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Dr. Mohammed Mahmoud and Alfaisal.KLD

أن نشعر بالضغط والتوتر لأسبابٍ معينةٍ في حياتنا اليومية سواء الشخصية أو العملية فهذا أمرٌ طبيعيٌ وواردٌ جداً، لكن من غير الطبيعي أن نسمح لهذه الضغوط بأن تسيطر على حياتنا وتتحكم في مجرياتها فنصبح بسببها ضعفاء ولا نرى حلاً إلّا أن نستسلم للأمر الواقع، لهذا نحن بحاجةٍ إلى تعلم المهارات التي تساعدنا في الاستجابة بشكلٍ جيدٍ في هذه المواقف الصعبة والتعامل معها بكفاءة، دون أن يتأثر أداؤنا أو سلوكنا سلبياً.

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أن نشعر بالضغط والتوتر لأسبابٍ معينةٍ في حياتنا اليومية سواء الشخصية أو العملية فهذا أمرٌ طبيعيٌ وواردٌ جداً، لكن من غير الطبيعي أن نسمح لهذه الضغوط بأن تسيطر على حياتنا وتتحكم في مجرياتها فنصبح بسببها ضعفاء ولا نرى حلاً إلّا أن نستسلم للأمر الواقع، لهذا نحن بحاجةٍ إلى تعلم المهارات التي تساعدنا في الاستجابة بشكلٍ جيدٍ في هذه المواقف الصعبة والتعامل معها بكفاءة، دون أن يتأثر أداؤنا أو سلوكنا سلبياً.

تهدف هذه الدورة التدريبية إلى تعريف المتدربين بأنواع الضغوط وأسبابها الرئيسية، بالإضافة إلى أعراضها التي قد تؤدي إلى عدم قدرة صاحبها على القيام بالأعمال الموكلة إليه بكفاءة، وقد تؤثر على حياته العملية والشخصية بشكلٍ سلبي وما قد يصاحب ذلك من مشاكل صحيةٍ هو في غنىً عنها، ثم تقدم الحلول التي ستساعد صاحبها في التحكم بهذه الضغوط وإدارتها بطريقةٍ أكثر كفاءة بعيداً عن التوتر والقلق.

هذه الدورة هي دورة تمهيدية؛ فهي تلقي الضوء على أساسيات الموضوع بشكل عام بهدف التعريف به وبمحاوره الأساسية التي يجب الإلمام بها، وتتكون من 4 محاور رئيسية يتضمنها عدد من التقييمات للتأكد من مدى فهم المتدربين للمواضيع المطروحة.

إذا كنت من المهتمين بإتقان إدارة ضغوط الحياة وتوظيفها في سياق عملك، فهذه الدورة ستكون مثالية لإغناء خبرتك وتطوير مهاراتك في فهم وتحليل واستخدام ذلك بشكل فعال ومؤثر.

حيث ستزودك هذه الدورة باطلاع واسع ودقيق على مجموعة من المحاور المتعلقة بهذا الموضوع، مثل: شرح كيفية تقييم حياتك من خلال نموذج عجلة الحياة لتحقيق التوازن، توضيح كيفية تقييم قدرتك على التعامل مع الضغوط من خلال تطبيق مهارات إدارة الضغوط، شرح كيفية تحديد الآثار السلبية للضغوط في الحياة الشخصية والعملية، شرح الأعراض الجسدية والنفسية والسلوكية للشعور بالضغوط، شرح أسباب الشعور بالضغوط، فهم تصنيف أنواع الضغوط ومصدرها، التعرّف على مفهوم الضغط وإدارة الضغوط.

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Syllabus

مقدمة عن إدارة الضغوط
حيث ستزودك هذه الدورة باطلاع واسع ودقيق على مجموعة من المحاور المتعلقة بهذا الموضوع، مثل: شرح كيفية تقييم حياتك من خلال نموذج عجلة الحياة لتحقيق التوازن، توضيح كيفية تقييم قدرتك على التعامل مع الضغوط من خلال تطبيق مهارات إدارة الضغوط، شرح كيفية تحديد الآثار السلبية للضغوط في الحياة الشخصية والعملية، شرح الأعراض الجسدية والنفسية والسلوكية للشعور بالضغوط، شرح أسباب الشعور بالضغوط، فهم تصنيف أنواع الضغوط ومصدرها، التعرّف على مفهوم الضغط وإدارة الضغوط.
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أعراض الشعور بالضغوط وآثارها السلبية
ما هي أعراض ومظاهر الشعور بالضغوط؟ وما هي آثارها سواء المتعلقة بالحياة الشخصية أو العملية؟ هذا ما سنناقشه في هذه الوحدة من البرنامج.
أساليب التعامل مع الضغوط
كيف ستتعامل مع الضغوط؟ هناك العديد من الاستراتيجيات والمهارات والممارسات التي ستتعرف عليها في هذه الوحدة وهي: استراتيجية ABC في إدارة الضغوط، وممارسة العادات الصحية، بالإضافة إلى مهارات التواصل الحازم، وإدارة الوقت، والتفويض، والتفكير الإيجابي، وتحفيز الذات.
نموذج عجلة الحياة (The Wheel of Life) لتحقيق التوازن في الحياة
تحقيق التوازن في الحياة هو غاية يسعى إليها كل شخص، لذلك سنقوم في هذه الوحدة بتسليط الضوء على الجوانب التي من خلالها ستستطيع تحقيق هذا التوازن وهي: الجانب الروحي، والجاني الصحي والبدني، والجانب الشخصي، والجانب المالي، والجانب الأسري، والجانب الاجتماعي، والجانب المهني، وأخيراً الجانب المعرفي.

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تعالج هذه الدورة بشكل مباشر مسألة مهمة ومؤثرة على جميع أفراد المجتمع، وهي إدارة ضغوط الحياة والتحكم بها
تتميز بمستوى ملائم لجميع المستويات التعليمية، حيث يمكن للمبتدئين الاستفادة منها واكتساب مهارات جديدة والارتقاء بها، كما أنها مفيدة لمن لديهم معرفة سابقة ويرغبون بتعزيز خبراتهم
تم تصميم هذه الدورة لتكون مرنة وتناسب مختلف المتعلمين، سواء كانوا طلابًا أو موظفين أو أفرادًا يبحثون عن تطوير مهاراتهم الشخصية
توفر الدورة مجموعة متنوعة من المحتويات التعليمية مثل مقاطع الفيديو والمسابقات التفاعلية، والتي تساعد على تعزيز عملية التعلم وإكساب المهارات بشكل فعال
قد يكون الوقت المخصص لإكمال الدورة كاملة غير مناسب لجميع المتعلمين، خاصةً إذا كانوا يعانون من ضيق الوقت أو لديهم جدول أعمال مزدحم
تركز الدورة بشكل أساسي على إدارة الضغوط، وقد لا تناسب أولئك الذين يبحثون عن فهم أوسع لمجموعة متنوعة من مهارات الحياة أو التطوير الشخصي

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Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in إدارة ضغوط الحياة | Stress Management with these activities:
Mindfulness Exercises
Incorporating mindfulness exercises into their routine can equip learners with practical techniques for managing stress and improving their overall well-being.
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  • Practice deep breathing exercises to calm the nervous system.
  • Engage in body scan meditations to connect with physical sensations and reduce stress.
  • Try progressive muscle relaxation techniques to release tension from different muscle groups.
Stress Management Infographic
Creating an infographic on stress management techniques can help learners summarize and reinforce key concepts, while also making the information more visually accessible and memorable.
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  • Gather information and research evidence-based stress management techniques.
  • Design an infographic that visually represents the techniques and their benefits.
  • Share the infographic with others to spread awareness about stress management.
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Career center

Learners who complete إدارة ضغوط الحياة | Stress Management will develop knowledge and skills that may be useful to these careers:
Psychologist
Psychologists study the mind and behavior. They work with individuals and groups to help them understand and solve personal problems. If you want a profession in which you can help others to understand and manage stress, then becoming a Psychologist could be an excellent choice for you. Taking this course is an accessible way to get started with the basics of what stress is and how it affects the mind and body.
Workplace Wellness Coordinator
Workplace Wellness Coordinators develop and implement programs to promote the health and well-being of employees. They work with employees to identify and address health risks, provide stress management resources, and create a more positive and supportive work environment. Knowledge of the concepts and strategies covered in this course can be highly beneficial for those pursuing a career as a Workplace Wellness Coordinator.
Life Coach
If you are curious about a profession where you may support individuals in managing their stress levels and working towards personal and professional growth, you may wish to consider a career path as a Life Coach. This course can be a great starting point if you are new to the field or want to learn new skills and insights with which to improve your coaching practice.
Counselor
Counselors work with individuals and families to help them overcome personal and emotional challenges. They provide guidance, support, and coping mechanisms to help people improve their mental health and well-being. Those who have a compassionate nature and are looking to help others in times of need may find a role as a Counselor to be very rewarding. This course can give you more insights into the complexities of stress and how to help others manage it.
Marriage and Family Therapist
Marriage and Family Therapists help couples and families improve their relationships. They provide counseling, support, and guidance to help people resolve conflicts, improve communication, and build stronger relationships. This course can provide you with a foundation as you pursue a career as a Marriage and Family Therapist, especially with regard to understanding the impact of stress on relationships and family dynamics.
Social Worker
Social Workers help individuals and families cope with personal and social problems. They provide counseling, support, and resources to help people improve their lives. If you have a passion for helping others and empowering them to thrive, you may find a role as a Social Worker to be very fulfilling. This course can provide you with an introduction to common causes of stress that people experience and strategies for coping with it.
Speech-Language Pathologist
Speech-Language Pathologists help people improve their communication skills. They work with individuals who have speech, language, or swallowing disorders. This course may be beneficial for those pursuing a career as a Speech-Language Pathologist as it provides insights into the mental and physical effects of stress and how it can impact communication.
Occupational Therapist
Occupational Therapists help people improve their physical and mental health through activities and exercises. They work with individuals who have disabilities, injuries, or illnesses to help them regain function and independence. If you are interested in a healthcare profession and promoting wellness, you may be interested in a career as an Occupational Therapist. This course can provide you with a better understanding of how stress impacts overall health and functioning.
Physician Assistant
Physician Assistants provide medical care under the supervision of a physician. They perform physical exams, diagnose and treat illnesses, and prescribe medications. For those who want a career in healthcare but do not wish to go to medical school, becoming a Physician Assistant can be an excellent option. This course can introduce you to the impact of stress on health and well-being and strategies for managing it in a healthcare setting.
Human Resources Manager
A Human Resources Manager is responsible for the overall management of human resources within an organization. They work with employees to resolve issues, develop training programs, and ensure compliance with labor laws. This course can be helpful for those interested in a career in HR by providing insights into managing employee stress and finding ways to create a more positive and productive work environment for all.
Pharmacist
Pharmacists dispense medications and provide information about their use. They work in pharmacies, hospitals, and other healthcare settings. This course may be helpful for those interested in a career as a Pharmacist as it explores the impact of stress on medication use and adherence and ways to address these issues within a healthcare context.
Veterinarian
Veterinarians diagnose and treat diseases in animals. They perform surgeries, prescribe medications, and provide preventive care. Those interested in a fulfilling career caring for animals and promoting their health may find a role as a Veterinarian to be a great choice. This course provides valuable insights into the effects of stress on animal behavior and well-being.
Dentist
Dentists diagnose and treat problems with teeth and gums. They perform cleanings, fillings, extractions, and other procedures to maintain oral health. Those pursuing a career as a Dentist can benefit from taking this course to gain a better understanding of the connection between oral health and stress.
Registered Nurse
Registered Nurses provide direct patient care and work as part of a healthcare team. They assess patients' needs, develop care plans, and administer medications. If you find yourself drawn to a career in nursing, this course can provide you with an understanding of how stress can impact patients, their loved ones, and healthcare professionals.
Physical Therapist
Physical Therapists help people improve their movement and function. They work with individuals who have injuries, disabilities, or other health conditions that affect their ability to move. For those interested in becoming a Physical Therapist, this course can help provide a foundation in how to assess and address stress-related issues that may be contributing to physical limitations.

Reading list

We've selected 13 books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in إدارة ضغوط الحياة | Stress Management.
Provides a comprehensive overview of stress management techniques, including relaxation techniques, cognitive restructuring, and time management. It useful reference for anyone who wants to learn how to manage stress more effectively.
Introduces the relaxation response, a mind-body technique that can help to reduce stress and improve overall health. It valuable resource for anyone who is looking for a simple and effective way to manage stress.
Provides a step-by-step guide to mindfulness-based stress reduction (MBSR), a program that has been shown to be effective in reducing stress, anxiety, and depression. It valuable resource for anyone who is interested in learning more about MBSR.
Explores the power of vulnerability and how it can help us to live more authentic and fulfilling lives. It valuable resource for anyone who wants to learn how to overcome fear and live a more courageous life.
Provides a framework for personal and professional success. It valuable resource for anyone who wants to learn how to be more effective in all areas of their life.
Explores the power of introversion and how introverts can succeed in a world that is often dominated by extroverts. It valuable resource for anyone who is introverted or wants to learn more about introversion.
Explores the relationship between happiness and success and provides practical tips for increasing happiness. It valuable resource for anyone who wants to learn how to be happier and more successful.
Provides a practical guide to achieving happiness and well-being. It valuable resource for anyone who wants to learn how to live a more fulfilling and meaningful life.
Provides a motivational guide to self-love and self-acceptance. It valuable resource for anyone who wants to learn how to be more confident and assertive.
Provides a practical guide to starting a business with $100 or less. It valuable resource for anyone who wants to learn how to be an entrepreneur.
Provides a practical guide to running a successful business. It valuable resource for anyone who wants to learn how to be more effective and efficient in their work.

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