Course description

1. Introduction: Understanding Stress and Regulation

• Basics of stress: Definition, causes, and symptoms.
• The physiology of stress: Sympathetic vs. parasympathetic nervous system.
• Effects of chronic stress on body and mind (e.g., on eating and drinking habits).
• The concept of stress regulation: The connection between body and mind.

2. The Science Behind Mind-Body Interventions

• Neuropsychology: How Mind-Body techniques influence the brain and body.
• Research findings on meditation, yoga, breathing techniques, and mindful eating.
• The impact of diet and alcohol on the stress response.
• Case studies: How mindfulness can affect stress and consumption habits.

3. Practical Exercises: Techniques for Stress Regulation

• Breathing Techniques: Diaphragmatic breathing, Slow-Paced Breathing, alternate nostril breathing.
• Mindfulness Practices: Body scan, mindful breathing meditation. Relaxation Techniques: Progressive muscle relaxation (PMR), gentle movement (yoga, Qigong).
• Mindful Eating: Introduction to mindful eating: Slowing down and fully engaging senses (taste, smell, texture). Practice exercise: Mindful eating with a small item (e.g., raisin or chocolate).
• Mindful Alcohol Consumption: Recognizing reasons behind drinking (e.g., stress relief, habit).

4. Developing Personal Stress Regulation Strategies

• Identifying personal stress triggers and symptoms.
• Reflection on habits (e.g., eating or drinking as coping mechanisms).
• Selecting appropriate Mind-Body techniques: Which method fits my lifestyle best?
• Creating a personalized stress regulation plan: Integrating breathing, meditation, and mindful habits.
• Finding alternatives to stress-related eating or drinking.

5. Participant-Led Exercise Development

• Objective: Empowering participants to apply what they have learned creatively and collaboratively.
• Assignment: Participants are tasked with designing their own short stress-regulation exercise (5 - 10 minutes).
• Techniques can include breathing, mindfulness, movement, or creative variations.
• Participants explain the purpose and guide the group through their exercise.

6. Closing: Integration and Inspiration

• Tips for regular practice (e.g., 5-minute exercises, mindful meals).
• Additional resources: Apps, books, courses.
• Group discussion and final reflections.
• Develop and communicate measures and solutions, based on cultural and social psychological theory and evidence, in constructive collaboration with other professionals.