Managing Workplace Stress

Learn techniques for dealing with workplace stress and practice these situations in realistic VR environments.

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Overcome workplace stress with virtual reality

Stress in the workplace is common. In 2016/17 work-related stress, depression and anxiety accounted for 40% of work-related illnesses. At some point during your career, you will most likely experience work-related stress. A small amount of stress is normal but when it becomes chronic it is harmful and can spill into your personal life.

To manage stress, you must be able to recognise the symptoms and learn the techniques to cope with it.

In this course, we cover important steps you can take to deal with your stress, which you'll then be able to practice in our virtual reality (VR) scenarios, from the safety of the virtual world.

Online learning, done differently

We combine online training with VR for a unique learning approach. At certain points throughout this managing workplace stress course, you'll be prompted to practice what you've learnt in VR.

Woman training with VR in an office

Learn with tutorial classes

You’ll complete a series of videos, quizzes, slideshows and case studies through our online platform - available to access at any time.


VirtualSpeech app running on an Oculus Go

Practice in realistic VR

Practice what you learn with VR scenarios specific to this training course. Managing stress is just like any other skill - you need to practice to improve.


VirtualSpeech's learn, practice, improve loop

Improve with VirtualSpeech's loop

Learn online and then practice in VR. This loop occurs multiple times throughout the course and helps you improve your speaking skills more effectively.

Why take a VirtualSpeech course?

Grow confidence in an office or workplace environment

You can practice as often as you like in our realistic virtual simulations, ensuring you’re ready for the workplace.

Learn areas of your interactions to improve

Analysis from our VR app helps you identify areas of speech and eye contact you should work on to become more confident.

Understand the symptoms and causes of stress

Our activities and online classes help you understand the causes of your stress.

Practice difficult situations in VR

Within our VR app, you can practice stressful situations until you are comfortable facing them in the real world.

Complete helpful worksheets

We provide several worksheets and exercises you can apply today, from relaxation to time-management.

Presentation and speech practice

Giving a presentation at work can be stressful. Practice delivering your speech in a realistic VR environment.

Improve your public speaking skills

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Course curriculum


  • Outline of the course, including useful links, case studies and how to use the virtual reality scenarios to get the most benefit.
  • Course overview and links
  • Welcome
  • VR and the VirtualSpeech app
  • What are the symptoms of workplace stress and how you can identify them with the help of our activities and lectures.
  • Stress questionnaire
  • What is stress?
  • How common is stress and anxiety in the workplace
  • The right level of stress
  • Symptoms of stress: Behavioural symptoms
  • Symptoms of stress: Emotional symptoms
  • Stress response: Physical signs and symptoms
  • Overview of your symptoms
  • Cognitive symptoms (thoughts)
  • Labelling unhelpful thinking styles
  • Worry
  • Setting goals
  • This module looks at the causes and triggers of stress, why it varies between people and benefits of CBT.
  • Common sources of stress in the workplace
  • Triggers
  • Why does stress vary between people?
  • What is cognitive-behavioural therapy (CBT)?
  • The vicious cycle
  • Enter the virtual world and practice dealing with stressful situations at work in the safety of virtual reality.
  • Introducing VR situations
  • Group situations
  • Speeches and presentations
  • Saying "no"
  • Dealing with angry clients or staff
  • Managing your time can really help to reduce your stress. This module looks at how to prioritise work and other useful behaviours such as sleep.
  • Time-management overview
  • Activity diary
  • Time-management and organisation tips
  • Prioritise your demands
  • Life outside of work
  • Socialising
  • Sleep overview, stages and hygiene
  • Quarter of an hour rule
  • Challenging unhelpful thoughts
  • Different relaxation techniques, benefits of mindfulness and how to challenge your thoughts and worries.
  • Relaxation
  • Controlled breathing
  • Progressive muscle relaxation
  • Mindfulness
  • Challenge your thoughts
  • Worry tree
  • Worry time
  • Problem solving
  • Public speaking and assertiveness common causes of stress. Learn how to reduce speaking fear and how to say no to colleagues.
  • Improving public speaking skills
  • Practising assertiveness
  • Saying "no"
  • Learn how to prevent relapse around negative thoughts and the different treatments available to you.
  • Relapse management
  • MBSR
  • Alternative and additional treatments
  • Medications
  • Complementary therapy

Your instructor

Emily Hall course author

Emily Hall

Emily is a cognitive behavioral for the National Health Service in the U.K., with a background working in mental health. She uses CBT in her daily practice and has training in additional psychotherapeutic approaches.

VR Training: Unique VR scenarios for this course

Practice managing stress with the leading mobile VR app on the market, downloaded by over 200,000 users. At key points during the online part of the course, you'll be prompted to practice what you've learnt in one of the following VR training scenarios.

Improve faster with our VR features

Our app is full of useful features to help you grow your skills.

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Virtual scenarios

Practice different stressful scenarios with realistic audience members and environments.

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Voice analysis

Receive instant feedback on your presentations using the latest voice analysis technology.

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Realistic environments

Desensitize yourself to stressful situations with our realistic environments and audiences.


See our App Guide for more information on features and environments within our VR app.

Need a VR headset?

A headset is required to use the VR training - if you don't already have one, select the headset option when you enroll and we'll send you one.

Merge VR headset

Register your interest in this course.

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