Foundation training is your first stop at the Academy.

Mental wellness is not just the absence of mental illness, but the attainment of happiness and wellbeing. To create positive change in your mental world—to enhance your mental wellness—you need to start by looking within—tuning into your body, your breath, your mind—getting your inside right. If you get the inside right, the outside will fall into place. This is a journey of change inside-out via the practice of holistic self-care—a journey in self-discovery, healing and transformation. The journey in mental wellness begins with you, the moment you decide to take ownership / responsibility of your own wellbeing. The Foundation modules will help you get started on this journey.

Program Outline (Sessions / Topics)

Duration: 3 hours

OTR Orientation

Over-The-Rainbow (OTR) is the mental wellness initiative of the WholeTree Limited, the family charity of Yen-Lu & Yee Ling Chow founded in loving memory of their dear son and only child who ended his own life at the age of 26 after suffering for many years from manic depression. 

OTR is a one-stop hub for youth mental wellness, and a pioneer and trailblazer in the youth mental health space. Join us to learn more about the genesis, our mission and strategy to transform mental wellness for the 21st century - bringing mental wellness to all corners of the society while leading movement in wellbeing.

Duration: 30 minutes

Mental Health 101

Mental health is an integral part of our health. While various factors in our day to day life and/or life crisis can cause poor mental health, there are also predispositions, genes, and trauma that causes mental health issues/ illnesses. Key topics covered include:

• Common Causes and Types of Mental Health Issues among Youth
• Facts and Myths
• Signs and symptoms of the common Mental Health issues
• What to do to support

Duration: 60 minutes

Self-Care 101

“Self-care is giving the world the best of you, instead of what’s left of you.” – Katie Reed.

Mental wellness is not just the absence of mental illness, but the attainment of happiness and well-being. To enhance your mental well-being, you need to start by looking within; tuning into your body, your breath and your mind, to get your inside right. This is a journey in holistic self-care. Key topics covered include:

• Our Beautiful Mind – Our Troubled Mind
• Self-Care: How Full is Your Cup?
• Discovering Your 3 Best Friends
• Tending to Your Mind
• Dealing with Triggers
• Uncovering Your Values
• Listening to Your Heart
• Finding Inner Joy & Happiness 

Duration: 90 minutes

Human relationships are fundamentally about communication and connection. The purpose of communication is to create a common understanding through sharing and to coordinate actions. It involves good listening skills, questioning skills, and creating skillful conversations.  

This one-day highly integrative and intensive coaching program is for anyone who is serious about embarking on the journey of a  Wellbeing Champion . This program comes with a  Certificate of Participation u pon satisfactory completion.

Program Outline (Sessions / Topics)

Duration: 7 hours, inclusive of breaks

Section 1: Foundations of Empathic Communication

• The Human Need to be Heard
• Effective Communication Skills
• Identifying Feelings and Needs 
• Understanding Non-Verbal Communication
• Cultural Awareness in Communication
• Self-awareness in Communication

Section 2: Active Listening & Questioning

• How Listening Helps
• The Art of Deep Listening
• Asking Learning Questions
• Barriers to Effective Listening
• Managing Emotional Triggers
• Mindfulness in Communication
• Non-violent communication basics
• Empathy vs. Sympathy: Understanding the Difference

Section 3: Building Connection & Practice

• Skillful Conversations
• Building Trust through P.A.R.T.
• Activity: Role-Playing and Skills Practice
• Giving and Receiving Feedback
• Conflict Resolution Basics
• Adapting Communication Styles to Different Situations
• Creating Safe Spaces for Dialogue

The Science of Wellbeing Fundamentals is an engaging one-day course introducing participants to the key concepts and scientific research behind wellbeing. Ideal for individuals looking to enhance personal wellbeing or integrate wellbeing principles into their professional practice, this course blends theory with hands-on application.

Participants will explore the foundations of wellbeing through the lens of positive psychology, focusing on both research and real-world strategies. Key topics include the PERMA model—Positive Emotion, Engagement, Relationships, Meaning, and Accomplishment—five essential elements that drive personal flourishing and optimal functioning.

Throughout the course, attendees will engage in interactive sessions featuring mindfulness exercises, goal-setting workshops, and relationship-building activities. By applying evidence-based strategies, participants will gain practical tools to enhance daily life, improve overall life satisfaction, and cultivate a more meaningful, balanced, and fulfilling existence.

This highly interactive and intensive one-day programme is designed for those committed to becoming Wellbeing Champions—leaders in fostering wellbeing for themselves and others. Participants who successfully complete the course will receive a Certificate of Participation.

Program Outline (Sessions / Topics)

Duration: 7 hours, inclusive of breaks

Session 1: Understanding Wellbeing

- Definition and components of wellbeing

- Introduction of wellbeing model  

- Identifying individual wellbeing levels  

- Align actions with individual wellbeing objectives  

Session 2: Positive Emotions  

- Emotions are data  

- The role of positive emotions in elevating wellbeing  

- Positive Psychology interventions to cultivate positive emotions  

Session 3: Engagement  

-Understanding “flow” and its benefits

-Identifying opportunities to experience flow

-Overcoming obstacles to achieving flow

Session 4: Relationships  

- Role relationships in wellbeing  

- Strategies for nurturing and maintaining healthy relationships

- Recognising and leveraging support systems

Session 5: Meaning  

- Defining meaning and wellbeing  

- Sources of meaning in life

- Strategies for creating more meaning in in daily life

Session 6: Accomplishment & Health

- Wellbeing beyond physical health

- Goal setting for sustainable success

- Creating lasting behaviour change

Conclusion and Wrap-Up

- Overview and integration of individual wellbeing plan

- Course evaluation and feedback collection

This one-day intensive course on "Counseling Fundamentals"  for Wellbeing Mentors  offers a comprehensive introduction to the essential concepts and techniques of counseling. Designed for beginners and those looking to enhance their interpersonal skills, the course aims to equip participants with the foundational knowledge and practical tools necessary for effective counseling.

Participants will explore the key stages of the counseling process, develop core skills such as active listening and empathy, and learn to navigate ethical and professional boundaries. The course will also introduce major counseling theories, providing a broad understanding of different approaches.

Through interactive sessions, including role-playing and group discussions, attendees will have the opportunity to practice and refine their skills in a supportive environment. By the end of the day, participants will leave with a deeper understanding of the counseling role, ready to apply these principles in diverse personal and professional settings. This course serves as an ideal stepping stone for further training and development in the counseling field.

This one-day highly integrative and intensive counseling program is for anyone who is serious about embarking on the journey of a  Wellbeing Mentor . This program comes with a  Certificate of Participation  upon satisfactory completion.

Program Outline (Sessions / Topics)

Duration: 7 hours, inclusive of breaks

Welcome and Introduction

- Introductions and icebreaker activity

- Overview of course objectives

- Importance and applications of counseling skills

Session 1: Understanding the Counseling Process

- Definition and goals of counseling

- Key stages in the counseling process

- Different types of counseling (individual, group, and family)

Session 2: Core Counseling Skills

- Active listening: techniques and importance

- Building rapport and establishing trust

- Effective questioning: open vs. closed questions

Session 3: Ethical and Professional Standards

- Confidentiality and its boundaries

- Maintaining professional boundaries

- Cultural competence in counseling practice

Session 4: Introduction to Counseling Theories

- Overview of major theories:

- Cognitive-behavioral therapy (CBT)

- Person-centered therapy

- Solution-focused brief therapy

- Integrative approaches in counseling

Session 5: Practical Application and Role-Playing

- Role-playing exercises in pairs or small groups

- Practicing active listening and empathy

- Giving and receiving constructive feedback

Session 6: Navigating Challenging Situations**

- Strategies for managing resistance and difficult clients

- Recognizing signs of counselor burnout

Session 7: Developing a Personal Counseling Style**

- Reflection on individual strengths and growth areas

- Identifying personal counseling values

- Creating a personal development plan

Conclusion and Wrap-Up

- Recap of key concepts and skills covered

- Open Q&A session

- Course evaluation and feedback collection

This one-day in-person   Introduction to Coaching for Wellbeing Mentors   workshop  is  designed to equip wellbeing mentors with foundational coaching skills tailored to support the wellbeing and personal growth of their mentees. Through a combination of interactive activities, role-playing, and group discussions, participants will explore key coaching techniques such as active listening, asking powerful questions, and setting achievable goals, all within the context of mental health and wellbeing. The workshop will also cover how to create a trusting, supportive environment that fosters emotional resilience and growth. By the end of the workshop, mentors will feel confident in integrating coaching methods into their practice, empowering mentees to overcome challenges and thrive .

This course serves as a stepping stone for further exploration and specialization in the field of coaching. This program comes with a  Certificate of Participation  upon satisfactory completion.

Program Outline (Sessions / Topics)

Duration: 7 hours, inclusive of breaks

Introduction and Overview

- Welcome and participant introductions

- Icebreaker activity

- Learning objectives

Session 1: What is Coaching?

• Definition
• Distinctions between coaching, mentoring, and counseling
• The role of a coach
• Mindset and qualities of an effective coach
• The impact of coaching on personal and professional development

Session 2: Core Coaching Skills

• Building trust and safety with clients 
• Active listening techniques 
• Powerful questioning

Session 3: Applying Coaching to Well-being Conversations

• Introduction to the GROW Model
• Application of the model in Wellness Mentoring
• Case Studies

Session 4: Practicing Coaching Conversations

- Role-playing exercises in coaching pairs or small groups

- Applying skills and model in simulated sessions

- Feedback and group discussion on improvements

Session 5: Integration

- Embodying coaching as a way of communicating & relating effectively

- Q&A

- Closing Circle 

A rich body of research shows that highly successful people hardly ever make it on their own. They enlist the help of the experienced people who can lead them and guide them every step of the way – people to whom they can turn for counsel, for advice, for motivation, for key techniques and strategies that minimize risk and maximize personal success.  Everyone who makes it has a MENTOR.

The key focus of mentoring is to help another individual improve performance and productivity, enhance learning, growth and wellbeing, to achieve  deep human  potential.  The Mentoring Fundamentals program is part of a broader strategy to raise the quality of mentoring and bring mentoring to the forefront of personal growth and development through a formalized training process. 

This highly integrative and intensive one-day program is for anyone who is serious about embarking on the journey of a  Wellbeing Mentor . This program comes with a  Certificate of Participation  upon satisfactory completion.

Program Outline (Sessions / Topics)

Duration: 7 hours, inclusive of breaks

Session 1: About Mentoring

• What is Mentoring - and Why Mentor?
• What makes a Good Mentor?
• HOPE AND COPE Model for Mentoring

Session 2: Skills and Strategies for the Mentoring Journey

• Mentoring Core Communication Skills
• Listening, Observing, Questioning
• Facilitating Progress
• Asking vs Telling, Giving Effective Feedback
• The Mentoring Skills Model

Session 3: Mentoring Inside Out

• Know Thyself: It begins with Self-Awareness 
• Becoming a Self-Mentor
• Wellbeing: Change Inside-Out
• The Heart of Mentoring
• The Journey to Self-Actualization

Session 4: Mentoring  in Action : Application in the Real World

• Application of COPE & HOPE: Scenarios and Case Studies
• Dealing with Perceptions and Biases
• Planning the Journey