Prevention · Mini-course
RESET
BALANCE
Mental health prevention — understand what happens to your nervous system and get concrete tools.
4
sessions × 2 hrs
12
participants
3★
assessment tools
0 zł
participation cost
🎓 Program is free — is funded из foundations Poland и grants ЕС
Who is this for
This program is for you if…
Chronic stress and inability to "catch your breath"
Anxiety symptoms: restlessness, rapid heartbeat
Sleep disturbances, chronic fatigue
Emotional exhaustion from migration stress
Wanting to understand what is happening in your body and get tools
Prevention: I want to take care of my mental health right now
Program
Session structure
01
Assessment и understanding stress
Neurobiology stress — I understand что happens в my body
▾
Adaptation stress and its effect on the nervous system
The cortisol cycle — why chronic stress depletes you
PHQ-8, GAD-7, Holmes-Rahe scale — mapping your stress load
What I can do starting today
02
Physiological regulation
Working с body — reducing level activation nervous system
▾
Muscle tension as a signal of overload
Breathing techniques to reduce nervous system activation
Body scan, grounding, tension release
Daily micro-practices (5–10 minutes)
03
Working с symptoms anxiety
Anxiety adaptation — identification и reduction
▾
Neurobiology of anxiety: why a migrant's brain stays in alarm mode
Personal triggers: documents, language, isolation, uncertainty
Anxiety reduction techniques: cognitive, breathing, somatic
Tools for independent use
04
Prevention и maintaining results
Мой plan — skills that remain со me
▾
Building habits (sleep, movement, nutrition)
Final assessment — comparison with session 1 results
Personal prevention plan for 3 months
Warsaw support resources map
Results
What you will receive
✓PHQ-8, GAD-7, Holmes-Rahe at start and end — progress is visible
✓Working materials for each session
✓Nutritionistal recommendations для nervous system
✓Personal prevention plan for 3 months
✓Group support between sessions
✓Warsaw support resources map
Facilitators
Who leads the program
Founder · President of the board
Alesia Aminova
Neurointegration Trainer NIT · Coach · Nutritionist · 20+ years experience
I have lived in Poland since 2021 — I walked the same migration path. 20+ years in business and management, including 10 years in nutrition and dietetics, 5 years in coaching and group programs on stress and adaptation.
Register на
RESET BALANCE
RESET BALANCE
Fill in a short form — we will contact you within 2 working days. Participation is free.
