Building Resilience
13 Instructional Hours

Building Resilience

Excel under pressure and sustain high performance

View session dates

Building Resilience

About the program

When you are asked to lead under pressure, an additional layer of skills is required in order to be effective.

Over the long term, success hinges not just on your skills and knowledge, but also on your ability to recover, remain focused, stay energized, and show up motivated every day; in other words, your ability to be resilient.

This program will give you an advantage on the journey from where you are to where you want to be. You will learn skills for maintaining an optimistic and healthy perspective through difficult times, methods for managing energy for optimal performance, how to use mental imagery to enhance resilience and a strategy to remain engaged during challenges.

These inner skills transform the stress and pressure inherent in moving forward into an ongoing growth experience.

In this program you will learn to:

  • Discover the sources of pressure in your life and the strengths you have to address it
  • Become more mindful and aware of the choices you have under pressure
  • Practice making more resilient choices for a week of structured progress
  • Experience the core skill of Active Awareness and begin to practice the discipline of mindfulness
  • Learn to carry more energy through the week by reducing waste and improving your ability to recover
  • Choose the mental 'game film' that supports your ability to be at your best
  • Appropriately focus your priorities to reduce 'noise'
  • Pay attention to the right things under pressure and eliminate 'choking'

Who should attend

Any manager or leader looking to improve their mental fitness and performance in times of high pressure and stress.

You might also be interested in: Leadership, Coaching for High Performance

Personal benefits

  • Consistently higher energy levels, thanks to less waste and better recovery
  • Improved mental fitness
  • Better performance, thanks to an understanding of your locus of control
  • Sharpened focus and prioritization skills
  • Eliminate instances where you 'choke' under pressure
  • Live your life mindfully, moment by moment
  • Learn and practice techniques to refocus, recharge and de-stress throughout your day

Organizational benefits

  • Higher engagement and productivity during times of change or high pressure
  • Leaders that have an increased tolerance for pressure and the ability to recover quickly from setbacks
  • Lower likelihood of pressure leading to negative outcomes such as strain or burn out (e.g. stress leave)
  • Improved decision-making through effective regulation of emotions
  • An effective component of a plan to comply with the National Standard for Psychological Health and Safety in the Workplace

The program is divided into three elements:

Resilience Assignments (Self-Paced)

Participants will receive a welcome package that includes all of the resources they need to complete their assignments, including a timeline to help them pace their work.

Building Resilience Session (Live)

  • Personal Context: Share and reflect on the sources of pressure that makes resilience relevant to you
  • Resiliency Map® Debrief Review your pre-program assessment through a comprehensive and engaging debrief. Set your sights on an area of action going forward
  • The Role of the Self: Discover the role that awareness and mindfulness play in enhancing resilience
  • Focus & Purpose: Create a vision rooted in purpose to help guide your day-to-day decisions
  • Perspective: Practice the skill of reframing – a proven method of broadening your perspective and strengthening resilience
  • Energy Management: Learn to control your energy levels the same way you would a thermostat. Conduct an Efficiency Audit exercise to help identify where you needlessly burn energy
  • Imagery: The images that constantly run in our mind’s eye have a dramatic impact on our ability to withstand pressure, recover from setbacks, and stay engaged
  • Create an Action Plan: Craft your individual 90-day strategy to put Resilience skills into practice

Follow-Up Resources for Application (Self-Paced)

Participants leave the program with their personal action plan and exclusive access to over 2-hours of audio content through 16 short episodes of a private audio program: short, 'podcast-style' refreshers of key content and a set of exercises for practical application of core concepts.

Dynamic Remote Learning

Participate in the program from anywhere. Queen’s Executive Education remote learning programs combine live, dynamic video instruction with breakout sessions, panel discussions, and expert Q&A.

Our learning platform is fully encrypted, allowing you to connect securely from home, office or anywhere in between.

Remote programs are designed to fit within your schedule, allowing you to learn new skills and immediately put them to work.

Session Leaders & Speakers


Dane Jensen is an expert on strategy and leadership, and a furious cross-pollinator between the podium and boardroom. As Third Factor’s CEO, he advises other CEOs and Senior Leaders in both sport and business.

Dane’s extensive global experience includes work across 23 countries on six continents. He is an instructor in the MBA, EMBA and Executive Education programs at Smith School of Business, and has worked with Fortune 100 companies in industries from financial services to industrial manufacturing, and with CEOs and front-line managers. Dane’s unique ability to simultaneously educate and excite has resulted in equipping thousands of people with the clarity and skills necessary to move beyond what they thought they could do and execute winning strategies.

In addition to his corporate work, Dane works to enhance the competitiveness of Canadian athletes in international competition, working extensively with the Canadian Paralympic Committee and Canadian Sport Institute Ontario. Dane also leads the relationship with Right To Play by supporting the development of over 15,000 managers and volunteer coaches.

Prior to joining Third Factor, Dane worked as a management consultant at Monitor Group—a renowned strategy consulting firm that is now part of Deloitte. At Monitor, he moved from Consultant to Associate Partner in the shortest timeframe in firm history. He holds a Bachelor of Commerce from Smith School of Business.

Following her career as an athlete, Kara focused on providing mental training and biofeedback to athletes up to the World Cup and Olympic levels, using her expertise to help them improve their self-awareness and sharpen skills such as focus, activation control (e.g., managing performance anxiety), and resilience through setbacks.

Sports in which Kara has consulted include women’s hockey for the National Women’s Team camps, Olympic freestyle wrestling, sprint kayaking, curling, ringette, squash, soccer, equestrian, synchronized swimming, dance, and Olympic lifting.

Kara holds an Honour’s Bachelor of Kinesiology degree in Mind Sciences from the University of Calgary, earning the Faculty Gold Medal at convocation in 2010, and a Master’s degree in Human Kinetics, with a focus on biofeedback in high-performance sport, from the University of Ottawa.

For 12 years prior to becoming an athlete, Kara also studied and performed the classical violin and viola, which is another key source of Kara’s passion for performance psychology. She now combines her academic knowledge with her experience in sports and music to teach people concepts and strategies that are directly relevant to enhancing self-regulation, performance, and resilience.

Upcoming Sessions

Session Date May 26 to Jun 16, 2021 View session details
Location Remote Learning
Program Fees $1,775 CAD (plus applicable taxes)
Session Date Oct 13 to 27, 2021 View session details
Location Remote Learning
Program Fees $1,775 CAD (plus applicable taxes)

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