Do you hold your ground under pressure?
How inner clarity translates into outward impact.
Your mental clarity, your fundament
Upskilled translates complex psychological principles into clear, structured training programmes that systematically build mental strength. Rather than relying on one-off conversations or theoretical insights, we create learning and training environments where people actively practise how to think, respond and perform under real-world conditions. Consistent application and repetition are at the heart of our approach.
Inner clarity is the foundation of mental strength and underpins all our interventions. It rests on four interconnected capabilities:
Inner awareness: Recognising what is happening within you.
Self-awareness: Understanding why you think, feel and react the way you do.
Self-management: Directing your thoughts and breaking unhelpful patterns to consciously influence your emotions and behaviour.
Self-confidence: Knowing your capabilities and trusting yourself to draw on them when it matters most.
The content of our training programmes, coaching sessions and community offerings (membership) is organised into three progressive phases:
Phase 1: Building your foundation This phase is all about inner clarity and self-determination. When you learn to recognise your thoughts and physical sensations with greater awareness, and understand why you feel the way you do, you can respond to them more effectively. This sense of agency builds trust in your own abilities and strengthens your confidence in navigating life's challenges.
Phase 2: Integration Ready to explore one of the four foundational capabilities in greater depth? Want to get to know your inner team more closely? Strengthen your ability to direct your thoughts? Develop a clearer vision for your future and translate it into meaningful goals? This phase offers training programmes and practical insights to help you deepen your understanding and develop these and other key capabilities.
Phase 3: Expansion Building on inner clarity, we turn our attention to outward impact. This phase offers training programmes covering topics such as personal branding, communication, stakeholder management and conflict management, among others. The focus is on strengthening how you show up and make an impact in the world around you. Whether through more effective communication as a leader or more intentional interactions with the people around you, these programmes help you translate inner clarity into meaningful action.
Designed for people who want to take ownership of their choices, act with intention and create a life that truly reflects who they are.
Through structured training and deliberate practice, our clients develop the ability to direct their thoughts, regulate their emotions and make clearer decisions. Over time, this builds a sense of control and self-confidence that doesn't depend on motivation or external circumstances.
Rather than constantly searching for new answers, they develop a reliable approach they can draw on, even in challenging situations.Not more ideas. Not more motivation. Just clearer thinking, better decisions and consistent action.
Do you hold your ground under pressure?
Do you make conscious decisions and stay in control of your actions, even under pressure? How resilient is your self-confidence when you're put to the test? Our current training programme focuses on mental strength. Why? Because mental strength is the foundation of a fulfilling life.
The four foundational elements of our Mental Strength programme are:
Notice what’s within
Are you consciously aware of what's happening in your mind and body? Through the training, you'll learn to recognise your thoughts and emotions with greater awareness. You can expect to develop:
Improved concentration through attention training.
Greater presence in the moment by learning to reduce mind-wandering.
A stronger sense of inner calm and connection with yourself.
Understand your patterns
Do you understand your inner reactions and where they come from? Through the training, you'll gain a deeper understanding of your thought and emotional patterns, enabling you to develop:
Greater control over your thoughts and improved focus.
More control and freedom in how you respond, by recognising and breaking recurring triggers and automatic patterns.
Respond smartly
Are you in control of your mood, or is your mood still in control of you? You'll practise new thought patterns and behaviours to develop:
Greater influence over your mood and emotions.
Fewer negative thought patterns by recognising and understanding your inner saboteurs.
More energy and motivation by identifying and activating your strengths.
Realise your potential
Are you already living up to your full potential, grounded in mental strength? By the end of the programme, you'll have a clearer understanding of your potential and the confidence to put it into action. You will experience:
Confidence built on an honest understanding of yourself, your strengths and potential.
A clear direction guided by your personal vision.
Stronger mental resilience and the ability to navigate challenges with confidence.
What are the core elements of the Mental Strength training?
12 hours of facilitated virtual group coaching (90-minute sessions every two weeks)
8 modules covering practical foundations of mental strength, with a focus on applying what you learn
Workbook with 112 pages, which you can work through at your own pace
Groups of no more than 15 like-minded people, with space to explore your individual topics
Facilitation by Crista Henggeler
All of this is included for CHF 660.00. And then, there’s you, upskilled.
Helpful information
Find out more about how the programme works in the training structure.
You can explore selected pages from the programme workbook in this section.
Find out more about how virtual coaching works and what to expect here.
Sign up now for the next training!
Learn alongside others who are equally committed to personal growth. Sign up for the next programme and become part of our community!
Not sure whether the programme is right for you? Get in touch and we’ll help you find the content and format that best suit your needs.
How does the training work?
We begin each module with a thought-provoking prompt, such as a question that invites you to reflect, step out of your everyday routine and engage with the topic at hand.
Next, we introduce the topic and share key insights. You’ll then move into small virtual breakout groups to apply what you’ve learned to your own experiences and explore the ideas further with your peers. Afterwards, we come back together as a group to share our insights before moving on to the next topic.
The programme is designed around practical application. This means you’ll receive short, focused inputs that you can immediately put into practice and relate to your own experiences.
You’ll also be paired with a buddy who will help you stay focused on your goals, refine your direction along the way and coach you as you work towards achieving them. And you’ll take on the role of coach, too, supporting your buddy throughout their journey. For other topics, we’ll mix up the breakout groups so you can benefit from as many different perspectives within the community as possible.
The programme also includes engaging challenges. You’ll start a personal challenge to gain a better understanding of your thought patterns. You’ll learn how to scan your body and observe your thoughts with greater awareness.
During and between sessions, you can capture your insights and reflections in your personal workbook. Here’s an example: an excerpt from Module 3, «Values», of the workbook.
Throughout the individual modules, we’ll address your personal questions and concerns. The small-group sessions also give you the opportunity to share your experiences and explore your topics in greater depth with others.
A glimpse into the workbook
The Mental Strength workbook is the foundation and framework specifically designed for this programme. Across 112 pages, it introduces the core knowledge behind the four key areas: attention, awareness, self-management and self-confidence.
Each area is complemented by thought-provoking prompts and reflection exercises that you work through both individually and as part of the group. This allows you to continuously apply what you learn to your everyday life, putting new insights into practice as you go.
Below, you’ll find a selection of pages from the workbook to give you an idea of its content and structure.
Does virtual coaching work?
Yes. And often even better than you might expect.
Virtual group coaching creates a unique space: participants join from the comfort of their own surroundings, without the need to travel or maintain a particular professional image. This helps lower barriers and encourages openness.
Carefully designed breakout sessions create a natural rhythm between connection and reflection: listening, sharing, writing and thinking together. Digital tools offer different ways to express yourself, whether verbally, in writing or visually, allowing everyone to find the approach that works best for them.
Connections form quickly, too. By the second module, strangers often become allies, sharing a personal journey of growth. Many stay in touch beyond the sessions, arrange to meet and continue supporting one another.
Another advantage is the diversity within the group. You meet people you might rarely cross paths with in everyday life. This brings fresh perspectives, fosters psychological safety and allows trust to grow. Not despite the virtual setting, but because of it.
My experience has shown me that virtual coaching is not a compromise. It creates a distinct and effective learning space: one that brings people together, encourages focus and feels surprisingly human.
Clarity of thought is where it all begins
In this phase, we deepen selected elements of the foundational Mental Strength training. All four elements of self-efficacy can be further developed through individual coaching, dedicated training programmes or practical resources.
Are you leading your inner team, or is it leading you?
Strengthen your inner team by identifying and exploring its individual players. This involves analysing your typical thoughts, feelings and behaviours, including the situations and people that trigger them.
The result? You learn to anticipate triggering situations, prepare for them and navigate them with confidence. You can make important personal decisions from a place of inner alignment, with the right parts of your inner team in the lead. And much more.
Want to find out more? In the video below, I introduce the core concepts. Further training programmes will be available soon.
How does self-confidence actually develop?
For most people, the answer seems obvious: through experiences of success. But how, then, do we explain why seemingly successful people, such as elite athletes, can still struggle with low self-confidence?
Self-confidence develops and deepens through other mechanisms. Would you like to learn what they are? The workbook below guides you through the key principles and exercises.
Training programmes on self-confidence will be available soon. Here, self-confidence means trusting in your own ability to influence outcomes and successfully navigate situations. It is about confidence in your own self-efficacy, not simply being self-aware.
Live with self-determination. Lead with confidence.
Building outward impact on a foundation of inner clarity. In this phase, we offer training programmes in communication, personal branding, stakeholder management, conflict management and other areas where our clients want to excel in both their professional and personal lives.
The aim of these programmes and learning inputs is to strengthen the impact you make in the world around you. For example, by communicating with greater clarity and purpose in your leadership role and everyday interactions.
Designed for people who want to act with self-determination and create a life that reflects their full potential.
Training programmes and resources to create impact
How clear and effective is your communication?
Communication is part of everyday life, yet it remains a complex skill. In our focused training sessions, we concentrate on a small number of practical tools that make a difference in a wide range of situations. These include structuring your message with purpose, analysing your own communication patterns and developing your presence and delivery.
Just as important as conveying a message effectively or confidently leading a meeting is the mindset behind how you show up. We explore this through the lens of personal branding. This is particularly important when stepping into a new leadership role or navigating changing team dynamics. Prepare for your next big presentation or career move with the following programmes and resources:
Are you empowering your team and developing future talent?
There are countless leadership training programmes. Our approach is also rooted in mental strength.
Collective mental strength means that a team can consciously shape the way it works together. Team members recognise dynamics early, address difficult topics, take ownership and make sound decisions, even under pressure. Rather than getting stuck in silos, conflict or blame, they learn to use different perspectives constructively and develop solutions together.
This builds trust, creates clarity and fosters a culture in which people work together effectively and navigate change successfully.
FAQ
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All Upskilled formats, including training programmes, coaching and the community, are rooted in mental strength.
Our offering includes foundational training in mental strength, advanced programmes that deepen specific capabilities, and expansion programmes that help you translate inner clarity into outward impact. These include topics such as communication and personal branding.
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To support your development, we work with three key elements:
Training sessions
Group sessions are interactive and experiential. The facilitator introduces key concepts, which you then apply to your own experiences and explore further. Together, we reflect on these insights as a group. In smaller breakout groups, you have the opportunity to dive deeper into your individual topics.
Preparation and follow-up
Before and after each group coaching session, which takes place on the same day of the week, you prepare and reflect using the workbook and the topics discussed in the previous session. These activities mainly involve self-experiments and reflecting on your experiences to draw meaningful insights.
Putting learning into practice
To internalise what you learn and make it stick, you need to apply it in your professional and personal life. Real growth happens when learning translates into everyday behaviour and new habits begin to form. This requires time and sufficient mental capacity to challenge familiar ways of thinking and develop new ones.
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Group training and coaching are highly effective for several reasons. First, participants often find it reassuring to realise that others face similar challenges. They discover that they are not alone in what they experience.
Second, the approach draws on social learning. We don't have to make every mistake ourselves. We can learn from others who have already made mistakes, reflected on them and gained valuable insights.
The training is structured into 90-minute sessions held weekly or every two weeks. The time between sessions allows participants to deepen their learning and put it into practice in everyday life.
Spread over several weeks, this process supports lasting change, giving new ways of thinking and behaving time to take root and become more firmly established in the brain.
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Absolutely! During the training sessions, you’ll receive short inputs in the full group, which we then discuss together. This is followed by several breakout sessions, where you’ll work in pairs to apply what you’ve learned to your own situation.
You’ll also have regular opportunities to bring up the topics that matter most to you in the full group and receive direct coaching from Crista.
Throughout the programme, you can capture your insights and reflections in your personal workbook. It’s a resource you’ll keep long after the training has ended, serving as a valuable reference you can return to for years to come.
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Participants need a genuine interest in personal growth and the discipline to complete preparation and follow-up activities independently between sessions.
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Group coaching sessions (online training) take place at fixed, scheduled times. Each module lasts 90 minutes. If you miss a session, you can catch up independently using the corresponding workbook. The facilitator is available to answer any questions you may have.
Additional training materials, such as workbooks and videos, are available for you to work through at your own pace.
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Our online training sessions take place via Microsoft Teams with video enabled. You don’t need a Microsoft 365 licence to participate. Simply use the link provided in your calendar invitation before the session to join via the web app.
We also recommend joining from a quiet, private space. To get the most out of the training, you need an environment where you can speak openly about sensitive topics without interruptions and be fully present to support and engage with other participants.
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You can register through our online shop, where you can select your preferred training programme and pay online.
For training programmes, you’ll receive an immediate payment confirmation, followed by a registration confirmation from Crista within 48 hours. Closer to the start date, you’ll receive all the information you need to take part, along with your personal workbook.
If you purchase an individual workbook, you’ll receive the download link immediately after payment.
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Simply get in touch with Crista. We’d be happy to arrange a conversation to answer your questions and help you decide whether the programme is right for you.
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Members of the Upskilled Community benefit from reduced prices and exclusive early access to event and training registrations.
We also want to make our training programmes accessible to people with limited financial means. If you would like to take part but cannot afford the full fee, please send Crista a message explaining your motivation.
Depending on availability, Crista offers one or two places per training programme at a significantly reduced rate.
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Yes. Our training programmes are ideally suited for teams and entire organisations.
Participants are divided into groups of no more than 20 people per training group. The groups run in parallel during the same weeks, allowing everyone to start and complete the programme together.
Experience shows that when a sufficiently large number of employees take part, the training can have a culture-building and transformative effect across the entire organisation.
Find out more on our corporate training page.