The ABCs of Stress Management
An evidence-based, practical programme designed for individuals and organisations in the healthcare sector, sharing proven techniques to cultivate clarity, certainty and stillness during overwhelming times.
Empower yourself with the practical tools to be resourceful and resilient in challenging times.
What are the ABCs of Stress Management?
'ABCs' is actually a formulaic acronym and the corner stone of the programme:
A: Acceptance B: Breath C: Centred and S: Support
What the ABCs of Stress Management offer
An evidence-based programme designed to equip you with practical tools and techniques to navigate stress, anxiety, and overwhelm.
- Learn to restore a sense of calm, control and self-empowerment in times of uncertainty.
- Deepen your connection with yourself, fostering balance and alignment with your purpose.
- Discover how to provide optimal care for others while prioritising your own well-being.
- Cultivate a workplace environment that supports better mental health and harmony.
Delivery
Two Hour Introduction Workshop
The two-hour workshops provide the perfect introduction to the fundamental principles that form the ABCs of Stress Management. Together, we’ll explore each pillar of the acronym: A: Acceptance, B: Breath, C: Centredness, and S: Support—uncovering their practical relevance and real-life applications.
Blending both information and experience, these workshops offer a hands-on opportunity to try some of the tools and techniques featured in the comprehensive 6-Week Programme.
Day Programme
Our one-day programmes are tailored to meet the specific needs of your practice, clinic or organisation. Based on the principles of the ABCs of Stress Management, each session is designed to enhance individual well-being and foster team harmony. The result is a more collaborative and co-supportive environment where teams work better together toward your shared vision.
6 Week Programme Module Overview
The Six-Week Programme offers a blend of live and online sessions designed to provide both practical experience and personalized guidance.
- Module 1: The Foundational Day (Live, Full Day)
This immersive day combines informative sessions, group work and self-exploration. You’ll identify your unique stressors, understand how the ABCs of Stress Management apply to you and experience their impact on both body and mind. - Modules 2 to 5 (Online, 90-Minute Sessions)
Building on the foundational day, these interactive sessions focus on breaking down each identified stressor. You’ll learn practical techniques to restore balance and resilience in everyday situations, tailored to your personal needs. - Module 6: The Concluding Day (Live, Full Day)
This final session consolidates everything you’ve learned, reinforcing your practice and providing strategies to maintain long-term well-being while avoiding old habits.
Testimonials
"John-Gerard's ABCs methodology is truly transformative. It has helped me towards transcending life's challenges and cultivate a deeper inner conscious awareness. I consider him a most valued mentor."
Dr. André Nel, MB ChB, MBA, FISHRS, ABHRS
Additional Features
Meditations
Each programme features a selection of meditations tailored specifically to the needs of each group. These may include:
- Sound Meditations – Immerse yourself in soothing vibrations that promote deep relaxation and mental clarity.
- Breath Awareness Meditations – Cultivate mindfulness and calm by focusing on the rhythm of your breath.
- Nature Meditations – Connect with the grounding energy of nature to restore balance and inner peace.
Tailored questionnaire
Before each programme begins, all participants receive a questionnaire designed to gather essential information, ensuring the programme is tailored to your unique life experiences and needs.
Weekend retreat
The Six-Week Programme can be condensed into a focused weekend retreat, customised specifically to meet the needs of your organisation in a location of your choosing.
Common questions about the ABCs of Stress Management Programmes
What does the ABCs of Stress Management stand for?
The ABCs of Stress Management is an acronym and stands for
- A: Acceptance
- B: Breath
- C: Centred
- S: Support
How are my stressors identified?
Before each programme begins, participants receive a questionnaire designed to identify the situations and stressors most relevant to their personal and professional experiences.
Do you offer tailored programmes?
The ABCs of Stress Management is a structured programme but for larger organisations, I collaborate closely with you to tailor the content and duration to best suit the needs of your members.
What is the duration of each module?
The live one-day modules (the first and last days of the programme) typically run for 6 to 8 hours, while the online modules are 90 minutes long.
Is it just for healthcare professionals?
Though I work mostly with healthcare professionals, these programmes are open to all.
How do I arrange the two hour talk for my group or organisation?
Please fill out the contact form below with some basic details and we will arrange a preliminary call and find a date that suits.
How do I find out when the programmes are running?
The programmes run at various dates set throughout the year. Please refer to the Upcoming Public Events page of our website for the next dates or contact us directly.
The dates don't suit, can I organise my own dates?
The programmes are typically run on fixed dates. However, it may be possible to arrange a 6-week programme tailored to a date that suits your organisation, provided there is a minimum number of attendees. Available dates can be limited, so it’s best to get in touch, and we will do our best to accommodate your needs.
What if I miss one of the online sessions?
That's no problem, all online sessions will be recorded and made available to you.
Testimonials
"The ABCs of Stress Management programmes have helped foster a deeper connection with both myself and with my team - his techniques are a great support to us becoming more effective in the work we do"
Fiona McCarthy, Director, Knock Counselling Centre
Meet your facilitator John Gerard Murphy
John G. Murphy, founder of Lecarrow Wellness, has been dedicated to mental health, personal wellness and meditation since 2011 actively practicing, teaching and training in this area. Currently, he facilitates An Feirm Ground, a nationwide programme co-funded by the HSE, Department of Health, and Department of Agriculture, training agricultural professionals as health connectors to address the mental health challenges in Ireland’s farming community.
John G. developed the ABCs of Stress Management, a programme tailored for professionals primarily in healthcare, and works with teams of psychotherapists, counsellors, dentists, GPs and other healthcare providers across Ireland and the UK. With a degree in Economics and Finance from University College Dublin and a Postgraduate in Workplace Wellness specialising in Stress Management from Trinity College, John G. combines his expertise with hands-on experience as a mixed horse and sheep farmer. He holds a Level 2 certification in Equine Assisted Therapy and is a certified Mental Health First Aider
Testimonials
John Gerard’s emotional intelligence, empathic nature and his ability to successfully navigate complex issues is most impressive. I would highly recommend any individual or organisation to attend his incredible stress management programmes and avail of his unique skill sets.
Martin Reddington, MD, Reidh Consulting
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Testimonials
"John Gerard’s insights and guidance have been invaluable. We are deeply grateful for his dedication, highly recommend his work and look forward to working with him again in the future."
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