Objectives
- To explore the possibilities of building personal endurance and resilience.
- To recognize mechanisms of stress response, how it affects our behavior and thinking.
- To inspire by the principles of Mindfulness for developing personal stability.
- To learn techniques and practices for systematic work on own resilience.
- To learn the technique of stress self-coaching for challenging situations.
Course Content
Stress levels and personal resilience
- Resilience – the ability to withstand adverse situations
- Weakened by comfort and mental fragility
- Stress as a vaccine, vaccination by stress against stress
Reactions to stress
- Three phases of the physiological response to stress – Alarm, Resistance, Exhaustion
- Risk of accumulated work
- Acute versus chronic fatigue
- Pomodoro Technique – preventing exhaustion from demanding tasks and multitasking
Mindfulness
- Ability to focus my attention
- Mindfulness-based stress reduction
- Restoring focus
Stress self-coaching
- Inner shock shield – an effective resilience technique for challenging stress situations
- Managing energy and motivation in a stressful environment
- Energy Boiler
In the Mental gym
- The link between emotions and automatic reactions
- Automatic negative thoughts
- Cognitive restructuring
Journey to resilience
- 10 rules on the road to greater resilience
- Sleep is second to none
- Psychology of gratitude
Work with personal application plan
