Online: Jacobson's relaxation techniques

Recognize stress and learn how to reduce it

Do you regularly suffer from unbearable tension? Are you haunted by all kinds of thoughts, and does your work keep piling up? Relaxing is easier said than done. Breathing and meditation training are well-known relaxation exercises. But what if there are times when even they don't work? This course presents you with an alternative way of discovering the difference between tension and relaxation. The effects? You'll find it easier to fall asleep, take yourself a little less seriously, be more in control of your emotions, and won't feel so exhausted at the end of the day. Find out your way of relaxing during this relaxation training.

Theme: Vitality and resilience
Learn to reduce your tension
Reading time: 2 hours, exclusive of practice and assignments
Study time: 12 hours (estimated)
Total duration: 2-6 weeks

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For whom?
What and how

You feel you need to relax. But what's your stress level like? How tense is your body on a scale of 1 to 10? And what do you want to achieve with this course? Be realistic, everyone suffers from tension. You also need it to be able to function. What's important is that you can control your tension. So, of course you can feel tense if, for example, you have to give a presentation, take an exam, or play an important match. But the tension must not take over. This relaxation course offers you insight into how you can reduce your tension if it becomes so high that it presents a risk to your health

What will I learn?
To be aware of your tension level and how to handle it. Your body gives off signals before you become aware of your tension. In this relaxation course, you'll learn how to identify and listen to them. What's more: being aware of your stress level is a bonus in itself. It reveals a lot about how you're doing. The earlier you recognize your tension and its level, the easier it will be for you to influence it – in the moment. Keep practicing and you'll see it gets easier all the time.

What will I do?
During the Jacobson relaxation training course, you'll focus on your body and observe the difference between tensing and relaxing your muscles. The underlying principle is that if you can consciously increase your muscle tension, you can also consciously reduce it. The approach in this relaxation course is simple. Each exercise involves four steps: tensing a muscle group, feeling the tension, relaxing the muscle group, and observing the difference between the tensed and relaxed muscle. The process is combined with the right breathing exercises.

You don't need to take time out in your day for the exercises. You can do them anywhere, while you're working or doing something else. In the dentist's chair, at the grocery store, or in the shower. There are all kinds of situations during which you could observe your tension and the parts of your body that feel tense or relaxed. You can respond accordingly and then carry on. The forgetful New Heroes among us could simply plan the exercises at fixed times. But you should, naturally, keep the schedule relaxed.

In this learning journey you'll learn:

how to identify your tension level
to be able to influence your tension level
exercises you can do anywhere

A sneak preview

Check out the sneak preview below. Explore a few chapters and you'll see that our journeys are engaging and activating: online learning can definitely be fun and exciting!

Interested?

You now have an impression of the learning journey. Would you like to continue learning? Do you want to give yourself a boost? Then let's get started.

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Meet the master

Our online courses are written by our "masters." Each one of them is an expert in their field, and they all have many years of experience. Among them you'll find trainers, psychologists, coaches, authors, etc.

Ernestine is the creative force behind a range of learning journeys. Her goal is to make learning fun and to teach practical skills that really help people grow.

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