Do any of these sound like you?

  • You’re holding space for trauma on a daily basis. Whether you’re in traumatic situations or working alongside individuals that are experiencing suffering and trauma, you’re in it

  • Compassion is part of your job requirements. However, if you’re being honest, some days it feels hard to continue to see every situation as its own

  • You know taking care of yourself is important (you tell people this everyday) but actually identifying what you need on a daily basis is challenging. You’re always in go mode and not sure how to stay on target with your goals AND show up for yourself. 


If so, you’re in the right place. 


The Cost of Care is a virtual course to help you fall in love with serving again by giving you the tools to prevent and manage stress. 


Inside of The Cost of Care, you’ll learn: 


  • How to calculate your Proqol Score and gage your susceptibility to burnout and secondary traumatic stress

  • Strategies to unpack the contributing factors for your stress and techniques to help mitigate the impacts

  • How low-impact debriefing for processing and sharing challenging information can help you move forward each day without carrying the weight of yesterday with you

  • The impacts of Secondary Stress and how to establish and enforce boundaries with others so you’re not taking on other people’s energy

  • How to identify warning signs/symptoms of stress and strategies for coping  

  • The Mako Method™ framework and how it impacts your brain's response to stress 

Meet Your Teacher

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!

    • Welcome!

    • Meet the Teacher

  • 2

    Module 1: It's Okay Not to be Okay

    • Intro

    • Empty Cups

    • What is Self Care?

    • Empty Cups + Self Care Reflection

  • 3

    Module 2: Let's Talk about Stress

    • Intro

    • Stress: The Good, The Bad & Managing It

    • Stress & the Stress Response System

  • 4

    Module 3: Types of Stress Related Conditions & Symptoms

    • Intro

    • Note Catcher

    • So, you think you're stressed?

    • Or is it Burnout?

    • Burnout Symptoms

    • Or is it Moral Distress?

    • Moral Distress Symptoms

    • Or is it Vicarious Trauma?

    • Or is it Compassion Fatigue?

    • Vicarious Trauma & Compassion Fatigue Symptoms

    • Summary (Stress Related Conditions)

    • The Neurophysiology of Serving Others

    • Reflection on The Neurophysiology of Serving Others

  • 5

    Module 4: Quality of Life Check In & Self Assessment

    • Intro

    • Professional Quality of Life Assessment

    • What's your score?

    • Compassion Satisfaction Reflection

    • Burnout Reflection

    • Secondary Traumatic Stress Reflection

  • 6

    Module 5: Assessing Contributing Factors

    • Vulnerability Factors

    • Assess What Contributes

    • Nature of Work Reflection

    • Professional Reflection

    • Personal Reflection

  • 7

    Module 6: Warning Signs

    • Intro

    • Warning Signs

    • Warning Signs Scale

    • Warning Signs Worksheet

  • 8

    Module 7: Coping with Stress Related Conditions

    • Intro

    • Prevention Vs. Intervention

    • Note Catcher

    • Coping with Burnout

    • Coping with Moral Distress

    • Coping with Compassion Fatigue & Vicarious Trauma

  • 9

    Module 8: Low Impact Debriefing

    • Intro

    • Low Impact Debriefing

    • Low Impact Debriefing Part Two

    • Low Impact Debriefing Reflection

    • Avoiding Toxic Positivity

    • Toxic Positivity Reflection

  • 10

    Module 9: Coping with Other People's Stress

    • Intro

    • Secondary Stress

    • Secondary Stress Reflection

    • Establishing & Enforcing Boundaries

    • Boundaries Reflection

  • 11

    Module 10: The Mako Method™ Framework for Coping

    • Intro

    • Why You Should Practice Mindfulness

    • The Mako Method Framework

    • Why You Should Move & Breathe

    • Practice Breathing

    • Practice Affirmations

    • Practice Gratitude

    • Practice Journaling

    • Practice Perspective Using the 10/90 Rule

    • The Mako Method Resource Guide

  • 12

    Module 11: The Mako Method™ Breathe + Stretch (Q&A + Practice)

    • QTNA: How should I sit?

    • QTNA: Open or close my eyes?

    • QTNA: How often should I practice?

    • QTNA: What if sitting still makes me uncomfortable?

    • QTNA: Breathing through my nose or mouth?

    • Animated Breathing Practice: Triangle

    • Animated Breathing Practice: Flower

    • Animated Breathing Practice: 4-7-8 Breath

    • Practice: Sun Breaths

    • Practice: Shoulder Movements

    • Practice: Neck Movements

    • Practice: Standing Side Stretch

    • 7 Minute Guided Practice

  • 13

    Module 12: Coping with Environmental Stress

    • Intro

    • Work/Life Balance vs. Harmony

    • Have a Transition Routine in Place

    • Stand Up Against Zoom Fatigue

    • Take a Break with The 20/20/20 Rule

  • 14

    Module 13: Reflection

    • Intro

    • Reflection Prompts

  • 15

    Module 14: Commitment to Change

    • Intro

    • Commitment to Change Prompts

  • 16

    Create a Great Day

    • Final Thoughts

    • Thank you!

FAQ's

  • Do you accept purchase orders?

    Yes! Please contact us for information at info@makomindfulness.com .

  • I am considering purchasing this course for my staff, can I preview the course?

    Yes, we can set up you up with complimentary access for 24 hours to check out the content. Please contact us at info@makomindfulness.com for more information.

  • Do you offer group discounts?

    Yes, we have special pricing for schools, districts, and groups of more than five teachers. Please contact us for more information at info@makomindfulness.com

  • Do I need to take this course at a certain pace?

    No, this is a self-paced course and you can go through the lessons as quickly as you'd like! You can also go back to re-watch lessons as needed. That being said, we think you'll get the most out of this course if you commit to completing the lessons for each chapter in one sitting.

  • Can I receive Professional Development credit for this course?

    After completing the course (all lessons, including any discussion posts and assignments), we will issue a certificate of completion. However, since every state and district has different requirements for PD credit, this certificate does NOT guarantee that you will be granted credit by your district or state.