Stress management training

In weekly sessions of 1.5 hours per session you will discuss topics related to chronic stress, burnout and mental wellbeing. The sessions will include both a thematic approach introduced by the coach and structured discussion of cases brought in by the participants. The sessions will be supervised and structured by a trained coach. In addition to the training you will be encouraged to do the online course.

If there are participants who only speak English, the course will be given in English. If there are enough attendees and if the participants want to follow the program in Dutch, we will try to form two groups. One group will follow the program in English and one group in Dutch.

The sessions will be given on Tuesdays from 18:00 to 19:30 at the Erasmus MC.

You will receive further information by email if you are selected for this program

Music

In this intervention you will be provided with an 8-week online e-course “Stay composed”. The e-learning requires a time investment of approximately 1.5 hours a week during the 8-week intervention period and the use of music during daily activities.

The e-course guides participants to create playlists for different moods, provides example playlists, teaches active mindful music listening, creates self-awareness in response to music, encourages embedding music in daily life for relaxation and focus, and explores making music as a means of de-stressing.

You will receive further information by email if you are selected for this program.

Aikido: E-health format

For this intervention, there is also an e-health variant. You can choose the amount of time you put into this program. The more you practice the exercises, the more effect it will have.

The e-course consists of exercises based on aikido principles. The goal of the e-course is to develop a healthy balance between personal satisfaction and effective professional performance by

  • Increasing body awareness by connecting mind and body
  • Recognizing stress signals in the body and developing the ability to “re-set” and “re-center”
  • Building skills to utilize one’s unique mind/body connection to increase resilience, build self-confidence and enhance collaboration.

The e-course will require about 1.5 hours per week. You are encouraged to use the e-Health module for 30 minutes per day on 5 days per week.

You will receive further information by email if you are selected for this program.

Aikido: Blended format

In weekly sessions you will receive group-based Aikido lessons by a certified trainer. Each session will take 1.5 hours. Aikido consists largely of physical exercise, and each session will start and end with some individual relaxation exercises. We train the aikido techniques with different partners throughout the class. You will learn to fall (and fail!) without hurting yourself. You will learn to harmonize movement with your training partner. You will learn to regain your balance every time you lose it. In addition to the group class you will be encouraged to engage in practice using the e-Health module for 20-30 minutes per day on 5 days per week.

The sessions will be given on Thursdays from 18:00 – 19:30 at the Erasmus MC.


Aikido

Ever wondered what a martial art can do for you? Aikido is a Japanese martial art. It is a gentle martial art that aims to protect both the attacker and defendant. Aikido is more than a method of defense: it trains focused attention, (self-)awareness, acceptance, compassion and connecting. It is a discovery of how your body responds to stress (symbolized by the attack) and through centering how to cope with the stress.

There are two variants of the aikido intervention. Please click on a format to learn more.

Blended format

E-health format

Running

In weekly sessions you will train with a group under supervision of a running therapist. A session will take around an hour and the group will be running in the area around Erasmus MC. Apart from the physical activity of running there will be exercises and discussion how to achieve relaxation, focused attention and (self-)awareness in the context of running. This will take another half an hour. In addition to the group sessions, you will be encouraged to use an application, twice a week to intensify your training.

The sessions will be given on Mondays from 18:00 – 19:30 close to the Erasmus MC.

You will receive further information by email if you are selected for this program.

Yoga

The yoga intervention consists of weekly 1.5-hour classes taught by a qualified instructor. The program is based on Ashtanga yoga, a dynamic and traditional yoga system to develop physical and mental strength & calmness. Movement is synchronized with breath, and postures are followed in a specific sequence. These tools help to draw awareness inside the body and allow the mind to settle and focus. With practice and understanding, a moving meditation will unfold. This practice combines the benefits of a physical and mental workout.

Ashtanga yoga can be practiced by everyone. The program is targeted at all levels. No yoga experience or flexible body required. Just an open mind and willingness to commit and meet yourself!

The sessions will be given on Mondays and Thursdays from 18:00 – 19:30 at the Erasmus MC.

In addition, you are encouraged to practice at home. Of course it does not all unfold in eight weeks…

You will receive further information by email if you are selected for this program.

Mindfulness: E-health format

For this intervention, there is also an e-health variant. You can choose the amount of time you put in this program. The more time you put into the program, the larger the effect. In this study we will use an application on your phone or tablet.

We advise you to invest 2 hours per week for the e-learning and do daily practice for 20-30 minutes per day on 5 days per week.

You will receive further information about this program by email if you are selected for this program.


Mindfulness: Blended format

The mindfulness intervention is the standardized Mindfulness-Based Stress Reduction (MBSR). In weekly sessions you will train in a group under supervision of a certified MSBR trainer. Each session will take 2 hours.

MBSR focuses on three core elements:

1. mental and physical mindfulness exercises
2. stress management and how to apply the acquired skills in everyday situations
3. it is encouraged that all participants share their experiences of mindfulness and insight into automatic, reactive (thinking) patterns.

In these sessions you will practice different attention exercises focused on body perception, your thoughts, your feelings and your actions. Through these exercises, you will learn how to further develop mindfulness, an innate ability, and how to use it effectively for managing stress. This will increase your resilience and your effectiveness in dealing with hardships. You will learn how to think, feel and act without judgement while observing the interaction between all these elements. This attitude of simply observing your own persona without judgement will enable you to see how stress affects you and give you insight in how to handle stressful situations.

If there are participants who only speak English, the course will be given in English. If there are enough attendees and if the participants want to follow the program in Dutch, we will try to form two groups, one on Tuesday and one on Wednesday. One group will follow the program in English and one group in Dutch.

In addition to the sessions, you will be encouraged to practice daily at home starting with 5-10 minutes a day and then to gradually expand this to 20-40 minutes a day.

The sessions will be given on Wednesdays from 18:00 – 20:00 at the Erasmus MC.


Mindfulness

Daily life can be demanding because you have to balance multiple responsibilities at the same time: education, work, family, friends and last but not least selfcare. We all want to meet the expectations of being a good student, a good partner and a good friend. This often results in stress, worries and the feeling of never doing it right. We create our own stress!

Most of the time we live and act without asking ourselves why we are doing certain things and whether this is the most convenient choice for this particular situation. It is like we are acting on automatic pilot. The advantage of this way of functioning is that it saves us a lot of time, we don’t have to think about every decision. However, a disadvantage of this daily routine in automatic pilot is that we are no longer aware of the small remarkable things happening around us. As a result our emotions flatten and we experience that life flies by.    

Mindfulness is about waking up from a life on automatic pilot and being sensitive to the novelty in our everyday experiences. Mindfulness is a way to approach life and boils down to living in a more conscious manner. This means that you actively pay attention to your surroundings and look at everyday experiences with an open and curious mind, while objectively analysing what is happening in the moment.

There are two variants of the mindfulness intervention. Click on a format for more information.

Blended format

E-health format