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SIGNAL · Protect Self
Nobody wakes up burned out.
Strain builds quietly, through small changes that are easy to miss in yourself. SIGNAL builds a private early-warning system, then rehearses what to do with it.
1-day workshop
Virtual or in person
4-week Action Contract
Open to everyone
Two-Minute Reset
In 4 · hold 4 · out 6
When SIGNAL is the right fit
Re-reading the same emailThe first cognitive signal, easy to explain away as "a busy week".
Back from leave, still tiredRest without switching off doesn't restore anyone.
Saying yes, againWhen naming a limit feels like admitting you can't cope.
Learning outcomes
- 01Recognise your own signals across four categories, and spot which comes first
- 02Return to clear thinking with a reset you've actually practised
- 03Tell rest from real detachment, and design recovery that restores
- 04Name a capacity limit clearly, without over-apologising
- 05Use the same skills at home, with a partner, parent or child
Core tools and frameworks
Four Signal CategoriesCognitive, emotional, physical, behavioural. Mapped privately, in your own words.
The Two-Minute ResetPaced breathing and a 3-question check-in. Both under two minutes.
Four Recovery ExperiencesDetachment, relaxation, mastery and control. Why a week off can change nothing.
C.A.P.Context, Ask, Partnership. Raise a limit as information, not an apology.
Programme structure
MorningUnderstandYour signals, your reset, and why recovery fails.
AfternoonPractiseA capacity-under-pressure simulation, rotating C.A.P. roleplays, and a recovery design sprint.
Next 4 weeksMake it stickOne practice a week from your Action Contract, with weekly check-in prompts.
Frequently asked questions
Is this therapy?
No. It's skills training in something every job needs: managing your own capacity and recovery.
Who sees my self-assessment?
Only you. The organisation sees group-level movement, never individual answers.
What if workload is the real cause?
Then SIGNAL alone isn't enough, and we'll say so. SHAPE works on the conditions themselves.