Stress Management Consultant

Amanda Muhammad

Amanda Muhammad is an International Mindfulness Based Stress Management 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

    • Overview of this portal

    • Meet the Teacher

  • 2

    Stress Resilience Training Reflection

    • Training Worksheet (Downloadable)

    • Discussion: Training Reflection

    • Prevention Vs. Intervention

  • 3

    Let's talk about stress

    • Intro: Stress

    • Stress: The Good, The Bad, and Managing It

    • Stressors

    • Assess Your Stressors Walkthrough

    • Assess Your Stressors Worksheet (You can also use your training worksheet)

    • Stressors Pt. 2

    • Recognizing Stress

    • Recognizing Stress Reflection

  • 4

    Coping with Stress

    • Intro: Coping with Stress

    • Note Catcher

    • Coping with Symptoms

    • 4 A's of Stress

    • Practice Acceptance

    • Acceptance Reflection

    • Practice Avoidance

    • Avoidance Reflection

    • Practice Altering

    • Altering Reflection

    • Practice Adapting

    • Adapting Reflection

    • Practice Taking Action & Enforcing Boundaries

    • Action & Boundaries Reflection

  • 5

    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™

  • 6

    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)

  • 7

    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)

    • Watch Out for TOXIC Positivity!

  • 8

    Game Plan

    • Intro: Game Plan

    • Creating Your Game Plan

    • Commitment to Change

    • Discussion: Game Plan

  • 9

    Thank You!

    • That's a Wrap!

    • Read Up: Breathe Easy & Create a great day! (Downloadable Breathing Exercise)

    • Read Up: Breathe Easy & Create a great day Read Up! (Presentation Size)

    • Readers 2 Leaders: Breathe Easy & Create a great day! (Downloadable Breathing Exercise)

    • Readers 2 Leaders: Breathe Easy & Create a great day Read Up! (Presentation Size)

    • Reading Partners: Breathe Easy & Create a great day! (Downloadable Breathing Exercise)

    • Reading Partners: Breathe Easy & Create a great day Read Up! (Presentation Size)

    • Catch Up & Read: Breathe Easy & Create a great day! (Downloadable Breathing Exercise)

    • Catch Up & Read: Breathe Easy & Create a great day Read Up! (Presentation Size)

    • Beacon Hill: Breathe Easy & Create a great day! (Downloadable Breathing Exercise)

    • Beacon Hill: Breathe Easy & Create a great day Read Up! (Presentation Size)