The program’s design places special emphasis on a high degree of hands-on practice (experiential and action-oriented learning). Through a combination of cognitive reflection, body-based techniques (embodiment), and structured coaching (including the Heidelberg Competency Training), participants’ self-efficacy is strengthened in a lasting way.

Module 1: Introduction to Stress Management (05.11.2026)

Content: Systemic origins of stress, neurobiological and physical stress responses, and the activation of personal protective factors.

Competency Goal: Recognizing one’s own stressors and developing strategies for emotional and physical regulation.

Module 2: Setting Personal Goals (19.11.2026)

Content: Application of the Heidelberg Competency Training (HKT), well-founded goal setting, time management in an academic context, and the connection between performance and conscious regeneration.

Competency goal: Formulating realistic, resource-oriented goals and integrating self-care into daily life.

Module 3: Developing Concentration (Embodiment Approach) (03.12.2026)

Content: Interactions between mental focus, posture, and the psyche. Utilizing the Hara principle and mindfulness (posture, breathing, and muscle tension as a physiological foundation).

Competency Goal: Targeted focus during stressful periods through body-based self-regulation.

Module 4: Developing Strengths (Resource and Success Management) (17.12.2026)

Content: Systematic analysis of strengths and resources, self-perception and how others perceive you, as well as the conscious experience and reflection on successes.

Competency Goal: To increase self-confidence by identifying individual and team-related potential.

Module 5: Protecting Intentions in Everyday Life (14.01.2027)

Contents: Identification of everyday distractions, triggers, and mental barriers; implementation of effective psychological self-regulation strategies.

Competency Goal: Protection against distraction and maintenance of intentional action under high stress.

Module 6: Holistic Performance & Annual Planning (28.01.2027)

Contents: Synthesis of exercise, nutrition, recovery, and mental health. Critical examination of performance enhancement (legal vs. illegal) and creation of a structured personal annual plan.

Competency Goal: To apply the strategies learned to a long-term, health-promoting lifestyle and work style.

The modules bridge the gap between exercise science, mental training, and prevention, and make a direct contribution.