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Coping With Job Burnout Syndrome, Stress and Difficult Emotions ( coburn | 14 hours )

Prerequisites:

参加本课程不需要任何特定要求。

Overview:

课程已准备为互动课程。参与者的活动占据了课程时间的80%以上。每节课都按照类似的动态进行，基于一种考虑了科尔布学习周期的方法：锻炼开始养成新习惯（意识培养）; 关于技术（知识）和 实践 新技术（技能 和经验）的简短讲座。每次会话完成后，参与者将收到与会话相关的所有信息。

有简短的讲座总结了实际问题，并解释了参与者根据工作经验实现的基本心理机制。

Course Outline:
  1. 工作倦怠 - 定义尝试
    • 体征和症状
    • 如何看到自己的内心？
    • 我有多脆弱——自我诊断自己的工作倦怠敏感性
    • 价值观、优先事项和其他倾向
    • 如何防止工作倦怠
    • 红灯和黄灯 – 如何注意到即将到来的工作倦怠的最初症状？
  2. 预防胜于治疗——防止工作倦怠的基本技术
    • 辅导方法 – ex.生活圈
    • 使用SMART方法设定激励目标
    • 使用艾森豪威尔矩阵的优先级结算
  3. 看似无用的因素 - 但有帮助
    • GoOD 与自己建立联系
    • 自我意识是防止工作倦怠的关键
    • 梦想 - 白日梦和失去的时间或路标？
    • 怎么做才能有强烈的感觉：“我想要”——自我激励工作简介
  4. 激励 – 有效的自我激励技巧
    • 内在动机的蜿蜒和弯曲
    • 寻找内在动力的有效方法
    • 什么是成功的欲望？
    • 有效的自我激励技巧 – 引导想象力工作
    • 有效的自我激励技术——通过目标和资源分析
    • 有效的自我激励技术 - 优先事项设定和价值层次识别
    • 个人信念 – 我如何看待自己的成功？我自己的风格成功与失败解释
    • 个人态度——我如何理解失败？
    • 想象力和梦想——动力的朋友和敌人
  5. 在团队中建立情绪化的自我意识：
    • 关于会让人上瘾的愤怒
    • 关于情绪静音，这显然可以起作用，但会引起爆炸
  6. 强调
    • 关于压力的基础知识
    • 如何使用称为 Eustress 的积极压力
    • 我自己对压力因素的认识
    • 如何控制自己的情绪
  7. 诊断自己对压力的脆弱性以及以前应对压力和困难情况的方法。
  8. 减压的技术和方法
    • 环境：与周围环境一起工作
    • 生理学：呼吸控制，雅各布森的渐进式肌肉放松
    • 心理：舒尔茨的自体训练，使用引导图像工作
    • 练习放松技巧：像雅各布森的训练一样的肌肉放松，像舒尔茨的训练一样的想象和自我暗示的技巧
  9. 压力驯服技术：
    • 面具和扑克技巧（由特种部队使用，例如摩萨德）
    • 将应力从可见的生理反应中分离出来
    • 扑克脸，里面有炖煮
    • 新技能培训
  10. 预防压力的基本规则
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