4GROW Mateusz Dąbrowski 4GROW https://4grow.pl mailto:[email protected] 531314431 Mo-Fri 08:00-17:00 4GROW to butikowa, rodzinna firma szkoleniowa oferująca szkolenia najwyższej jakości z obszaru kompetencji miękkich, osobistych i menedżerskich 4grow.pl https://4grow.pl https://www.facebook.com/4GROW/ 4GROW
Panieńska 9 lok. 25 03-704 PL Warszawa
4GROW firma szkoleniowa szkolenia z kompetencji miękkich szkolenia menadżerskie

Uzyskaj dofinansowanie na szkolenie!

Obniż koszt szkolenia nawet do 0%!

Programy wsparcia z BUR i KFS oferują dofinansowania do szkoleń, a my pomożemy Ci je uzyskać!

Przeczytaj o tych programach, lub zostaw numer – zadzwonimy i opowiemy Ci wszystko. A Ty zdecydujesz, czy chcesz skorzystać ze wsparcia.

Wolisz porozmawiać?
Zostaw numer, oddzwonimy
Wpisz poprawny numer telefonu
pole wymagane Pola wymagane

1-day training: Stress management

Training versions:
online | stationary | mix | closed : Warsaw / Poland

Stress is amazing energy! Do you feel it as cold, tight or tense? Imagine releasing this energy... Do you want to use it to implement your plans in a constructive way?

If you are fed up with stress and choose a life of peace and harmony, then...

You're in the right place because...

We will give you 10 techniques that will help you feel soothing peace and transform stress into energy for action!


Why is our stress management training unique?

Check the program or Book

Most likely, this is... the top-rated Stress Management Training.

Yes, a bold statement. And we have evidence for it - look below!

Effects of stress management training 

  • You will learn how stress occurs and how you can manage it effectively,
  • You will start to react properly to stressful situations,
  • You will increase awareness of the causes of stress in professional and private life,
  • You will learn to use tension-reducing and relaxation techniques,
  • You will gain more peace of mind in your everyday life.

We know that after the training - especially in the most difficult moments - all kinds of maps, signposts, and behavior patterns are useful because they suggest the direction of thinking and action and accelerate the formation of new, constructive habits, that's why...

... you will receive from us:

  • A technique for recognizing stress and its function in relation to your goals
  • A tool for recognizing 3 different styles of coping with stress
  • A tool to strengthen your own proactivity and influence
  • A technique to change your fears into motivation to act
  • Tools for working with your own limiting, destructive beliefs
  • Techniques to reduce tension and stress
  • Original 4GROW tool: Stress Management Algorithm
  • Techniques that develop optimism and the ability to influence one's own sense of happiness

Opinions about stress management training

I got to know myself better and the areas I need to work on. In an interesting way, the trainer revealed to us techniques that will allow us to improve ourselves and cope even in the most stressful situations. Compared to other trainings, this was the only time I was able to open up to the trainer and other participants. The friendly atmosphere allowed us to work through even the most difficult and uncomfortable examples. Thank you very much for this.

The training enabled me to gain valuable knowledge in the field of stress management. It took place in a friendly atmosphere and provided pleasant experiences during relaxation sessions. I recommend it to everyone who sees stress as their enemy.

We conducted training for:

Przeczytaj program lub sprawdź inne warianty szkolenia

Pobierz program: pdfpdf

One-day Stress Management training program

1. Get to know stress - to defeat your enemy, you need to get to know him well...

Tight stomach, faster heart rate, tension, backache, migraine… You know it? Insomnia, worry, a lot of dark thoughts... Do you have that? Most of us can easily recognize the symptoms of stress when they become intense and difficult to control. Would you like to learn to recognize the first symptoms of stress to neutralize it faster?

  • To make this possible, you will discover for yourself what stress actually is, how it arises psychologically and neurobiologically, and when it becomes a threat - by learning the process of stress formation, you will be able to react faster and more effectively.
  • What does science say about this? – you will learn the practical application of the results of the latest research on stress.
  • Stress manifests itself in your body and in your head - you will learn to recognize external and internal "stressors" and you will be prepared to respond appropriately to the first signals of stress.

2. Make friends with stress

Is it even possible? You would probably like to get rid of stress once and for all? Have you heard about recent scientific research that shows that what you think about stress is more harmful than the stress itself? During our training, you will discover the wisdom hidden in stress and how to turn it from an enemy into a friend.

  • During the training, you will have a unique opportunity to complete a real psychological test (CISS), thanks to which you will be able to look at your strategies for coping with difficult situations and decide which style of coping with stress you want to consciously use in the future. You will also learn what to do to skillfully use all styles - appropriately to the situation and the goal you want to achieve.
  • You will learn our original Stress Management Algorithm , which in 6 steps will help you turn anxiety into mobilization and focus on constructive action.

3. Control stress and act effectively

Did you know that special services soldiers learn to regulate and calm their breathing, relax various parts of the body, and calm down? Apparently there are no "tough people", only well-prepared and trained ones. You can also prepare for the challenges that appear before you: an important speech, a board meeting, a conversation with a key client, etc. - learn techniques and methods that help you effectively deal with stressful situations, keep a cool head and a clear mind.

  • Do you know how powerful breathing is as a stress management tool? You will learn a breathing control technique  to reduce anxiety and tension ( Schultz's autogenic training ). You will learn what mindfulness is and how to train mindfulness - you will learn ways to relax even when you only have 3 minutes at your disposal and regardless of where you are.
  • You will learn a way to control muscle tension in response to stress: Jacobson training.
  • Why do you need relaxation? You will learn what the effects of long-term tension and stress can be and you will find your own motivation to plan time for relaxation .
  • You will also discover the role of your reptilian and mammalian brain, as well as pessimism and optimism, in long-term stress management.
  • You will learn how you can use your brain's neuroplasticity to feel peace and happiness more often instead of stress!


Start creating a new you today!


Sign up for training!

Masz pytanie dot. programu?
Zostaw numer, oddzwonimy
Wpisz poprawny numer telefonu
pole wymagane Pola wymagane

Benefits - what will you get apart from training?

Stress management training

The trainer will ask about your needs and propose an optimal 
program FREE

You can talk to a coach today about your problems and needs and make sure they are met. And they will be fulfilled, even if they go beyond the stress management training formula, because only with us the "program" means something more than the training itself:

Stress coping training

The trainer will take care of you during EXTRA
individual  training FREE

When you want to tackle a challenge that goes beyond the training program but is related to its topic, or prepare for an important and difficult situation, practice and make sure that you optimally apply the learned techniques - you have 90 minutes one-on-one with a trainer, within a year from training. Apart from that:

Anti-stress training

The trainer supports you by phone with unlimited hours FREE

After all, after the training, we start to see more, so new questions arise. And a helping hand is useful to combine the wealth of knowledge and techniques acquired from our training with your life. Additionally:

stress management Training

For a year, the trainer sends you additional materials FREE

So that you maintain high commitment and momentum towards improvement at all times. We will inspire you with case studies, quizzes, articles and golden thoughts from the training. And it's not over yet, because:

coping with stress Training

Your training will be 100% FREE

Because we do not cancel training. For each training there is information about whether the training date is already guaranteed. Our training dates are covered by a guarantee - depending on the training topic - from 3, 2 or even 1 participant!

Stress management training trainers


Małgorzata Jabłońska

Psycholog i praktyk biznesu, trener umiejętności miękkich, dwujęzyczny coach i mentor certyfikowany w USA

Psychologist and business practitioner, soft skills trainer, bilingual coach and mentor certified in the USA

Certified clinical psychologist. She completed master's studies at the Faculty of Psychology of the University of Warsaw, as well as 4-year doctoral studies at the Institute of Philosophy and Sociology of the Polish Academy of Sciences as part of the Soros Foundation.

A business practitioner with 30 years of experience working in the corporate world in top managerial positions - in Poland, the region of Europe, Africa and the Middle East and in the USA. She has gained extensive experience in effective management of human teams - in multicultural environments, working on international and global projects at various stages of building corporate structures, in the departments of market research, business analyzes and the development of global innovations.

Trainer of trainers in the field of leadership and managerial skills training, team management and presentation (certificates obtained in the USA). He specializes in management and leadership, managing change in an organization, effective communication and conflict resolution, forum speeches and business presentations, as well as managerial coaching and mentoring.

Creator of original training and workshop programs, an experienced trainer and business presentation practitioner with extensive experience in introducing international training standards to the business world in Poland.

An expert in the field of innovative teaching methods - co-author of innovative solutions for teaching SGH students, also cooperating with PWSBiA in Warsaw and Collegium Verum, Postgraduate Studies.

Więcej Mniej

Stress management training methodology

W naszych szkoleniach dostajesz właśnie w takich proporcjach:

metodyka mobile metodyka desktop

Techniki i narzędzia konkretne strategie działania adekwatne do sytuacji i optymalne narzędzia (np. formularze, scenariusze rozmów, matryce, ściągi) – gotowce, które wiesz jak wykorzystać na co dzień


Warsztat dzięki ćwiczeniom grupowym, grom, pracy w parach, na gorącym krześle, prowokacjom, wdrażasz nowe techniki i narzędzia, doświadczasz omawianych mechanizmów na sobie także w zaskakujących eksperymentach


Wiedza niezbędne informacje, teorie przełamujące schematy i mity, badania i odkrycia z różnych dziedzin: psychologii, neurobiologii, coachingu, NLP

  • Stress management training is conducted in workshops - participants practice the techniques and tools they learn in a very diverse way.
  • Everyone receives training materials, exercises and tools (forms, cheat sheets, planners, etc.).
  • After stress management training, the participant receives access to the 4GROW training platform, where:
    • all training materials are embedded and
    • is a forum for written communication with the trainer and training participants on this topic, enabling asking questions and exchanging experiences.
  • Online participants connect via a video-training platform with the trainer (and participants in the room, if they have registered as part of the Mix form).

Our quality - your comfort

comfort of development in a comfortable chair 
and a maximum of 10 people in the room

See for yourself our quality -


Why do participants value our stress management training?

Thanks to the training, I learned and gained knowledge about stress management and relaxation techniques. I recommend this training to people who have problems with a healthy approach to stressful situations. The trainer is a wonderful, warm and nice person who willingly shares his knowledge and experience. I am happy that I could participate in this training. A small step towards a better life and changes in it.

The training enabled me to gain valuable knowledge in the field of stress management. It took place in a friendly atmosphere and provided pleasant experiences during relaxation sessions. I recommend it to everyone who sees stress as their enemy.

Wybierz wariant szkolenia i zarezerwuj miejsce

Wariant szkolenia:
Zaproponuj termin szkolenia - czekamy na Twojego maila!

Cena Regular:
Do wyczerpania miejsc
1 890 zł netto
  • Trening indywidualny 60 minut gratis
  • Kontakt z trenerem bez limitu godzin gratis
  • Nielimitowany dostęp do platformy online 4GROW gratis
  • Jeśli to Twoje kolejne szkolenie odbierz rabat 100zł
  • Nielimitowany dostęp do tematycznej, zamkniętej grupy rozwojowej online
Rodzaj szkolenia
Mój wybór to szkolenie:

Dane zgłaszającego

Wpisz imię
Wpisz nazwisko
Wpisz stanowisko/rolę
Wpisz poprawny email małymi literami
Wpisz poprawny nr telefonu
Informacja o stanowisku pozwala trenerowi dostosowywać treści szkolenia do profilu zawodowego Uczestnika a E-mail oraz telefon kontaktowy umożliwiają nam zbadanie potrzeb Uczestnika i przekazanie szczegółów organizacyjnych nt. szkolenia (SMS).
Podaj dokładny adres do wysyłki w polu uwag poniżej.

Dane 1 uczestnika szkolenia

Wpisz imię
Wpisz nazwisko
Wpisz stanowisko/rolę
Wpisz poprawny email małymi literami
Wpisz poprawny nr telefonu

Dane do faktury

Would you like to talk to us or send an inquiry?

kontakt 4GROW

Are you interested in closed training or training for more than 5 people?

We will prepare the perfect offer for you!
kontakt - pytania

Do you have questions about the training?

We will be happy to answer!
Wpisz treść zapytania
pole wymagane Pola wymagane

Open training: stationary

We provide stationary services in Warsaw

Adrianna Ostrowska
Open training coordinator

Closed training: stationary | online

We provide stationary services throughout Poland

Agata Smykla
Closed training coordinator