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Course Overview

In today's fast-paced world, mental well-being is fundamental for everyone regardless of their roles. With workplace stress and burnout on the rise, it's more important than ever to understand how to protect your own mental health and support those around you. Your ability to spot, react to, and prevent mental health challenges directly shapes your professional relationships and overall quality of life.

Mental Resilience and Workplace Wellness is a 2-day course crafted to give you the essential knowledge, practical plans, and concrete steps needed to handle stress safely and effectively. You'll explore common workplace and personal stressors, discover key strategies for maintaining good mental health, and learn proven techniques to boost your mental resilience. This course will empower you to shield yourself from daily pressures, strengthen your personal well-being, reduce potential stressors, and ultimately help cultivate a healthier, more supportive workplace culture.

Course Highlights

Explore your landscape of strengths and vulnerabilities using the SELF model (Strengths Audit, Emotional Triggers, Limits and Vulnerabilities, Focus for Growth) to pinpoint your unique stress triggers and personal or professional limitations.
Master the BREATHE technique (Balance your Lifestyle, Recognise your Stress Signals, Express and Release Emotions, Assess and Reframe your Thoughts, Take Mindful Pauses, Harness your Support System, Empower with Micro Goals) to effectively reframe negative experiences and regulate your immediate stress response.
Implement proactive self-care with the CARE framework (Connect, Acknowledge, Restore, Exercise/Eat Well), learning to leverage both personal and organisational support for better mental well-being.
Develop and refine your individual self-care plans using the PLAN methodology (Prioritise, List, Assess, Nurture), ensuring your well-being goals are actionable and effective.
Apply the CALM approach (Change your Focus, Accept what you can't control, List solutions, Mindfulness/Movement) to effectively cope with stress and build lasting resilience in challenging situations.
Utilise the GROW model (Goal, Reality, Options, Will) to drive continuous improvement in your personal and your organisation's mental well-being practices.

Learning Outcomes

By the end of this course, you'll be able to:

Identify and analyse personal stress triggers and limitations in professional practice by applying the SELF model.
Apply the BREATHE technique to effectively reframe negative experiences and reduce stress.
Implement proactive self-care strategies using the CARE framework and effectively leverage support systems for mental well-being.
Develop and refine individual self-care plans utilising the PLAN methodology, and employ the CALM approach to regulate stress.
Demonstrate continuous improvement in personal and organisational mental well-being by applying the GROW model.

Competency Assessment

Case Study and Written Assessments

Stand Out From The Competition With Professional Certificates

Candidates who complete each module with at least 75% attendance and demonstrate competency during assessment will receive a Certificate of Completion by FirstCom Academy and a WSQ Statement of Attainment.

Entry Requirements:

Aged 21 and above
Have basic computer literacy Level 2
Have minimum GCE “N”, “O” or “A” Level / NITEC or a diploma qualification and minimum 2 years of working experience; and
Have an English language proficiency equivalent of higher of any of the following – GCSE N/O Levels pass in English / WPLN Level 5 / IELTS 5.5 / TOEFL (internet based total) 46-59

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Course Fees & Subsidies

SMEs
Course Fees
70% SkillsFuture (SSG) Subsidy
Nett Fee

Non SMEs
Course Fees
50% SkillsFuture (SSG) Subsidy
Nett Fee

Additional Support

Additional Support via Absentee Payroll

Enterprise Innovation Scheme
Option 1 Up to 400% Tax Deduction	Option 220% Cash Payout Based On Nett Fee

Up to 90% Additional Subsidy from SkillsFuture Enterprise Credit (SFEC)

Nett Fee is subject to 9% GST charged based on the full course fees before subsidy.
Absentee payroll is claimable up to $4.50 per hour, capped at $100,000 per enterprise per calendar year.
Subjected to individual company’s budget availability for the Enterprise Innovation Scheme. Each company can only either the 400% Tax Deduction option OR the 20% Cash Payout option. For more information, please refer to https://www.iras.gov.sg/schemes/disbursement-schemes/enterprise-innovation-scheme-(eis)
Subjected to individual company’s budget availability for SFEC. For more information, please refer to https://www.enterprisejobskills.gov.sg/content/upgrade-skills/sfec.html

SME Eligibility Criteria

Registered or incorporated in Singapore
Employment size of not more than 200 (at group level) or with annual sales turnover (at group level) of not more than $100 million

Singapore Citizens (40 years and above)
Course Fees (Before GST)
9% GST
70% SkillsFuture (SSG) Subsidy
Nett Fee

Singapore Citizens (21-39 years old) & PR
Course Fees (Before GST)
9% GST
50% SkillsFuture (SSG) Subsidy
Nett Fee

Additional Support

SkillsFuture Credits eligible for Singapore citizens aged 25 & above

PSEA eligible for Singapore citizens aged below 30

NTUC UTAP members can have up to 50% reimbursement on out-of-pocket cost

Nett Fee are inclusive of GST charged based on the full course fees.
Subjected to individual’s eligibility and availability of SkillsFuture Credit.
NTUC UTAP reimbursement is capped at $250 for members aged below 40 or $500 for members aged 40 & above.

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Mental Resilience and Workplace Wellness