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The first semester…

… has already started. Whether it is your very first semester, or the last in your program, we are all going in the new semester with excitement and hope. We have all listed goals to achieve by the end of the semester, regardless of how big or small. Perheps we want the new semster to be different form the last, more productive? more efficient? healthier? calmer? No matter what your goal is, if you seek change in your structure in any way, you have to commit to making little changes everyday. If your goal is to have a less stressful semester, then you need to plan well and start early. If it is to have more productivity, then you need to idenify distractions and actively eliminate them in your everyday life. Small changes would gradually lead to a big impact. So get your notebook and planner ready because this semester might just be the one you would enjoy the most!

While you are filling in your appointments, do not forget to type in the dates of our workshops (labeled in orange). You can find more information here.

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One is …

… only as old as you feel. Everyone has probably heard or said this saying at some point. If you do not feel 100% comfortable in your body, this can be an additional burden. Try the following exercise, which you can easily do anywhere.

Progressive muscle relaxation (10 to 15 minutes)

  • Choose a comfortable position (sitting, lying, standing)
  • First direct your attention to your breathing
  • Start with the arm:
    • Move your attention to the arm
    • Make a fist, pull your arm to your body, tense your muscles with about 80% intensity and hold the tension for a few breaths.
    • Now release the tension and keep your attention on the arm for a few moments.
    • Perform the exercise with your other arm in the same way.
    • Face: squint your eyes, pull the corners of your mouth outward, press your tongue against the roof of your mouth, hold the tension for a few breaths, release and trace.
    • Torso: pull the shoulder blades back, tighten the abdomen, tense the gluteal muscles, release and trace
    • Neck and throat: tense muscles, press chin toward chest without touching chest and hold for several breaths, release and trace
    • Leg: tense muscles, curl toes down, release and trace. Repeat with the other leg
Coffee cup coffeeart
I love the smell of freshly brewed coffee. Maybe I’ll try Progressive Muscle Relaxation right next time I visit a cafe.
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Planning the future…

…can be overwhelming. It could easily consume your days and become a constant stress factor. 

 It is important to take some time off, where you do not think about your plans. This is crucial, not only for your physical and mental health, but also for a better and more efficient planning process. After your break from planning, and when you then revisit your ideas, you will begin to see opportunities, or threats , which were not visible before. You will also identify strengths and weaknesses of your plans. The more you engage in this process of thinking and then pausing completely, and then rethinking, the more refined your plan will be, as you will put your ideas under the test of ‘fresh thinking’. It will be a little bit similar to writing an article and having a friend look over it for spelling mistakes, the friend’s fresh eyes will point out things which you were blind to while engaging closely with your work. So take a deep breath, plan a nice weekend for yourself and start again next Monday!

It is important to look at your text with fresh eyes, either by laying it aside for a couple of days or asking a friend to go through it, you might be surprised with what they might discover.

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Well equipped …

… we are ready for the freshman welcome next week on Monday. I just picked up three packages from the in-house print shop. And now posters, flyers and postcards with the program for the winter semester are waiting in our office to be distributed. If you feel like it, just drop by on Monday, October 9, on the Adolf Reichwein Campus, starting at 9:00 a.m. in the Audimax. We are looking forward to seeing you.

A somewhat larger poster and boxes with the new program flyers: Even if of course everything is available digitally, sometimes it’s nice to be able to hold something classically printed in your hand.
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Once …

… breathe deeply in and out. Whether during sports, in stressful situations or in everyday life. Our breathing regulates our well-being. Especially in hectic situations. During my volleyball practive, I notice that after strenuous plays or frustrating situations, my breathing becomes irregular and hectic. The mindset AOB (Awareness Of Breath), I learned from an American volleyball player, helped me alot. 10 seconds of deep breathing in and out to reboot the complete body and mind.
In the coming posts, I will share with you some relaxation techniques to complete my stress series.

Breathing meditation (3 to 15 minutes)

  • Take a relaxed seat
  • Set a comfortable alarm
  • Close your eyes and surrender your body completely to the chair.
  • Realize that the next few minutes are all yours and that you can take the time with a clear conscience.
  • Notice the sounds without judgment.
  • Afterwards watch your thoughts for a few moments, also without judgment
  • Now direct your attention to your breathing. Find your personal rhythm. Breathe without effort. You don’t have to do anything, just be aware of your breath.
  • At the wake-up sound stretch and yawn once extensively.
roller coaster people sky looping clouds
Who does not know it. A wild roller coaster ride and your breath stops. Adrenaline shoots through the body, the heart beats faster and faster. At the end of such a ride, you have to take a deep breath.
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Things …

… that I can change. These impulses for self-management may be helpful:

  • Give structure to the following day. Structures provide security and thus lead to a reduction in stress.
  • Don’t plan too full. Do not plan more than 60% of your working time.
  • Schedule breaks. Plan enough breaks and take them with a clear conscience. Only when you take care of yourself can you take care of others.
  • Set priorities. Priorities should be set when planning your day.
  • Set highlights. Give the day a highlight that you look forward to.
  • Keep an open mind to enjoyable things. One should be receptive to random beauties of the day.
  • Deliberate start to the day. A hectic start to the day, usually drags a hectic day behind it.
  • Pause and see successes. One should take the time and look at what has been accomplished and not only at the unfinished things.

What helps you to structure your day?

Nightsky Stars Trees
It is not always a matter of course to be able to experience such a beautiful and clear starry sky in a city flooded with light.
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Planning is in progress …

… at full speed, but only a part of it is visible on this website. Therefore we ask for your understanding if some links do not work or if the events of the last semester are still visible. In any case, the overview page is already working. There you can already see what we have planned for you for the coming semester. And, good news, all events are already set up. We are looking forward to you and the new semester.

A picture from last winter: Let’s see how snowy the upcoming winter semester will be. Our seminars work in snow, too. Promised.
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All a question …

… of mindfulness. Many everyday things you do automatically, without thinking about it. But you can use everyday moments and do them consciously and attentively. Just mindful.

Here is an example: Sitting

Sit on a comfortable chair. Sit back and relax. Place your hands in your lap. Your right hand rests loosely on your left hand. Relax. Feel the weight of the upper hand on the lower hand. Change the hand position. Observe: What is different? What is the same? Feel yourself. Direct your attention to the whole body. How do you sit on the chair? Consciously notice the posture of your shoulders, your upper body, your arms, your legs. Notice yourself sitting on the chair.

My tip: Just try it out. Once a day, for five or ten minutes. After a week you will notice that it does you good.

HIking People Mountain Snow Sky
Especially when hiking through uneven terrain, mindfulness is required with every step.
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The ultimate career path…

… is many people’s dreams. But sometimes it is not so easy to figure out the direction you need to follow. There is not a visual shiny goal on the horizon to walk to. Rather you need to dig a little deeper and understand your strengths, weaknesses, and interests. Keep this list in your head when you are seeking out job opportunities. In such a situation, it is easy to fall into an anxious pattern, with many negative thoughts. But It is important to trust your gut feeling.

While it is true that no one knows you better than yourself, it is sometimes confusing and stressful to figure out how these interests could be translated into the job market. Here is where the Career Center comes in. We offer workshops as well as individual coaching. Maybe we can help narrow down your options so that you can make a decision that is suitable for you.

Don’t hesitate to contact us for further questions or to make an appointment. See you soon!

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Words …

… which transform.

The 80/20 principle
Most of the time, 80% or less is already enough for a project or task to be well done. The remaining 20%, often even significantly more, only serve as the finishing touch. The last 20% are not absolutely necessary for success.
It’s a good idea to remember this principle from time to time when things get really stressful again. Maybe the really important work has already been done.

mountains hiking sky clouds sun
Our life is like a hike. Always wanting to give 100 percent doesn’t always get us safely to our destination. Take your time and enjoy the journey.
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