Psychological Counseling Services UZH

The Psychological Counseling Services at the University of Zurich (UZH) offers support for various topics including relationship and family problems, stress management, test anxiety, procrastination, writer's block, starting a PhD and conflict management for PhD candidates, and cultural integration.

To access personal psychological counseling, individuals can schedule appointments via phone (044 634 22 80) or email ([email protected]).
The counseling services are available during office hours from Monday to Friday, including semester breaks.

The counseling sessions typically occur at Plattenstrasse 28, 8032 Zürich.
Additional information can be found on the websites www.pbs.uzh.ch and www.pbs.ethz.ch.

Electronic devices, such as phones and computers, are prohibited during workshops.
Shared personal information should be kept confidential and discussed only within the workshop setting.

Participants will gain an understanding of the key factors that influence stress responses.
They will reflect on when their stress responses become unhealthy.
The workshop aims to introduce participants to stress-regulating techniques.

The exercise aims to identify areas of life and values that individuals feel neglected.
Participants are instructed to write their name in the center of a piece of paper and surround it with the things that are important to them, such as friends, family, work, or hobbies.
They should draw lines connecting these areas/values to their name, representing their level of importance (3 lines = very important, 2 lines = important, 1 line = less important).
Individuals should then cross out the lines connected to each area based on their satisfaction with the time they currently dedicate to them (3 lines = satisfied, 2 lines = somewhat satisfied, 1 line = not satisfied).

Negative stress arises from a combination of environmental stressors and individual vulnerabilities.
Vulnerability refers to non-adaptive stress reactions, such as ignoring or not feeling emotions and needs, prioritizing work over close relationships, and engaging in adverse behaviors like smoking or drinking alcohol.

Psychological defense mechanisms are unconscious resources used by the ego to reduce internal stress.
These mechanisms include:
- The need to always be on top of things, or else...
- Procrastination
- Avoiding shame by doing everything alone
This pattern can contribute to a cycle of negative stress and burnout.

Participants will form small groups of 2-4 people to discuss ways to disrupt work-life balance.
The discussion will last for 5 minutes.

This model highlights the interplay of individual vulnerability, stressors, and coping skills.
The "Critical Level" represents the point at which stress becomes overwhelming.

Regulation of Cognition and Emotion: Reframing, reevaluating goals, values, and expectations, tolerating imperfection, accepting what cannot be changed, accepting reality and one's boundaries, being proactive. Examples: Re-appraisal.
Interaction & Communication: Building strong relationships with friends, family, colleagues; prioritizing healthy connections, addressing conflicts and misunderstandings, seeking support, voicing your needs. Examples: Nonviolent Communication.
Health Factors: Maintaining a healthy diet, engaging in physical activity and hobbies, getting enough sleep, creating a work-life balance, practicing screen hygiene.
Self-Organization: Organizing work, taking breaks, time management techniques (Pomodoro Technique, Eisenhower Matrix).
Self-Regulation: Relaxation techniques, such as Progressive Muscle Relaxation (PMR), meditation, Yoga, spending time in nature.

Appraisals are our interpretations and expectations about situations.
They affect how we interpret a situation and can influence our emotional responses.
We can sometimes fall into "Thinking Traps" as a result of our appraisals.
It is important to become aware of our appraisals and develop alternative thoughts if necessary.

The text notes examples of common thinking traps but does not list them in detail.

Beliefs and values can influence our stress responses, affecting our motivations and "permissions" in life.
Examples:
- Belief: Be strong! Motivation: Show no weakness, manage alone, keep everything under control. "Permission": I am human, I am allowed to get help.
- Belief: Be perfect! Motivation: Perfectionism, wanting to achieve perfection. "Permission": I am allowed to make mistakes and learn from them.
- Belief: Please everyone! Motivation: To be liked and appreciated, strong feelings of responsibility towards others. "Permission": I am allowed to take myself seriously.
- Belief: Hurry up! Motivation: To reach goals quickly, take advantage of time and opportunities. "Permission": I am allowed to take my time and take breaks.
- Belief: Try as hard as possible! Motivation: Never give up, constantly pursue tasks. "Permission": My power is mine, I do it for me.

Cognitive re-appraisal involves flexible thinking and allowing for other interpretations.
Steps:
1. Consider facts only: Identify "Thinking Traps" and focus on objective facts related to the situation.
2. What is the worst that could happen? De-catastrophize the situation by considering the worst possible outcome and how you might cope.
3. Black and white thinking vs. gray alternatives: Explore middle ground thinking, finding compromises or alternative perspectives.
4. Recognize more realistic interpretations: Develop evidence-based interpretations of the emotional situation.

The text provides an example of a researcher working on a paper who struggles with their data. This example is then used to illustrate how we can apply the cognitive re-appraisal steps.
It is important to consider the text's full explanation for a complete understanding of the application of cognitive re-appraisal in this specific case.