Stress Competency and Resilience Program

“Serene and Safe in Stress”

This learning video (12 ‘, in german) describes why and how long-term stress has destructive consequences on health. The stress “traffic light” is the core element of our stress management training program. The program consists of basic and supplementary modules, which can be combined with each other in a tailor-made way. Duration and time distribution can be adapted to the specific needs.


Introduction and program main contents

The prevention program “Serene and safe in stress” is aimed at healthy adults (aged 18 and over) with stress levels, who wish to better cope with daily stress and thus to prevent stress-related impairment of their physical and mental health. It can be offered target group specific, e.g. for persons in specific life situations or phases or for members of certain professional groups.

Checkliste: warning signals for persistent stress

Based on this checklist, the everyday situations are identified that are perceived as stressors by the respective person. Some examples are:

  • Tightness in the chest
  • Palpitations, heart bites
  • sleep disorders
  • a headache
  • Sexual dysfunction
  • Etc.

Everyday burdens as stressors

In this phase, it is important to identify the strains that contribute to the duration of stress. Common examples are:

  • Deadline pressure, time trouble, rushing
  • Marital or partnership conflicts
  • Dissatisfaction with my job
  • Constant accessibility
  • Etc.

Mental training: recognize your own stress amplifiers

Stress is the result of personal perceptions and evaluations. If, after assessing a stressful situation, a person finds that they can not cope with this situation, and they can neither change it nor escape, a stress reaction ensues. The feeling of helplessness is the result of one’s own attitudes and behavior patterns. Examples of such stress-exacerbating thought patterns are:

  • “That does not exist!” – thinking
  • Look at the negative
  • Keep control! – Think
  • perfectionism
  • Hold on!
  • Etc.

Our mental training exercises aim at changing such attitudes through positive perspectives and to free oneself from the alleged constraints.

Regeneration training: consciously integrate relaxation into everyday life

In the training blocks relaxation techniques such as progressive muscle relaxation and meditation are trained. In addition to practicing relaxation techniques regularly, we recommend other activities such as:

  • Regular physical exercise
  • Adequate sleep
  • A healthy, varied diet
  • Taking care of the own non-professional social network
  • a regular balance through hobbies and leisure activities
  • Learn to enjoy the little things of everyday life