{"id":2065,"date":"2023-10-20T14:10:39","date_gmt":"2023-10-20T14:10:39","guid":{"rendered":"https:\/\/genquest.eu\/?page_id=2065"},"modified":"2023-10-23T14:35:28","modified_gmt":"2023-10-23T14:35:28","slug":"emotional-regulation-spanish","status":"publish","type":"page","link":"https:\/\/genquest.eu\/pl\/emotional-regulation-spanish\/","title":{"rendered":"Emotional Regulation &#8211; Spanish"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"2065\" class=\"elementor elementor-2065\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b75cba3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b75cba3\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-905f16d\" data-id=\"905f16d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a514b8c elementor-widget elementor-widget-image\" data-id=\"a514b8c\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"719\" height=\"273\" src=\"https:\/\/genquest.eu\/wp-content\/uploads\/2022\/01\/GENQUEST-Full-Title.png\" class=\"attachment-large size-large wp-image-84\" alt=\"\" srcset=\"https:\/\/genquest.eu\/wp-content\/uploads\/2022\/01\/GENQUEST-Full-Title.png 719w, https:\/\/genquest.eu\/wp-content\/uploads\/2022\/01\/GENQUEST-Full-Title-300x114.png 300w\" sizes=\"(max-width: 719px) 100vw, 719px\" style=\"width:100%;height:37.97%;max-width:719px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-0f9c755\" data-id=\"0f9c755\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f50f135 elementor-widget elementor-widget-ekit-nav-menu\" data-id=\"f50f135\" data-element_type=\"widget\" data-widget_type=\"ekit-nav-menu.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"ekit-wid-con ekit_menu_responsive_tablet\" data-hamburger-icon=\"\" data-hamburger-icon-type=\"icon\" data-responsive-breakpoint=\"1024\">            <button class=\"elementskit-menu-hamburger elementskit-menu-toggler\"  type=\"button\" aria-label=\"hamburger-icon\">\n                                    <span class=\"elementskit-menu-hamburger-icon\"><\/span><span class=\"elementskit-menu-hamburger-icon\"><\/span><span class=\"elementskit-menu-hamburger-icon\"><\/span>\n                            <\/button>\n            <div id=\"ekit-megamenu-menu\" class=\"elementskit-menu-container elementskit-menu-offcanvas-elements elementskit-navbar-nav-default ekit-nav-menu-one-page-no ekit-nav-dropdown-hover\"><ul id=\"menu-menu\" class=\"elementskit-navbar-nav elementskit-menu-po-center submenu-click-on-icon\"><li id=\"menu-item-1943\" class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-home menu-item-1943 nav-item elementskit-mobile-builder-content\" data-vertical-menu=\"750px\"><a href=\"https:\/\/genquest.eu\/pl\/\" class=\"ekit-menu-nav-link\">Home<\/a><\/li>\n<li id=\"menu-item-315\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-315 nav-item elementskit-mobile-builder-content\" data-vertical-menu=\"750px\"><a href=\"#about\" class=\"ekit-menu-nav-link\">O nas<\/a><\/li>\n<li id=\"menu-item-316\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-316 nav-item elementskit-mobile-builder-content\" data-vertical-menu=\"750px\"><a href=\"#outputs\" class=\"ekit-menu-nav-link\">Rezultaty projektu<\/a><\/li>\n<li id=\"menu-item-317\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-317 nav-item elementskit-mobile-builder-content\" data-vertical-menu=\"750px\"><a href=\"#partners\" class=\"ekit-menu-nav-link\">Wzmacniacz<\/a><\/li>\n<li id=\"menu-item-318\" class=\"menu-item menu-item-type-custom menu-item-object-custom menu-item-318 nav-item elementskit-mobile-builder-content\" data-vertical-menu=\"750px\"><a href=\"#contact\" class=\"ekit-menu-nav-link\">KONTAKT<\/a><\/li>\n<\/ul><div class=\"elementskit-nav-identity-panel\">\n\t\t\t\t<div class=\"elementskit-site-title\">\n\t\t\t\t\t<a class=\"elementskit-nav-logo\" href=\"https:\/\/genquest.eu\/pl\" target=\"_self\" rel=\"\">\n\t\t\t\t\t\t<img decoding=\"async\" src=\"\" title=\"Nienazwane\" alt=\"\" \/>\n\t\t\t\t\t<\/a> \n\t\t\t\t<\/div><button class=\"elementskit-menu-close elementskit-menu-toggler\" type=\"button\">X<\/button><\/div><\/div>\t\t\t\n\t\t\t<div class=\"elementskit-menu-overlay elementskit-menu-offcanvas-elements elementskit-menu-toggler ekit-nav-menu--overlay\"><\/div><\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4a6b944 elementor-section-height-full elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"4a6b944\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-29e0f1f\" data-id=\"29e0f1f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1c3e0f8 elementor-widget elementor-widget-heading\" data-id=\"1c3e0f8\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Regulacja emocjonalna<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-68b2078 elementor-widget elementor-widget-spacer\" data-id=\"68b2078\" data-element_type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-column .elementor-spacer-inner{height:var(--spacer-size)}.e-con{--container-widget-width:100%}.e-con-inner>.elementor-widget-spacer,.e-con>.elementor-widget-spacer{width:var(--container-widget-width,var(--spacer-size));--align-self:var(--container-widget-align-self,initial);--flex-shrink:0}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container,.e-con>.elementor-widget-spacer>.elementor-widget-container{height:100%;width:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer{height:100%}.e-con-inner>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner,.e-con>.elementor-widget-spacer>.elementor-widget-container>.elementor-spacer>.elementor-spacer-inner{height:var(--container-widget-height,var(--spacer-size))}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty,.e-con>.elementor-widget-spacer.elementor-widget-empty{position:relative;min-height:22px;min-width:22px}.e-con-inner>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon,.e-con>.elementor-widget-spacer.elementor-widget-empty .elementor-widget-empty-icon{position:absolute;top:0;bottom:0;left:0;right:0;margin:auto;padding:0;width:22px;height:22px}<\/style>\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c829d10 elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"c829d10\" data-element_type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Please choose your level <\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f6c1b1c elementor-widget__width-auto elementor-absolute elementor-invisible elementor-widget elementor-widget-button\" data-id=\"f6c1b1c\" data-element_type=\"widget\" id=\"btn1\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;,&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xl\" href=\"#sect1\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Wprowadzenie<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1ec19fd elementor-widget__width-auto elementor-absolute elementor-invisible elementor-widget elementor-widget-button\" data-id=\"1ec19fd\" data-element_type=\"widget\" id=\"btn4\" data-settings=\"{&quot;_position&quot;:&quot;absolute&quot;,&quot;_animation&quot;:&quot;fadeInUp&quot;}\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xl\" href=\"#sect4\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-text\">Zaawansowane<\/span>\n\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f391696 hidden elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-invisible\" data-id=\"f391696\" data-element_type=\"section\" id=\"sect1\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;,&quot;animation&quot;:&quot;fadeInUp&quot;,&quot;shape_divider_bottom&quot;:&quot;wave-brush&quot;}\">\n\t\t\t\t\t<div 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d=\"M41.9,19.3c0,0,1.2-0.3,2.9-0.1c1.7,0.2,5.8,0.9,8.2,0.7c4.2-0.4,7.4-2.7,7-2.6\tc-0.4,0-4.3,2.2-8.6,1.9c-1.8-0.1-5.1-0.5-6.7-0.4S41.9,19.3,41.9,19.3z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M75.5,12.6c0.2,0.1,2-0.8,4.3-1.1c2.3-0.2,2.1-0.3,2.1-0.5c0-0.1-1.8-0.4-3.4,0\tC76.9,11.5,75.3,12.5,75.5,12.6z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M15.6,13.2c0-0.1,4.3,0,6.7,0.5c2.4,0.5,5,1.9,5,2c0,0.1-2.7-0.8-5.1-1.4\tC19.9,13.7,15.7,13.3,15.6,13.2z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-50163bf\" data-id=\"50163bf\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-19ba8e4 elementor-widget elementor-widget-heading\" data-id=\"19ba8e4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Poziom wprowadzaj\u0105cy<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c2e25b elementor-widget elementor-widget-heading\" data-id=\"3c2e25b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">Please Choose A Webquest<\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-702b7c3\" data-id=\"702b7c3\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ee857ca elementor-widget elementor-widget-image\" data-id=\"ee857ca\" data-element_type=\"widget\" id=\"btn2\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"#sect2\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/positive-mind.png\" class=\"elementor-animation-bob attachment-large size-large wp-image-746\" alt=\"\" srcset=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/positive-mind.png 500w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/positive-mind-300x300.png 300w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/positive-mind-150x150.png 150w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/positive-mind-12x12.png 12w\" sizes=\"(max-width: 500px) 100vw, 500px\" style=\"width:100%;height:100%;max-width:500px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e074a28 elementor-widget elementor-widget-heading\" data-id=\"e074a28\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Combat Stress<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-49386aa\" data-id=\"49386aa\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bde2892 elementor-widget elementor-widget-image\" data-id=\"bde2892\" data-element_type=\"widget\" id=\"btn3\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"#sect3\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/book.png\" class=\"elementor-animation-bob attachment-large size-large wp-image-747\" alt=\"\" srcset=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/book.png 500w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/book-300x300.png 300w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/book-150x150.png 150w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/book-12x12.png 12w\" sizes=\"(max-width: 500px) 100vw, 500px\" style=\"width:100%;height:100%;max-width:500px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-47ebb46 elementor-widget elementor-widget-heading\" data-id=\"47ebb46\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">M\u00f3j dziennik stresu <\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-0179f97\" data-id=\"0179f97\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-cfe9e3d\" data-id=\"cfe9e3d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-a9721f5\" data-id=\"a9721f5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-695ac4d hidden elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"695ac4d\" data-element_type=\"section\" id=\"sect2\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-72cf28f\" data-id=\"72cf28f\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6d155ee elementor-widget elementor-widget-heading\" data-id=\"6d155ee\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Combat stress<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-fc354bc elementor-widget elementor-widget-elementskit-accordion\" data-id=\"fc354bc\" data-element_type=\"widget\" data-widget_type=\"elementskit-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"ekit-wid-con\" >\n        <div class=\"elementskit-accordion accordion-4\" id=\"accordion-69de2ff868e37\">\n\n            \n                <div class=\"elementskit-card active\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-0-fc354bc\">\n                        <a href=\"#collapse-2eb326d69de2ff868e37\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-2eb326d69de2ff868e37\" aria-expanded=\"true\" aria-controls=\"Collapse-2eb326d69de2ff868e37\">\n                            \n                            <span class=\"ekit-accordion-title\">Wprowadzenie<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-2eb326d69de2ff868e37\" class=\"show collapse\" aria-labelledby=\"primaryHeading-0-fc354bc\" data-parent=\"#accordion-69de2ff868e37\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/0hGQ8we9cj0\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"><\/iframe>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-1-fc354bc\">\n                        <a href=\"#collapse-c156d2d69de2ff868e37\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-c156d2d69de2ff868e37\" aria-expanded=\"false\" aria-controls=\"Collapse-c156d2d69de2ff868e37\">\n                            \n                            <span class=\"ekit-accordion-title\">Zadania<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-c156d2d69de2ff868e37\" class=\"collapse\" aria-labelledby=\"primaryHeading-1-fc354bc\" data-parent=\"#accordion-69de2ff868e37\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p>We will start the work of this WebQuest by looking at what you know about work-relatedstress and how it affects your day-to-day life.Once we have worked on the definition, wewill analyse different situations that can causestress and techniques to avoid or manage it.<\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-2-fc354bc\">\n                        <a href=\"#collapse-867de8d69de2ff868e37\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-867de8d69de2ff868e37\" aria-expanded=\"false\" aria-controls=\"Collapse-867de8d69de2ff868e37\">\n                            \n                            <span class=\"ekit-accordion-title\">Proces<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-867de8d69de2ff868e37\" class=\"collapse\" aria-labelledby=\"primaryHeading-2-fc354bc\" data-parent=\"#accordion-69de2ff868e37\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p>Step 1: What is stress?<br \/>The group stands in a circle and we project our Padlet screen which reflects the following<br \/>question: What is stress for you?<br \/>They have to connect to the Padlet through the QR and leave in messages what stress is for<br \/>them, their own definition. They can write, use images, songs, videos...<\/p><p>Once everyone has left their contribution, we do a quick reading and sharing to see the<br \/>coincidences or differences between the definitions.<\/p><p>We will continue giving the academic definition of stress and watching a video that talk<br \/>about this topic.<br \/>Stress definition:<br \/>\u201cThe World Health Organisation defines stress as \"the set of physiological reactions that<br \/>prepare the body for action\". In global terms it is a biological warning system necessary for<br \/>survival. Any change or different circumstance that comes into our lives, such as changing<br \/>jobs, speaking in public, going for an interview or moving house, can generate stress. But it<br \/>will also depend on the physical and psychological state of each individual.<\/p><p>A certain degree of stress stimulates the organism and allows it to reach its goal, returning<br \/>to a basal state when the stimulus has ceased. The problem arises when the pressure is<br \/>maintained and a state of resistance sets in. When certain circumstances, such as work<br \/>overload, economic or social pressures, or a competitive environment, are unconsciously<br \/>perceived as a \"threat\", a feeling of discomfort begins to set in. When this feeling is<br \/>sustained over time, it can lead to a state of exhaustion, with possible functional and organic<br \/>alterations.\u201d (Estr\u00e9s y burn out. Definici\u00f3n y prevenci\u00f3n | Offarm (elsevier.es))<\/p><p>Video How stress afeects your brain:<br \/>(9) How stress affects your brain - <a href=\"https:\/\/www.youtube.com\/watch?v=WuyPuH9ojCE\">Madhumita Murgia - YouTube<\/a><\/p><p>Step 2: My stress level<br \/>The GHQ 12 is a widely used research instrument to make a first rapid assessment of health<br \/>status with the aim of detecting psychological disorders associated with stressful situations.<br \/>We will hand out this questionnaire to each participant and allow them some time to reflect<br \/>and answer each question.<br \/>We should bear in mind that this is not a clinical diagnosis and that this questionnaire is<br \/>only intended to reflect how possible stressful situations are affecting them.<br \/>MOST RECENTLY:<br \/>1. Were you able to concentrate well on what you were doing?<br \/>a) Better than usual c) Less than usual b) The same as usual d) Much less than<br \/>usual<\/p><p>2. Did your worries cause you to lose a lot of sleep?<br \/>a) Not at all c) Somewhat more<br \/>than usual<br \/>b) No more than<br \/>usual<br \/>d) Much more than<br \/>usual<\/p><p>3. Have you felt that you are playing a useful role in life?<br \/>a) More useful than usual c) Less useful than usual b) The same as usual d) Much less useful than usual<br \/><br \/><\/p><p>4. Have you felt capable of making decisions?<br \/>a) More than usual c) Less than usual b) The same as usual d) Much less than<br \/>usual<\/p><p>5. Did you constantly feel overwhelmed and under stress?<br \/>a) Not at all c) Somewhat more<br \/>than usual<br \/>b) No more than<br \/>usual<br \/>d) Much more than<br \/>usual<\/p><p>6. Have you had the feeling that you cannot overcome your difficulties?<br \/>a) Not at all c) Somewhat more<br \/>than usual<br \/>b) No more than<br \/>usual<br \/>d) Much more than<br \/>usual<\/p><p>7. Have you been able to enjoy your normal everyday activities?<br \/>a) More able than<br \/>usual<br \/>c) Less able than<br \/>usual<br \/>b) The same as usual d) Much less able<br \/>than usual<\/p><p>8. Were you able to cope adequately with your problems?<br \/>a) More than usual c) Less than usual b) The same as usual d) Much less than<br \/>usual<\/p><p>9. Have you felt unhappy or depressed?<br \/>a) Not at all c) Somewhat more<br \/>than usual<br \/>b) No more than<br \/>usual<br \/>d) Much more than<br \/>usual<\/p><p>10. Have you lost confidence in yourself?<br \/>a) Not at all c) Somewhat more<br \/>than usual<br \/>b) No more than<br \/>usual<br \/>d) Much more than<br \/>usual<\/p><p>11. Have you ever thought that you are a worthless person?<br \/>a) Not at all c) Somewhat more<br \/>than usual<br \/>b) Not more than<br \/>usual<br \/>d) Much more than<br \/>usual<\/p><p>12. Do you feel reasonably happy all things considered?<br \/>a) More than usual c) Less than usual b) The same as usual d) Much less than<br \/>usual<\/p><p>According to the method recommended by the GHQ, there are two possible scores for each<br \/>question (0 or 1). We will classify a problem as absent (0) or present (1) according to the<br \/>following criteria and add up the points.<br \/>- Options a) and b) are considered as \"problem absent\" and score \"0\".<br \/>- Options (c) and (d) are considered as 'problem present' and are marked '1'.<br \/>If you have scored a total of 3 or more points when adding the 12 questions together, it is<br \/>likely that you are suffering from a psychological disorder associated with stressful<br \/>situations.<br \/>We do not have to share the results of the questionnaire with the group, it is a personal and<br \/>intimate questionnaire, and we will only share it with the group if the group wants to and<br \/>without pressuring anyone.<\/p><p>Step 3: Stress coping techniques<br \/>We will start this part of the training by explaining that: The different preventive measures<br \/>aimed at avoiding or minimising the consequences of work-related stress can be divided<br \/>into the consequences of work-related stress can be divided according to the level of<br \/>intervention.<br \/>1. Person-centred measures (individual stress coping techniques): Aimed at reducing anxiety<br \/>levels, negative thoughts and conflicting social relationships.<br \/>2. Task intervention measures: Aimed at reducing problems that may arise during work<br \/>performance and also at increasing the efficiency of work performance.<br \/>3. Organisational intervention measures: Aimed at reducing stress problems related to<br \/>organisational factors such as communication and participation, personal relationships and<br \/>career development within the organisation.<br \/>We will divide the group into small groups of 3-4 people and give them some cards with the<br \/>name of the technique and its definition. They should divide the techniques into the three<br \/>groups discussed above.<\/p><p>Relaxation techniques: The aim of relaxation techniques is to reduce the degree of<br \/>physical activation present in stress.<\/p><p>Breathing techniques: Correct breathing control is one of the simplest and most powerful<br \/>strategies for coping with a stress response. One of the symptoms of stress is<br \/>hyperventilation: rapid, rapid and shallow breathing that contributes to increased stress<br \/>levels.<\/p><p>Cognitive techniques: Stressed people are not only stressed physically but also psychically,<br \/>as what happens emotionally in an individual is reflected in their thoughts and vice versa.<\/p><p>Time management techniques: When a person suffers from stress, one hears them<br \/>complain that they \"lack time\" to do all the tasks. Paradoxically, when they try to gain<br \/>time, their nerves end up causing them to lose it.<\/p><p>Social skills improvement techniques: In order to face challenges and relationship tensions<br \/>that may arise with colleagues or superiors, social skills are needed in order to approach<br \/>the difficulty correctly and find the best solution.<\/p><p>Once the different techniques have been organised in the 3 groups, we will share them with<br \/>the large group and reflect together on the techniques and how everyone is trying to<br \/>manage their stress levels.<\/p><p>Step 4: We put into practice<br \/>To end the session we will put into practice one of the techniques to show the participants<br \/>how they can do it in their daily life.<\/p><p>PROGRESSIVE RELAXATION TECHNIQUE (JACOBSON, 1929)<br \/>The aim is to achieve deep levels of muscle relaxation through different tension\/relaxation<br \/>exercises, therefore it is important to pay attention to these sensations (tension\/relaxation)<br \/>in order to become aware of our body. With the training, the person will put these skills into<br \/>action once he\/she has identified the tension in some area of his\/her body.<\/p><p>Preparation<br \/>- Find a quiet place free from interruptions.<br \/>- Wear comfortable clothing that allows mobility.<br \/>- Recline comfortably in a padded chair or similar and uncross arms and legs. uncross arms<br \/>and legs.<br \/>- If necessary, rest your head on a cushion so that it is slightly raised. slightly raised.<br \/>- Relaxation can be started by taking three deep breaths. three deep breaths. It is advisable<br \/>to progressively advance in the relaxation, applying it each time on different muscle groups<br \/>and practising it for about 15 minutes a day.<br \/>- If cramps or discomfort appear during the practice, generate less tension.<\/p><p>General steps<br \/>Voluntarily tense each muscle group for 3 to 4 seconds and then relax it for several<br \/>seconds (20-30 seconds) in the following order. Pay attention to the sensations of tension<br \/>and relaxation that are generated.<\/p><p>Relaxation of the face, neck and shoulders:<\/p><p>Forehead: Wrinkle, exerting tension on the bridge of the nose and around the eyebrows.<\/p><p>Eyes: Open and close. Notice the tension in the eyelids and on the outside of the eyes.<\/p><p>Nose: Wrinkle the nose, with tension on the bridge of the nose and the nostrils.<\/p><p>Mouth: Smile widely (or open your mouth as wide as possible). Note the tension in the<br \/>upper and lower lips and both cheeks. Then pucker your lips.<\/p><p>Tongue: Press the tongue against the roof of the mouth.<\/p><p>Jaw: Press the teeth together, feeling the tension in the lateral muscles of the face and in<br \/>both cheeks.<\/p><p>Neck and nape of neck: Stretch the neck forwards-backwards and right-left (without<br \/>abruptness).<\/p><p>Shoulders: Raise your shoulders, trying to touch your ears and then let them drop. then<br \/>drop<br \/>Relaxation of arms and hands:<\/p><p>Squeeze, without moving, first one arm and then the other with a closed fist, feeling the<br \/>tension in the arms, forearms and hands.<\/p><p>Leg relaxation:First contract the muscles of the buttocks and thighs. Then stretch one leg and then the<br \/>other, lifting the tip of the foot upwards and feeling the tension.<\/p><p>Relaxation of the thorax, abdomen and lumbar region:<\/p><p>Back: Lean your body slightly forward, bend your elbows and pull your arms up and back<br \/>(without clenching your fists), feeling the tension in your back.<\/p><p>Chest: Inhale by puffing out your chest and hold the air for a few seconds in your lungs.<\/p><p>Note the tension in the chest. Exhale slowly.<\/p><p>Stomach: Contract the stomach. Then repeat by pushing<br \/>outwards.<\/p><p>Quick and complete relaxation:<\/p><p>It consists of tensing and relaxing all the muscles at the same time. It can be done lying<br \/>down or standing. It requires some experience, but once acquired, a correct state of<br \/>relaxation can be achieved in just a few minutes. of relaxation can be achieved in just a<br \/>few minutes.<\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-3-fc354bc\">\n                        <a href=\"#collapse-c9821db69de2ff868e37\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-c9821db69de2ff868e37\" aria-expanded=\"false\" aria-controls=\"Collapse-c9821db69de2ff868e37\">\n                            \n                            <span class=\"ekit-accordion-title\">Ewaluacja<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-c9821db69de2ff868e37\" class=\"collapse\" aria-labelledby=\"primaryHeading-3-fc354bc\" data-parent=\"#accordion-69de2ff868e37\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2144 aligncenter\" src=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/10\/Screenshot-2023-10-23-124231.png\" alt=\"\" width=\"589\" height=\"402\" srcset=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/10\/Screenshot-2023-10-23-124231.png 589w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/10\/Screenshot-2023-10-23-124231-300x205.png 300w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/10\/Screenshot-2023-10-23-124231-18x12.png 18w\" sizes=\"(max-width: 589px) 100vw, 589px\" \/><\/p><p>At the end of this WebQuest, the facilitator can use these self-reflection questions to find<br \/>out how the participants felt about this activity:<br \/><br \/><\/p><ul><li>What did you learn from this activity - can you name 3 things?<\/li><li>How does being introspective have a positive impact on your work environment?<\/li><li>Can you say which stress management technique you think will be easiest for you to<br \/>apply? Why?<\/li><li>What do you think is the most important thing you have learned today that you can<br \/>take back to your work life?<\/li><\/ul><p>\u00a0<\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-4-fc354bc\">\n                        <a href=\"#collapse-844c85969de2ff868e37\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-844c85969de2ff868e37\" aria-expanded=\"false\" aria-controls=\"Collapse-844c85969de2ff868e37\">\n                            \n                            <span class=\"ekit-accordion-title\">Wnioski<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-844c85969de2ff868e37\" class=\"collapse\" aria-labelledby=\"primaryHeading-4-fc354bc\" data-parent=\"#accordion-69de2ff868e37\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p>Working to manage stress and anticipate it will help us to create a more comfortable workspace that is adapted to the needs of workers, whether they are young or older.<\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                        <\/div>\n    <\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-93520e5 hidden elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"93520e5\" data-element_type=\"section\" id=\"sect3\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2cbb398\" data-id=\"2cbb398\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b0014a1 elementor-widget elementor-widget-heading\" data-id=\"b0014a1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">M\u00f3j dziennik stresu <\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b339085 elementor-widget elementor-widget-elementskit-accordion\" data-id=\"b339085\" data-element_type=\"widget\" data-widget_type=\"elementskit-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"ekit-wid-con\" >\n        <div class=\"elementskit-accordion accordion-4\" id=\"accordion-69de2ff86a6de\">\n\n            \n                <div class=\"elementskit-card active\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-0-b339085\">\n                        <a href=\"#collapse-2eb326d69de2ff86a6de\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-2eb326d69de2ff86a6de\" aria-expanded=\"true\" aria-controls=\"Collapse-2eb326d69de2ff86a6de\">\n                            \n                            <span class=\"ekit-accordion-title\">Wprowadzenie<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-2eb326d69de2ff86a6de\" class=\"show collapse\" aria-labelledby=\"primaryHeading-0-b339085\" data-parent=\"#accordion-69de2ff86a6de\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/clBn53OnpXc\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"><\/iframe>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-1-b339085\">\n                        <a href=\"#collapse-c156d2d69de2ff86a6de\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-c156d2d69de2ff86a6de\" aria-expanded=\"false\" aria-controls=\"Collapse-c156d2d69de2ff86a6de\">\n                            \n                            <span class=\"ekit-accordion-title\">Zadania<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-c156d2d69de2ff86a6de\" class=\"collapse\" aria-labelledby=\"primaryHeading-1-b339085\" data-parent=\"#accordion-69de2ff86a6de\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p>Do tej pory mia\u0142e\u015b strasznie stresuj\u0105c\u0105 prac\u0119, nie by\u0142e\u015b w stanie poradzi\u0107 sobie ze stresem z tym zwi\u0105zanym, z machlojkami itp. Obecnie jeste\u015b w trakcie poszukiwania nowej, lepszej pracy. Tym razem postanowi\u0142e\u015b zadba\u0107 o swoje samopoczucie i chcesz wyeliminowa\u0107 lub nauczy\u0107 si\u0119 radzi\u0107 sobie ze stresuj\u0105cymi czynnikami. Twoim zadaniem jest stworzenie i prowadzenie dziennika stresu, kt\u00f3ry poprzez poznanie samego siebie pozwoli Ci monitorowa\u0107 poziom stresu i wyeliminowa\u0107 jak najwi\u0119cej czynnik\u00f3w stresogennych z \u017cycia prywatnego i zawodowego. Zatem do dzie\u0142a!<\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-2-b339085\">\n                        <a href=\"#collapse-867de8d69de2ff86a6de\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-867de8d69de2ff86a6de\" aria-expanded=\"false\" aria-controls=\"Collapse-867de8d69de2ff86a6de\">\n                            \n                            <span class=\"ekit-accordion-title\">Proces<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-867de8d69de2ff86a6de\" class=\"collapse\" aria-labelledby=\"primaryHeading-2-b339085\" data-parent=\"#accordion-69de2ff86a6de\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p><b><span>Krok nr 1 - Zdefiniowanie stresu i jego wp\u0142ywu.<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Stres objawia si\u0119 na r\u00f3\u017cne sposoby i jest kwesti\u0105 bardzo indywidualn\u0105. Pierwszym krokiem do zmniejszenia stresu w naszym \u017cyciu jest zrozumienie, czym on jest i jak na nas wp\u0142ywa.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Twoim pierwszym zadaniem jest wyszukanie w Internecie co najmniej 3 definicji stresu i na podstawie tej wiedzy opisanie w\u0142asnej, spersonalizowanej definicji tego, czym jest dla Ciebie stres i jak si\u0119 z nim czujesz.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Definicje stresu:<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>1 -\u00a0<\/span><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><p><i><span>\u0179r\u00f3d\u0142o:<\/span><\/i><span>[Umie\u015b\u0107 link do \u017ar\u00f3d\u0142a definicji].<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>2 -\u00a0<\/span><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><p><i><span>\u0179r\u00f3d\u0142o:<\/span><\/i><span>[Umie\u015b\u0107 link do \u017ar\u00f3d\u0142a definicji].<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>3 -<\/span><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><p><i><span>\u0179r\u00f3d\u0142o:<\/span><\/i><span>[Umie\u015b\u0107 link do \u017ar\u00f3d\u0142a definicji].<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u015awietnie! Teraz, gdy pozna\u0142e\u015b ju\u017c kilka r\u00f3\u017cnych formalnych definicji stresu, nadszed\u0142 czas, aby zastanowi\u0107 si\u0119 nad tym, co on dla nas oznacza i jak go do\u015bwiadczamy. Jak ju\u017c wiesz, stres dotyka ka\u017cdego w naszym \u017cyciu, czasem bardziej, a czasem mniej, i radzimy sobie z nim na r\u00f3\u017cne sposoby - raz lepiej, raz gorzej. Aby poradzi\u0107 sobie ze stresem i jego negatywnym wp\u0142ywem na nasze zdrowie, bardzo wa\u017cne jest, aby umie\u0107 ten stres odpowiednio zidentyfikowa\u0107 i okre\u015bli\u0107. Wystarczy spojrze\u0107 prawdzie w oczy. Dlatego nadszed\u0142 czas, aby\u015b opisa\u0142 poni\u017cej, w\u0142asnymi s\u0142owami, co oznacza dla Ciebie stres i jak go odczuwasz.<\/span><span>\u00a0<\/span><\/p><p><b><span>Moja definicja stresu i to, jak go odczuwam:<\/span><\/b><span>\u00a0<\/span><\/p><p>\u00a0<\/p><p><span>\u00a0<\/span><\/p><p><b><span>Oto kilka link\u00f3w, kt\u00f3re mog\u0105 pom\u00f3c w zrozumieniu poj\u0119cia stresu i jego r\u00f3\u017cnych objaw\u00f3w:<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/11874-stress\"><span>https:\/\/my.clevelandclinic.org\/health\/articles\/11874-stress<\/span><\/a><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.webmd.com\/balance\/stress-management\/stress-symptoms-effects_of-stress-on-the-body\"><span>https:\/\/www.webmd.com\/balance\/stress-management\/stress-symptoms-effects_of-stress-on-the-body<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Krok 2 - Identyfikacja czynnik\u00f3w stresogennych<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Teraz, jak ju\u017c rozumiesz czym jest stres oraz jak go odczuwasz w swoim \u017cyciu \u2013 pora na zidentyfikowanie naszych stresor\u00f3w.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Stresor to zwyczajnie m\u00f3wi\u0105c wewn\u0119trzne lub zewn\u0119trzne zdarzenie lub bodziec, kt\u00f3ry wywo\u0142uje stres.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Zatem \u015bwiadomo\u015b\u0107 naszych stresor\u00f3w jest koniecznym, naturalnym krokiem w zwalczaniu stresu i budowaniu umiej\u0119tno\u015bci radzenia sobie z nim. Jako, \u017ce w tym WebQue\u015bcie skupiamy si\u0119 r\u00f3wnie\u017c na \u017cyciu profesjonalnym i radzeniu sobie ze stresem w nowej pracy oraz przy jej poszukiwaniach, to w tym kroku nale\u017cy zidentyfikowa\u0107 na podstawie w\u0142asnych do\u015bwiadcze\u0144 nasze stresory w \u017cyciu prywatnym i profesjonalnym.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><table><tbody><tr><td><p><b><span>IDENTYFIKACJA CZYNNIK\u00d3W STRESOGENNYCH<\/span><\/b><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><b><span>W \u017bYCIU PRYWATNYM<\/span><\/b><span>\u00a0<\/span><\/p><\/td><td><p><b><span>W PRACY\/\u017bYCIU ZAWODOWYM<\/span><\/b><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span>\u00a0<\/span><\/p><\/td><td><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span>\u00a0<\/span><\/p><\/td><td><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span>\u00a0<\/span><\/p><\/td><td><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span>\u00a0<\/span><\/p><\/td><td><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span>\u00a0<\/span><\/p><\/td><td><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span>\u00a0<\/span><\/p><\/td><td><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><p><span>\u00a0<\/span><\/p><\/td><td><p><span>\u00a0<\/span><\/p><\/td><\/tr><\/tbody><\/table><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Poni\u017csze linki pomog\u0105 ci lepiej zrozumie\u0107, czym s\u0105 stresory i poda\u0107 kilka przyk\u0142ad\u00f3w:<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.mind.org.uk\/information-support\/types-of-mental-health-problems\/stress\/causes-of-stress\/\"><span>https:\/\/www.mind.org.uk\/information-support\/types-of-mental-health-problems\/stress\/causes-of-stress\/<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.webmd.com\/balance\/guide\/causes-of-stress\"><span>https:\/\/www.webmd.com\/balance\/guide\/causes-of-stress<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Krok 3 - Analiza r\u00f3\u017cnych technik radzenia sobie ze stresem<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Teraz, gdy ju\u017c wiesz, czym jest stres, jak go odczuwasz i przy odrobinie refleksji mo\u017cesz zidentyfikowa\u0107 czynniki stresogenne, kt\u00f3rych do\u015bwiadczasz, nadszed\u0142 czas, aby pozna\u0107 r\u00f3\u017cne techniki radzenia sobie ze stresem i \u0142agodzenia stresu oraz spr\u00f3bowa\u0107 wybra\u0107 technik\u0119, kt\u00f3ra dzia\u0142a najlepiej dla Ciebie. Jak ju\u017c wiemy, stres jest kwesti\u0105 bardzo indywidualn\u0105. Podobnie jak skuteczno\u015b\u0107 poszczeg\u00f3lnych technik. Nie ma jednej z\u0142otej rady na to, jak radzi\u0107 sobie ze stresem czy jak go redukowa\u0107, ale znaj\u0105c siebie i swoje preferencje, warto wypr\u00f3bowa\u0107 r\u00f3\u017cne z nich, by sprawdzi\u0107 ich skuteczno\u015b\u0107. Dopiero wtedy mo\u017cemy odkry\u0107 t\u0119, kt\u00f3ra dzia\u0142a na nas najlepiej.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Oto pi\u0119\u0107 popularnych i w wielu przypadkach skutecznych technik radzenia sobie ze stresem, z kt\u00f3rymi powiniene\u015b si\u0119 zapozna\u0107 i wypr\u00f3bowa\u0107, aby spr\u00f3bowa\u0107 zwalczy\u0107 czynniki stresogenne:<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>1. <\/span><b><span>Tworzenie w\u0142asnej przestrzeni<\/span><\/b><span>\u00a0<\/span><span>\u00a0<\/span><\/li><\/ul><p><span>Jedn\u0105 z takich podstawowych metod pomagaj\u0105cych nam zmniejszy\u0107 stres jest po prostu stworzenie w\u0142asnej przestrzeni. Skupiamy si\u0119 na tym, aby w ko\u0144cu mie\u0107 w domu\/pracy miejsce, w kt\u00f3rym mo\u017cemy czu\u0107 si\u0119 komfortowo, bezpiecznie i sob\u0105. Podczas gdy w pracy warunki s\u0105 inne, w domu bardzo wa\u017cne jest, aby mie\u0107 miejsce, w kt\u00f3rym mo\u017cemy sp\u0119dza\u0107 czas z samym sob\u0105 i gdzie nikt nie b\u0119dzie nam przeszkadza\u0142.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>2.\u00a0<\/span><b><span> Uwa\u017cno\u015b\u0107<\/span><\/b><span>\u00a0<\/span><span>\u00a0<\/span><\/li><\/ul><p><span>\"Uwa\u017cno\u015b\u0107 oznacza szczeg\u00f3lny rodzaj uwagi - uwa\u017cnej, skierowanej na chwil\u0119 obecn\u0105 i nieos\u0105dzaj\u0105cej. Taka uwa\u017cno\u015b\u0107 rozwija wielk\u0105 \u015bwiadomo\u015b\u0107, jasno\u015b\u0107 i akceptacj\u0119 obecnej sytuacji. Budzi nas do faktu, \u017ce \u017cycie rozwija si\u0119 tylko w pojedynczych chwilach\" Jon Kabat-Zinn<\/span><span>\u00a0<\/span><\/p><p><span>Oto jedna z podstawowych technik uwa\u017cno\u015bci:<\/span><span>\u00a0<\/span><\/p><p><span>Zamknij oczy, we\u017a g\u0142\u0119boki wdech, a nast\u0119pnie powoli wypu\u015b\u0107 powietrze. Skoncentruj si\u0119 na ruchu klatki piersiowej i staraj si\u0119 nie my\u015ble\u0107 o niczym innym. Je\u015bli w twojej g\u0142owie pojawi si\u0119 nat\u0142ok my\u015bli, przyjmij je do wiadomo\u015bci, ale nie koncentruj si\u0119 na nich, pozw\u00f3l im odej\u015b\u0107, skupiaj\u0105c si\u0119 na oddechu.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>3<\/span><b><span>. G\u0142\u0119bokie oddychanie<\/span><\/b><span>\u00a0<\/span><\/li><\/ul><p><span>G\u0142\u0119bokie oddychanie pozwala nam si\u0119 uspokoi\u0107 i spowolni\u0107 t\u0119tno pod wp\u0142ywem silnego stresu. Mo\u017cna znale\u017a\u0107 wiele technik g\u0142\u0119bokiego oddychania, ale jedn\u0105 z nich jest wykonanie poni\u017cszych krok\u00f3w:<\/span><span>\u00a0<\/span><\/p><p><span>1. Usi\u0105d\u017a wygodnie, wyprostuj ramiona i rozlu\u017anij r\u0119ce. Umie\u015b\u0107 j\u0119zyk tu\u017c za z\u0119bami na podniebieniu. Zamknij oczy i skup si\u0119 wy\u0142\u0105cznie na oddechu.<\/span><span>\u00a0<\/span><\/p><ol><li><span> Zacznij od mocnego wydechu przez usta. Licz\u0105c do 4, we\u017a g\u0142\u0119boki wdech przez nos.<\/span><\/li><li><span> Wstrzymaj oddech, licz\u0105c do 7 - w ten spos\u00f3b tlen jest efektywnie rozprowadzany w krwiobiegu.<\/span><\/li><li><span> Powoli zr\u00f3b wydech przez zaci\u015bni\u0119te usta i policz do 8.<\/span><\/li><\/ol><p><span>Po 3 cyklach cia\u0142o powinno przyzwyczai\u0107 si\u0119 do tego wzorca oddychania. Powtarzaj t\u0119 czynno\u015b\u0107, a\u017c poczujesz, \u017ce twoje cia\u0142o si\u0119 rozlu\u017ania, a bicie serca zwalnia.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>4. <\/span><b><span>Progresywna relaksacja mi\u0119\u015bni<\/span><\/b><span>\u00a0<\/span><\/li><\/ul><p><span>Metoda ta polega na rozlu\u017anieniu okre\u015blonych cz\u0119\u015bci cia\u0142a zgodnie z dwoma prostymi krokami:<\/span><span>\u00a0<\/span><\/p><ol><li><span>Napinasz okre\u015blone grupy mi\u0119\u015bni cia\u0142a, takie jak szyja i ramiona.\u00a0<\/span><span>\u00a0<\/span><\/li><\/ol><ol><li><span>Nast\u0119pnie rozlu\u017anij mi\u0119\u015bnie i zwr\u00f3\u0107 uwag\u0119 na to, jak si\u0119 czuj\u0105, gdy s\u0105 rozlu\u017anione.\u00a0<\/span><span>\u00a0<\/span><\/li><\/ol><p><span>Technika ta mo\u017ce pom\u00f3c zrelaksowa\u0107 si\u0119, gdy jeste\u015b zdenerwowany i zmniejszy\u0107 og\u00f3lne napi\u0119cie i poziom stresu.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>5. <\/span><b><span>Podzi\u0119kowanie za osi\u0105gni\u0119cia<\/span><\/b><span>\u00a0<\/span><\/li><\/ul><p><span>Ta ostatnia metoda jest bardzo wa\u017cna, zw\u0142aszcza gdy mamy do czynienia ze stresem zwi\u0105zanym ze studiami lub prac\u0105. Ludzie maj\u0105 tendencj\u0119 do skupiania si\u0119 na przysz\u0142ych obowi\u0105zkach lub pora\u017ckach, ca\u0142kowicie zapominaj\u0105c o zatrzymaniu si\u0119 i nagradzaniu siebie za osi\u0105gni\u0119cia lub pomy\u015blnie uko\u0144czone zadania.<\/span><span>\u00a0<\/span><\/p><p><span>Jednym z przyk\u0142ad\u00f3w zastosowania tej metody jest wykonanie nast\u0119puj\u0105cych krok\u00f3w:<\/span><span>\u00a0<\/span><\/p><p><span>Po ka\u017cdym dniu pracy po\u015bwi\u0119\u0107my 10 minut, aby usi\u0105\u015b\u0107 i zastanowi\u0107 si\u0119 nad tym, co uda\u0142o nam si\u0119 dzisiaj zrobi\u0107 i osi\u0105gn\u0105\u0107. Nawet je\u015bli nie uda\u0142o nam si\u0119 wykona\u0107 ca\u0142ego zadania, uwzgl\u0119dniamy wykonanie jego cz\u0119\u015bci. Siedzimy tak d\u0142ugo, a\u017c spiszemy nasze osi\u0105gni\u0119cia. W tym celu potrzebujemy jedynie kartki papieru i d\u0142ugopisu.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>Celem tej metody jest docenienie naszej pracy i naszych po\u015bwi\u0119ce\u0144, co z kolei daje nam wi\u0119cej pewno\u015bci siebie i pozwala zmniejszy\u0107 stres zwi\u0105zany np. z przysz\u0142ymi zadaniami.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><i><span>\u0179r\u00f3d\u0142a:<\/span><\/i><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.betterup.com\/blog\/stress-management-techniques\"><i><span>https:\/\/www.betterup.com\/blog\/stress-management-techniques<\/span><\/i><\/a><i><span>\u00a0<\/span><\/i><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.simplypsychology.org\/stress-management.html\"><i><span>https:\/\/www.simplypsychology.org\/stress-management.html<\/span><\/i><\/a><i><span>\u00a0<\/span><\/i><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.webmd.com\/balance\/guide\/tips-to-control-stress\"><i><span>https:\/\/www.webmd.com\/balance\/guide\/tips-to-control-stress<\/span><\/i><\/a><i><span>\u00a0<\/span><\/i><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Czy znasz kt\u00f3r\u0105\u015b z tych technik? A mo\u017ce pr\u00f3bowa\u0142e\u015b kt\u00f3rej\u015b z nich? <\/span><span>Je\u015bli tak, opisz swoje wra\u017cenia poni\u017cej:<\/span>\u00a0<\/p><p>\u00a0<\/p><p><span class=\"TextRun SCXW178462717 BCX0\"><span class=\"NormalTextRun SCXW178462717 BCX0\">Twoim zadaniem jest pr\u00f3ba zastosowania ka\u017cdej z tych metod w stresuj\u0105cej sytuacji. Jak my\u015blisz, kt\u00f3ra z nich b\u0119dzie dla Ciebie najskuteczniejsza w \u017cyciu osobistym i w pracy i dlaczego?<\/span><\/span><span class=\"EOP SCXW178462717 BCX0\">\u00a0<\/span><\/p><p><span>Nast\u0119pnie nadszed\u0142 czas, aby\u015b poszuka\u0142 informacji w Internecie i wymieni\u0142 dwie r\u00f3\u017cne metody radzenia sobie ze stresem lub \u0142agodzenia stresu, kt\u00f3re przemawiaj\u0105 do Ciebie i - w oparciu o w\u0142asne preferencje, zachowanie i charakter - uwa\u017casz, \u017ce by\u0142yby dla Ciebie najbardziej skuteczne. Spr\u00f3buj znale\u017a\u0107 techniki, kt\u00f3re mo\u017cesz \u0107wiczy\u0107, gdy jeste\u015b zestresowany w pracy, przed rozmow\u0105 kwalifikacyjn\u0105 lub w biegu. Wa\u017cne jest, aby by\u0142y one praktyczne w codziennych sytuacjach i podczas poszukiwania pracy. <\/span><span>Opisz te techniki poni\u017cej:<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ul><li><span>1.\u00a0<\/span><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><p><span>Nazwa techniki<\/span><\/p><p><span class=\"TextRun SCXW84259886 BCX0\"><span class=\"NormalTextRun SCXW84259886 BCX0\">Opis<\/span><\/span><\/p><p><span class=\"TextRun SCXW165748950 BCX0\"><span class=\"NormalTextRun SCXW165748950 BCX0\">Jak pomaga radzi\u0107 sobie ze stresem?<\/span><\/span><span class=\"EOP SCXW165748950 BCX0\">\u00a0<\/span><\/p><p>\u00a0<\/p><p><b><span>Krok 4 - Prowadzenie dziennika stresu\u00a0<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Teraz, gdy ju\u017c zrozumia\u0142e\u015b podstawy stresu i rozwa\u017cy\u0142e\u015b r\u00f3\u017cne techniki dla siebie - nadszed\u0142 czas, aby zrobi\u0107 ostatni krok w tej podr\u00f3\u017cy \u0142agodz\u0105cej stres, kt\u00f3ra ma na celu pom\u00f3c ci radzi\u0107 sobie ze stresem w \u017cyciu codziennym, podczas poszukiwania pracy i podczas aklimatyzacji w nowej pracy i nowych obowi\u0105zkach.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Prowadzenie dziennika stresu jest skutecznym sposobem na znalezienie tego, co powoduje stres i odkrycie poziomu stresu, kt\u00f3ry jest dla nas korzystny.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>W naszym dzienniku stresu b\u0119dziemy mieli za zadanie rejestrowa\u0107 nasz poziom stresu i to, jak si\u0119 czujemy w ci\u0105gu dnia. W szczeg\u00f3lno\u015bci zapisujemy stresuj\u0105ce wydarzenia.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>Poni\u017cej znajduje si\u0119 szablon z informacjami potrzebnymi do wype\u0142nienia naszego dziennika stresu w ci\u0105gu dnia.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>Twoim zadaniem jest wype\u0142nienie tego szablonu na dzie\u0144 dzisiejszy i, je\u015bli to mo\u017cliwe, prowadzenie tego dziennika w przysz\u0142o\u015bci.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>M\u00d3J DZIENNIK STRESU<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Dzie\u0144\/data:<\/span><\/b>\u00a0<br \/><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Czas (mo\u017cemy pisa\u0107 w r\u00f3\u017cnych odst\u0119pach godzinowych)<\/span><\/b>\u00a0<br \/><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Ilo\u015b\u0107 stresu, kt\u00f3rego do\u015bwiadczamy (np. w skali od 1 do 10)<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>1\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 2\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 3\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 4\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 5\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 6\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 7\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 8\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 9\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 10<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Jak\/co czujemy?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Jak skuteczna jest nasza praca?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Jaka stresuj\u0105ca sytuacja mia\u0142a miejsce?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Kiedy i gdzie mia\u0142o to miejsce?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Jakie czynniki spowodowa\u0142y to wydarzenie?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Jak bardzo by\u0142o to stresuj\u0105ce?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Jak poradzili\u015bmy sobie z tym wydarzeniem?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Jakiej metody u\u017cyli\u015bmy, aby spr\u00f3bowa\u0107 zmniejszy\u0107 stres?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Czy to zadzia\u0142a\u0142o? Je\u015bli tak, to w jaki spos\u00f3b?<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026\u2026<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u015awietnie! Je\u015bli chcesz dowiedzie\u0107 si\u0119 wi\u0119cej o prowadzeniu dziennika stresu i innych metodach, odwied\u017a poni\u017csze linki:<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/psychcentral.com\/stress\/how-to-begin-journaling-for-stress-relief\"><span>https:\/\/psychcentral.com\/stress\/how-to-begin-journaling-for-stress-relief<\/span><\/a><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.mindtools.com\/pages\/article\/newTCS_01.htm\"><span>https:\/\/www.mindtools.com\/pages\/article\/newTCS_01.htm<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p>\u00a0<\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-3-b339085\">\n                        <a href=\"#collapse-c9821db69de2ff86a6de\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-c9821db69de2ff86a6de\" aria-expanded=\"false\" aria-controls=\"Collapse-c9821db69de2ff86a6de\">\n                            \n                            <span class=\"ekit-accordion-title\">Ewaluacja<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-c9821db69de2ff86a6de\" class=\"collapse\" aria-labelledby=\"primaryHeading-3-b339085\" data-parent=\"#accordion-69de2ff86a6de\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <table><tbody><tr><td><ul><li><span>Podstawowa wiedza na temat osobistych czynnik\u00f3w wywo\u0142uj\u0105cych stres<\/span><span>\u00a0<\/span><\/li><li><span>Podstawowa wiedza na temat wp\u0142ywu stresu na zdrowie<\/span><span>\u00a0<\/span><\/li><li><span>Podstawowa wiedza na temat wp\u0142ywu stresu na wydajno\u015b\u0107 pracy<\/span><span>\u00a0<\/span><\/li><li><span>Podstawowa wiedza na temat praktyk promuj\u0105cych odporno\u015b\u0107 na stres<\/span><span>\u00a0<\/span><\/li><\/ul><\/td><td><ul><li><span>Om\u00f3wienie, czym jest stres i jak wp\u0142ywa on na zdrowie i wydajno\u015b\u0107 pracy.<\/span><span>\u00a0<\/span><\/li><li><span>Identyfikacja osobistych czynnik\u00f3w wywo\u0142uj\u0105cych stres<\/span><span>\u00a0<\/span><\/li><li><span>Identyfikacja czynnik\u00f3w wywo\u0142uj\u0105cych stres w miejscu pracy<\/span><span>\u00a0<\/span><\/li><li><span>Prowadzenie dziennika stresu, aby lepiej zrozumie\u0107 swoj\u0105 reakcj\u0119 na stres.<\/span><span>\u00a0<\/span><\/li><li><span>Om\u00f3wienie niekt\u00f3rych technik zmniejszania wp\u0142ywu stresu na zdrowie<\/span><span>\u00a0<\/span><\/li><\/ul><\/td><td><ul><li><span>Zdolno\u015b\u0107 do autorefleksji i identyfikowania czynnik\u00f3w wywo\u0142uj\u0105cych stres w \u017cyciu osobistym i zawodowym.<\/span><span>\u00a0<\/span><\/li><li><span>Zdolno\u015b\u0107 do autorefleksji i uczciwego identyfikowania wp\u0142ywu stresu na nastr\u00f3j.<\/span><span>\u00a0<\/span><\/li><li><span>Gotowo\u015b\u0107 do prowadzenia dziennika w celu rejestrowania cz\u0119stotliwo\u015bci wyst\u0119powania stresu i reakcji na stres.<\/span><span>\u00a0<\/span><\/li><\/ul><\/td><\/tr><\/tbody><\/table>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-4-b339085\">\n                        <a href=\"#collapse-844c85969de2ff86a6de\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-844c85969de2ff86a6de\" aria-expanded=\"false\" aria-controls=\"Collapse-844c85969de2ff86a6de\">\n                            \n                            <span class=\"ekit-accordion-title\">Wnioski<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-844c85969de2ff86a6de\" class=\"collapse\" aria-labelledby=\"primaryHeading-4-b339085\" data-parent=\"#accordion-69de2ff86a6de\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p><span>\u00a0<\/span><\/p><p><span>Gratulacje! Post\u0119puj\u0105c zgodnie z podanymi krokami, uda\u0142o Ci si\u0119 poszerzy\u0107 swoj\u0105 wiedz\u0119 na temat stresu, przeanalizowa\u0107 w\u0142asne czynniki stresogenne zar\u00f3wno w \u017cyciu osobistym, jak i zawodowym oraz pozna\u0107 wiele technik wspomagaj\u0105cych \u0142agodzenie stresu. Stosuj\u0105c te techniki i sumiennie prowadz\u0105c dziennik stresu, b\u0119dziesz w stanie lepiej porusza\u0107 si\u0119 po drodze poszukiwania pracy, a tak\u017ce radzi\u0107 sobie w \u017cyciu codziennym. Jest to bardzo wa\u017cna umiej\u0119tno\u015b\u0107, kt\u00f3ra sprawi, \u017ce Twoje \u017cycie b\u0119dzie o wiele przyjemniejsze! W mi\u0119dzyczasie pami\u0119taj o bardzo wa\u017cnej rzeczy, kt\u00f3r\u0105 powiedzia\u0142 kiedy\u015b Albert Einstein - \"W \u015brodku trudno\u015bci le\u017cy szansa\".<\/span><span>\u00a0<\/span><\/p><p><span>Congratulations, your knowledge of intrinsic and extrinsic motivation is excellent now!<\/span><span>\u00a0<\/span><\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                        <\/div>\n    <\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-66cfd7e hidden elementor-section-boxed elementor-section-height-default elementor-section-height-default elementor-invisible\" data-id=\"66cfd7e\" data-element_type=\"section\" id=\"sect4\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;,&quot;animation&quot;:&quot;fadeInUp&quot;,&quot;shape_divider_bottom&quot;:&quot;wave-brush&quot;}\">\n\t\t\t\t\t<div class=\"elementor-shape elementor-shape-bottom\" data-negative=\"false\">\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewbox=\"0 0 283.5 27.8\" preserveaspectratio=\"none\">\n\t<path class=\"elementor-shape-fill\" d=\"M283.5,9.7c0,0-7.3,4.3-14,4.6c-6.8,0.3-12.6,0-20.9-1.5c-11.3-2-33.1-10.1-44.7-5.7\ts-12.1,4.6-18,7.4c-6.6,3.2-20,9.6-36.6,9.3C131.6,23.5,99.5,7.2,86.3,8c-1.4,0.1-6.6,0.8-10.5,2c-3.8,1.2-9.4,3.8-17,4.7\tc-3.2,0.4-8.3,1.1-14.2,0.9c-1.5-0.1-6.3-0.4-12-1.6c-5.7-1.2-11-3.1-15.8-3.7C6.5,9.2,0,10.8,0,10.8V0h283.5V9.7z M260.8,11.3\tc-0.7-1-2-0.4-4.3-0.4c-2.3,0-6.1-1.2-5.8-1.1c0.3,0.1,3.1,1.5,6,1.9C259.7,12.2,261.4,12.3,260.8,11.3z 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M65.4,11.1c-0.1,0.3,0.3,0.5,1.9-0.2s2.6-1.3,2.2-1.2s-0.9,0.4-2.5,0.8C65.3,10.9,65.5,10.8,65.4,11.1\tz M34.5,12.4c-0.2,0,2.1,0.8,3.3,0.9c1.2,0.1,2,0.1,2-0.2c0-0.3-0.1-0.5-1.6-0.4C36.6,12.8,34.7,12.4,34.5,12.4z M152.2,21.1\tc-0.1,0.1-2.4-0.3-7.5-0.3c-5,0-13.6-2.4-17.2-3.5c-3.6-1.1,10,3.9,16.5,4.1C150.5,21.6,152.3,21,152.2,21.1z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M269.6,18c-0.1-0.1-4.6,0.3-7.2,0c-7.3-0.7-17-3.2-16.6-2.9c0.4,0.3,13.7,3.1,17,3.3\tC267.7,18.8,269.7,18,269.6,18z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M227.4,9.8c-0.2-0.1-4.5-1-9.5-1.2c-5-0.2-12.7,0.6-12.3,0.5c0.3-0.1,5.9-1.8,13.3-1.2\tS227.6,9.9,227.4,9.8z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M204.5,13.4c-0.1-0.1,2-1,3.2-1.1c1.2-0.1,2,0,2,0.3c0,0.3-0.1,0.5-1.6,0.4\tC206.4,12.9,204.6,13.5,204.5,13.4z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M201,10.6c0-0.1-4.4,1.2-6.3,2.2c-1.9,0.9-6.2,3.1-6.1,3.1c0.1,0.1,4.2-1.6,6.3-2.6\tS201,10.7,201,10.6z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M154.5,26.7c-0.1-0.1-4.6,0.3-7.2,0c-7.3-0.7-17-3.2-16.6-2.9c0.4,0.3,13.7,3.1,17,3.3\tC152.6,27.5,154.6,26.8,154.5,26.7z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M41.9,19.3c0,0,1.2-0.3,2.9-0.1c1.7,0.2,5.8,0.9,8.2,0.7c4.2-0.4,7.4-2.7,7-2.6\tc-0.4,0-4.3,2.2-8.6,1.9c-1.8-0.1-5.1-0.5-6.7-0.4S41.9,19.3,41.9,19.3z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M75.5,12.6c0.2,0.1,2-0.8,4.3-1.1c2.3-0.2,2.1-0.3,2.1-0.5c0-0.1-1.8-0.4-3.4,0\tC76.9,11.5,75.3,12.5,75.5,12.6z\"\/>\n\t<path class=\"elementor-shape-fill\" d=\"M15.6,13.2c0-0.1,4.3,0,6.7,0.5c2.4,0.5,5,1.9,5,2c0,0.1-2.7-0.8-5.1-1.4\tC19.9,13.7,15.7,13.3,15.6,13.2z\"\/>\n<\/svg>\t\t<\/div>\n\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-d1fb5fe\" data-id=\"d1fb5fe\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9cc1a65 elementor-widget elementor-widget-heading\" data-id=\"9cc1a65\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Poziom zaawansowany<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c7ece31 elementor-widget elementor-widget-heading\" data-id=\"c7ece31\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">Please Choose A Webquest<\/h6>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-4a55c42\" data-id=\"4a55c42\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-745cf7f elementor-widget elementor-widget-image\" data-id=\"745cf7f\" data-element_type=\"widget\" id=\"btn5\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"#sect5\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/approved-mind.png\" class=\"elementor-animation-bob attachment-large size-large wp-image-635\" alt=\"\" srcset=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/approved-mind.png 500w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/approved-mind-300x300.png 300w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/approved-mind-150x150.png 150w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/approved-mind-12x12.png 12w\" sizes=\"(max-width: 500px) 100vw, 500px\" style=\"width:100%;height:100%;max-width:500px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-54a83ad elementor-widget elementor-widget-heading\" data-id=\"54a83ad\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">OPTYMIZM KONTRA STRES <\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-1b56087\" data-id=\"1b56087\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5d8a547 elementor-widget elementor-widget-image\" data-id=\"5d8a547\" data-element_type=\"widget\" id=\"btn6\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"#sect6\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/unity-hand-gesture.png\" class=\"elementor-animation-bob attachment-large size-large wp-image-748\" alt=\"\" srcset=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/unity-hand-gesture.png 500w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/unity-hand-gesture-300x300.png 300w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/unity-hand-gesture-150x150.png 150w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/04\/unity-hand-gesture-12x12.png 12w\" sizes=\"(max-width: 500px) 100vw, 500px\" style=\"width:100%;height:100%;max-width:500px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4c0789f elementor-widget elementor-widget-heading\" data-id=\"4c0789f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">Emotional self-regulation strategies<\/h5>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-561daa5\" data-id=\"561daa5\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-07c901a\" data-id=\"07c901a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-16 elementor-top-column elementor-element elementor-element-ee5ae88\" data-id=\"ee5ae88\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a415e3c hidden elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a415e3c\" data-element_type=\"section\" id=\"sect5\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b1e2405\" data-id=\"b1e2405\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-90cfd90 elementor-widget elementor-widget-heading\" data-id=\"90cfd90\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">OPTYMIZM KONTRA STRES <\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ddda57f elementor-widget elementor-widget-elementskit-accordion\" data-id=\"ddda57f\" data-element_type=\"widget\" data-widget_type=\"elementskit-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"ekit-wid-con\" >\n        <div class=\"elementskit-accordion accordion-4\" id=\"accordion-69de2ff872ce0\">\n\n            \n                <div class=\"elementskit-card active\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-0-ddda57f\">\n                        <a href=\"#collapse-2eb326d69de2ff872ce0\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-2eb326d69de2ff872ce0\" aria-expanded=\"true\" aria-controls=\"Collapse-2eb326d69de2ff872ce0\">\n                            \n                            <span class=\"ekit-accordion-title\">Wprowadzenie<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-2eb326d69de2ff872ce0\" class=\"show collapse\" aria-labelledby=\"primaryHeading-0-ddda57f\" data-parent=\"#accordion-69de2ff872ce0\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            Stres i negatywne emocje s\u0105 do\u015bwiadczane przez ludzi w ka\u017cdym wieku, na r\u00f3\u017cnych etapach, z r\u00f3\u017cnych powod\u00f3w i z r\u00f3\u017cn\u0105 intensywno\u015bci\u0105. Postrzeganie stresu, nasza reakcja na niego i konsekwencje s\u0105 bardzo indywidualne i mog\u0105 si\u0119 r\u00f3\u017cni\u0107 w zale\u017cno\u015bci od osoby. Co jednak \u0142\u0105czy nas wszystkich? Fakt, \u017ce wszyscy go odczuwamy i musimy sobie z nim jako\u015b radzi\u0107. Istnieje wiele r\u00f3\u017cnych technik radzenia sobie ze stresem, relaksacji i regulowania negatywnych emocji - niekt\u00f3re mniej skuteczne (dla nas), inne bardziej. W wielu przypadkach musimy jednak przej\u015b\u0107 przez kilka innych r\u00f3wnie wa\u017cnych krok\u00f3w, zanim b\u0119dziemy mogli sobie z tym poradzi\u0107. W dzisiejszej WebQueue skupimy si\u0119 na krokach, kt\u00f3re s\u0105 niezwykle wa\u017cne w walce z regulacj\u0105 negatywnych emocji, w tym silnego ostrego stresu, zar\u00f3wno w \u017cyciu osobistym, jak i prywatnym.                          <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-1-ddda57f\">\n                        <a href=\"#collapse-c156d2d69de2ff872ce0\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-c156d2d69de2ff872ce0\" aria-expanded=\"false\" aria-controls=\"Collapse-c156d2d69de2ff872ce0\">\n                            \n                            <span class=\"ekit-accordion-title\">Zadania<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-c156d2d69de2ff872ce0\" class=\"collapse\" aria-labelledby=\"primaryHeading-1-ddda57f\" data-parent=\"#accordion-69de2ff872ce0\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p><span>G\u0142\u00f3wnym celem tego WebQuestu jest poprowadzenie Ci\u0119 przez 7 unikalnych krok\u00f3w, wraz z odpowiednimi \u0107wiczeniami i zasobami pomocniczymi, kt\u00f3rych uko\u0144czenie pozwoli Ci lepiej zrozumie\u0107 i regulowa\u0107 negatywne stany emocjonalne u siebie i innych w r\u00f3\u017cnych okoliczno\u015bciach oraz nauczy\u0107 Ci\u0119 pozytywnego podej\u015bcia. Ten WebQuest pomo\u017ce ci rozwin\u0105\u0107 umiej\u0119tno\u015b\u0107 rozpoznawania stresu, dostosowa\u0107 odpowiednie taktyki do jego zwalczania i poszerzy\u0107 \u015bwiadomo\u015b\u0107 istoty pozytywnego podej\u015bcia.<\/span><span>\u00a0<\/span><\/p><p><span>A wi\u0119c do dzie\u0142a!<\/span><span>\u00a0<\/span><\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-2-ddda57f\">\n                        <a href=\"#collapse-867de8d69de2ff872ce0\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-867de8d69de2ff872ce0\" aria-expanded=\"false\" aria-controls=\"Collapse-867de8d69de2ff872ce0\">\n                            \n                            <span class=\"ekit-accordion-title\">Proces<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-867de8d69de2ff872ce0\" class=\"collapse\" aria-labelledby=\"primaryHeading-2-ddda57f\" data-parent=\"#accordion-69de2ff872ce0\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p><b><span>1 - WSP\u00d3\u0141PRACA Z INNYMI - Identyfikacja czynnik\u00f3w wywo\u0142uj\u0105cych stres w zespole<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Do tej pory powiniene\u015b by\u0107 w stanie zidentyfikowa\u0107 w\u0142asne czynniki wywo\u0142uj\u0105ce stres w r\u00f3\u017cnych sytuacjach i otoczeniu, ale czy kiedykolwiek zastanawia\u0142e\u015b si\u0119, jak ten bardzo indywidualny problem wygl\u0105da i objawia si\u0119 u innych?<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>W tym pierwszym kroku zadaniem b\u0119dzie dyskusja grupowa na temat czynnik\u00f3w wywo\u0142uj\u0105cych stres i ich objaw\u00f3w w miejscu pracy.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Ca\u0142a grupa powinna usi\u0105\u015b\u0107 w kr\u0119gu, a zadaniem ka\u017cdej osoby po kolei jest wymienienie co najmniej jednego czynnika wywo\u0142uj\u0105cego stres i jego mo\u017cliwych objaw\u00f3w\/konsekwencji, kt\u00f3rych osobi\u015bcie nie maj\u0105\/czuj\u0105, \u017ce nie mieliby. Reszta grupy podnosi r\u0119k\u0119, je\u015bli kt\u00f3rykolwiek z tych przyk\u0142ad\u00f3w pokrywa si\u0119 z nimi i ich reakcjami na stres.<\/span><span>\u00a0<\/span><\/p><p><span>Nast\u0119pnie ka\u017cda osoba proponuje przyk\u0142ad strategii radzenia sobie, aby poradzi\u0107 sobie \/ zminimalizowa\u0107 lub pom\u00f3c im w tym stresie, a wraz z osobami, kt\u00f3re do\u015bwiadczy\u0142y tych wyzwalaczy i ich konsekwencji, omawiaj\u0105 swoje do\u015bwiadczenia z tymi strategiami, ich pomocno\u015b\u0107 i to, jak mo\u017ce to wygl\u0105da\u0107 dla innych.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Na sam koniec grupa prowadzi wsp\u00f3ln\u0105 dyskusj\u0119 na temat tego, czy zauwa\u017canie stresu u innych jest trudne, czy nie, i czy zauwa\u017caj\u0105 go u innych w swoim otoczeniu.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Poni\u017csze linki mog\u0105 pom\u00f3c w skuteczniejszym wykonaniu \u0107wiczenia:<\/span><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.hse.gov.uk\/stress\/signs.htm\"><span>https:\/\/www.hse.gov.uk\/stress\/signs.htm<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.psychologytoday.com\/us\/blog\/people-planet-profits\/202105\/how-to-help-a-stressed-coworker\"><span>https:\/\/www.psychologytoday.com\/us\/blog\/people-planet-profits\/202105\/how-to-help-a-stressed-coworker<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>2 - Om\u00f3w z grup\u0105, w jaki spos\u00f3b ostry stres mo\u017ce by\u0107 motywuj\u0105cy.<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Drugim krokiem jest przeprowadzenie dyskusji grupowej na temat tego, czy ostry stres mo\u017ce by\u0107 motywuj\u0105cy.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>Pozw\u00f3l wszystkim zabra\u0107 g\u0142os i skup si\u0119 na r\u00f3\u017cnicach i indywidualnym podej\u015bciu innych uczestnik\u00f3w.<\/span><span>\u00a0<\/span><\/p><p><span>Spr\u00f3buj odpowiedzie\u0107 na poni\u017csze pytania:<\/span><span>\u00a0<\/span><\/p><p><span>-Czy stres mo\u017ce motywowa\u0107 do lepszej pracy?<\/span><span>\u00a0<\/span><\/p><p><span>-Czy stresu w miejscu pracy nale\u017cy unika\u0107 w ka\u017cdych okoliczno\u015bciach?<\/span><span>\u00a0<\/span><\/p><p><span>-Czy fakt, \u017ce silny stres motywuje innych oznacza, \u017ce ja musz\u0119 robi\u0107 to samo?<\/span><span>\u00a0<\/span><\/p><p><span>-Jakie dzia\u0142ania podejmujesz, gdy czujesz si\u0119 zdemotywowany i\/lub zestresowany w miejscu pracy?<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Wypunktuj g\u0142\u00f3wne wnioski z dyskusji.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Przydatne linki:\u00a0<\/span><\/b><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.brainpost.co\/weekly-brainpost\/2022\/3\/29\/differential-effects-of-acute-stress-on-motivation-in-high-vs-low-anxiety\"><span>https:\/\/www.brainpost.co\/weekly-brainpost\/2022\/3\/29\/differential-effects-of-acute-stress-on-motivation-in-high-vs-low-anxiety<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.entrepreneur.com\/living\/7-proven-ways-to-redirect-stress-into-a-powerful-success\/326644\"><span>https:\/\/www.entrepreneur.com\/living\/7-proven-ways-to-redirect-stress-into-a-powerful-success\/326644<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><b><span>Krok 3. Kr\u00f3tka medytacja i techniki relaksacyjne na ostry stres<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Obejrzyj poni\u017cszy film i wypr\u00f3buj 6-minutowe \u0107wiczenie medytacyjne:<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.youtube.com\/watch?v=Ix73CLI0Mo0\"><b><span>https:\/\/www.youtube.com\/watch?v=Ix73CLI0Mo0<\/span><\/b><\/a><b><span>\u00a0<\/span><\/b><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Jakie s\u0105 Twoje wra\u017cenia? Opisz, czy uwa\u017casz, \u017ce ta metoda sprawdza si\u0119 w Twoim przypadku.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Nast\u0119pnie spr\u00f3buj stworzy\u0107 list\u0119 strategii radzenia sobie ze stresem, kt\u00f3re najprawdopodobniej sprawdzi\u0142yby si\u0119 w moim przypadku. Poni\u017cej znajduj\u0105 si\u0119 linki z pomocnymi zasobami i przyk\u0142adami technik radzenia sobie ze stresem. Oczywi\u015bcie mo\u017cesz r\u00f3wnie\u017c pom\u00f3c sobie, szukaj\u0105c informacji w Internecie.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.betterup.com\/blog\/stress-management-techniques\"><span>https:\/\/www.betterup.com\/blog\/stress-management-techniques<\/span><\/a><span>\u00a0<\/span><span>\u00a0<\/span><\/p><p><a href=\"https:\/\/www.thisiscalmer.com\/blog\/21-relaxation-techniques-reduce-stress-at-work\"><span>https:\/\/www.thisiscalmer.com\/blog\/21-relaxation-techniques-reduce-stress-at-work<\/span><\/a><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><ol><li><b><span> Cotygodniowy plan zarz\u0105dzania stresem\u00a0<\/span><\/b><\/li><\/ol><p><span>\u00a0<\/span><\/p><p><span>Pozna\u0142e\u015b ju\u017c kilka przyk\u0142ad\u00f3w strategii i sposob\u00f3w na zrelaksowanie si\u0119 i opanowanie nerw\u00f3w oraz dowiedzia\u0142e\u015b si\u0119, co mo\u017ce zadzia\u0142a\u0107 w Twoim przypadku. Z tego powodu w tym kroku masz za zadanie stworzy\u0107 co\u015b w rodzaju tygodniowego planu zarz\u0105dzania stresem. Poni\u017cej znajduje si\u0119 tabela z wyszczeg\u00f3lnionymi dniami tygodnia.<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Zastan\u00f3w si\u0119, jak wygl\u0105da Tw\u00f3j standardowy tydzie\u0144, poziom stresu i og\u00f3lny harmonogram dni tygodnia. Postaraj si\u0119 dopasowa\u0107 do tego przynajmniej jedn\u0105 aktywno\u015b\u0107 dziennie, kt\u00f3ra pomo\u017ce Ci zredukowa\u0107 stres i poradzi\u0107 sobie z jego negatywnymi skutkami.\u00a0<\/span><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><p><span>Pami\u0119taj, \u017ce nie musi to by\u0107 godzinna sesja ka\u017cdego dnia. W napi\u0119te i pracowite dni, kiedy nie masz czasu, po prostu po\u015bwi\u0119\u0107 na to 10-15 minut.<\/span><span>\u00a0<\/span><\/p><table><tbody><tr><td><b><span>Dzie\u0144 tygodnia<\/span><\/b><span>\u00a0<\/span><\/td><td><b><span>Aktywno\u015b\u0107 zarz\u0105dzania stresem\/technika relaksacyjna<\/span><\/b><span>\u00a0<\/span><\/td><\/tr><tr><td><b><span>PONIEDZIA\u0141EK<\/span><\/b><span>\u00a0<\/span><\/td><td><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><b><span>WTOREK<\/span><\/b><span>\u00a0<\/span><\/td><td><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><b><span>\u015aRODA<\/span><\/b><span>\u00a0<\/span><\/td><td><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><b><span>CZWARTEK<\/span><\/b><span>\u00a0<\/span><\/td><td><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><b><span>PI\u0104TEK<\/span><\/b><span>\u00a0<\/span><\/td><td><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><b><span>SOBOTA<\/span><\/b><span>\u00a0<\/span><\/td><td><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><b><span>NIEDZIELA<\/span><\/b><span>\u00a0<\/span><\/td><td><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><\/td><\/tr><\/tbody><\/table><p>Je\u015bli potrzebujesz inspiracji, przejrzyj kolejne rodzaje metod radzenia sobie ze stresem.<\/p><p>Link: https:\/\/www.health.harvard.edu\/staying-healthy\/top-ways-to-reduce-daily-stress<\/p><p>https:\/\/happiful.com\/stress-management-in-everyday-life\/<\/p><p>5. Wyznaczanie optymistycznych cel\u00f3w i plan\u00f3w na przysz\u0142o\u015b\u0107<\/p><p>Teraz nadszed\u0142 czas, aby ka\u017cdy z was po\u015bwi\u0119ci\u0142 czas na kr\u00f3tk\u0105 sesj\u0119 refleksji i wyznaczy\u0142 sobie optymistyczne cele i plany na przysz\u0142o\u015b\u0107 zar\u00f3wno w \u017cyciu osobistym, jak i zawodowym.<\/p><p>Aby to zrobi\u0107, wype\u0142nij poni\u017csz\u0105 tabel\u0119:<\/p><table><tbody><tr><td><b><span>MOJE OPTYMISTYCZNE CELE<\/span><\/b><span>\u00a0<\/span><\/td><\/tr><tr><td><b><span>\u017bYCIE OSOBISTE<\/span><\/b><span>\u00a0<\/span><\/td><td><b><span>\u017bYCIE ZAWODOWE<\/span><\/b><span>\u00a0<\/span><\/td><\/tr><tr><td><ul><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><p><span>\u00a0<\/span><\/p><\/td><td><ul><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><\/td><\/tr><\/tbody><\/table><p>Je\u015bli potrzebujesz pomocy lub inspiracji, zapoznaj si\u0119 z poni\u017cszymi linkami:<\/p><p>https:\/\/www.angstrom.life\/goals<\/p><p>6 - kamienie milowe dla osi\u0105gni\u0119cia tych cel\u00f3w<\/p><p>\u015awietnie! W poprzednim kroku uda\u0142o Ci si\u0119 wypisa\u0107 swoje optymistyczne cele w \u017cyciu osobistym i zawodowym.<\/p><p>Opisz swoje do\u015bwiadczenia z tym zadaniem, czy trudno by\u0142o ci je wykona\u0107?<br \/>Nast\u0119pnie wybierz jeden cel zawodowy i prywatny i zastan\u00f3w si\u0119, jakie by\u0142yby jego kamienie milowe do jego osi\u0105gni\u0119cia.<\/p><p>Poni\u017cej znajduje si\u0119 link do filmu, kt\u00f3ry opisuje, czym s\u0105 kamienie milowe i jak je identyfikowa\u0107:<\/p><p>https:\/\/www.youtube.com\/watch?v=RgCEnsrJsHk<\/p><p>Po obejrzeniu filmu wype\u0142nij poni\u017csz\u0105 tabel\u0119:<\/p><table><tbody><tr><td><b><span>CEL\u00a0<\/span><\/b><span>\u00a0<\/span><\/td><td><b><span>KAMIENIE MILOWE DO OSI\u0104GNI\u0118CIA TEGO CELU<\/span><\/b><span>\u00a0<\/span><\/td><\/tr><tr><td><b><span>PROFFESIONAL\u00a0<\/span><\/b><span>\u00a0<\/span><\/td><td><ul><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><\/ul><\/td><\/tr><tr><td><b><span>OSOBISTE<\/span><\/b><span>\u00a0<\/span><\/td><td><ul><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><li><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><\/td><\/tr><\/tbody><\/table><p>7. Wdzi\u0119czno\u015b\u0107 - dyskusja ko\u0144cowa<\/p><p>W tym, ostatnim kroku, spr\u00f3buj om\u00f3wi\u0107 temat optymizmu razem z grup\u0105.<\/p><p>Refleksja nad pozytywnymi aspektami \u017cycia oraz znaczeniem pozytywnego nastawienia i wdzi\u0119czno\u015bci w og\u00f3le.<\/p><p>Aby u\u0142atwi\u0107 dyskusj\u0119, obejrzyj poni\u017cszy film:<\/p><p>https:\/\/www.youtube.com\/watch?v=g1hYYIMVl_I<\/p><p>Po dyskusji ka\u017cda osoba po kolei jest proszona o zastanowienie si\u0119 i przedstawienie, za co jest dzi\u015b wdzi\u0119czna.<\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-3-ddda57f\">\n                        <a href=\"#collapse-c9821db69de2ff872ce0\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-c9821db69de2ff872ce0\" aria-expanded=\"false\" aria-controls=\"Collapse-c9821db69de2ff872ce0\">\n                            \n                            <span class=\"ekit-accordion-title\">Ewaluacja<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-c9821db69de2ff872ce0\" class=\"collapse\" aria-labelledby=\"primaryHeading-3-ddda57f\" data-parent=\"#accordion-69de2ff872ce0\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <table><tbody><tr><td><p><span>WIEDZA<\/span><span>\u00a0<\/span><\/p><\/td><td><p><span>UMIEJ\u0118TNO\u015aCI<\/span><span>\u00a0<\/span><\/p><\/td><td><p><span>NASTAWIENIE<\/span><span>\u00a0<\/span><\/p><\/td><\/tr><tr><td><ul><li><span>Podstawowa wiedza o tym, jak wykorzysta\u0107 ostry stres do osi\u0105gania lepszych wynik\u00f3w w pracy<\/span><span>\u00a0<\/span><\/li><li><span>Podstawowa wiedza na temat kontrolowania chronicznego stresu<\/span><span>\u00a0<\/span><\/li><li><span>Podstawowa wiedza na temat pozytywnego wp\u0142ywu optymizmu na nasze zdrowie psychiczne<\/span><span>\u00a0<\/span><\/li><li><span>Podstawowa wiedza na temat roli wdzi\u0119czno\u015bci w budowaniu optymistycznego nastawienia.<\/span><span>\u00a0<\/span><\/li><li><span>Praktyczna wiedza na temat strategii kontrolowania emocji w okresie chronicznego stresu<\/span><span>\u00a0<\/span><\/li><li><span>Praktyczna wiedza na temat kontrolowania emocji podczas ostrego stresu i konfliktu.<\/span><span>\u00a0<\/span><\/li><li><span>\u00a0Praktyczna wiedza na temat skutecznych strategii kontrolowania temperamentu, gniewu, frustracji i irytacji.<\/span><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><\/td><td><ul><li><span>Wsp\u00f3\u0142praca ze wsp\u00f3\u0142pracownikami w celu zidentyfikowania czynnik\u00f3w wywo\u0142uj\u0105cych stres w zespole.<\/span><span>\u00a0<\/span><\/li><li><span>Om\u00f3wienie z kolegami, w jaki spos\u00f3b ostry stres mo\u017ce by\u0107 motywuj\u0105cy.<\/span><span>\u00a0<\/span><\/li><li><span>Om\u00f3wienie sposob\u00f3w radzenia sobie z ostrym stresem w kontek\u015bcie zawodowym\u00a0<\/span><span>\u00a0<\/span><\/li><li><span>\u0106wicz techniki uwa\u017cno\u015bci na przewlek\u0142y stres<\/span><span>\u00a0<\/span><\/li><li><span>\u0106wiczenie kr\u00f3tkich medytacji i technik relaksacyjnych w przypadku ostrego stresu<\/span><span>\u00a0<\/span><\/li><li><span>\u0106wiczenie r\u00f3\u017cnych strategii radzenia sobie ze stresem i tworzenie listy strategii, kt\u00f3re sprawdzaj\u0105 si\u0119 w odniesieniu do w\u0142asnych tre\u015bci<\/span><span>\u00a0<\/span><\/li><li><span>Wyznaczanie optymistycznych cel\u00f3w i plan\u00f3w na przysz\u0142o\u015b\u0107 (\u017cycie osobiste i zawodowe<\/span><span>\u00a0<\/span><\/li><li><span>Wyznacz kamienie milowe dla osi\u0105gni\u0119cia tych optymistycznych cel\u00f3w<\/span><span>\u00a0<\/span><\/li><li><span>\u0106wicz optymistyczne my\u015blenie ka\u017cdego dnia i rejestruj jego wp\u0142yw na nastr\u00f3j<\/span><span>\u00a0<\/span><\/li><li><span>\u0106wiczenie refleksji nad pozytywnymi aspektami \u017cycia<\/span><span>\u00a0<\/span><\/li><li><span>Opracowanie tygodniowego planu zarz\u0105dzania stresem, kt\u00f3ry pomo\u017ce z\u0142agodzi\u0107 wp\u0142yw stresu na \u017cycie.<\/span><span>\u00a0<\/span><\/li><\/ul><p><span>\u00a0<\/span><\/p><\/td><td><ul><li><span>Gotowo\u015b\u0107 do praktykowania optymizmu i wdzi\u0119czno\u015bci oraz analizowania wp\u0142ywu, jaki ma to na poczucie dobrostanu.<\/span><span>\u00a0<\/span><\/li><li><span>Gotowo\u015b\u0107 do wypr\u00f3bowania r\u00f3\u017cnych technik i dzia\u0142a\u0144 pomagaj\u0105cych radzi\u0107 sobie ze stresem<\/span><span>\u00a0<\/span><\/li><li><span>\u015awiadomo\u015b\u0107 czynnik\u00f3w wywo\u0142uj\u0105cych stres u wsp\u00f3\u0142pracownik\u00f3w<\/span><span>\u00a0<\/span><\/li><li><span>Gotowo\u015b\u0107 do wspierania r\u00f3wie\u015bnik\u00f3w w rozpoznawaniu i radzeniu sobie z czynnikami stresogennymi<\/span><span>\u00a0<\/span><\/li><li><span>Otwarto\u015b\u0107 na praktykowanie samoopieki, zw\u0142aszcza w sytuacjach zawodowych.<\/span><span>\u00a0<\/span><\/li><\/ul><\/td><\/tr><\/tbody><\/table>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-4-ddda57f\">\n                        <a href=\"#collapse-844c85969de2ff872ce0\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-844c85969de2ff872ce0\" aria-expanded=\"false\" aria-controls=\"Collapse-844c85969de2ff872ce0\">\n                            \n                            <span class=\"ekit-accordion-title\">Wnioski<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-844c85969de2ff872ce0\" class=\"collapse\" aria-labelledby=\"primaryHeading-4-ddda57f\" data-parent=\"#accordion-69de2ff872ce0\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p><span class=\"TextRun SCXW166505470 BCX0\"><span class=\"NormalTextRun SCXW166505470 BCX0\">Gratulacje!  Dzi\u0119ki tym \u0107wiczeniom z pewno\u015bci\u0105 b\u0119dziesz w stanie postrzega\u0107 \u015bwiat bardziej pozytywnie i <\/span><span class=\"SpellingError SCXW166505470 BCX0\">lepiej reagowa\u0107 w stresuj\u0105cych sytuacjach. \u0106wiczenia u\u017cyte w tej WebQueue<\/span><span class=\"NormalTextRun SCXW166505470 BCX0\"> mog\u0105 by\u0107 p\u0142ynnie wykorzystywane w wielu sytuacjach \u017cyciowych Nie b\u00f3j si\u0119 do nich wraca\u0107! Spr\u00f3buj wykorzysta\u0107 poznane techniki w swoim codziennym \u017cyciu i \u0107wicz pozytywne my\u015blenie, bo jak ju\u017c wiesz - ma ono ogromny wp\u0142yw na nasze pozytywne zdrowie psychiczne.<\/span><\/span><span class=\"EOP SCXW166505470 BCX0\">\u00a0<\/span><\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                        <\/div>\n    <\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-11eae56 hidden elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"11eae56\" data-element_type=\"section\" id=\"sect6\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-80784fa\" data-id=\"80784fa\" data-element_type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-60eb1de elementor-widget elementor-widget-heading\" data-id=\"60eb1de\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Emotional self-regulation strategies<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-95261ae elementor-widget elementor-widget-elementskit-accordion\" data-id=\"95261ae\" data-element_type=\"widget\" data-widget_type=\"elementskit-accordion.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<div class=\"ekit-wid-con\" >\n        <div class=\"elementskit-accordion accordion-4\" id=\"accordion-69de2ff8769d2\">\n\n            \n                <div class=\"elementskit-card active\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-0-95261ae\">\n                        <a href=\"#collapse-2eb326d69de2ff8769d2\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-2eb326d69de2ff8769d2\" aria-expanded=\"true\" aria-controls=\"Collapse-2eb326d69de2ff8769d2\">\n                            \n                            <span class=\"ekit-accordion-title\">Wprowadzenie<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-2eb326d69de2ff8769d2\" class=\"show collapse\" aria-labelledby=\"primaryHeading-0-95261ae\" data-parent=\"#accordion-69de2ff8769d2\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <span style=\"font-weight: 400\">It is not only important to know how to detect situations that generate stress and avoid\u00a0 them, but also to learn how to regulate our emotions in these situations if they arise.\u00a0\u00a0<\/span>\n\n<span style=\"font-weight: 400\">It is important to have techniques and strategies to manage the situation in the best\u00a0 possible way both for us and for the group.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">In short, knowing how to self-regulate our emotions in stressful situations is critical to\u00a0 improving performance, reducing anxiety, fostering healthy relationships, improving\u00a0 mental health, and increasing resilience. This can have a significant positive impact on our\u00a0 personal and professional lives.<\/span>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-1-95261ae\">\n                        <a href=\"#collapse-c156d2d69de2ff8769d2\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-c156d2d69de2ff8769d2\" aria-expanded=\"false\" aria-controls=\"Collapse-c156d2d69de2ff8769d2\">\n                            \n                            <span class=\"ekit-accordion-title\">Zadania<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-c156d2d69de2ff8769d2\" class=\"collapse\" aria-labelledby=\"primaryHeading-1-95261ae\" data-parent=\"#accordion-69de2ff8769d2\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p><span style=\"font-weight: 400\">We will start the session with a brainstorming session in which participants will brainstorm\u00a0 situations that cause them stress in the workplace.\u00a0<\/span><\/p><p><span style=\"font-weight: 400\">Afterwards, we will do a role play in which we will analyse how they manage their emotions\u00a0 in one or two of the situations they have mentioned before.\u00a0<\/span><\/p><p><span style=\"font-weight: 400\">Finally, we will provide them with emotional self-regulation techniques that we will apply\u00a0 in times of stress. We will put them into practice to solve possible doubts about the\u00a0 techniques.<\/span><\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-2-95261ae\">\n                        <a href=\"#collapse-867de8d69de2ff8769d2\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-867de8d69de2ff8769d2\" aria-expanded=\"false\" aria-controls=\"Collapse-867de8d69de2ff8769d2\">\n                            \n                            <span class=\"ekit-accordion-title\">Proces<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-867de8d69de2ff8769d2\" class=\"collapse\" aria-labelledby=\"primaryHeading-2-95261ae\" data-parent=\"#accordion-69de2ff8769d2\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <span style=\"font-weight: 400\">We will start the session by explaining to the participants the concept of emotional\u00a0 regulation: According to the emotional education expert Rafael Bisquerra, emotional\u00a0 regulation is the ability to manage emotions appropriately. It involves becoming aware of\u00a0 the relationship between the emotional, cognitive, and behavioural levels, incorporating\u00a0 good coping strategies, the ability to self-generate positive emotions, etc.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">Other authors have provided other definitions, such as the one that indicates that people,\u00a0 through this process, modulate their emotions and modify their behaviour to achieve goals,\u00a0 adapt to the context or promote well-being, both personal and social.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">We will start the dynamics with a brainstorming of possible situations that may arise in the\u00a0 group and that may cause stress or anxiety. Ask team members to think of a stressful\u00a0 situation that they have experienced in the past, but that is not too challenging.<\/span>\n\n<span style=\"font-weight: 400\">We will give each participant a post it and they will have to write down at least two stressful\u00a0 situations, then we will put them together and group them if they are repeated by hooking\u00a0<\/span><span style=\"font-weight: 400\">the post it on a cardboard or continuous piece of paper.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">Once we have the situations presented, we ask the group to choose one of them, on which\u00a0 we are going to perform a role-play. We will create a small group that will represent the\u00a0 situation to the rest of the participants, one of the people in the small group will be the\u00a0 protagonist who will experience the stressful situation and the rest will be the agents that\u00a0 provoke the stress.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">The size of the group will vary depending on the situation to be represented.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">The person playing the lead role should not know what the situation will be that will cause\u00a0 him\/her stress, the only brief he\/she has is the job he\/she is doing and that he\/she has to\u00a0 react as he\/she would normally do.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">While the small group performs the role-play, the rest of the participants should write down\u00a0 on a piece of paper what they notice about the reaction of the protagonist, both the\u00a0 positive and negative aspects of their reaction.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">Once the roleplay is finished, we will share the results. First the protagonist will express\u00a0 how he\/she felt and evaluate his\/her performance. Afterwards, the rest of the group will\u00a0 give their vision of the situation in a respectful and empathic way.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">We will end this first dynamic by providing the group with the following tips that they can\u00a0 apply during the stressful situation:\u00a0<\/span>\n<ul>\n \t<li><b>Become aware of your emotions: <\/b><span style=\"font-weight: 400\">The first step in self-regulating your emotions is\u00a0 to become aware of them. Pay attention to your emotions and try to identify what\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<span style=\"font-weight: 400\">is causing them.\u00a0<\/span>\n<ul>\n \t<li><b>Practice deep breathing: <\/b><span style=\"font-weight: 400\">Slow, deep breathing is a simple relaxation technique you\u00a0 can use to self-regulate your emotions. Inhale deeply through your nose and exhale\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<span style=\"font-weight: 400\">slowly through your mouth.\u00a0<\/span>\n<ul>\n \t<li><b>Practice mindfulness: <\/b><span style=\"font-weight: 400\">Mindfulness is the practice of paying attention to the present\u00a0 moment without judgement. Practice mindfulness in stressful situations to help you\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<span style=\"font-weight: 400\">stay focused on the present moment.\u00a0<\/span>\n<ul>\n \t<li><b>Learn to say \"no\": <\/b><span style=\"font-weight: 400\">Learn to set boundaries and say \"no\" when necessary.\u00a0<\/span><\/li>\n<\/ul>\n<span style=\"font-weight: 400\">For the second part of the session we will put into practice different techniques of\u00a0 emotional self-regulation in stressful situations that you will be able to apply in your daily\u00a0 work in the team.\u00a0<\/span>\n\n<b>Technique n\u00b0 1: Deep breathing<\/b>\n\n<span style=\"font-weight: 400\">It is very easy to apply and is also very useful to control physiological reactions before,\u00a0 during and after emotionally intense situations. It is performed as follows:\u00a0<\/span>\n<ol>\n \t<li><span style=\"font-weight: 400\"> Breathe in deeply while mentally counting to 4.\u00a0<\/span><\/li>\n \t<li><span style=\"font-weight: 400\"> Hold your breath while mentally counting to 4.\u00a0<\/span><\/li>\n \t<li><span style=\"font-weight: 400\"> Breathe out while mentally counting to 8.\u00a0<\/span><\/li>\n \t<li><span style=\"font-weight: 400\"> Repeat the above process.\u00a0<\/span><\/li>\n<\/ol>\n<b>Technique n\u00b0 2: Stopping the thought.\u00a0<\/b>\n\n<span style=\"font-weight: 400\">This can also be used before, during or after the situation that is causing us problems.\u00a0 Specifically, it focuses on thought control. To put it into practice, you should follow these\u00a0 steps:\u00a0<\/span>\n<ol>\n \t<li><span style=\"font-weight: 400\"> When you start to feel uncomfortable, nervous, or upset, pay attention to the type\u00a0 of thoughts you are having, and identify all those with negative connotations\u00a0\u00a0<\/span><\/li>\n<\/ol>\n<span style=\"font-weight: 400\">(focused on failure, hatred towards other people, blaming, etc.).\u00a0<\/span>\n<ol>\n \t<li><span style=\"font-weight: 400\"> Say to yourself \"Enough!\"\u00a0<\/span><\/li>\n \t<li><span style=\"font-weight: 400\"> Replace those thoughts with more positive ones.\u00a0<\/span><\/li>\n<\/ol>\n<b>Technique n\u00b0 3: Muscle relaxation\u00a0<\/b>\n\n<span style=\"font-weight: 400\">It can be applied before, during and after the situation, but requires training to be effective.\u00a0 If you want to put it into practice, follow the steps below:\u00a0<\/span>\n<ol>\n \t<li><span style=\"font-weight: 400\"> Sit quietly in a comfortable position. Close your eyes.\u00a0<\/span><\/li>\n \t<li><span style=\"font-weight: 400\"> Slowly relax all the muscles in your body, starting with your toes and then relaxing\u00a0 the rest of your body down to the muscles in your neck and head.\u00a0<\/span><\/li>\n \t<li><span style=\"font-weight: 400\"> Once you have relaxed all the muscles in your body, imagine yourself in a peaceful\u00a0 and relaxing place, for example, lying on a beach. Whatever place you choose,\u00a0\u00a0<\/span><\/li>\n<\/ol>\n<span style=\"font-weight: 400\">imagine yourself totally relaxed and carefree.\u00a0<\/span>\n<ol>\n \t<li><span style=\"font-weight: 400\"> Imagine yourself in that place as clearly as possible.\u00a0<\/span><\/li>\n<\/ol>\n<b>Technique n\u00b0 4: Logical reasoning\u00a0<\/b>\n\n<span style=\"font-weight: 400\">Logical reasoning consists of analysing one by one the thoughts that cause us emotional\u00a0 discomfort and reasoning them out in a logical way. Here is an example of how to do this: <\/span><span style=\"font-weight: 400\">\u2022 <\/span><span style=\"font-weight: 400\">Thought: \"I am useless and worthless\".\u00a0<\/span>\n<ul>\n \t<li><span style=\"font-weight: 400\">Emotion: sadness and crying\u00a0<\/span><\/li>\n \t<li><span style=\"font-weight: 400\">Logical reasoning: \"To what extent is this statement true? What good does it do me\u00a0 to think that about myself? Do I have proof that this statement is true? What can I\u00a0\u00a0<\/span><\/li>\n<\/ul>\n<span style=\"font-weight: 400\">do to change this thought?\u00a0<\/span>\n\n<b>Technique n\u00b0 5: Thought regulation<\/b>\n\n<span style=\"font-weight: 400\">When we are in a moment of mental discomfort and we don't know how to manage our\u00a0 emotions, we tend to experience what is known as a \"torrent of thoughts\". Often, these\u00a0 uncontrolled thoughts are negative and do not allow us to find a solution to the stressful\u00a0 situation.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">For this very reason, regulating our thoughts can be an effective technique for emotional\u00a0 control. How can we do this? The first step is to detect the flood of thoughts and identify\u00a0 what kind of ideas come into your head. We can then try writing them down in a notebook\u00a0 if we are alone and then work on those affirmations.\u00a0<\/span>\n\n<span style=\"font-weight: 400\">We will close the session by watching the following video which addresses all the points\u00a0 we have discussed above.<\/span>\n<iframe width=\"560\" height=\"315\" src=\"https:\/\/www.youtube.com\/embed\/5ObNMMT0woo\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\"><\/iframe>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-3-95261ae\">\n                        <a href=\"#collapse-c9821db69de2ff8769d2\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-c9821db69de2ff8769d2\" aria-expanded=\"false\" aria-controls=\"Collapse-c9821db69de2ff8769d2\">\n                            \n                            <span class=\"ekit-accordion-title\">Ewaluacja<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-c9821db69de2ff8769d2\" class=\"collapse\" aria-labelledby=\"primaryHeading-3-95261ae\" data-parent=\"#accordion-69de2ff8769d2\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-961 size-full\" src=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/06\/Screenshot-2023-06-20-113910-1.png\" alt=\"\" width=\"519\" height=\"250\" srcset=\"https:\/\/genquest.eu\/wp-content\/uploads\/2023\/06\/Screenshot-2023-06-20-113910-1.png 519w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/06\/Screenshot-2023-06-20-113910-1-300x145.png 300w, https:\/\/genquest.eu\/wp-content\/uploads\/2023\/06\/Screenshot-2023-06-20-113910-1-18x9.png 18w\" sizes=\"(max-width: 519px) 100vw, 519px\" \/><\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                \n                <div class=\"elementskit-card\">\n                    <div class=\"elementskit-card-header\" id=\"primaryHeading-4-95261ae\">\n                        <a href=\"#collapse-844c85969de2ff8769d2\" class=\"ekit-accordion--toggler elementskit-btn-link collapsed\" data-ekit-toggle=\"collapse\" data-target=\"#Collapse-844c85969de2ff8769d2\" aria-expanded=\"false\" aria-controls=\"Collapse-844c85969de2ff8769d2\">\n                            \n                            <span class=\"ekit-accordion-title\">Wnioski<\/span>\n\n                            \n                                <div class=\"ekit_accordion_icon_group\">\n                                    <div class=\"ekit_accordion_normal_icon\">\n                                        <!-- Normal Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-open icon-right icon icon-pointer-up\"><\/i>                                    <\/div>\n\n                                    <div class=\"ekit_accordion_active_icon\">\n                                        <!-- Active Icon -->\n                                        <i aria-hidden=\"true\" class=\"icon-closed icon-right icon icon-hand\"><\/i>                                    <\/div>\n\n                                <\/div>\n\n                            \n                                                    <\/a>\n                    <\/div>\n\n                    <div id=\"Collapse-844c85969de2ff8769d2\" class=\"collapse\" aria-labelledby=\"primaryHeading-4-95261ae\" data-parent=\"#accordion-69de2ff8769d2\">\n\n                        <div class=\"elementskit-card-body ekit-accordion--content\">\n                            <p>These dynamics can help team members practice self-regulation of emotions while\u00a0 listening and sharing stressful experiences, which makes them empathise with the partner\u00a0 and create a connection.<\/p><p>We have presented just a few tips for emotional self-regulation in stressful situations. The\u00a0 key is to find what works best for you and practice it regularly. Emotional self-regulation is\u00a0 a skill that can be developed with practice and time.<\/p>                        <\/div>\n\n                    <\/div>\n\n                <\/div><!-- .elementskit-card END -->\n\n                        <\/div>\n    <\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-dd8119a elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"dd8119a\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-70eaaad\" data-id=\"70eaaad\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-836f11b elementor-widget elementor-widget-html\" data-id=\"836f11b\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\r\n  .elementor-editor-active .hidden {\r\n    display: block;\r\n  }\r\n  .hidden {\r\n    display: none;\r\n  }\r\n  .shown {\r\n    display: block !important;\r\n  }\r\n<\/style>\r\n\r\n<script>\r\n  var btn1 = document.getElementById(\"btn1\"); \r\n  var btn2 = document.getElementById(\"btn2\");\r\n  var btn3 = document.getElementById(\"btn3\");\r\n  var btn4 = document.getElementById(\"btn4\"); \r\n  var btn5 = document.getElementById(\"btn5\");\r\n  var btn6 = document.getElementById(\"btn6\");\r\n \r\n\r\n  \/\/Click Event Handlers for buttons\r\n  btn1.onclick = function(event) {\r\n    event.preventDefault();\r\n    document.getElementById(\"sect1\").classList.remove(\"hidden\"); \/\/ remove the hidden class\r\n    toggleDivs(\"sect1\"); \/\/ hide\/show other sections\r\n  };\r\n\r\n  btn2.onclick = function(event) {\r\n    event.preventDefault();\r\n    toggleDivs(\"sect2\");\r\n  };\r\n\r\n  btn3.onclick = function(event) {\r\n    event.preventDefault();\r\n    toggleDivs(\"sect3\");\r\n  };\r\n\r\n btn4.onclick = function(event) {\r\n    event.preventDefault();\r\n    document.getElementById(\"sect4\").classList.remove(\"hidden\"); \/\/ remove the hidden class\r\n    toggleDivs(\"sect4\"); \/\/ hide\/show other sections\r\n  };\r\n\r\n  btn5.onclick = function(event) {\r\n    event.preventDefault();\r\n    toggleDivs(\"sect5\"); \r\n  };\r\n\r\n  btn6.onclick = function(event) {\r\n    event.preventDefault();\r\n    toggleDivs(\"sect6\"); \r\n  };\r\n\r\n  \/\/function to hide or show\r\n  function toggleDivs(s) {\r\n    \/\/ hide all sections except the one with the given id\r\n    document.querySelectorAll(\"section[id^='sect']\").forEach(function(sec) {\r\n      if (sec.id !== s) {\r\n        sec.classList.remove(\"shown\");\r\n      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src=\"https:\/\/genquest.eu\/wp-content\/plugins\/translatepress-multilingual\/assets\/images\/flags\/en_US.png\" width=\"18\" height=\"12\" alt=\"en_US\" title=\"English\">English\r\n        <\/a>\r\n    <\/div>\r\n    <div id=\"trp-floater-ls-language-list\" class=\"trp-with-flags\">\r\n        <div class=\"trp-language-wrap\" style=\"padding: 11px;\">\r\n            <a href=\"https:\/\/genquest.eu\/cs\/webquest\/?preview_id=480&amp;preview_nonce=3f4f2e5d7c&amp;preview=true\" title=\"Czech\">\r\n                <img loading=\"lazy\" decoding=\"async\" class=\"trp-flag-image\" src=\"https:\/\/genquest.eu\/wp-content\/plugins\/translatepress-multilingual\/assets\/images\/flags\/cs_CZ.png\" width=\"18\" height=\"12\" alt=\"cs_CZ\" title=\"Czech\">Czech\r\n            <\/a>\r\n            <a href=\"https:\/\/genquest.eu\/pl\/webquest\/?preview_id=480&amp;preview_nonce=3f4f2e5d7c&amp;preview=true\" title=\"Polish\">\r\n                <img loading=\"lazy\" decoding=\"async\" class=\"trp-flag-image\" src=\"https:\/\/genquest.eu\/wp-content\/plugins\/translatepress-multilingual\/assets\/images\/flags\/pl_PL.png\" width=\"18\" height=\"12\" alt=\"pl_PL\" title=\"Polish\">Polish\r\n            <\/a>\r\n            <a href=\"https:\/\/genquest.eu\/de\/webquest\/?preview_id=480&amp;preview_nonce=3f4f2e5d7c&amp;preview=true\" title=\"German\">\r\n                <img loading=\"lazy\" decoding=\"async\" class=\"trp-flag-image\" src=\"https:\/\/genquest.eu\/wp-content\/plugins\/translatepress-multilingual\/assets\/images\/flags\/de_DE.png\" width=\"18\" height=\"12\" alt=\"de_DE\" title=\"German\">German\r\n            <\/a>\r\n            <a href=\"https:\/\/genquest.eu\/es\/webquest\/?preview_id=480&amp;preview_nonce=3f4f2e5d7c&amp;preview=true\" title=\"Spanish\">\r\n                <img loading=\"lazy\" decoding=\"async\" class=\"trp-flag-image\" src=\"https:\/\/genquest.eu\/wp-content\/plugins\/translatepress-multilingual\/assets\/images\/flags\/es_ES.png\" width=\"18\" height=\"12\" alt=\"es_ES\" title=\"Spanish\">Spanish\r\n            <\/a>\r\n            <a href=\"#\" class=\"trp-floater-ls-disabled-language trp-ls-disabled-language\" onclick=\"event.preventDefault()\">\r\n                <img loading=\"lazy\" decoding=\"async\" class=\"trp-flag-image\" src=\"https:\/\/genquest.eu\/wp-content\/plugins\/translatepress-multilingual\/assets\/images\/flags\/en_US.png\" width=\"18\" height=\"12\" alt=\"en_US\" title=\"English\">English\r\n            <\/a>\r\n        <\/div>\r\n    <\/div>\r\n<\/div>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-4cfb715 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"4cfb715\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-c33dc27\" data-id=\"c33dc27\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-bf561e6 elementor-widget elementor-widget-text-editor\" data-id=\"bf561e6\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.20.0 - 26-03-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>The European Commission\u2019s support for the production of this publication does not constitute an endorsement of the contents, which reflect the views only of the authors, and the Commission cannot be held responsible for any use which may be made of the information contained therein. <strong>Project Number : 2019-1-PL01-KA204-065089<\/strong><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-7495821\" data-id=\"7495821\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e803e04 elementor-widget elementor-widget-image\" data-id=\"e803e04\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"154\" src=\"https:\/\/genquest.eu\/wp-content\/uploads\/2022\/01\/erasmus_logo-1024x210-1-768x158-1.jpg\" class=\"attachment-large size-large wp-image-307\" alt=\"\" srcset=\"https:\/\/genquest.eu\/wp-content\/uploads\/2022\/01\/erasmus_logo-1024x210-1-768x158-1.jpg 768w, https:\/\/genquest.eu\/wp-content\/uploads\/2022\/01\/erasmus_logo-1024x210-1-768x158-1-300x62.jpg 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" style=\"width:100%;height:20.57%;max-width:768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Home About Project Results Partners Contact X Emotional Regulation Please choose your level Introductory Advanced Introductory Level Please Choose A Webquest Combat Stress My stress journal Combat stress Introduction Task We will start the work of this WebQuest by looking at what you know about work-relatedstress and how it affects your day-to-day life.Once we have&hellip; <a class=\"more-link\" href=\"https:\/\/genquest.eu\/pl\/emotional-regulation-spanish\/\">Czytaj dalej <span class=\"screen-reader-text\">Emotional Regulation &#8211; Spanish<\/span><\/a><\/p>","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_canvas","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/genquest.eu\/pl\/wp-json\/wp\/v2\/pages\/2065"}],"collection":[{"href":"https:\/\/genquest.eu\/pl\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/genquest.eu\/pl\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/genquest.eu\/pl\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/genquest.eu\/pl\/wp-json\/wp\/v2\/comments?post=2065"}],"version-history":[{"count":22,"href":"https:\/\/genquest.eu\/pl\/wp-json\/wp\/v2\/pages\/2065\/revisions"}],"predecessor-version":[{"id":2194,"href":"https:\/\/genquest.eu\/pl\/wp-json\/wp\/v2\/pages\/2065\/revisions\/2194"}],"wp:attachment":[{"href":"https:\/\/genquest.eu\/pl\/wp-json\/wp\/v2\/media?parent=2065"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}