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De-stress your PhD with mindfulness

WWB Area | Learning field
Work and management techniques | Mental Health

Starting point
The PhD phase can be a time full of motivation and work-related contentment. But sometimes this time also includes challenges. Often, PhD students feel quite alone with their research and writing process. On top of that, a lot of factors can lead to constant stress: High performance requirements, perfectionism, self doubt and imposter syndrome, worrying about career opportunities inside or outside of academia after finishing the PhD as well as juggling the PhD progress, job obligations and possibly family duties.

Aim
Participants know tools that enable them to deal with their individual physical and mental health in a sustainable way. Body awareness is well developed and leads to a good access to individual resources that are supportive in everyday life. On the one hand, this is the foundation for a non-judgemental and self-compassionate attitude, on the other, resource-oriented bodywork can influence experiences and situations in a profound positive way.

Content
Participants get an overview of research on mindfulness as well as on theories and methods that are relevant to (academic) work-related questions and problems. In the course, a lot of time is dedicated to the practicing and learning of mindfulness techniques. The exercises offered are simple and accessible yet have a profound effect on individual wellbeing. Reserahc shows that mindfulness exercises help with stress regulation and with the balancing of negative emotions. In a work environment, they can support concentration and improve the ability to deal with complex demands in a calm way.

Methods
Impulse lectures, basic mindfulness exercises, movement and body exercises, self-reflection, small group work and compare notes in the plenum  Max. number of participants: 12.

Notes
Participation is self-dependent and requires normal psychological resilience.
The course contains coaching parts and is used for self-awareness and self-development.

Course information

DateFri, 21.01.2022, 9:30am-4:30pm
Fri, 28.01.2022, 10:00am-12:00am (Follow-Up)
Fri, 04.03.2022, 10:00am-12:00am(Follow-Up)
Scope12 hours, 14 working units à 45 min
FormatOnline course. Participants receive login data by email prior the course
ToolsVideoconference. Participants who want to prepare prior the course are invited to visit our Praxisblog and our Wiki.
InstructorsDr. Taiya Mikisch
Course languageEnglish
FeesFor employees, assistant lectures, registered doctoral candidates at TU Berlin and junior scientists at HU Berlin, FU Berlin, Charité, the course is free of charge. If you do not belong to these groups of people, please contact wwb@zewk.tu-berlin.de for information on fees.
RequirementsParticipants should have English language skills at least the B2 level.
Participants please keep a laptop/ PC with video and audio function or a webcam and headset ready.
CompletionAssuming successful participation, you receive a certificate of attendance.

For registration, please fill in the provided form. In case of any content questions regarding the course, please contact Stefanie Giljohann.
In case of any organizational questions please contact wwb@zewk.tu-berlin.de.

Registration

Your binding participation is very important to us. On the one hand, our courses are connected with high costs. On the other hand, we plan much group work and work interactively with you. Hence, should you be unable to attend the entire course or should you be prevented from attending the course at all, please let us know as soon as possible so that we can allocate the place to other interested persons. In the event of multiple unexcused absence, we reserve the right to exclude you from further ZEWK courses.
Please help us to develop our program in a targeted manner. Your data will not be disclosed to third parties.

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