Audience

Psychology students and enthusiasts, trainers/teachers, human resource managers, coaches, and anyone who wants to apply psychological skills in everyday life and the workplace.

Learning achievements

• Understanding the scientific foundations of psychology (neuropsychology, learning, emotion, personality, development, social).

• Master communication skills and active listening, empathy, and effective feedback.

• Practical introduction to the principles of CBT (cognitive restructuring, thought recording, safe exposure) and mindfulness.

• Early identification of maladaptive patterns and development of a non-therapeutic “short-term intervention plan.”

• Familiarity with professional ethics, boundary setting, and referral to a therapist/psychiatrist.

• Basic data literacy: measurement, questionnaires, reliability/validity, structural analysis (SPSS/Google Sheets).

Syllabus (8 modules, 2.5–3 hours each)

1. Scientific foundations of psychology

   • Brief history, scientific method, common cognitive errors

2. Brain and behavior

   • Limbic system, dopamine/serotonin, stress and emotion regulation

3. Growth and personality

   • Stages of development, Big Five personality factors, common schemas

4. Social Psychology and Communication

   • Influence and persuasion, biases, conflict and empathy

5. Mental health and burnout

   • Warning signs, self-care, the “Five Minutes to Calm Down” protocol

6. Principles of CBT and Mindfulness

   • ABC model, thought recording, gradual exposure, conscious breathing practice

7. Measurement and data in psychology

   • Introducing validated questionnaires (DASS-21, PERMA, GAD-7), responsible interpretation

8. Short-term interventions in life and work

   • SMART goal setting, habit building, 30-day change plan

Sample Session: “Cognitive Restructuring in 90 Minutes”

• Warm-up (10 minutes): Write down a stressful situation.

• Mini-lesson (20 minutes): The ABC model and cognitive distortions (all-or-nothing, catastrophizing, mind-reading, etc.).

• Exercise (30 minutes): Complete a “thought log” for a personal situation, finding evidence for/against.

• Skill (15 minutes): 4×4×4×4 box breathing + 3-minute body scan.

• Transition to Action (15 minutes): Design a “small step” for the coming week.

• Resources and short assessment (5 minutes).

Thought Recording Template (Short Example)

Situation → Automatic thought → Feeling (0–100) → Evidence for/against → Balanced thought → New feeling

User Toolbox (Templates)

• Self-care checklist (daily/weekly): sleep, nutrition, movement, connection, meaning.

• ABC model sheet: Activating Event / Belief / Consequence + Dispute.

• 30-day change plan: SMART goal, triggers, obstacles, alternatives, rewards.

• Referral Guidelines: When should we refer to a specialist? (Risk of injury, severe dysfunction, thoughts of self-harm).

• Suggested questionnaires with responsible scoring guidelines.