Emotional burnout - course RUB 14,495. from Synchronization, training 4 months, Date November 29, 2023.

block 1 (classes in Telegram, starting in February)
How to understand yourself: self-esteem, resources and values

In 4 weeks we will understand our desires and emotions. We will watch video lectures, complete practical tasks and ask questions to the lecturer

Week 1
We learn to notice our thoughts and emotions and not be afraid to be alone with ourselves.
When we meet a new interesting person, we want to find out more about him: we ask questions about his hobbies, experience and plans for the future. In the first week we will get to know ourselves. Let's figure out how and why to explore your inner world, what it means to be yourself, and also learn:
What are self-attitude and self-knowledge and how do these processes differ?
What techniques and tools help you explore yourself?
How to find internal resources
Why is it important to be aware of yourself in the moment?

How is loneliness different from solitude and how do these states help you understand yourself?

Week 2
Determining how our self-image influences our lives
Self-awareness begins to develop in childhood. Significant adults, such as parents, greatly influence this process. In addition, they influence our attitudes and ideas about ourselves, the world and relationships. We will find out what to do if, over the course of life, these borrowed views begin to interfere with us, and we will also find out:
How self-awareness is formed and developed
What are introjections
How connected are the feelings of shame and non-acceptance of oneself?
What happens to a person during a crisis?
What are the main internal contradictions we encounter in everyday life?

Week 3
Recognize our importance and stop comparing ourselves with others
When our loved ones or friends are upset, we most often find words of encouragement for them and ask them not to be harsh on themselves. But if we ourselves cannot cope with something, then we bring down a ton of criticism on ourselves. Let's figure out why this happens, and also find out:
How self-esteem is formed
What to do if our vision of ourselves does not coincide with the vision of others
How to form an adequate attitude towards yourself and drown out the voice of the inner critic
Where does the desire to compare yourself to other people come from?
How to develop empathy for yourself

Week 4
We figure out how to accept the changes that occur to the personality and body
Over time, our views, values, emotional and physical states may change. Sometimes these changes cause stress, and we even begin to feel like we have lost ourselves. Let's talk about how to approach such situations and maintain a stable attitude towards yourself. We’ll also find out:
What is dialogical consciousness
How to accept your body and take care of yourself
Are changes in thoughts and emotions related to bodily sensations?
Why crises force us to rethink our values
What is a flexible and rigid attitude towards oneself?

block 2 (classes in Telegram, start November 25)
Emotions: understand, accept, work through

In 4 weeks we will learn to understand and distinguish between emotions, express them and cope with them in difficult situations. We will watch video lectures, complete practical tasks and ask questions to the lecturer

week 1
What are emotions and why are they needed?
Let's start getting acquainted with the emotional sphere with the main question - what are emotions. Let's find out how they arise and why it is so difficult to control our behavior when we are angry or afraid, and we will also learn:
Who and when began to study emotions?
How scientists and psychologists' ideas about emotions have changed over time
Why do people act differently when experiencing the same emotions?
How thoughts and emotions are connected
What does it mean to “realize” and “live” an emotion and why do it?

week 2
How emotions affect our mental and physical health
Emotions are closely related to thoughts and bodily reactions. For example, if we are scared, our palms become sweaty and our heart rate increases. Therefore, for those who do not understand their emotions well, bodily sensations can be a good clue. At the webinar we will learn how to build a harmonious connection between physical and emotional states, and we will also learn:
Why is it harmful to suppress emotions?
Is it true that all diseases are caused by nerves?
What is the function of shame and guilt?
Why do we feel disappointed and sad when our expectations don't match reality?

week 3
Why there are no bad and good emotions
How great it would be not to experience unpleasant emotions! Many of us think so. But it is impossible to “turn off” emotions that cause discomfort. In fact, this is not necessary, because each emotion performs an important task - it helps us understand ourselves and the world around us. Let’s find out what is the peculiarity of pleasant and unpleasant emotions, and also find out:
Why is it sometimes good to be angry?
What is fear like?
What is boredom: loss of interest in life or a pause before a new stage of development
Where to find sources of joy
Love is a feeling, emotion or state

week 4
How to manage emotions and talk about your feelings
In crisis situations, it is especially difficult for us to control our emotions. Therefore, when we are overcome by fear or anger, we often do things that we later regret. But suppressing emotions is harmful, and following them is destructive. How to be? We’ll find out at the webinar, and we’ll also figure it out:
How interest and wonder help us improve our quality of life
What to do if there are too many emotions
What is emotional regulation and how to develop skills to cope with emotions
How to understand how other people feel
What are the five love languages

block 3 (classes in Telegram, starting January 27)
How to find support in yourself: psychology in everyday life

In 4 weeks we will learn to build a strong self-support system and maintain mental health in difficult times. We will watch video lectures, consolidate knowledge in practice and ask questions to the lecturer

Topic 1
Understanding what resilience is and how to develop it
Resilience is a system of beliefs about yourself, the world and your relationships with it. How well we cope with stressful situations depends on how developed it is. Let's analyze all the components of resilience, find out how it works, and start training it.

Topic 2
Staying involved in our activities and enjoying them
Engagement is one of the important components of resilience. The feeling of satisfaction from what we do depends on the ability to engage in the current moment and not live on “autopilot.” Let's find out how engagement helps you fight stress and find meaning in life.

Topic 3
Determine what we can influence and take a proactive position
The feeling of helplessness is familiar to many of us, it leads to apathy and a sense of meaninglessness. Let's talk about how to regain control over your own life and how to influence what is happening within the framework of the possible.

Topic 4
We accept risks and continue to do what is important, despite the difficulties
Few of us manage to accept failure as an integral part of the experience. Most often, we begin to avoid situations in which something did not work out and become isolated. We will find out why you shouldn’t do this, we will learn to leave your comfort zone and act even when there are no reliable guarantees of success.

Topic 5
We develop and support attitudes of resilience
It is important to not only learn what resilience skills are, but also actively implement them into your daily life. This is difficult, because stressful situations arise constantly. Let's talk about how to maintain and develop new attitudes and continue to follow them after.

block 4 (video course, already available)
How to become happier

Let's learn to cope with stress, relax and work with self-esteem. We will watch video lessons and then do exercises

Topic 1
Working on self-esteem
Self-esteem
A person has not one, but many self-esteems. However, psychologists believe that none of them completely determines our level of happiness. Why this happens and why in this case we worry about self-esteem, we will tell you in the video. Let's figure out what self-esteem is and what it can be. Let's find out how internal values ​​help you live in harmony with yourself.

Topic 2
Learning to listen to yourself, not others
Stereotypes and attitudes
You need to get married, build a successful career, have children. Sometimes thoughts about this are a reflection not of our desires, but of social stereotypes. In the first video we will tell you exactly how society influences our self-image and how to separate your opinion from the imposed one.
Desires
Finding and eliminating negative attitudes is good, but not enough. We still need to listen to ourselves and understand what we really want. And this is not always easy. In the video we'll tell you how to find out what you want. Let's learn to separate our desires from those of others, and find out why we need to develop emotional intelligence for this. Let's see how modern techniques for fulfilling desires work.

Topic 3
Rest properly and manage stress
Sleep and rest
Quality rest and sleep are the key to a happy and healthy person. But relaxing does not mean finding a new hobby. We'll tell you in the video how to relax and sleep properly in order to recharge your energy. Let's see how rest affects our ability to self-development and attitude towards life.
Habits
A person has one body for his entire life, and how we feel directly depends on its condition. In the video we will tell you how body memory works and how physical development helps you become happier. Let's figure out how habits affect the body, and find out when habits can give you a surge of strength and when they can cause problems.
Stress
Today we work and worry so much that stress seems normal. But it is not always the case. Stress sometimes helps, but you cannot tolerate excessive stress on your nerves. In the video we will tell you what stress is and how this useful invention of evolution became harmful.

Topic 4
Building relationships with others
Personal boundaries
Has this happened to you? You replay some situation or conversation in your head and figure out how you should respond or act. Such thoughts are an indicator that a person has not protected his personal boundaries. We’ll tell you in the video how to define these very boundaries and learn to defend them, fight manipulation and insults.
Happy relationship
Artists, poets and directors say that love is the most important thing in life. But is it? We'll tell you in the video. Let's figure out how connections with people affect our sense of satisfaction with life. Let’s find out why the term “love” is not used in the science of psychology, and see what rules should be used to build comfortable and pleasant relationships.
Altruism and charity
Scientists have proven that altruism is genetically embedded in us. But why is it needed and why does caring for others bring so much pleasure? We'll learn about this in class. Let's find out how gratitude and forgiveness help you cope with problems from the past and become happier. Let's figure out why we give people what we ourselves lack.

Topic 5
Learning to live here and now
Need for self-development
It seems the world is obsessed with self-development: social media feeds are filled with stories of achievements and successes. But no matter how boring this topic may be, it reflects a real human need. In this video we will tell you what makes us change and why personal development makes us so happy. Let's learn how to satisfy your needs and cope with problems along the way.
Mindfulness
In the hustle and bustle of business, we sometimes lose ourselves: it seems that the week has just begun, and it’s already Friday outside the window. In the video we'll tell you why you need to remind yourself of where you are and what you're doing. Let's find out what the “here and now” state is and how it helps you get maximum pleasure from life.

Topic 6
Looking for the meaning of life and making plans
Life mission
The meaning of life does not exist, but every person needs to invent one. For what? We'll tell you in the last video of this block. Let's talk about what the “mission of life” is, how to define and fulfill it. Let's find out how the mission makes us happier and what we need to do to move at least half a step closer to our goal every day.

block 5 (recorded webinars, already available)
How to work efficiently and happily

In 6 lectures we will learn how to structure work processes in such a way that you get pleasure from them and not burn out

webinar 1
How to overcome professional crises and difficulties
During a lifetime, a person experiences about ten crises, including in the professional sphere. For example, after graduating from university, many cannot find a job and doubt their abilities. Difficulties may also arise due to rapid changes, moving and changing work formats. Let’s figure out how to act in these crisis situations, and also find out:
Why crises start at work
What crises do professionals face?
How to resolve crises to your advantage
Why workaholism is an addiction, not a talent
What types of impostor syndrome are there and how to identify them
How to learn to appreciate your own achievements
How to adapt to remote work

webinar 2
How to manage stress and not burn out at work
Burnout is not just fatigue, but depletion of energy, which can lead to depression and dismissal. There is a myth that only desperate workaholics or people who don’t like their jobs burn out. In fact, anyone can burn out, even those who don’t work in an office. But if you deal with the causes of stress in time, you can maintain productivity and love for your work. Let's figure out how to do this, and also learn:
How to tell if you are experiencing burnout
What are the stages of burnout?
Can stress be good for you?
Why burnout does not always mean that you are not doing your job and it’s time to quit
How to take care of yourself and restore your strength
What to do if you feel tired even after vacation
What is Zoom burnout and how to avoid it

webinar 3
How to maintain interest in work and remain effective
Almost every one of us is familiar with this situation: we need to prepare a large and important project, but instead of concentrate on work, we scroll through social networks, watch videos with cats, or get distracted by more simple tasks. Then we do everything at the last moment and scold ourselves for laziness. Why is this happening? We lack motivation and time management skills. It is especially difficult to develop them if we work remotely. Let's find out how to do this, and also learn:
What time management techniques exist and how to choose among them the one that is right for us
How to evaluate your resources and plan tasks
Why do we agree to do tasks that we don't really have time for?
What are the causes of procrastination?
How does motivation work and how to maintain it?
What are external and internal motivation and how do they affect our desire to work?
How to streamline work processes remotely, avoid chaos in tasks and find new sources of motivation

webinar 4
How to learn new things and why you need it
One of the main questions for a modern person is how to build a balance between work and personal affairs and fit self-development into a busy schedule. After all, even established professionals need to learn new skills in order to move up the career ladder and expand their opportunities. Let’s figure out how to find time for education, and also learn:
What prevents us from learning
How to understand what exactly to learn and how to apply these skills at work
What abilities and skills do we consider innate and whether they really cannot be learned?
How to build an educational path taking into account your values ​​and goals
Can special techniques help me remember information faster and make the education process more effective?

webinar 5
How to communicate with colleagues and boss
Even if we don't consider ourselves introverts, sometimes it can be awkward to talk to colleagues and bosses. Especially when it comes to workload and problems completing tasks. We are afraid to refuse or show emotion for fear that it may cause conflict. Let’s find out how to correctly express an opinion and defend boundaries, and also learn:
In what situations should you say “no”?
How to Tell Colleagues and Your Boss About Fatigue, Burnout, and Problems with Work Tasks
What problems prevent you from building healthy communication in a team?
Why do we allow our boundaries to be violated?
How to overcome the fear of judgment in a team
What is nonviolent communication and what are its principles?

webinar 6
How to become a leader and does everyone need to do it?
For many, the word “leader” is associated with a stern boss who controls every step of his subordinates. But there are different leadership styles, and many of them do not involve strict hierarchy and subordination. Let's find out whether you can become a leader if you don't like setting tasks and monitoring their implementation. Let’s find out how to effectively manage employees who work from different parts of the globe, and we’ll also figure out:
How is a leader different from a manager?
What qualities should a leader have?
What is a proactive position and how to take it
Does a team always need a leader?
Can a team have multiple leaders?
How to maintain a sense of unity in a team when employees are working remotely