Stress Management & Psychological Safety Consultant

Amanda Muhammad

Amanda Muhammad is an International Mindfulness Based Stress Management & Psychological Safety Consultant in Dallas, TX. She is currently pursuing her Ph.D. in Business Psychology, holds a Masters in Organizational Leadership, and a Bachelor's Degree in Management and Leadership. Amanda is a certified Mindfulness trainer, Compassion Fatigue Trainer and yoga instructor. Amanda teaches individuals how to build resilience and reduce stress as well as how to introduce different practices to the people they serve as a foundation for social-emotional learning, restorative practices, and building resilience. She facilitates a variety of workshops, hosts mindfulness trainings and serves as a coach to schools and organizations both across the country and internationally. In addition to in-person training, she runs a web-based education platform, Mako Mindfulness, created to guide you through her framework of evidence-based practices that change the way we process and respond to stressful situations.

Course Curriculum

  • 1

    Welcome

    • Greetings Port Arthur!

    • Overview of this portal

  • 2

    Stress Resilience Training (Watch This)

    • Training Worksheet (Downloadable)

    • Stress Resilience Training #1 (Watch the training)

    • Discussion: Training Reflection

  • 3

    Coping Using The Mako Method Framework™

    • Intro: The Mako Method™ Framework for Coping

    • Why You Should Practice Mindfulness

    • Your Brain on Mindfulness

    • Overview of The Mako Method™ Framework

    • Note Catcher

    • Breathe

    • Gratitude

    • Perspective

    • Affirmations & Positive Self Talk

    • Journaling

    • The Mako Method Resource Guide

    • Discussion: The Mako Method Framework™

  • 4

    Guided Practice

    • Breathe & Stretch (The Why)

    • Practice Shoulder Movements (for calming down)

    • Shoulder Movements (Breakdown)

    • Practice Neck Movements

    • Neck Movements (Breakdown)

    • Practice Sun Breaths (for calming down)

    • Sun Breaths (Breakdown)

    • Practice Thoracic Breathing/Bear Hug (for gaining energy)

    • Thoracic Breathing/Bear Hug (Breakdown)

    • Practice Backbend (for gaining energy)

    • Backbend (Breakdown)

    • Practice Shakeout (for releasing energy)

    • Shakeout (Breakdown)

    • Practice Standing Side Stretch (for focusing)

    • Standing Side Stretch (Breakdown)

    • Practice Tree Pose (for focusing)

    • Tree Pose (Breakdown)

    • Practice Seated Twist (to relax)

    • Seated Twist (Breakdown)

    • Practice Belly Breathing (to relax)

    • Belly Breathing (Breakdown)

    • 4-7-8 Breath (for anxiety)

    • Flower (For Balance)
  • 5

    Coping with Environmental Stress

    • Intro: Coping with Environmental Stress

    • Secondary Stress (When Others Stress You Out)

    • Discussion: Secondary Stress

    • Transition Routine

    • Coping with Zoom Fatigue

    • Using the Pomodoro Technique (Focus + Heavy Workload Strategy)
  • 6

    Game Plan

    • Intro: Game Plan

    • Creating Your Game Plan

    • Commitment to Change

    • Discussion: Game Plan

  • 7

    Thank You!

    • That's a Wrap!

    • Breathe Easy & Create a great day Port Arthur! (Downloadable Breathing Exercise)