1. Introduction to the objectives and training plan,
2. Identification of individual needs of participants,
3. Sources, symptoms, phases and effects of stress,
4. Mobilizing stress versus destructive stress,
5. The importance of communication in building interpersonal relationships and its impact on stress levels,
6. Assertive, submissive or manipulative? Communication styles,
7. Is assertiveness enough? Ways to resolve conflicts using assertiveness and cooperation.
8. Agreement without communication barriers – what to avoid?
9. Training Summary. Feedback.

Guided tour: Gdansk

1.Meditation from the ground up,
2.Body awareness: elements of practices drawn from subtle yoga – Kundalini, yin yoga, restorative yoga and yoga nidra,
3.Breath awareness: practice activating and massaging the diaphragm and efficient and “economic” breathing,
4.Relaxation: self-massage techniques, conscious and prolonged breathing, and body scanning.

1. Identification of participants’ expectations,
2. Stage fright and its beneficial and destructive effects on public speaking,
3. Influence of non-verbal aspects in the form of body language, timbre of voice and image on the reception of the message, working with the body: a workshop,
4. Working with voice, breath and diction: a workshop,
5. Working with imagination – or how to prepare well for social exposure,
6. Techniques for self-regulation of emotions during a speech,
7. Practical improvisation. Use of improvisational theater methods,
8. Summary of training.Feedback and feedback.

1.Mindfulness Based Cognitive Therapy MBCT (Mindfulness Based Cognitive Therapy).
2.Contemplative practices:
embedding and anchoring attention in the body; observing sensory impressions related to breathing; observing thoughts; and cognitive exercises derived from CBT cognitive-behavioral therapy.