Meet Your Teacher

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!

    • Meet the Teacher

    • Liability Waiver

  • 2

    Let's Talk About Stress

    • Intro: Stress

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

    • Stressors

    • Assess Your Stressors Walkthrough

    • Assess Your Stressors

    • Stressors Pt. 2

    • Recognizing Stress

    • Recognizing Stress Reflection

  • 3

    Coping with Stress

    • Intro: Coping with Stress

    • Note Catcher

    • Coping with Symptoms

    • 4 A's of Stress

    • Practice Acceptance

    • Acceptance Reflection

    • Altering Reflection

    • Practice Avoidance

    • Avoidance Reflection

    • Practice Altering

    • Practice Adapting

    • Adapting Reflection

    • Practice Taking Action & Enforcing Boundaries

    • Action & Boundaries Reflection

    • Prevention Vs. Intervention

  • 4

    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

  • 5

    Breathing FAQ's

    • Should I breathe through my nose or mouth?

    • How often should I practice?

    • How should I sit?

    • Should I open or close my eyes?

    • What if sitting still makes me feel anxious?

  • 6

    Guided Practice

    • Breathe & Stretch (The Why)

    • Try this when you need energy!!

    • Try this to release energy

    • Try this to focus

    • Try this to calm down

    • Try this to relax

    • Practice Shoulder Movements

    • Shoulder Movements (Breakdown)

    • Practice Neck Movements

    • Neck Movements (Breakdown)

    • Practice Sun Breaths

    • Sun Breaths (Breakdown)

    • 4-7-8 Breath (For Anxiety)

    • Flower (For Balance)

  • 7

    Coping with Environmental & Workplace Stress

    • Intro: Coping with Environmental Stress

    • Coping with Workplace Stress

    • Secondary Stress (When Others Stress You Out)

    • Transition Routine

    • Coping with Zoom Fatigue

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

    • Coping with Loneliness

    • Workplace Burnout

  • 8

    Game Plan

    • Intro: Game Plan

    • Creating Your Game Plan

    • Commitment to Change

  • 9

    Thank You!

    • That's a Wrap!

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

    • Breathe Easy & Create a great day! (Downloadable 4-7-8 Breathing Exercise)