TUM4Mind

At TUM4Mind it is all about your mental health during your studies. A conscious approach to one's own psyche and mental health is a cornerstone for a high-performance and successful course of study and a sustainable lifestyle.

TUM4Mind Awareness Week from May 3rd to 7th 2021

Especially in these challenging times it is more important than ever to take care of your own resources. We would like to support you in the summer semester with our awareness week from 03.05. to 07.05.2021.
Click here to get directly to the program and registration.

Exchange on the boundaries of mental stress and illness and information about various support offers

In this section you will find further helpful offers and different tools on the subject of "Mental Health"

Program of the Awareness Week 2021

The virtual formats will take place via Zoom. You will find the link for registration in the respective event description. Please note: Registration is only possible for TUM Bachelor and Master students with the TUM Login ID (ab12cde) and works best via the Confluence app or the desktop version.

Monday, 03.05.2021

Presentation language: German

A lot time spent sitting at a desk – especially in the home office – can strain your back. Yoga exercises have a balancing effect and release accumulated tension. Yoga dissolves blockages and helps you to find serenity and inner strength. In this way you can master the challenges of hectic everyday life in our modern world. The course does not require any previous knowledge of yoga.

Speaker:
Sivananda Yoga Vedanta Zentrum e.V., München

Register here.

Presentation language: German

As a basic feeling anxiety is normal part of our lives. But sometimes it shows up in situations where it is unnecessary or at a level that is unwarranted. Worries and fears can restrict and limit our thinking and behavior in daily life. This presentation will deal with “normal” and with exaggerated anxieties and present ways of constructively dealing with fear. 

Speakers:
The MIND your health work group consists of students and employees from the medical faculty. We want to talk, inform and answer questions about mental health. Because mental health concerns all of us.

PD Dr. Andreas Dinkel: Psychological psychotherapist (VT), advanced training in systemic therapy, group therapy, psycho-oncology; Head psychologist and head of the department of psychosocial oncology, clinic and polyclinic for psychosomatic medicine and psychotherapy, Klinikum rechts der Isar of the Technical University of Munich; Studied psychology and sociology in Osnabrück, doctorate at TU Dresden, habilitation at TU Munich; Research focus: Psychosocial aspects of chronic illness, psycho-oncology, psychotherapy, psychodiagnostics.

Dr. med. Christine Allwang: Medical specialist in psychosomatic medicine and psychotherapy, senior physician in the general psychosomatic outpatient clinic and trauma clinic at the Klinikum rechts der Isar of the Technical University of Munich. Study of human medicine at LMU Munich, work projects in Sydney, Australia. Research focus: Psychosomatic disorders in the work context.

Register here.

Presentation language: English

Breathing techniques have been a central part of the traditional knowledge of yoga. A time tested breathing technique, Sudarshan Kriya Yoga (SKY) has also been found by numerous independent studies to be most effective in enhancing mindfulness, the feeling of connection, work efficiency, and the ability to concentrate, while reducing stress and enhanding overall wellbeing. In this practice session you will get an introduction to the SKY Breath Meditation and have the opportunity to learn a few simple breathing techniques. We will conclude the session with a short exchange on the experience and time for questions. 

Speaker:
Prof. Dr. Mrinalini Kochupillai is a guest professor of ethics at the TU Munich and a certified practitioner and trainer for Art of Living Happiness Programs (that teach the SKY Breath Meditation Program). Her current reserach seeks to understand whether and how mindfulness techniques can support ethical decision making in early stages of research. She has taught SKY for over 15 years in India, USA and Germany and is also a certified Hatha-Yoga teacher. 

Register here.

Tuesday, 04.05.2021

Presentation language: German

In autogenic training, we relax and calm down through mental concentration and autosuggestion (self-influencing). Formula-based expressions (e.g. "The right arm is heavy" or "The breath is calm and even") help to put yourself into a state of relaxation. The training is also known to have positive effects on depression, anxiety and poor concentration.
After a theoretical introduction to the method, we will actively try out autogenic training. You can exercise either sitting or lying down. Afterwards, there is time to share the experience and ask questions.

Speaker: 
Verena Grundner works as a mindfulness and relaxation teacher. She has her own practice in Munich. After graduating in education and health management, she completed numerous training courses on various stress management measures, such as MBSR (mindfulness-based stress reduction), yoga and autogenic training. Her programs are designed for people who are interested in improving their health and well-being through scientifically recognized methods.

Register here.

Presentation language: English

How do you treat yourself when you feel that you have not met your own expectations? Most people automatically beat themselves up or push themselves even harder. Unfortunately, this often results in us feeling even more stressed, anxious or depressed. What if you treated yourself with the same understanding, kindness and encouragement that you would offer to a dear friend instead? That is self-compassion.
Research shows that self-compassionate individuals achieve just as much, work harder after failing and have better psychological and physical well-being compared to individuals who beat themselves up. Discover self-compassion as a practical resource for your well-being. 

Speaker: 
Dr. Christine Brähler (DClinPsy, PhD) is a clinical psychologist, teacher trainer in compassion-based approaches and honorary lecturer at the University of Glasgow, UK. She gained her master and doctorate degrees from the University of Edinburgh, UK. Her popular and academic publications include the first randomized controlled clinical trial of Compassion-Focused Therapy. As one of the first psychologist in Europe she has been lecturing internationally on self-compassion since 2008.

Register here.

Presentation language: German

In the series “Directions through the counselling landscape” we will present a variety of counselling and support offers to which you can turn in different situations. The online format combines short introductory presentations with a lot of time for your questions. It is a first orientation through the jungle of the counselling world and we will provide you with information on where you can turn for support. 

Speakers: 
ApK München e.V. is a self help organization of relatives of mentally ill patients. In their seminars relatives support and help each other. We know from our own experiences all the challenges, anxieties and worries that a mental illness brings into a family.
Lisa Breinlinger, the sister of a person affected and leader of self support groups especially for siblings will present what helped her and will also introduce the services of the ApK. 

The Krisendienst Psychiatrie Oberbayern offers fast and qualified immediate support in mental crisis situations or psychiatric emergencies of any kind. Anyone in a mental crisis as well as their relatives or people supporting them can ask for help around the clock.
Birgit Linsel and Natalja Ferroni, the coordinators for Munich city and the district of Munich, will present the services in more detail and are available to answer your questions. 

DIE ARCHE e.V. is an outpatient counselling center for suicide prevention and crisis intervention. The offer is aimed at people in crisis situations, at risk of suicide and after a suicide attempt - both being affected themselves but also for their relatives and friends.
Kathrin Maierhofer, a licensed psychologist, psychological psychotherapist and trauma therapist will indroduce the services of DIE ARCHE, talk about her role there and will answer questions. 

Register here.

Wednesday, 05.05.2021

Presentation language: English

A lot time spent sitting at a desk – especially in the home office – can strain your back. Yoga exercises have a balancing effect and release accumulated tension. Yoga dissolves blockages and helps you to find serenity and inner strength. In this way you can master the challenges of hectic everyday life in our modern world. The course does not require any previous knowledge of yoga.

Speaker:
Sivananda Yoga Vedanta Zentrum e.V., München

Register here.

Presentation language: German

We all wish to look into the future with self-confidence. But life holds many challenges and storms in store for us. To keep our balance we need the support of the concept of mental resistance that we call resilience. We can protect ourselves by being armed with self respect and self care. We need to be aware of our own resources and to take care of them in our daily lives. That can strengthen us and help us to master the act of balancing. In this presentation I will present this concept and simple tools for daily life, in order to face the storms of life with joy and inner strength. 

Speaker: 
Iris Ringenberg, certified psychologist, is a psychological psychotherapist with her own private practice for behavior therapy and coaching in Munich. She is an expert in the area of psychotherapy, prevention and “leadership and health”. The daily challenges of managers and employees as well as the topics of a feeling of mental overload, burnout, mental stress, possible mental illnesses and prevention are topics that are very familiar to her based on her continuous work with clients in her counselling practice. 

Register here.

Presentation language: English

Do you often feel exhausted and demotivated? Are you desperate about sitting alone in your apartment and only studying? Are you missing friends, leisure activities and exchange with others? Absolutely understandable! You are not alone. The Corona situation has been going on for a year and has drastically changed many areas of our daily life: Many aspects that contribute to our mental health have disappeared and additonal stress factors have been added. 
In this workshop we will start by creating awareness for the effects of social distancing, quarantine and lockdown have had on our behaviour, our thoughts, our feelings and our bodies over the last year. We will then present and practice some strategies of cognitive behavioral therapy that are meant to support your mental well-being. There will also be time for sharing personal experiences and coping strategies during these lonely times. 

Speaker:
Marie Bartholomäus is a psychological psychotherapist for behavior therapy and works in the Kirinus day clinic Munich Nymphenburg. She mainly treats patients with burnout, depression, fears and borderline personality disorders. Other areas of interest include autism spectrum disorders and psychosomatic complaints. In March 2020, she published a behavioral therapy program together with Prof. Leonhard Schilbach to maintain mental health during the corona pandemic, which can be used at home.

Register here.

Thursday, 06.05.2021

Presentation language: German

Mindfulness is the ability to focus on the present moment. In everyday life there are always small moments in which we are mindful, i.e. immerse ourselves completely in this moment. Most of the time, however, we are already thinking about tomorrow's meeting / seminar, the to-do list or the the next vacation. We subconsciously act in autopilot mode without noticing what we are actually doing. Using various meditation methods, we practice consciously perceiving the moment, which can have far-reaching positive effects on our everyday life.
After a theoretical introduction to the methods and effects, we will actively practice MBSR techniques. You can excise either sitting or lying down. Afterwards, there is time to share the experience and ask questions.

Speaker: 
Verena Grundner works as a mindfulness and relaxation teacher. She has her own practice in Munich. After graduating in education and health management, she completed numerous training courses on various stress management measures, such as MBSR (mindfulness-based stress reduction), yoga and autogenic training. Her programs are designed for people who are interested in improving their health and well-being through scientifically recognized methods.

Register here.

Presentation language: German

Do you know this feeling? I should, would love to, have to.. but then you find a distraction, you start to do something that you think is more important at that moment. You quickly make a phone call, go shopping or simply stay in bed. All of a sudden the day is gone without you having studied the course material or done your homework assignment. We offer you a short introduction lecture based on the Personality Diagnostic of the PSI Theory of Prof. Julius Kuhl. Afterwards you have the opportunity to discuss the key reasons for procrastination and to develop and share solution strategies. 

Speaker:
Bettina Hafner works as an academic coach at TU Munich in the general student advising of the TUM Center for Study and Teaching. She is an occupational and organizational psychologist, systemic coach (DVC), family therapist (DGSF) and PSI-Consultant (Impart-Institut). In addition to her work at TUM she has been self-employed for more than twenty years in adult education and in various industries and organizations. She will be supported by her colleagues Kirsten Bannert and Marein Orre, both also working as academic coaches at TU Munich and being responsible for the TUM4Mind project. 

Register here.

Presentation language: English

Studying successfully, overcoming crisis, being content with your situation. Is it possible? Of course!
The TUM4Mind team and the association Irrsinnig Menschlich e.V. invite you to exchange thoughts and ideas about mental health topics associated with your studies - an important issue especially right now, in times of Corona. During the Forum psychological experts will give advice. You will also meet students with similar concerns who managed their studies successfully and share their experience with you. „Psychisch fit studieren“ is a scientifically evaluated prevention offer.

Speakers: 
Irrsinnig Menschlich e.V. was founded in the year 2000 with the aim of strengthening mental health. The association is the first organization that offers a low-level basic intervention to strengthen mental health competency nationwide.

Register here.

Friday, 07.05.2021

Presentation language: English

Mindfulness is what arises when we fully bring attention into the present moment and encounter the experience with openness, acceptance and curiosity. Research reports numerous beneficial effects on mental and physical health. In this practice session, you will have the opportunity to practice mindful movement and meditation together under guidance. We will conclude the session with a short exchange on the experience and time for questions.

Speaker: 
Dr. Britta Hölzel is a psychologist, neuroscientist and mindfulness trainer. She lead research studies to investigate neuroplastic changes following mindfulness practice, e.g. at the Harvard Medical School, Boston, MA, and the TU in Munich. She is the founder of the I AM – Institute for Mindfulness and Meditation and is an author and co-author of several practice DVDs and books.

Register here.

TUM4Mind Lounge

If you would like to meet with other students after a TUM4Mind event you can go to the TUM4Mind Lounge on Wonder.me. You can access the TUM4MIND Lounge from 03.05.2021 using the password tum4mind21.

Wonder.me runs on Google Chrome and a laptop or PC computer (not available via mobile phone or tablet). 

TUM4Mind events in the summer semester 2021

The topic of mental health is relevant for all students, especially in times of corna. Therefore we offer courses and discussion forums throughout the semester in addition to the Awareness Week in May. 

Language: German

Depression is one of the most common mental illnesses. Almost everyone has had to deal with it at some time in their family, circle of friends or in the job or even has been affected personally. 
In this workshop we talk with members of the “Münchner Bündnis gegen Depression e.V.” (Munich Alliance against Depression) about questions such as “When do we speak of a depression in the medical sense?” or “How do those affected experience depression?”. You will also find out about the wide range of services and events offered by the alliance and learn about other support offers in Munich. 

The Munich Alliance stands for better care for those affected and an open approach to the disease “depression” – without prejudice and exclusion. 

Speakers:
Dr. Karolina De Valerio studied German and theology and has a doctorate in Protestant theology. For 7 years she has been working for the Münchner Bündnis gegen Depression e.V. as an EX-IN recovery counsellor. For her it is very important to openly talk about her experience as a person having been affected. She is married and has a daughter. 

Maximilian Basener has been a lecturer and researcher in the field of business education with a research focus on executive coaching since 2018. In addition to his degree in business education at the University of Innsbruck he has started an education as a psychotherapist (personal existential analysis; supervision) in 2018. He works as a freelance coach and is a member of the board of the Münchner Bündnis gegen Depression e.V..

Register here.

Language: English

The digital campfire is a place to share and listen to stories. What happens when you tell your own story and others reflect back what they heard you saying? This time we will focus on your inner “superpowers” and look at what they can do for you in times of crisis. Discover your inner strengths and use them as a support in these challenging times. This is a participatory workshop. You will learn that storytelling can be a simple, but powerful tool of self-discovery, growth, and communication. 

Speaker:
Mary Alice Arthur is a story activist. She specializes in storytelling to support positive systemic change and in dealing with critical issues. She is a sought-after process consultant and a committed speaker. As an international “host” of Art of Hosting, she teaches participatory practice all over the world. She holds a BA in German and Management from Purdue University Krannert School of Management. She just published her book “365 ALIVE! Find your voice. Claim your story. Start living your brilliant life.”

Register here.

Language: German

How can you use digital devices and media sensibly both during home study time and in your personal life? Studying online or hybrid is currently the reality of everyday student life. Even if digital media and devices are necessary, helpful and empowering in many aspects they also can capture, influence and determine our behavior. The new technologies are more and more tailored to the functioning of our brain. In order to develop a self-determined and conscious approach of the usage of these devices it is important to identify your individual digital stress traps and to discover your personal behavior patterns, feelings and motives.
During the workshop you will receive first impulses and suggestions on how to develop a more active user behavior and to get out of the passive consumer role with regard to your media usage. We will also talk about ways of assigning media-free times for yourself in order to enable and enjoy regeneration of your mind and body.

Speaker:
Dr. Maria Miller graduated in psychology (Diplompsychologin) and holds a PhD in health sciences. She works in the psychological student counseling office of the Hochschulgemeinden in Munich. She also works as a business coach, a stress management trainer and as a lecturer. Her topics in counseling are mental illnesses during adolescence, stress management, crisis intervention and management, procrastination, academic coaching as well as social-emotional competence trainings.

Register here.

Further offers to support you during your studies

TUM4Mind and TUM: Junge Akademie

TUM4Mind originated as an initiative of the TUM: Junge Akademie.

For more information go to TUM: Junge Akademie!