Stress Management Essentials

5-week online course with Ruby Knafo, OT Reg. (Ont.)

Date and Time:

Wednesdays, 7 pm - 8:30 pm 

May 26, June 2, 9, 16, 23 

Course Description:

Learn skills to boost resilience and manage pandemic related stress, anxiety, burnout, and isolation. This is an interactive and accessible course open to anyone who feels they could use some support during this challenging time.


Each week will include some teaching, guided practices, and group discussion, and suggestions for applying new skills in daily life. 

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Week 1 - Course Introduction. How Stress and Burnout affect our bodies, Neuroscience and the possibility of creating new realities for ourselves, Learning to Pause, and Breathing Practices for Stress.  


Week 2 - Mindfulness. Learn how our hard-wired tendency to avoid unpleasant situations can create more stress, and how mindfulness helps us to take skillful action to care for ourselves.  Includes two accessible practices to support managing difficult emotions, plus tips to stop worry in its tracks. 


Week 3 - Self-compassion. Learn to offer yourself non-judgmental care when you notice you are experiencing difficulty or emotional pain. Self-compassion is a skill that can be cultivated, and can help reduce stress and anxiety, increase happiness, motivation and self-confidence.  Common self-compassion myths and challenges will be discussed.


Week 4 - Boundaries and Habits.  Constant stress can result in emotional exhaustion and burnout. Boundaries can help. This might look like learning how to say to no, how to ask for support, or how to manage our time more effectively.  Boundaries can also be uncomfortable, and mindfulness and self-compassion can help. We'll also look at the intersection of habits and boundaries, and how to cultivate habits that support resilience. 


Week 5 - Finding purpose, meaning, and connection. Working hard at home or at your job and feeling like every day is Groundhog Day can also lead to burnout. Learn to celebrate small wins, set goals that create a feeling of efficacy, and how to connect with others even in this time of distancing to boost stress resilience. Explore how gratitude practices can help to boost your mood. Develop an action plan for implementing tools from this course in your life.  


Bonus: Registration includes 2 guided meditations (for download),  2-week access to livestream yoga and meditation classes at Union Yoga + Wellness



Registration costs:

$250 + HST - supporter rate 

$225 + HST  - standard rate

$199 + HST - minimum rate 


Please pay what you are able. The Supporter Rate allows Union Yoga + Wellness to offer reduced rates and scholarship spots. 


There are 3 free spots for lower income front line workers.  Please email to claim a free spot, or if you wish to pay one of the sliding scale fees, or for payment by e-transfer


*Please note that payment is required at the time of enrollment.  Zoom access links will be emailed within 48 hours of the course.

Enrolling will prompt you to create an account in JaneApp, a secure health care software platform, and to pay the standard rate .

Cancellation policy: If you need to withdraw, a full refund is available until day of course (May 26). A 50% refund is available after first week. No refunds after 2nd week.  Partial refunds are issued by e-transfer only.

Course Facilitator: Ruby Knafo, OT Reg. (Ont.)

Ruby (she/her) is an occupational therapist, mama, meditation teacher, and the owner of Union Yoga + Wellness.


She is passionate about offering mindfulness based practices that are accessible to all, and provides a compassionate space for learning. Ruby is certified in Mindfulness Based Cognitive Therapy and has taken advanced courses at the Centre for Mindfulness Studies and University of Toronto, courses in Trauma Informed Care, Anxiety Interventions, and more. 

To learn more, visit her website at