From 18 September 2019 09:00 to 13 November 2019 12:00

Mindfulness and Stress Reduction - FULLY BOOKED

Course description

Our habitual, automatic and unconscious patterns of reacting to stressful situations are known to be a source of stress, both at work and in our personal life. The aim of this course is to fully understand this process, to gain insight into our own patterns, and to acquire alternative, more flexible ways of responding to situations that repeatedly have been stressful to us in the past. The skills you will learn in this course help to prevent (work)stress from accumulating and becoming a health problem in the future. 

Learning objectives

In this course you will learn how to stop automatic patterns and respond in a more effective and flexible way. You will learn about the physiology of stress, stress in interaction and in communication with others. Moreover, we will discuss the importance of self-acceptance, self-kindness and self-care and the awareness of unpleasant sensations, emotions and thoughts. You will learn how to recognise and respectfully take care of your personal boundaries.

Instructional method

The course contains eight weekly sessions, plus an extra session of practicing ‘silence’, in which all aspects of the course come together. Methods used are meditation, inquiry and reflection on experiences. Background theory is discussed to the extent necessary to deepen the understanding of the material. We ask you to practice one hour each day at home (doing meditation exercises and keeping a log); the willingness to do this is necessary to participate. The programme is preceded by filling in a questionnaire.

The effect of Mindfulness has been widely studied, and it turns out that it is not recommended to participate if you suffer from or have:

  • acute, serious depression,
  • psychosis,
  • serious addiction (alcohol/drugs),
  • negative attitude towards meditation.

Participants will fill out a small questionnaire. The trainer may decide to exclude anyone from participation based on this information.


Marjan Ossebaard, Instituut voor Innovatie en Leren

Max. number of participants


Number of credits

3.0 EC

Course certificate

You will receive a course certificate after attending all course sessions and active participation.

Course schedule

Wednesdays September 18 and 25, October 2, 9, 16 and 30, Friday November 1 and Wednesdays November 6 and 13.

From 09.00 till 12.00h.

Course fee

Course fee internal PhD candidates: €0.
Course fee academic staff UU/UMC: €645.
Course fee external participants (if space permits): €1070.

‘Internal PhD candidates’ include:

  • PhD candidates registered to the Graduate School of Life Sciences of Utrecht University via Hora Est/MyPhD

‘Academic staff UU/UMC’ include:

  • PhD candidates of Utrecht University, not registered to the Graduate School of Life Sciences via Hora Est/MyPhD; 
  • Postdocs employed by the Utrecht University or UMC Utrecht;
  • Other academic staff employed at the UU/UMC

‘External participants' include:

  • all other participants


You may cancel your application free of charge up to four weeks before the start of the course. If you cancel your application within four weeks before the start or if you are not present at the course meetings you(r department/research group) will be charged a no-show fee (€325 for this course). Unfortunately we cannot make any exceptions to this policy.

I learned to recognise stressful situations and how to cope with those. Also I am more aware of my own thoughts and how they influence my reaction to certain situations
The course helped me to realise that we are human beings and not human doings, and that we have to take care of ourselves to also be able to perform.
This course was way beyond my expectation. It helped me a lot to reduce my pressure.
Start date and time
18 September 2019 09:00
End date and time
13 November 2019 12:00
Entrance fee
Course fee internal PhD candidates: €0. Course fee academic staff UU/UMC: €645. Course fee external participants (if space permits): €1070.
More information
PhD Course Centre