Autumn Relaxation: Evidence-Based Techniques for Stress and Anxiety

Join Our Autumn Workshop on Relaxation Techniques! (ONLINE or in Málaga, Spain)

Join us for an online/live workshop on relaxation techniques from Cognitive-Behavioral Therapy (CBT) and learn how to better manage anxiety and stress. We use evidence-based methods to help you start the autumn with a calmer mind and body. We are excited to offer two options for this workshop, and you can choose the one that suits you best. Additionally, please stay tuned for more accessible workshops on topics related to mental health, social connection, and values coming soon!

Option 1: Online Workshop (English)
Date: September 26, 2024 (Thursday)
Time: 6:00–7:30 PM
Price: 30 EUR
Early Registration Price (until September 19, 2024): 25 EUR
Platform: Google Meet (link will be sent to your email the day before)
Application deadline: September 23, 2024, by the end of the day

Option 2: Live Workshop (In-Person, Málaga, Spain)
Date: September 30, 2024 (Monday)
Time: 6:00–7:30 PM
Location: Málaga, Spain (exact venue details will be emailed)
Price: 35 EUR
Early Registration Price (until September 19, 2024): 30 EUR
Application deadline: September 28, 2024, by the end of the day 

How to Register
You can register via the Google Forms link. Once you complete the form, you will receive the Google Meet link for the online workshop via email the day before the workshop or details about the Málaga venue for the live event. 

IMPORTANT! Registration closes on:

September 23, 2024, by the end of the day (online)
September 28, 2024, by the end of the day (in-person)
...

What We Will Cover:

Breathing Techniques: Simple methods to help relax and calm the mind and body. We will teach you breathing exercises that you can use daily to reduce stress.
Progressive Muscle Relaxation: A step-by-step relaxation technique for different muscle groups to reduce physical tension and improve overall well-being.
Safe Place Visualization: A powerful technique to create a sense of safety and peace through calming mental images to help manage anxiety.
ADDITIONAL: All participants will receive a handout summarizing the techniques for easier application at home!

What is Cognitive-Behavioral Therapy (CBT)?

CBT is a science-based therapy approach that focuses on changing negative patterns of thinking and behavior. CBT relaxation techniques are designed to help you manage stress and anxiety through practical methods that you can start using right away!

What Are Relaxation Techniques?

Relaxation techniques are used to increase relaxation and alleviate tension and anxiety symptoms. They can be used in daily or stressful situations, but it's best to learn them when you are calm and have time. Note that they are not a substitute for other techniques (e.g., exposure therapy) that help us understand that anxiety is normal, manageable, and temporary, and not dangerous.

How Do Relaxation Techniques Work?

Relaxation techniques involve various methods that affect the mind and body to reduce physical and psychological symptoms of stress. Techniques like progressive muscle relaxation and breathing exercises activate the autonomic nervous system, reducing physiological anxiety. These techniques signal the brain that there is no danger, helping to calm the mind.

Research shows that people with high levels of anxiety often have reduced parasympathetic nervous system function, which is responsible for the feeling of calm and relaxation. Regular use of relaxation techniques can help restore this system’s function, improving the body’s ability to relax after stressful situations.

Why Use These Techniques?

Stress Reduction: Regular practice of relaxation techniques can significantly reduce stress levels and improve quality of life.
Improved Mental Health: These techniques help combat anxiety, depression, and other mental conditions.
Physical Well-being: Breathing techniques and muscle relaxation can also help reduce physical symptoms of stress, such as muscle tension and headaches.
IMPORTANT: These techniques are not a substitute for individual counseling and/or psychotherapy.

Who Are Relaxation Techniques For?

Relaxation techniques are suitable for most people and can help reduce stress and improve overall well-being. However, caution or consultation with a doctor is advised for individuals with:

Serious musculoskeletal problems (chronic conditions, cramps, pain, injuries)
Serious heart problems
Respiratory issues (asthma, chronic bronchitis)
Severe mental health conditions (severe depression, serious anxiety disorders)
Pregnancy complications

See you soon!

I look forward to meeting you to explore how to reduce stress and incorporate relaxation exercises into your daily life, all aimed at actively enhancing your well-being!