What you can expect:

• What is difficult right now - normalize instead of trivialize: Stress, exam anxiety, homesickness, isolation, culture shock, perfectionism
   
• Toolbox for everyday life: breathing and brief relaxation (e.g. box breathing), self-compassion, sleep and media hygiene, exercise as a stress regulator
   
• Anti-Overwhelm: setting priorities, timeboxing micro-steps, "good enough" instead of perfection, setting boundaries and saying no
   
• Interculturally confident: classifying direct feedback culture in Germany, dealing with pressure of expectations, actively asking for help (lecturers, teams, administration)
   
• Strengthening relationships: building social support, loneliness-proof routines, confident communication in conflict situations
   
• Help map: When self-help is enough - and when professional support is important; how to get an appointment (initial contact, documents, language options)
   

Your benefits:

• Personal mini plan for the next 14 days (sleep, focus, contacts, exercise)
   
• Checklists: Early warning signs & first steps; "I need support" discussion guide
   
• Overview of contact points close to campus and emergency contacts
   

Resources & help:

• Psychosocial counseling of the Studentenwerk (free of charge, confidential)
   
• General practitioner; appointment service center/KV: 116 117 (also psychotherapeutic appointments)
   
• In acute danger: 112

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