Controlled by Stress or Stress under Control?

Coping with Stress and Staying Healthy at Work

Keywords:

Warning signals, self-assessment, developing resilience, coping with stress, relaxation techniques, mental techniques, mindfulness, healthy self-leadership

Introduction to the course topics:

A doctoral project is a challenging and sometimes demanding endeavor. It requires a lot of energy, commitment and stamina. Hence, maintaining a good work-life-balance is key and will remain relevant throughout your professional life. A large number of employees is affected by stress-related disease at some point of their career. However, it does not have to get that far!

Would you like to actively prepare and protect yourself against a potential burnout? Do you feel exhausted and would like to know how to realign and balance your vitality and your personal life with your commitment for your doctoral project?

This workshop provides you with an overview of warning signals and critical factors. You will receive check lists in order to identify relevant signals at an early stage. Special interest will be paid to factors that enhance your health and prove useful as “first aid kit” when feeling exhausted.

Case examples and suggestions together with practical exercises and self-reflection help you transfer your newly acquired knowledge. At the end of the workshop you will be able to identify critical pitfalls coming from stress, handle them in a more relaxed and constructive way thus using them for your own benefit.

Course aims:

• Identify warning signals of stress-related disease, understand neurobiological implications and consequences of permanent stress. Reflect on own stress response patterns
• Learn about helpful factors and take away a “first aid kit“ for times when feeling exhausted
• Competence to maintain motivation and joy in (work-) life, including the ability to deal with setbacks

Teaching methods:

Input, polls, check lists, self-assessment tests, practical examples, practical exercises, group discussions in breakout rooms, self-reflection elements

This course fits doctoral candidates in the following phase:

at the beginning of the doctorate│during the doctorate│at the end of the doctorate

Participation requirements:

none

Technical requirements:

Laptop/tablet with stable internet connection, microphone, webcam, Zoom (in most cases)

Additonal information, notes:

none

What participants say about this course:

• I liked the methods that were thought on how to deal with stress. The lecturer communicated with us in an open and friendly way.
• The course is very well structured and the practical examples are really helpful.

Information about the trainer:

Monika Maria studied Theology before going on to gain an MA in Occupational and Organizational Psychology, Psycholinguistics and Intercultural Communication as well as additional qualifications in the fields of Commercial Mediation, Collaborative Practice, the Graves Values System and Systemic Supervision and Consulting. She is also a certified trainer and speech therapist.

Before founding her own company Creative Dialogue she managed an adult education institution in the medical-therapeutic sector and spent 15 years as an editor for the Springer publishing house in Heidelberg. She has gained international experience in Luxembourg, France, the UK, Bolivia, the USA, Israel and Palestine.

As a consultant, coach, trainer, facilitator and mediator, Monika Maria empowers individuals, (international) teams and organizations engaged in change processes to develop their values, to unlock their full potential, to constructively resolve conflict, to manage changes creatively and productively and, ultimately, to achieve their goals. She also lectures at a number of universities both in Germany and abroad. She lives in Munich.