Inner Balance: Course in modern stress regulation in Hamburg

Course content:

Module 1: Arrival and basics

• Arrive and get to know
• Introduction to various concepts (Polyvagal Theory, Somatic Psychology, Basics of Mindfulness, Introduction to Acceptance & Commitment Therapy)

Module 2: Stress regulation

• Sharing Circle: exchange of experiences
• Breathing techniques & body exercises for relaxation
• Cognitive stress regulation

Module 3: Compassion and Self-Acceptance

• Sharing Circle: exchange of experiences and reflection
• Introduction to the concept of internal parts
• Self-compassion & acceptance

Module 4: Set limits and meet needs

• Sharing Circle: exchange of experiences and reflection
• Identify needs and set healthy limits
• Self-care in everyday life & self-care rituals
• Self-Efficacy

Module 5: Connectedness and Social Support

• Sharing Circle: exchange of experiences and reflection
• The importance of social relationships & building a supportive network
• Communication and Authenticity

Module 6: Integration and Outlook (3 hours)

• Sharing Circle: final round
• Integration of learned concepts and techniques: “toolbox” for self-care and stress regulation
• Vision and goals: How do I want to shape my life?
• Closing ritual and outlook: opportunities for deepening

The “Inner Balance” course is particularly suitable for people who:

• Want to reduce stress and become more relaxed: The course offers a wide range of methods for stress regulation, from mindfulness and breathing exercises to body-oriented procedures and cognitive strategies.
• Want to integrate more self-care into their everyday lives: Participants learn to recognize their needs, set limits and do something good for themselves.
• Want to strengthen your self-esteem and develop more self-love: The course helps you tame your “inner critic”, treat yourself more compassionately and strengthen your own self-effectiveness.
• Want to deal better with challenging emotions and internal conflicts: By working with the IFS (Internal Family Systems), participants learn to better understand and integrate their “inner parts.”
• Open for new experiences and personal growth: The course offers a space for self-reflection, exchange and personal development.

The course is particularly suitable for:

• People who suffer from stress, anxiety, or inner restlessness.
• People who have difficulty accepting and loving themselves.
• People who want to better understand and communicate their needs and limits.
• People who want to work on their emotional resilience.

The course is NOT suitable for:

• People with acute mental illnesses who need therapeutic treatment.
• People who are unwilling to engage in group processes.

Note: The course does not replace therapy. Professional help should be sought in case of mental health problems.