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The 8-Week Stress Management
Online Coaching Program
It is time to take control and create a life you love.
Move From Stressed to Empowered
You are working for a great company. You have a job that gives you meaning, you receive amazing benefits and you live a life that other people dream of. On paper, you have everything in life to be happy - and yet you feel unfulfilled, undervalued and empty.
Are you extremely busy and feel like you never have enough hours in your day to get everything done? Do you feel like your lifestyle is slowly affecting your productivity at work, your personal relationships and your physical and mental health?
I know exactly how you feel! I believe that we can have both - an amazing quality of life and a thrilling career.
Nice to meet you,
My name is Julia!
As expert in stress management and personal development, it is my vision to help people understand the effects of stress on body and mind, move beyond overwhelm and exhaustion; and create a beautiful life that they love.
Ex-Googler, and today corporate coach and trainer, podcaster and YouTuber, I show people that it is extremely important to be preventive in their stress management instead of reactive. Stress Management is not about yoga and meditation or exercising regularly and eating healthy. Stress management is about self-exploration and personal development to promote long-term mental health.
We all need people in our lives that remind us of our potential, that bring us back to our power to take life into our own hands and show new ways of how to get there.
That's exactly what I am here for.
"Stress Management is a skill
that everyone can learn."
Eight weeks that will change your life
The online coaching program combines neuroscientific research on emotion regulation, habit-building and change management; coaching techniques and my own experience working at Google for over 7 years and as a corporate coach.
It is divided into two main parts: Mastering Yourself and Mastering Work.
Part 1: Mastering Yourself
Create a Balanced Life
My Status Quo
Benefits and Consequences
My Stress Response
Early Warning Signals
Tools: Daily Stress Log
My Belief System
Limiting Beliefs & Assumptions
Moving from Lower Self to Higher Self
Tools: New Affirmations
Neuroplasticity and the Brain
How to Form Habits
Tools: Awareness & Mindfulness
Part 2: Mastering Work
Creating a Thrilling Successful Career
Tools: Routines, Time Management & Sleep
How to Work with and Influence Others
Tools: 50/50 Rule & Contributions
Adapting to Uncertainty
Working in Global Teams
Tools: Values, Trigger & Reaction
My New Mindset
Fixed vs. Growth Mindset
How to Build Discipline
Tools: Working with Blocks & 10 Step Process
Thank you so much for module 5. Every week, I look forward to your coaching session, and it helps me feel more reset and balanced for at least the rest of the day, and most of the time it carries through the week. Today's exercises felt very empowering as you lead us to reimagine just how much more control over our days we could have by being more aware and intentional. I'm really optimistic many of the suggestions today will help me in my daily life.
Lisa Hsu ❘ Partner Technology Manager ❘ Google
The Weekly Coaching Overview
How is the course structured?
After signing-up for the 8-week online coaching program, you will create your own individual login on the online portal "Teachable" where the course is hosted. There you will be able to access all of the course material. You will start with the pre-course that enables you to create the right conditions to be successful over the next 8-weeks.
Once completed, the official live program starts in January 2020 (final date TBD). It includes a 30-minute live coaching session with Julia, multiple exercises, coaching tips and a weekly challenge. After each live session, the recording of the live session will be uploaded to your individual online portal. In that way, you have the chance to complete each module at your own pace.
Furthermore, you will be able to download the digital workbook from the Online Portal. Besides powerful content, reflective exercises, and weekly challenges, it includes your daily stress-log and bonus material.
After each main part is complete, you will be able to access the FAQ video that answers your top questions.
“We think, mistakenly, that success is the result of the amount of time we put in at work, instead of the quality of time we put in.”
Your Personal Guide
The FSTE Workbook
Over the course of the eight week online coaching program, you will work with the beautiful 200-page digital workbook. It's your personal guide, your individual inspiration to explore, grow and transform into the person you always wanted to become.
The comprehensive workbook includes over 80 self-exploration exercises, coaching tips from Julia as well as beautiful uncountable charts and illustrations.
You can either print out the workbook, order it online or use the interactive PDF to take notes directly on your computer.
It also includes the daily stress log journal for 56 days to start creating awareness around your personal stressors, and understand what you need to feel more balanced; a daily gratitude journal (because there is always something to be grateful for!!), and a section about building a new habit around recognizing your prevalent thoughts and practicing self-care.
Successful participants of the FSTE program community include employees from Google, Facebook, Dropbox, Headspace, McKinsey, Elastic, Bird, Andreessen Horowitz and many more!
The program ‘From Stressed to Empowered’ was a comprehensive, intuitive series of workshops that provided me tools to help manage my stress in a productive, mindful way.
The tools and techniques that the course provides are easy to follow and to understand, and are flexible enough to modify for specific circumstances. I found that the course helped me manage my stress in both my work life and personal life - the frameworks are specific, yet are foundational frameworks that can be applied to many types of stress.
The program was a great way for me to begin building strong habits - the weekly sessions were a helpful reminder to make note of my stress levels and what I can do to manage the stressors of my life.
I highly recommend this course - I’ll definitely continue to practice and refine the techniques I learned as I continue my stress management journey.
John Refling ❘ Product Marketing ❘ Facebook
"To put it plainly, this course AND Julia, the teacher, are fantastic. It weaves beautifully into my life and has helped me immediately after participating in the course, in the short term and long term with focus, productivity and relationships. The exercises and learnings have helped me interpersonally in my personal life and work life.
As an example, the stress tracking log showed me that what I thought was a relatively stress free baseline, but I quickly realized that I was a lot more stressed during the week than I thought.
I've taken dozens of courses of varying lengths over my career, both in-person and self-directed, administered through my workplace and on my own, and there is no course more complete with the WHY, HOW and WHAT covered so comprehensively I've found than Julia's 8-week stress management course.
To showcase how this comes to life in my day to day - currently, I use Headspace to meditate and fall asleep, am taking a Leadership and Management certification course, as well as have a personal Executive coach. This 8-week course is the best money and time I've invested in nearly anything and is purely additive to my life, leaderships roles and my newest role as a father."
Matthew Savarick ❘ Headspace for Work ❘ Headspace
What You Will Take Home
Benefits of the Coaching Program
Understand Your Individual Stressors
Create a Sustainable Action Plan for Change
Integrate New Habits
More Productivity, Focus & Resilience at Work
Improve Interpersonal Relationships
"At the end of the day, each employee is responsible for their own development and integrating new habits into their life to become more resilient and productive."
From Stressed to Empowered
Coaching Program Overview
Just like anything in life, you understand that mastering a skill is a process just like learning how to drive a car, speaking a foreign language or coding in python.
If you want to take control of your life, it is time you start your journey!
✓ Online membership access with individual log-in
✓ 8 x 30-minute online coaching calls with Julia
✓ Comprehensive digital Workbook incl. daily log over an 8-week period (200 pages)
✓ Over 80 Coaching Exercises
✓ Over 10 Coaching Tips
✓ 8 Weekly Challenges
✓ Access to exclusive Facebook FSTE Community
✓ Certification of completion
✓ Breathing technique for deep relaxation and sleep
✓ 100 Tips to be less stressed
✓ Overview of 35 limiting beliefs, assumptions
✓ Overview of 80 new empowering beliefs
✓ Overview of 120 Life Values
From Stressed to Empowered
Tip: Today, many companies reimburse a part of this coaching program.
The FSTE Customer Happiness Team
During our 8 weeks together, you'll be
well-supported by my rockstar team,
Alicia and Kelly. Should any questions
come up about technology, course
access, scheduling or beyond, they'll
be available to assist you.
As a team, we're here to ensure
that you start and finish this
program with enthusiasm and ease.
You Can Stop the Stress Cycle
Stress Statistics in America Source
8 in 10 Americans are afflicted by stress
4 in 10 U.S Adults (41%) say they lack sufficient time to do all they want
80% of working people feel stress on the job
65% of working people said that workplace stress had caused difficulties
29% had yelled at co-workers due to workplace stress
1 in 4 had been driven to tears due to workplace stress
62% working people end their day with work-related neck pain, 44% with stressed out eyes, 38% complained of hurting hands and 34% with difficulty in sleeping due to stressed-out condition
$300 billion in lost productivity annually to employers due to workplace stress
My Personal Note
You Can Do It, Too!
Not long ago, I suffered from anxiety and burnout. Besides my full-time job at Google that included many late night meetings and weekend catch-ups, I commuted 10 hours per week every four days between the Bay area and my home in Lake Tahoe. For two years, I ignored the signals of my mind and body telling me it was too much. I was constantly striving for results, the next promotion, the recognition and approval of others.
I prioritized everything and everyone before me and lost myself in the process.
Through personal development, coaching, mindfulness courses and self-exploration I slowly understood that my outer world was only a reflection of what was going on within me. It wasn't the fault of my company, my manager or my partner that I was unhappy.
I stopped being the victim of my own past, making everyone else responsible in my environment but me. I recognized that happiness is an inside job, I realized that I am the only person in my life that can take steps to make changes and to move into higher self emotions.
Today, I am a successful business woman, living the life I always dreamed of. Crazy to think that, because only a few years ago, I was depressed, unsociable and felt empty. I wished for nothing more than somebody that would take my hand and show me the way.
The online coaching program is my gift to you. It includes everything that helped me on my journey to reconnect with myself, heal the past and create an extraordinary life. It combines all the steps to move from stressed to empowered.
I couldn't imagine anything more beautiful than take your hand, and lead you into a life that you have always dreamed of!
Let's get on the way.