Event Details

Resilience for Educators: Stress Management Techniques for Reducing Physical Tension, Quieting the Mind, and Igniting the Higher Self

  • 08 Oct 2020
  • 06 Nov 2020
  • 4 sessions
  • 08 Oct 2020, 9:00 AM 11:00 AM (CDT)
  • 09 Oct 2020, 9:00 AM 11:00 AM (CDT)
  • 05 Nov 2020, 12:00 PM 2:00 PM (CST)
  • 06 Nov 2020, 12:00 PM 2:00 PM (CST)
  • Virtual via Zoom (you will receive a link once registered)


  • For MESPA members who have renewed their 2020-21 membership.
  • Staff of 20-21 MESPA members can attend this training free of charge! Use the code shared with MESPA members or email mespa@mespa.net to receive it.


MESPA wants to give you the gift of self-care! To thank you for renewing your membership for the 20-21 membership year, you and your staff are invited to attend this FREE training to help you take better care of you!

This workshop sets aside curriculum goals, classroom standards, and teaching objectives. It is about you, your self-care, and your emotional wellbeing. Spend two 2-hour sessions with licensed psychologist Dr. Heidi Kopacek and study a whole health approach to cultivating and maintaining resilience as an educator. Examine proactive lifestyle habits, as well as in-the-heat-of-the-moment techniques, for reducing the impact of stress on the body, and learn how this changes our emotional state not just a little, but a lot. Study innovative and fun-to-implement ways, based on the principles of mindfulness, to quiet anxious thinking and improve energy, focus, and attention. Master perspective-shifting techniques that awaken your highest self and connect you to your deepest values as an educator. Take away a formula for resilience that can be applied to your most challenging or hectic work days.

In this workshop, you will learn:

  • What negative emotions are, why we have them, and what we are, by design, meant to do with them
  • The four primary sources of stress and how to tend to them using mind, body, and human spirit
  • Fast-acting, in-the-moment, techniques to shift the body from the sympathetic to parasympathetic nervous system during stressful moments
  • Easy-to-implement practices for taming “monkey mind” and maintaining mental ease and focus
  • High mileage perspective-shifting strategies to ignite your highest self and awaken your values, strength, and passion as an educator
  • Three emotional health formulas for managing life’s extra tough stuff
  • One spirit-lifting exercise for when you need an emotional “reset”

"This is an absolutely necessary class to help principals manage their own stress levels and learn how to support their staff. It gives holistic advice on how to approach our jobs." - Sam Fredrickson, Elementary Principal, Birchview Elementary School, Wayzata Public Schools

Schedule - mix and match the dates of your choosing!

This training will be offered twice this fall. Mix and match the dates below in your registration. 4 CEUs will be awarded to those who attend both sessions.

Part 1 - Attend either Thursday, Oct. 8, 9-11am OR Thursday, Nov 5, 12-2pm

Part 2 - Attend either Friday, Oct. 9, 9-11am OR Friday, Nov 6, 12-2pm

Part 1: An Integrative Paradigm for Emotional Health - Attend either Thursday, Oct. 8, 9-11am OR Thursday, Nov 5, 12-2pm

  • Stress, Emotions, and A Whole Health Formula For What We Do With Them—What are emotions and what do we do with them? Why are we designed to have them? What are sources of stress and how is stress unique for educators?

  • Physical, Cognitive, and Inner Resilience—What lifestyle habits cultivate resilience? How do we make these habits more fun? How do we quickly access our higher selves when facing stress? What does resilience look like on a typical work day?

Part 2: Emotional Management Techniques for Tough Situations - Attend either Friday, Oct. 9, 9-11am OR Friday, Nov 6, 12-2pm

  • Skill 1: Getting out of a rut—An easy exercise for shifting thoughts and actions when you’re feeling stuck emotionally
  • Skill 2: The 1-2-3’s of Empathy—How to efficiently and effectively support and empower others (minimal energy required!)
  • Skill 3: Boundary setting made easy—Creative ways to say “no” or de-escalate an argument
  • Skill 4: Waking up your highest self—A lifestyle exercise to awaken your sense of purpose, vitality, and spirit

About the Presenter

Heidi Kopacek is a licensed psychologist who practices a holistic approach to emotional health. Her integrative mind-body-spirit therapy focuses on soothing and healing the body, challenging the fear of the mind, and helping her client’s live in a way that wakes up their deeper sense of joy and purpose in life.

Dr. Kopacek is a registered yoga instructor who teaches both restorative and vinyasa yoga practices. She is also a certified health coach with the Integrative Institute of Nutrition. Author of the book Soothe: Your Mind Body Spirit Guide for Dealing with Crappy Emotions, Dr. Kopacek has travelled and taught on mindfulness, yoga, and a whole health approach to resilience.

"Dr. Heidi Kopacek was a captivating speaker for our school staff. She comes across in a light-yet-direct manner. She encouraged our staff to make time for themselves to relax. She gave many concrete examples of how to practice self-care. She is very knowledgable on speaking towards stress and how to manage it. Everyone was very impressed and the comments from my staff were all about having her come to speak again. I highly recommend any school or business having her speak to their staff."

- Chad Ryburn, Elementary Principal, Highland Elementary School, ISD 196


Are CEUs granted? Registrants who attend both Part 1 + Part 2 will receive 4 CEUs. We will take attendance at the start and end of each meeting. We are unable to issue CEUs to those who aren't able to attend both sessions.

Can I send my staff? Yes, staff of MESPA members are invited to attend this session free of charge! Staff should use the code shared in the e-news (or send an email to mespa@mespa.net).

Will this training be recorded? The training in November will be recorded and will be released to all MESPA members in mid-November.

How do I renew my membership? Renewal is as easy as 1, 2, 3, 4!

  1. Log into your profile right at mespa.net, then click View profile.
  2. Scroll down past the header text Membership details.
  3. Click the gray Renew Until 01 Jul 2021 button.
  4. Update your profile, then click Update and next, and click Invoice me to pay by check OR click Pay online to pay by credit card for an additional fee.

Event Cancellation Policy 

A completed online registration constitutes a bill and a commitment to pay for a full seminar payment. Due to MESPA's incurred costs (i.e. materials, meals, speaking fees, etc.) please know that unfortunately, we are unable to grant refunds within two weeks of the event's start date. Prior to the two-week mark, we are able to issue a refund, less a $50 processing fee.

For Institute Exhibit registrations, please see the Cancellation Policy at mespa.net/exhibit.

MESPA is a 501(c)6 non-profit organization

1970 Oakcrest Avenue, Suite 204
Roseville, Minnesota, 55113

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