Reduce chro­nic stress and avoid bur­nout in 4 steps A Lear­ning Pro­gram

The exer­cise module availa­ble for dow­n­load ser­ves to reduce chro­nic stress and bur­nout with the help of a logi­cally struc­tu­red, step-by-step lear­ning pro­gram. At the same time, an impen­ding bur­nout is pre­ven­ted. We locate stress as part of psy­cho­so­ma­tics, since the word "stress" has some­thing to do with the topic of "expec­ta­ti­ons" on a psy­cho­lo­gi­cal level. Ulti­ma­tely, the solu­tion is to reco­gnize the dis­crepancy bet­ween one's own expec­ta­ti­ons and those of others and to actively deal with them. The pro­gram is divi­ded into 4 exer­cise parts (see table of con­tents below).

• CON­TENT
   

• Step 1: Get to know the under­ly­ing con­cept of stress

• Step 2: Cap­tu­ring the mea­ning of inner reviews

• Step 3: Get to know coping stra­te­gies

• Step 4: Per­form exer­cise steps

• The ABC model of human beha­vior by Albert Ellis

• Irra­ti­o­nal ratings

• In-depth the­o­re­ti­cal back­ground

• Gene­ral objec­ti­ves of the exer­ci­ses

• Con­cept of men­tal health

• Under­stan­ding the pro­blem

• Under­stan­ding stress

• Under­stan­ding habits

• Action model of the exer­ci­ses

• "Abso­lute Expec­ta­ti­ons" module

• "Catas­tro­phic Thin­king" module

• "Glo­bal per­son rating" module

• "Low Frus­tra­tion Tole­rance" module

Stress, burnout and psychosomatics

The term psy­cho­so­ma­tic is used with dif­fe­rent mea­nings. Used in a nar­row sense, it desi­gna­tes cer­tain disea­ses in which func­ti­o­nal dis­tur­ban­ces and organ damage occur, the aggra­va­tion, main­te­nance or recur­rence of which can be seen in close connec­tion with an emo­ti­o­nal distur­bance. There is no uni­form defi­ni­tion of which disea­ses are to be regar­ded as psy­cho­so­ma­tic. In the lite­ra­ture, mostly una­ni­mously, e.g. asthma, dis­or­ders of the intes­ti­nal tract, sto­mach ulcers, hyper­ten­sion, migraine, neu­ro­der­ma­ti­tis or rheu­ma­toid arthri­tis are coun­ted among the psy­cho­so­ma­tic disea­ses. Howe­ver, this module is about psy­cho­so­ma­tics in a broa­der sense: it is about the inter­ac­tion of ill­nes­ses with emo­ti­o­nal, cogni­tive and beha­vi­oral pro­ces­ses. Put sim­ply, this means that there can be no body without a psy­che and no psy­che without a body.

Most of the organs in the human body are sup­plied by the auto­no­mic ner­vous sys­tem (ANS) in two ways (the sym­pa­the­tic and the para­sym­pa­the­tic nerve fibers). In addi­tion, the sys­tem of the endo­crine glands releases hor­mo­nes (adre­na­line, norad­re­na­line, cor­ti­sol). For exam­ple, in states of anxiety or anger, the auto­no­mic nerve sup­ply to the sto­mach is sti­mu­la­ted. In this way, the gas­tric mucosa beco­mes over­sa­tu­ra­ted, making it brittle and vul­ne­ra­ble. These states of anxiety and anger are in turn asso­ci­a­ted with inap­pro­pri­ate thin­king pat­terns pre­sen­ted else­where (should state­ments, low frus­tra­tion tole­rance, glo­bal per­son rating, catas­tro­phic thin­king - the pro­ces­sing of such "wrong thin­king pat­terns" is also part of the tuto­rial).

The psy­cho­so­ma­tic approach pre­sen­ted here should not result in the con­clu­sion that every cold, for exam­ple, has an under­ly­ing psy­cho­lo­gi­cal pro­blem, but it is worth try­ing to see one's own ill­nes­ses in connec­tion with one's own thin­king and living habits .