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Are you working in a high-intensity environment? The Mindful Self-Care six-week programme is designed to help you navigate the unique demands and challenges of a high-intensity workplace with greater steadiness, effectiveness, and kindness. Participants will learn simple yet powerful mindfulness and compassion practices that enhance self-regulation and cultivate self-compassion, enabling you to be more wisely compassionate towards yourself and others.

The programme deepens participants’ understanding of stress physiology, helps you recognise thinking patterns that sustain and amplify stress, and introduces skillful, compassionate ways to respond to workplace pressures. By preventing burnout, this course can serve as a foundation for lifelong self-care. The structured nature of the course, along with the guidance of an experienced teacher and the support of fellow participants, creates an invaluable environment for learning, building confidence, and developing practices that enhance well-being.

The Mindful Self-Care six-week programme is specifically designed for those working in high-intensity, time-pressured environments. It builds awareness and strengthens the ability to recognise stress in oneself, in others, and within workplace systems. The course introduces key theoretical models, including stress physiology and psychology, mindfulness-based cognitive therapy, and compassionate mind training, while also exploring the reasons why those in caring professions may experience burnout.

Participants will engage with practices that enhance focus, steadiness, and self-compassion, helping them reconnect with what is most important in their work. This renewed energy not only supports personal well-being but also contributes to a healthier, more sustainable workplace culture.

Who is this course for?

This course is designed for professionals working in high-intensity environments, including healthcare, education, social care, legal settings, and third-sector organisations. If your role involves high-pressure situations and emotional demands, this programme will provide you with practical tools to enhance resilience and well-being.

Why study this course?

The Mindful Self-Care Programme is specifically designed to support professionals in demanding workplaces. Through this course, you will:

• Gain a deeper understanding of stress and burnout and how they impact well-being.
•  Develop mindfulness and compassion-based skills to respond more effectively to workplace challenges.
•  Learn practical techniques to improve focus, emotional steadiness, and self-compassion.
• Reconnect with what truly matters in your work, fostering renewed energy and motivation.

• Move beyond simply coping and instead cultivate a healthier, more sustainable approach to your professional life.

  This course is not just about managing stress—it’s about thriving in your role and making a positive impact on your workplace.
   

How long does this course take to complete?

This short course runs over 6 weeks, and involves weekly online sessions lasting 75 minutes. 

Tutors

This course will be delivered by one of our expert mindfulness tutors: Sarah Millband, Christina Shennan, or Phoebe Roman. All of our tutors are highly trained and experienced mindfulness practitioners, with extensive expertise in supporting individuals working in high-intensity environments.

Sarah Millband is a psychotherapist, mindfulness teacher, trainer and supervisor. She teaches mindfulness within the NHS for patients, medical students and clinical staff and in the voluntary sector for staff and volunteers, for carers and through social prescribing partnerships. Sarah lives in South Wales and teaches the Mindful Self Care Programme in health and social care settings for the Centre for Mindfulness Research and Practice at Bangor University.

Christina is a tutor on the Masters in Mindfulness Based Approaches at the Centre for Mindfulness Research and Practice (CMRP), Bangor University and teaches the Mindful Self Care Programme for the University. She works as a psychotherapist and mindfulness teacher in Psychological Services in the NHS and in the oncology field. Christina has extensive experience of supporting staff and carers, especially in the oncology field, and leads mindfulness-based workshops for health professionals.

Phoebe has worked in NHS secondary mental health care services since 1989. She leads the Mindfulness in Dialectical Behaviour Therapy module at Bangor University and is a teacher and supervisor of mindfulness-based courses. She has extensive experience of supporting staff in the NHS including through mindfulness based programmes.
 

What will you study on this course?

 This short course introduces key concepts of mindfulness and compassion, helping you develop practical strategies to manage stress more effectively. You will explore:

• The science of stress: understanding how stress affects the body and mind.
• Thinking patterns that contribute to stress and how to recognise and step back from them.
• Mindfulness and compassion-based techniques to enhance personal well-being.
• Strategies to foster a healthier workplace experience.

By the end of the course, you will have a toolkit of practical approaches to improve resilience, focus, and overall well-being in both your professional and personal life.

What do learners say about the course? 

“it’s great how I notice so much more and am able to slow down and select my response to things”

“Made me think more positively about myself and life in general”

“It helped me to reassess my workload and to focus on things I can control.”

“Having a safe and dedicated space to share my thoughts and feelings and hear from others was impactful and helped normalise and rationalise some of my stressors.”
 

£200 (price valid for 2025/26 academic year).

Courses are scheduled to meet demand.  Please register your interest below and we will be in touch with further information.