PL
Duration & Price
The course includes 10 sessions, each lasting 90 minutes, held weekly or monthly. Sessions are available in person or online.
Price: 1000 PLN per participant.
Who Is It For?
This stress-reduction program 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.
Training Materials
Each participant receives a course workbook including summaries of the sessions, exercises for self-practice, and links to guided recordings.
Benefits for Students:
- Improved concentration and focus
- Boost in self-esteem and emotional resilience
- Reduced stress level
- Strengthened life skills
- Enhanced academic performance
Benefits for Schools
- Improved classroom atmosphere
Students who learn stress-reduction and emotional regulation techniques often model calmer behavior, contributing to a more focused and positive classroom climate. - Peer-to-peer influence
Participants may naturally share what they’ve learned with friends, spreading beneficial practices like mindful breathing or grounding exercises informally within the school community. - Early intervention & prevention
Participation helps identify students who may need additional psychological support, enabling early response and reducing the risk of long-term challenges. - Support for teachers & staff
When students become more self-regulated, teachers experience fewer behavioral issues, which can reduce burnout and improve job satisfaction.
Certificate
Each participant receives a certificate of completion.
Course Description
The Teen Zen Zone – Keep Your Cool program 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 curriculum addresses these challenges by offering tools to cope with stress and emotions in a practical, engaging way:
Course Overview
Session 1: Stress – Friend or Foe?
Learn what stress really is, its positive and negative sides, and how it affects the body and mind. Recognize its symptoms and understand why managing it matters.
Session 2: Breath & Body – Keys to Calm
Discover the power of the breath and learn quick calming techniques. Experience body scan and progressive muscle relaxation (PMR) to release tension.
Session 3: Everyday Mindfulness
Explore how the senses work when we’re truly present. Practice mindful listening, mindful walking, mindful dialogue, and other simple sensory-based exercises.
Session 4: Meditation Basics
Learn the foundations of meditation and how it calms the mind. Try short guided meditations to boost concentration and inner peace.
Session 5: The Power of Words
Reflect on your inner dialogue and learn how to speak to yourself with kindness. Build a supportive internal voice rather than a critical one.
Session 6: Mindful Movement
Experience movement that connects body and mind in calm, intentional ways. Explore the basics of yoga and its mental and physical benefits.
Session 7: Sleep & Recovery
Review your evening habits and learn what really supports restful sleep. Discover rituals for winding down and improving sleep quality.
Session 8: Creativity & Agency
Uncover how creativity helps reduce stress—through writing, coloring, or hands-on crafts. Understand how to build and strengthen your sense of agency.
Session 9: Tapping & Energy Techniques
Explore the simple and effective stress-relief method of tapping (EFT). Learn how and when to use it to release emotional tension.
Session 10: Lasting Change
Wrap up the journey by reflecting on lasting change. Identify your core values, strengths, and ways to keep your motivation alive.