Self-care

Courses

All courses in one place.

Course · 8 lessons · in Dutch

ACT: Setting your own course

For anyone who notices they're avoiding things, fighting what they feel or no longer knowing what they stand for. Eight lessons on acceptance, your thoughts, your values and taking the step together with the discomfort, based on Acceptance and Commitment Therapy (ACT).

Start with lesson 1
  1. 1Inleiding: wat je meedraagt en hoe11 min lezen
  2. 2Wat is ACT?
  3. 3Acceptatie en aandacht
  4. 4Je gedachten: luisteren zonder alles te geloven
  5. 5Je wetboek: de regels in je hoofd
  6. 6Je waarden: waar wil je voor staan?
  7. 7Bereidheid en toegewijd handelen
  8. 8Afsluiting: hoe je verder gaat

Course · 6 lessons · in Dutch

Coping with anxiety & panic

For anyone who worries, feels tense or avoids situations. Six lessons on exposure, the panic cycle, getting out of your head and lifestyle.

Start with lesson 1
  1. 1Inleiding3 min lezen
  2. 2Blootstelling: train je ‘angstspier’
  3. 3De paniekcirkel6 min lezen
  4. 4Uit je hoofd
  5. 5In het nu blijven
  6. 6Angst en leefstijl

Course · 4 lessons · in Dutch

Effectiveness at work

For anyone who wants more focus, calm and enjoyment at work. Four lessons on job satisfaction, stress at work and your stress resilience.

Start with lesson 1
  1. 1Inleiding2 min lezen · visualisatie (video) · reflectie
  2. 2Werkgeluk
  3. 3Omgaan met stress op je werk
  4. 4Verhoog je stressbestendigheid

Course · 8 lessons · in Dutch

Less friction, better teamwork

For anyone who notices that working together feels awkward, or who doesn't feel they belong in the team. Eight lessons on tension, speaking up, your team's unwritten rules, boundaries and keeping it up.

Start with lesson 1
  1. 1Inleiding: samenwerken als het schuurt10 min lezen
  2. 2Onder druk
  3. 3Zeg het gewoon
  4. 4Uitpraten in plaats van sudderen
  5. 5De ongeschreven regels van je team
  6. 6Over de grens
  7. 7Eenzaam tussen je collega’s
  8. 8Volhouden

Course · 6 lessons · in Dutch

Living with ADHD

For anyone who has or suspects ADHD and wants to understand how their own brain works. Six lessons on recognising patterns, practical tools, ADHD at work and making the most of your strengths.

Start with lesson 1
  1. 1ADHD3 min lezen
  2. 2Wat is ADHD eigenlijk?
  3. 3Jouw patronen herkennen
  4. 4Praktische handvatten
  5. 5ADH in je dagelijks leven
  6. 6Sterke kanten en vooruitkijken

Course · 5 lessons · in Dutch

Low mood & depression

For anyone who doesn't feel like doing anything and notices negative thoughts taking over. Five lessons on how low mood develops, becoming more active and looking at your thoughts differently.

Start with lesson 1
  1. 1Inleiding5 min lezen
  2. 2Somberheid5 min lezen
  3. 3Hoe ontstaat somberheid?
  4. 4Actiever worden
  5. 5Naar je gedachten kijken6 min lezen

Course · 8 lessons · in Dutch

Menopause & work

For women in or around menopause, and for colleagues and managers who want to understand what is going on. Eight lessons on hot flushes, poor sleep, a short fuse and what you do or don't share at work.

Start with lesson 1
  1. 1Inleiding: dus dít is de overgang7 min lezen
  2. 2Wat er in je lijf gebeurt (en wat niet)
  3. 3De opvlieger in de vergadering
  4. 4Slecht geslapen, toch een werkdag
  5. 5Kort lontje, dun vel
  6. 6Zeg je het op je werk? En tegen wie?
  7. 7Wat écht helpt (en wat vooral goed verkoopt)
  8. 8De lange adem

Course · 7 lessons · in Dutch

Mindful living

For anyone who spends a lot of time in their head and wants more calm in the moment. Seven lessons on what mindfulness is, the body scan, taming your inner monkey, dealing with irrational thoughts and mindfulness in everyday life.

Start with lesson 1
  1. 1Inleiding3 min lezen
  2. 2Wat is mindfulness?
  3. 3De bodyscan
  4. 4Mindfulness en het ‘ik’
  5. 5Tem je innerlijke ‘aapje’
  6. 6Mindfulness en irrationele gedachten5 min lezen
  7. 7Mindfulness in het dagelijks leven4 min lezen

Course · coming soon

Recovering from burnout

For anyone who has already gone past their limit. About what burnout does to you, finding rest, building up energy and getting back to work step by step.

Course · 6 lessons · in Dutch

Sleeping better

For anyone who struggles to fall asleep, lies awake at night or wakes up tired. About how sleep works, what keeps you awake and how to sleep better, step by step.

Start with lesson 1
  1. 1Inleiding: slaap laat zich niet forceren8 min
  2. 2De ochtend: waar goede slaap begint
  3. 3De avond: het laatste uur van de dag
  4. 4In bed: als de slaap niet komt
  5. 5Je hoofd: piekeren, trackers en pillen
  6. 6Volhouden: twee weken verder

Course · 6 lessons · in Dutch

Standing up for yourself

For anyone who finds it hard to say no or tends to put themselves last. Six lessons on recognising your boundaries, training your no-muscle, taking up space, connecting communication and your body posture.

Start with lesson 1
  1. 1Inleiding3 min lezen
  2. 2Bewust worden van je grenzen
  3. 3Je NEE-spier trainen
  4. 4Ruimte innemen4 min lezen
  5. 5Verbindende communicatie5 min lezen
  6. 6Je lichaamshouding

Course · 6 lessons · in Dutch

Stress & fatigue

For anyone who feels the pressure rising and their energy draining away. Six lessons on what stress is, why you get it and how to recover, in the short and the long term.

Start with lesson 1
  1. 1Inleiding5 min lezen
  2. 2Wat is stress?
  3. 3Waarom jij? Aanleg, geschiedenis en gewoonte
  4. 4Omgaan met stress: vandaag nog
  5. 5Omgaan met stress: de lange termijn
  6. 6Vermoeidheid
Back to all topics