The Legacee Academy

Work Skills For Individuals & Organizations

Reduce Your Stress


Learn Skills That Reduce The impact of stress

Stress is the great thief which steals what is most precious to us. 

It robs us of precious days, weeks, months and years — unless we take action to protect ourselves. 

Foundation Skills

3 Relaxation Responses. This is the  foundation upon which you can build.

Reflection. This process helps us grow and learn from experience.

Advanced Skills

Resilience. Thought and our beliefs are also the basis for thinking and our anxieties and fears. 

Mindfulness. Control of attention reduces stressors. 

"No one is free under the thrall of stress." — Murray Johannsen

“Rowing harder doesn’t help if the boat is headed in the wrong direction.” — Kenichi Ohmae

Choose A Learning Approach
                               Right  For  You

    • 09-May-2022
    • 06-Jun-2022
    • Take on Online Self-Paced Course (For Expertise) OR as Dual Track Coaching (For Skills)

    Anything really worth doing, is going to be difficult. 

    And since most everyone will face difficulties at some point of life, it is important to understand how resiliency works and how mental toughness can be enhanced.

    Learning Objectives

    • What resilience is — what it isn't
    • What it takes to increase your mental toughness
    • Why all great success rests on a foundation of resilience
    • The nature of control in achieving success — both internal locus and external.
    • How not to respond to adversity—the trap of learned helplessness.
    • Take assessments, perform exercises and do application assignments

    • 23-May-2022
    • 13-Jun-2022
    • 4-Module Full Class

    “Everyone thinks of changing the world, but no one thinks of changing himself.” -- Leo Tolstoy

    Taking This Program Allows You to:

    • Counter burnout by activating natural relaxation responses lying inactive within the mind & body.
    • Develop a set of skills leading to a state of mind for deep relaxation that counters stress.
    • Choose between delivery by individualized coaching or to larger groups online.

    Choose a Time • Talk With One of Our Advisors • Act Now

    What Are Some Symptoms of Stress?

    Symptoms vary a great deal. Typically, the signs are subtle. One sees things such as:

    Decreasing vitality and energy

    Feeling a Lack of control

    Repetition of behaviors that don't work

    Creativity being blocked

    Reduced conscientiousness,

    Increasing levels of mistakes and more mistakes

    Growing feelings of anxiety and even panic

    Disillusionment and alienation from work

    Eventually, you see:

    Acting out

    Extreme social isolation and unwillingness to engage

    Inability to concentrate

    Complaints of endless fatigue.
    The Inability to do basic job functions resulting in termination

    Access Learning Methods That Work

    "The greatest performance gap is not between understanding and ignorance. It's between knowing and doing." — M. Johannsen

    Inside the class there are a number of audios and videos providing samples of how one should practice. And there are exercises to go through and assignments to complete. The class also contains discussion forums and methods to get feedback from the instructor and class participants. The focus is on building skills and driving to mastery.

    This programs includes:

    • 7  videos (Legacee, Ted & YouTube)
    • 28 carefully chosen articles
    • 2 Psychology Podcasts
    • 4 Discussions
    • 7 Audio Instruction Guides
    • 8 Tools for feedback & reflection
    • 1 Self-Assessment
    • 5 types of exercise
    • 5 practice assignments

      Module 1: Using the Breath To Relax

      Image Source; National Cancer Institute. Anatomy of the respiratory system, showing the trachea and both lungs, diaphram, and their lobes and airways.


      For many, there is a vague understanding that when anxious, one breathes faster and shallower. At extreme levels of stress, some start breathing “like a dog” and will even hyperventilate. However, the reverse is also true, breathing slowly and deeply relaxes the mind and the body. However, few people understand how to use the breath to relax. This module will show you how to use the deep breath technique to quickly relax IN NORMAL WORK SITUATIONS.

      Learning Objectives:

      • Discover the relationship between the breath and feeling anxious or feeling relaxed.
      • Experiment with slow breathing to control and reduce stress.
      • Practice using the deep breath technique to reduce anxiety.

      Application Assignment

      • Practice using 3 different variations of the Deep Breath Technique to reduce the impact of stressors in our life.

      Module 2: Progressive Relaxation: Getting the Stress Out Of Your Muscles

      Source: Welcome Trust. Muscles Man’, Pseudo-Galen, Anathomia


      A state of burnout has other impacts on the body. One of the more common affects is that stress induces voluntary muscle contraction. Muscles so affected spasm (contract) and will not release. If the spasm continues or strengthens, it results in discomfort or pain. This technique focuses on how to scan the body and then reduce the amount of stress held. Progressive relaxation does not require stretching. Also, while Jacobson's original technique requires one to first contract a certain muscle group before relaxing it, the technique that we use simply has the mind focus on an area and relax those muscles.

      Learning Objectives:

      • Know how to focus your attention on different muscle groups

        Application Assignments

        • Learn how to relax the different voluntary muscles in the body.

          Module 3: Using Meditation To Calm Down, Lighten Up and Relax

          An example of a meditation object. This Mandala was made available as a post on Google+ by the Dalai Lama


          Stress is associated with a physiological mechanism known as the “fight, flight or freeze” response. Meditation is associated with the exact opposite mechanism, the relaxation response. So while stress results in anxiety and worry, meditation generates peace and serenity.

          Meditation has been used for thousands of years in the East, but it is relatively new to the West. Since it is relatively new, most people don’t understand its benefits. This module explains the primary benefits and how to practice meditation.

          Learning Objectives

          • Understand the physical and psychological benefits associated with the regular practice of meditation.
          • Discover the positive aspect of meditation on the mind and body.
          • Learn the access steps necessary to enter a meditative state.

          Application Assignments

          • Practice accessing the meditative state.
          • While meditating, choose between several different types of meditation objects.
          • Explore how to better use this special state of mind.
          Module 4: How Stress Affects the Mind-Body

          Image by: Uoaei1 Das Kreuz am Blassenstein bei Scheibbs (Niederösterreich), darunter dichter Nebel im Erlauf- und Donautal.


          Many people with rotten stress management techniques end up needing professional help. In some cases, this cry for help comes for the ravages of acute stress; in other cases, the health professional is seeing the impact of chronic stress associated with burnout.

          Chronic stress is a contributing factor to conditions such as hypertension (high blood pressure), ulcers, and atherosclerosis (closing of the arteries, typically around the heart.) While acute stress generates anxiety, worry and is associated nasty emotions such as anger.

          The module helps you understand the distress associated with stress.

          Learning Objectives

          • Discover the impact of acute and chronic stress on the body.
          • Know how stress impacts the normal functioning of the mind.
          • Know the relationship between stress, illness and immune suppression.
          • Understand how increasing stress levels impact work performance.

          Application Assignment

          • Produce a personal profile documenting your intellectual, emotional, behavioral, contextual and physiological stress symptoms.

        Our Four Phase Delivery Process

        Need Analysis


        a. Choose a role or map your skills on the stage of business (Optional but highly recommended)

        b. For Expertise, choose your ConcentrationFull Class, or self-paced module.

        c. For Skills, decide on either Dual Track Coachingor Impact Coaching. Contact us to coordinate on module(s).


        This part of the process is easy. It's like buying any product by credit card for the first time. 


        1. Choose a public program on this site OR contact us for customized training. 

        2. Register and pay for the course of learning.

        3. Fill Out Your Profile.

        4. Stay on top of the orientation emails you will receive. 


        Taking on orientation program is optional, but highly recommended. We run three orientations:

        1. Orient Yourself to Moodle. Never taken on online class? We got you covered.

        2. Enhance Expertise. For the full classes, we focus on improving reading comprehension, focusing attention, and how to reduce the forgetting curve.

        3. Upgrade Skills. Few know how to practice. Fewer still know the mental practices that accelerate skill development.


        Engage in one or more of our four, six, twelve or sixteen- week courses. 

        Proof of learning does not involve grades (unless needed for employer reimbursement). As evidence of successful completion you receive a certificate (for expertise) and badges (for coaching). 

        Develop artifacts elated to the work you do in a course. This can be shared on sites like Linkedin as part of your profile.  

        Finally, reflect on experience to develop lessons learned. 

        Strive For Mastery

        Mastery Level 1: Developing Expertise

        Mastery Level 2: Developing Skills

        Bring Learning Inside Your Organization


        Questions? Contact  Us

        24/7 voicemail at: 

        1-805- 409-0180.

        Contact us by email


        Make an appointment

        In self-paced courses, you completely access all materials at course start. 

        You do assignments and exercises at your own pace within a 30-day window. Assignments and exercises are not graded.

        The Full Class format assumes an instructor led class with students. You receive feedback on your work and interact with others. Each module is open for two-weeks — one week to read, one week to apply.

        Dual Track Coaching is mentoring and coaching with you in mind. You are expected to read the articles, view the videos and recall what’s important. And you are expected to apply and practice what you learn. Plus you interact with your Master Instructor weekly for the 30-days the course is open. 

        About The Program Designer

        I hope rather than just giving you a dull bio, that you don't mind my sharing a bit of philosophy. 

        Honestly, I do enjoy the teaching. But the way it's normally done is pretty boring. What makes these programs exciting and worthwhile is coaching and mentoring in the level II learning programs.

        In our weekly conferences, it's a joy to hear about how you plan on applying the theory, feel good about the joy of your success and feel sad at the failures (this is applied learning after all).

        There are no grades but there is feedback.  If you have questions, feel free to Connect on Linkedin 

        Murray Johannsen 

        About Legacee

        We focus on growing the timeless skills universities typically don't teach or don't do well; but that corporations and government covet. These include the skill-sets needed to: lead, master skills and excel at digital marketing. 

        Instructor Bio

        Besides running the Legacee suite of learning programs, he teaches as an adjunct professor and management instructor at UCLA and other universities. Murray has a B.S. in Pharmacy, an MBA from the University of Iowa; and a M. A. in Psychology from Harvard University. 

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