Stress Management Strategies 2300-SMS-OG
The essence of the classes lies in stress and tension reduction techniques. Topics covered during the classes:
THEORETICAL PART
1. Stress - distress and eustress (overview of recent research on stress and resulting anti-stress recommendations)
2. Classical relaxation theories and their modern variations (theories of homeostasis and Walter B. Cannon's "fight or flight" response, A-B-C emotional disturbance by Albert Ellis and GAS by Hans Selye, Edmund Jacobson's theory of relaxation and ideas of Johannes Heinrich Schultz's autogenic training, Herbert Benson's relaxation response, psychological concepts incorporating relaxation: Arnold M. Ludwig and Charles T. Tart, Antoni Kępiński's biological concept incorporating relaxation and its modified version by Andrzej Kokoszka along with his multilevel model of consciousness states in relaxation)
WORKSHOP PART: 3. Techniques for stress reduction:
• Neuromuscular relaxations (Jacobson's progressive muscle relaxation technique)
• Visualizations
• Meditations
• Breathwork
• Wintrebert relaxation
• Massages
• Yoga
• Zen
• Relaxing music
• Nature therapy; forest therapy; the concept of nature deficit
• Stress-reducing diet
Koordynatorzy przedmiotu
Efekty kształcenia
Knowledge: Student knows and understands
• The concept of good and bad stress
• The impact of stress-inducing situations on organism functioning
• Definitions of stress reactions and relaxation responses
• Principles of exercises reducing tension and stress
• Ways to develop mindfulness competencies
• Has basic knowledge of the application of stress reduction techniques
Skills: Student is able to
• Identify the benefits of using relaxation techniques in stressful situations
• Apply a selected relaxation technique in a stressful situation
• Counteract the negative effects of stress (particularly experienced in work situations) in everyday life
Social Competences: Student
• Understands that experiencing stressful situations affects the behaviors of those experiencing them and is open to communication
• Recognizes the source of personal development in working with others
Kryteria oceniania
Working with a selected negative emotion, methods of reducing stress emotions - written assignment.
Literatura
1. Davis, M., Eshelman, E. R., & McKay, M. (2008). The Relaxation and Stress Reduction Workbook.
2. Kabat-Zinn, J. (2013). Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness.
3. Biegel, G. M. (2009). The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress.
4. Sapolsky, R. M. (2004). Why Zebras Don't Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping.
5. Van der Kolk, B. A. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.
6. Benson, H. (2008). The Relaxation Response.
7. Brach, T. (2004). Radical Acceptance: Embracing Your Life With the Heart of a Buddha.
8. Greenberger, D., & Padesky, C. A. (2015). Mind Over Mood: Change How You Feel by Changing the Way You Think.
Więcej informacji
Dodatkowe informacje (np. o kalendarzu rejestracji, prowadzących zajęcia, lokalizacji i terminach zajęć) mogą być dostępne w serwisie USOSweb: