8-week stress management course. Start November
Original price was: €160.00.€140.00Current price is: €140.00.
Wednesday 17:30–18:30
Schliemannstrasse 41, 10437 Berlin
November 4, 2026 – January 13, 2027
Wednesday 18:45–19:45
Schliemannstrasse 41, 10437 Berlin
November 4, 2026 – January 13, 2027
Thursday 19:30–20:30
Gustav-Adolf-Strasse 15, 13086 Berlin
November 5, 2026 – January 7, 2027
Friday 13:30–14:30
Gustav-Adolf-Strasse 15, 13086 Berlin
November 6, 2026 – January 8, 2027
Description
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Learn to truly let go
An 8-week stress management course built on established, well-researched methods. For people who want calm that lasts longer than one evening.
Stress doesn’t go away with one breathing exercise
The internet is full of advice: try box breathing, keep a gratitude journal, take an ice bath. Every account promises a quick fix.
The problem is that chronic stress doesn’t respond to one-off tricks. Your nervous system has been running in overload mode for weeks, months, sometimes years. One exercise won’t undo what has been building up that long.
Real change begins when you give your body and mind time to rebuild. Not one evening. It takes weeks of regular, consistent practice.
That is why this course lasts eight weeks. Your brain and nervous system need time to start responding differently.
What you can gain by joining the course
Better sleep
An easier time falling asleep, calmer nights, mornings that feel genuinely rested. Regular relaxation helps regulate your circadian rhythm and quiet the mind before bed.
Less tension in your body
Relaxed shoulders, neck and jaw. Your body can learn to recognise tension and release it before it turns into headaches or back pain.
A calmer mind
You can start observing your thoughts instead of being swept away by them, and find it easier to create distance.
A breath that steadies you
A tool you reach for in difficult moments: in traffic, before a meeting, at night. A few breaths can shift your body’s state within minutes.
More energy through the day
Stress drains energy. When your body steps out of constant tension mode, space opens up for living rather than only surviving.
Better focus
A brain that isn’t busy putting out fires can concentrate better on what matters. Mindfulness trains exactly this.
Better relationships
When you are calmer, you respond differently to the people close to you. More patience, more presence. They will notice.
Resilience for future stress
This isn’t a one-off fix. You build habits and skills that stay with you for years. Next time a difficult moment comes, you will have the tools.
Not one method. A system that works
Instead of relying on a single technique, you explore several proven, complementary methods. This way you can find what truly works for you, your body and your lifestyle.
Every method in this course is grounded in research and used in clinics, health centres and prevention programmes worldwide.
Breathing techniques
Conscious breathwork that can lower tension in the body within minutes.
Autogenic training (Schultz)
Deep relaxation through autogenic formulas, in use for over ninety years.
Progressive muscle relaxation
The Jacobson method: tensing and releasing muscles to let go of stored tension.
Mindfulness
Present-moment awareness training that quiets recurring thoughts.
Positive psychology
Tools that strengthen psychological resources and resilience to stress.
Vagus nerve work
Activating the parasympathetic nervous system, your body’s natural brake on stress.
Anti-stress movement
Simple forms of movement that help discharge tension from the body.
Your toolkit for life
After the course you take home tools you can keep using on your own.
8 weeks that can change your body and mind
Each session includes a short theoretical introduction, so that it is clear why the method works, followed by hands-on practice we do together.
Stress: what it does to us, and what helps
What stress is and how it affects your body and mind. Introduction to breathing techniques you can use right away.
Mindfulness in everyday life
Mindfulness for people under pressure. Presence practices that don’t require sitting in silence for hours.
The body tenses, the body releases
Introduction to Jacobson’s progressive muscle relaxation. You learn to recognise tension and consciously release it.
Autogenic training (Schultz)
Introduction to deep relaxation through autogenic formulas. An established method that teaches your body to shift into recovery mode.
Mindset Training: Rewiring Your Thoughts
You identify your personal stress amplifiers, the beliefs and expectations that put extra pressure on you, and learn to develop more helpful thought patterns.
The vagus nerve: your internal brake
How to activate the parasympathetic nervous system. Exercises that stimulate the vagus nerve and restore balance.
Movement that reduces stress
Simple forms of movement that support stress reduction, and how to fit them into your day.
Handling Stress Triggers, Time Pressure in Focus
Practical tools for managing time pressure: the ABC analysis, prioritising by importance and urgency, and structured planning with real breaks.
You don’t have to be „in crisis” to start looking after yourself
- You feel chronic tension in your body: in your neck, jaw or shoulders
- You have trouble falling asleep, or wake at night with a head full of thoughts
- You live in constant rush and can’t remember the last time you truly stopped
- You have tried various methods from the internet, but none gave lasting results
- You want to learn to manage stress before it becomes something more serious
- You have never tried relaxation techniques and want to start from scratch, with a guide
- You simply want to feel better in your own body
What sets us apart
Well-researched methods
Every technique in this course is grounded in research. No trends, no empty promises.
Certified trainer
The course is led by a certified relaxation and stress management trainer, with a doctorate in the sciences and a psychology degree in progress.
Empathy, not discipline
No one here will judge or rush you. Every participant is in a different place, and every pace is the right pace.
Your well-being is the priority
The course is designed to give you a safe space. Small groups, an intimate atmosphere, an individual approach.
Experience across two markets
We combine German health prevention standards with sensitivity to local realities. The course is available in Polish, German and English.
Theoretical introduction and practice session
Each session opens with a short theoretical introduction, so you understand why the method works, followed by hands-on practice. Not theory for its own sake, and not exercises without understanding.
Dr. Magdalena Czuban
Certified stress management trainer, Schultz autogenic training instructor and Jacobson progressive muscle relaxation trainer. Breathing coach. PhD in the sciences (FU Berlin / Charité Medical University Berlin). Psychology student. Founder of Balance Journey.
Course details
- Week 1: 4 November 2026
- Week 2: 11 November 2026
- Week 3: 25 November 2026
- Week 4: 2 December 2026
- Week 5: 9 December 2026
- Week 6: 16 December 2026
- Week 7: 23 December 2026
- Week 8: 13 January 2027
- Week 1: 4 November 2026
- Week 2: 11 November 2026
- Week 3: 25 November 2026
- Week 4: 2 December 2026
- Week 5: 9 December 2026
- Week 6: 16 December 2026
- Week 7: 23 December 2026
- Week 8: 13 January 2027
- Week 1: 5 November 2026
- Week 2: 12 November 2026
- Week 3: 19 November 2026
- Week 4: 26 November 2026
- Week 5: 3 December 2026
- Week 6: 10 December 2026
- Week 7: 17 December 2026
- Week 8: 7 January 2027
- Week 1: 6 November 2026
- Week 2: 13 November 2026
- Week 3: 20 November 2026
- Week 4: 27 November 2026
- Week 5: 4 December 2026
- Week 6: 11 December 2026
- Week 7: 18 December 2026
- Week 8: 8 January 2027
Frequently asked questions
Give yourself these eight weeks
One step is all it takes to begin. We’ll walk the rest together.
Wednesdays 17:30 · Schliemannstrasse 41 · from 4 November
Wednesdays 18:45 · Schliemannstrasse 41 · from 4 November
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Additional information
| Group | Wednesday 17:30 – Schliemannstrasse 41 – from 4 November, Wednesday 18:45 – Schliemannstrasse 41 – from 4 November, Thursday 19:30 – Gustav-Adolf-Strasse 15 – from 5 November, Friday 13:30 – Gustav-Adolf-Strasse 15 – from 6 November |
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Anna K –
Magdalena’s stress management techniques are practical, easy to follow, and really effective. I especially liked how we worked on body awareness and understanding the nervous system—it helped me feel calmer and more grounded.
Magdalena explains everything in a clear, approachable way and creates such a warm, supportive atmosphere. I’m really glad I took this course and have come away with tools I’ll keep using in everyday life.
Lilly M –
I wasn’t sure what to expect, but I ended up really enjoying this course. Magdalena has such a calm, reassuring voice that it helped me relax almost straight away. The exercises are simple and easy to fit into a busy day. After a few sessions I noticed I felt less stressed and was sleeping better. Definitely worth trying if you’re feeling overwhelmed.