The “Reducing Stress” module offers a comprehensive guidance towards a more relaxed and balanced life using a holistic toolkit for stress reduction and mental well-being. With series of micro-trainings you will be guided to cultivate mindfulness with a foundational course on meditation and relaxation, delve into the science behind stress and its effects on your physical and mental well-being, and explore the profound benefits of mindfulness for improving overall life quality. The module offers you the opportunity to learn effective techniques, methods, and practice, accompanied by real-life examples and invaluable tips.
Curriculum
- 9 Sections
- 9 Lessons
- Lifetime
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- About StressIn this micro-training you will learn a scientific background of stress, how it affects our lives and how to recognize signs of acute and chronic stress. What you will need: a piece of paper and something to write with.1
- Meditation & RelaxationIn this micro-training you will learn how to become more mindful by practicing basics of meditation and relaxation. You will experience a transformative power of meditation in enhancing mental and physical health and improving overall life quality. Through practical exercises "Maintaining a Meditation Diary" and "Designing your ideal meditation space" you will easily integrate mindfulness into your daily life. What you will need: Head-phones. Optionally a journal and a pen to write down your observations.1
- MindfulnessIn this micro-training you will discover mindfulness, its advantages and the art of practicing it. You will be practicing the art of mindfulness to enhance your well-being and presence in the moment. With this practice you will gain a better insight into the default mode network and the role of meditation in mindfulness. You will learn from practical examples, valuable tips and a guided exercise to experience mindfulness firsthand. What you will need: Head-phones. Pleasant space to perform the exercise.1
- Creativity for stress reliefIn this micro-training you will learn how to boost creativity for stress relief, have less stress in your life and nurture mental strength by using colours, art, movement and creative approaches. What you will need: Coloured pencils or markers. Colouring pages which you will find as downloadable resources.1
- Connect with NatureIn this micro-training you will explore the benefits of spending time in nature. You will discover how nature can helps you maintain and improve mental health, provide stress relief and boost your mood. What you will need: Head-phones.1
- Tree of LifeIn this micro-training you will learn how to use the exercise "Tree of Life". The exercise utilizes a visual metaphor in which a "Tree" symbolizes "Your Life" – the past, present, and future. You will learn how to employ this exercise in stressful decision-making situations, for gaining clarity for the next steps you wish to make in your life and to help you reflect, align and empower your values and strengths. What you will need: Several sheets of paper, pens, pencils and colours (optional).1
- Improve your FocusIn this micro-training you will discover the profound influence of breathing on stress relief and enhancing focus in this lesson. You will learn practical techniques to calm your mind and excel in challenging situations like exams. What you will need: Head-phones. A quiet place to sit.1
- Improve your PerformanceIn this micro-training you will explore the connection between breathing and stress relief for improved physical performance. This training provides a guidance into what is effective and what to steer clear of, by offering valuable exercises, tips and insights to help you achieve a peak performance. What you will need: Head-phones. A quiet place to sit.1
- Improve your SleepIn this micro-training you will learn about the impact of breathing on stress relief and how to improve your sleep, calm down and relax. This training offers an explanation exercises and tips about what works, what doesn't work and what to avoid. What you will need: Head-phones. A quiet place to sit.1
