PL
Duration & Price
The workshop lasts 90 minutes and can be attended in person or online.
Price: 150 PLN per participant.
Who Is It For?
This stress-reduction workshop is designed for teens aged 14–19, especially those preparing for exams like primary or high school final exams. The course builds essential life skills for managing stress, not only in academic settings but also in everyday life. Schools and educational institutions interested in supporting youth mental health are welcome to collaborate.
Benefits for Schools
- Improved classroom atmosphere and positive peer influence
Students who practice stress-reduction and emotional regulation often model calmer, more mindful behaviors, contributing to a focused and supportive classroom environment. By sharing techniques like mindful breathing or grounding exercises, they naturally spread beneficial habits within the school community. - Early intervention and prevention
Participation helps identify students who may require additional psychological support, enabling timely intervention and reducing the risk of more serious challenges in the future. - Support for teachers
When students learn self-regulation techniques, teachers experience fewer behavioral issues, which can reduce burnout and increase job satisfaction. - Enhanced school reputation
Schools that actively support student mental health and resilience are seen as modern, caring, and responsive to contemporary challenges, making them more attractive to students and parents. Offering such programs aligns with national and international recommendations for youth well-being (e.g., WHO or education ministry guidelines).
Benefits for Students:
- Improved concentration and focus
Teens who learn mindfulness and stress-reduction techniques develop better attention skills, supporting learning and daily functioning at school. - Greater confidence and self-esteem
Through mindfulness practices and self-regulation exercises, participants strengthen their sense of agency and belief in their abilities, both academically and personally. - Stress and tension reduction
Students acquire effective strategies for managing stress, helping them remain calm in challenging situations such as exams or peer conflicts. - Development of life skills
The workshop provides practical tools for managing emotions, attention, and energy, fostering resilience that can be applied in everyday life. - Enhanced academic performance
Improved focus, stress management, and awareness of one’s reactions help students prepare more effectively for tests and achieve better results.
Workshop Materials
Each participant receives materials summarizing the workshop content, including exercises for self practice.
Certificate
Each participant receives a certificate of participation.
Course Description
The Teen Zen Zone – Keep Your Cool workshop offers concise theory and practical tools for relaxation, mindfulness, and stress management. Learning to manage one’s energy and emotions is a key life competency – crucial for navigating relationships and future challenges across all areas of life. The program is rooted in the evidence-based work of Jon Kabat-Zinn, a pioneer in the field of mindfulness whose MBSR program (Mindfulness-Based Stress Reduction) is globally recognized for its effectiveness in reducing stress.
Mindfulness enhances focus, emotional regulation, and connection with others. When integrated into daily life, it empowers teens to navigate emotional challenges with greater clarity.
The 2023 “Młode Głowy” report by the Unaweza Foundation paints a sobering picture of teens’ mental health. Mindfulness training is listed among the key solutions to address the mental health crisis among Gen Alpha. The report highlights issues such as social pressure, information overload, and excessive screen time. Many students report loneliness, low self-esteem, and a lack of agency—what experts call the “crisis triad” in youth mental health.
My original mindfulness-based workshop addresses these challenges by offering tools to cope with stress and emotions in a practical, engaging way:
Course Overview
- Understanding what stress is, its functions, and its impact on body and mind;
- Observing their breath and silence to increase awareness of reactions in stressful situations;
- Learning concrete relaxation and mindfulness techniques to manage stress both before and during challenging events such as exams;
- Practicing practical strategies to regulate the nervous system during tests or public performances, regaining calm and focus;
- Experiencing simple mindful movement, visualization, and sensory grounding exercises that can be applied in daily life.