined as the ability to manage and adapt positively to significant sources of stress, to bounce back from adversity and grow as a person, even after difficult or traumatic experiences. On this course, you will learn how to spot and manage the symptoms of stress and use proactive techniques for building resilience. The techniques we teach are derived from positive psychology, health psychology and behavioural science.


This course runs over one day, from 09:30 to 16:30 and can be delivered both online and face-to-face.

Who should attend

Anyone who wants to manage high demands, rapid change and thrive in the workplace.

Building Personal Resilience

Learning objectives

  • Describe what resilience is and the benefits it brings
  • Identify stress and how we respond to it 
  • Learn about the benefits of Flow 
  • Identify personal stress indicators and use proven techniques to minimise their negative impact
  • Identify your resilience strengths and development areas with the RQi (Resilience Quotient Inventory) 
  • Solve problems creatively using the 7-Step Problem Solving Technique 
  • Manage stressful thoughts and emotions with reframing
  • Build positive beliefs with positive self-talk
  • Apply physiological techniques to rapidly improving mood 

Course Topics

Models for understanding resilience
  • The meaning and benefits of personal resilience 
  • How to be resilient in a nutshell – The Seven Elements of Resilience© 
Strategies for managing stress 
  • Recognising the signs of stress 
  • The Fight or Flight Response
  • How to switch off the stress response
  • An introduction to pressure-coping strategies: Solution-Focused Coping and Emotion-Focused Coping
  • Identify your resilience strengths and development areas with the RQi
  • Goal setting: SMARTER goals that are inspiring and motivating
Managing Emotions
  • Emotion regulation: How thinking effects emotions (the ABC Model)
  • How to manage stressful thoughts with Positive Reframing
  • How to change your mood by changing your physiology
Positive beliefs
  • Beliefs: what are they and how are they formed?
  • The beliefs of resilient people, incl. optimism and self-confidence
  • Building positive beliefs with positive self-talk and the ABCDE technique
  • The Best Possible Selves Diary


Delegates have the opportunity to complete the RQi and recieve individual feedback on strengths and development areas as well as tailored advice on how to build even greater resilience.

Further Learning 

Delegates also receive our resilience top tips via email for eight weeks after the course and have access to online learning resources via a secure area on our website.


  • Dr Matthew Critchlow - Managing Director of Kirros and Visiting Lecturer at the University of Westminster
  • Ewan Stickley - Senior Training Associate at Kirros, ICF-accredited Performance Coach, Therapeutic Counsellor and Director of Flying-Fish Coaching & Consultancy.