Mindful Strategies for Stress Management and Well-Being

Course overview

This immersive 5-day course is designed to equip participants with practical strategies and mindful techniques to effectively manage stress, prevent burnout, and cultivate overall well-being. Through a comprehensive exploration of the mind-body connection, participants will gain a profound understanding of the nature of stress, its consequences, and the powerful tools available to transform stressful beliefs and restore balance.

The course will delve into the fundamental principles of emotional freedom techniques, introducing participants to a simple yet powerful process that teaches how to transform stressful beliefs and emotions. Participants will acquire in-depth knowledge of the theory and practices of mindfulness, breathing exercises, healthy nutrition, and conscious communication, enabling them to implement these tools in their daily lives and minimize the detrimental effects of stress.

Emphasis will be placed on enhancing emotional self-awareness, developing practical coping strategies for difficult emotions, and improving emotional balance. Participants will learn to identify their stress triggers and emotional triggers, equipping them with new, more resourceful strategies for managing stress and promoting overall well-being.

The course will explore the importance of nurturing healthy relationships, conscious communication, and conflict resolution, providing participants with the skills to create supportive and nurturing environments that foster personal and professional growth.
To enhance the learning experience and provide a cultural context, the course will incorporate a guided visit to a local museum, heritage site, or eco-conscious initiative. This visit will allow participants to explore the cultural richness of the area, draw inspiration from sustainable practices, and gain insights into incorporating inclusive and green dimensions into their stress management and well-being practices.

Tentative schedule:

Day 1: Understanding stress and its impact

  • Icebreakers and networking activities
  • Introduction to the course and participants
  • Overview of the course methodology and expectations
  • Defining stress and burnout: Physical, emotional, mental, and behavioral symptoms
  • Exploring the relationship between thoughts, emotions, and stress
  • Group discussions: Sharing personal experiences and challenges with stress

Day 2: Mind-body connection and stress management techniques

  • Understanding the fight-or-flight response and its effects on the brain and body
  • Effective ways of handling stress: Breathing practices and mindfulness
  • The science and technology of mindfulness
  • Relaxation exercises for stress management
  • Harnessing the healing power of the five senses

Day 3: Mindful practices and cultural exploration

  • Mindful exercises for stress relief
  • Conscious communication and active listening
  • Conflict resolution strategies
  • Cultural visit (e.g. museum, heritage site) guided in English to explore local heritage and sustainability practices
  • Group discussion: Nature as a remedy for stress

Day 4: Emotional intelligence and healthy relationships

  • Enhancing emotional self-awareness and emotional intelligence
  • Identifying stress triggers and emotional triggers
  • Developing resourceful strategies for coping with difficult emotions
  • The principles of healthy relationships and nurturing connections

Day 5: Integrating mindfulness and course wrap-up

  • Individualized responses to stress: Tailored strategies and action plans
  • Relaxation visualizations and guided imagery
  • Summary and reflection on course learnings
  • Course evaluation and feedback
  • Certification ceremony

The classes typically run from 9 in the morning to 2 in the afternoon, with the afternoon and evening reserved for self-reflection and individual study. However, the course schedule may be adjusted to accommodate the preferences of the participants and the availability of instructors or external learning locations. Participants will receive the finalized schedule well in advance, allowing ample time for preparation and planning.

Learning outcomes:

The participants will be able to:

  • Analyze the nature of stress, its consequences, and the mind-body connection in relation to stress management and well-being.
  • Implement emotional freedom techniques and mindful practices to transform stressful beliefs and restore emotional balance.
  • Develop practical coping strategies for difficult emotions, enhancing emotional self-awareness and emotional intelligence.
  • Identify stress triggers and emotional triggers, and formulate new, more resourceful strategies for managing stress and promoting overall well-being.
  • Integrate conscious communication, active listening, and conflict resolution strategies to nurture healthy relationships and create supportive environments.
  • Utilize relaxation exercises, visualization techniques, and guided imagery to cultivate resilience and promote stress relief.
  • Evaluate the impact of healthy nutrition, mindful movement practices, and harnessing the healing power of the five senses on stress management and well-being.
  • Collaborate with fellow participants to share experiences, strategies, and best practices for cultivating resilience and preventing burnout.
  • Incorporate cultural elements and inspiration from local heritage and sustainable practices into their stress management and well-being practices, promoting inclusive and environmentally conscious approaches.
  • Develop a personalized action plan for integrating mindful strategies, healthy lifestyle habits, and stress management techniques into their daily lives, fostering long-term resilience and well-being.

Course fee:

  • 400 euro per participant (covered entirely by the Erasmus grant)

Course fee includes:

  • At least 25 hours of course content;
  • Course materials;
  • Certificate of participation;
  • Europass, on request;
  • Learning / Mobility Agreement;
  • Visits to local institutions, if available;
  • Personalized support;
  • Free high-speed WIFI internet at the POU Čakovec premises;
  • Refreshments;
  • Administration costs;
  • Dissemination materials.
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