Assignment recovery and resilience

Consciously block time for recovery Recovery means finding something to do that acts as a counterbalance to stress, which recharges your batteries, makes you feel good, and thus helps offset the negative effects of too much stress. From the list of recovery strategies in the handout (or by finding activities that work for you, individually), choose … Read more

Exercise inner place of peace

Try to find your inner place of peace on your own twice this week, e.g. by using the following audio file. In case you prefer to do the exercise spontaneously without instructions, we have put together the essential questions for you below. Imagine your ‘dreamland’ – your inner place of peace and think about the … Read more

Assignment positive focus

In stressful situations, try to shift perspective, and if only just for a few moments to consciously look for potentially positive aspects. Do so by remembering a catchphrase for this approach, like “PMA – positive mental attitude” or “stay positive” and repeat that catchphrase several times for a week during less stressful times, ideally while flexing … Read more

Assignment dysfunctional beliefs

Goal: Replace dysfunctional beliefs with functional ones Each of us has beliefs and expectation about how the world works and how people behave. These beliefs develop over the course of our life since early childhood and help us to better navigate the world, relationships and our way of living – they are therefore usually very stable. Unfortunately, … Read more

Assignment stress appraisal

The task of this module (as a follow-up to this video and in preparation towards the next module, in which we’ll talk more about beliefs) is to recognize our roles and expectations that exacerbate stress – and to determine which expectations (from others and ourselves) we might want to stop meeting. 1. Identify your roles … Read more

Assignment reducing stressors

In this module, we’ve looked at how to differentiate between influenceable and non-influenceable stressors. The aim is to focus your energy on making situations less stressful you have control over – and to learn to accept that certain other stressors simple are as they are and it is a waste of time and energy trying to … Read more

Assignment recognizing stressors

1. Start a stress diary Each night, spend a few minutes to reflect on and take notes about any stressful situations you came across during the day. Maintain your stress diary every day at least for one week, ideally for several more. For each stressful situation, keep track not only of the triggers and the intensity … Read more

Assignment stress phases

The strategies for coping with stress can address any of the three phases: Strategies can address the stressors themselves, which trigger a stress response. The aim here is to identify and reduce or eliminate individual challenges, burdens and unnecessary triggers – be it in one’s professional or private life. The external conditions that trigger stress … Read more

Assignment understanding stress

Please determine your current stress level and life satisfaction using the questionnaire in the handout. Then evaluate your answers using the instructions provided, to determine which of the six scenarios best describes your situation. Read through the example coping strategies for your stress level and reflect on your personal coping strategies: How do you typically … Read more

Stress survey

Evaluation of Resilience If you would like to see how your stress management skills and resilience develop during the course, we invite you to complete a short questionnaire at the beginning and end of the course or training. If you complete both questionnaires, you will receive a detailed evaluation of your answers at the end! … Read more