Professional Development · Health & Wellbeing
Stress Management and Burnout Prevention
An evidence-based introduction to stress and burnout: stress research and physiology, understanding burnout, acute and cognitive stress-management techniques, long-term resilience, work-life balance, workplace prevention, specific stress domains, and burnout treatment. Psychöducational — informs, never diagnoses or prescribes treatment.
64 Lektionen
64 Karteikarten-Decks
64 Quizze
Lehrplan
Foundations of Stress Research
What Is Stress? From Selye to Modern Definitions1 Decks1 QuizThe Job-Demand-Control Model: Karasek1 Decks1 QuizThe Transactional Model of Stress: Lazarus and Folkman1 Decks1 QuizEustress vs. Distress: Productive and Harmful Dimensions of Stress1 Decks1 QuizIdentifying Stressors: Work, Relationships, Existential, and Internal Conflicts1 Decks1 QuizThe Effort-Reward Imbalance Model: Siegrist1 Decks1 Quiz
Stress Physiology
The Sympathetic Nervous System: Fight-or-Flight1 Decks1 QuizThe HPA Axis: Hypothalamus, Pituitary, Adrenal Cortex, and Cortisol1 Decks1 QuizChronic Stress: Allostatic Load and Its Physical Toll1 Decks1 QuizStress and Immunology: Effects on Immune Function and Infection Risk1 Decks1 QuizPolyvagal Theory: Porges's Three Nervous System States1 Decks1 QuizRecognizing Individual Stress Patterns: Somatic Markers1 Decks1 QuizAcute vs. Chronic Stress: Different Mechanisms of Action1 Decks1 Quiz
Understanding Burnout
Burnout Defined: Maslach's Exhaustion, Cynicism, and Inefficacy Model1 Decks1 QuizDistinguishing Burnout from Depression1 Decks1 QuizRecognizing Warning Signs: Emotional, Physical, Cognitive, and Behavioral1 Decks1 QuizFreudenberger's 12-Phase Burnout Model1 Decks1 QuizThe Maslach Burnout Inventory: Assessment and Interpretation1 Decks1 QuizOrganizational Risk Factors: Leadership Style, Culture, and Resources1 Decks1 QuizPersonality Risk Factors: Perfectionism and the 'Helper Syndrome'1 Decks1 Quiz
Acute Stress Management: Immediate Techniques
Progressive Muscle Relaxation: The Jacobson Method1 Decks1 QuizGrounding Techniques for Acute Overwhelm: The 5-4-3-2-1 Method1 Decks1 QuizBreathing Techniques: Box Breathing, Coherent Breathing, and the Physiological Sigh1 Decks1 QuizMovement as an Immediate Intervention: How Exercise Clears Cortisol1 Decks1 QuizAutogenic Training: The Basic Level and Its Effectiveness1 Decks1 QuizCognitive Restructuring: Checking Stress Thoughts in Real Time1 Decks1 QuizMicro-Breaks and Micro-Recovery in the Workday1 Decks1 Quiz
Cognitive Stress Management
Cognitive Distortions Under Stress: Catastrophizing and Black-and-White Thinking1 Decks1 QuizCognitive Models of Stress: Primary and Secondary Appraisal1 Decks1 QuizThe ABC Model: Ellis's Event, Belief, Consequence Framework1 Decks1 QuizAcceptance-Based Coping: ACT Techniques for Stress1 Decks1 QuizThe Stress Journal: Recognizing and Changing Cognitive Patterns1 Decks1 QuizHumor and Distancing as Coping Strategies1 Decks1 Quiz
Building Long-Term Resilience
Sleep as a Primary Recovery Resource1 Decks1 QuizAntonovsky's Sense of Coherence: The Salutogenesis Model1 Decks1 QuizResilience Research: The Kauai Longitudinal Study and Protective Factors1 Decks1 QuizMeaning and Values as a Stress Buffer: Ikigai and Purpose1 Decks1 QuizPost-Traumatic Growth: How Crises Can Strengthen Us1 Decks1 QuizRecovery Activities: What Actually Helps You Recover1 Decks1 QuizSocial Support: The Buffering Effect of Social Networks1 Decks1 Quiz
Work-Life Balance and Boundary Setting
Work-Life Balance vs. Work-Life Integration: Concepts and Critiques1 Decks1 QuizDigital Detox: Screen Time, Notifications, and Availability Expectations1 Decks1 QuizSetting Boundaries: Saying No as a Learnable Skill1 Decks1 QuizReducing Perfectionism: Healthy vs. Dysfunctional1 Decks1 QuizVacations and Recovery Value: Why Some Vacations Don't Actually Help1 Decks1 QuizDelegation: What to Hand Off and How to Do It Well1 Decks1 Quiz
Occupational Psychology and Workplace Prevention
Workplace Health Management: Structure and Common Measures1 Decks1 QuizLeadership Style and Employee Stress1 Decks1 QuizPsychosocial Risk Assessment at Work: A Global Overview1 Decks1 QuizWorkplace Bullying and Conflict1 Decks1 QuizEmployee Assistance Programs: Workplace Counseling and Support Services1 Decks1 QuizPresenteeism: Working While Sick — Costs and Prevention1 Decks1 Quiz
Specific Stress Domains
Financial Stress: Health Effects and Coping1 Decks1 QuizEco-Anxiety: Climate Distress and Global Concerns1 Decks1 QuizExam Stress and Performance Anxiety: Strategies and Preparation1 Decks1 QuizTraumatic Stress: Acute Stress Reaction and PTSD Prevention1 Decks1 QuizRelationship Stress: Conflict Communication and Co-Regulation1 Decks1 QuizParenting Stress: Caregiver Burden and Self-Care1 Decks1 Quiz
Burnout Treatment and Returning to Work
What to Do About Burnout: First Steps and Getting Help1 Decks1 QuizPsychotherapy for Burnout: CBT, Schema Therapy, and Mindfulness-Based Approaches1 Decks1 QuizPhased Return to Work: General Principles1 Decks1 QuizComparing Stress Management Training Programs: Structured Programs and MBSR1 Decks1 QuizRelapse Prevention After Burnout: New Boundaries and Changed Priorities1 Decks1 QuizCareer Decisions After Burnout: Reassessing Direction1 Decks1 Quiz
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