Time:
16 October 2025
5.00 p.m. – 7.00 p.m.

Place:
Online (via Zoom)

Number of participants:
15

 

 

Course description:

Can well-being be changed? Yes – and sustainably!
In this workshop, you explore and apply key theories of sustainable mental health, such as Basic Needs Theory, the Hedonic Treadmill, and the Sustainable Happiness Model. You’ll learn what truly influences well-being – and how to ensure that these positive effects last over time.

Through reflection and practical exercises, you will build a strong foundation to enhance mental resilience. Whether in studies, work, or personal growth – this workshop empowers you to take mental well-being into your own hands.

• Recommended in combination with (2/2) Essentials of Behavior Change: Set and Achieve Your Goals – but if that’s not possible, each session can also be attended on its own.
• This session also serves as a helpful foundation for the upcoming resource-specific workshops, by providing an applied framework for sustainable well-being – helping you get the most out of later exercises.

About the lecturer:
Dr. Belinda Merkle earned her PhD in Educational Psychology at the University of Mannheim. She has several years of teaching experience, having taught courses in positive and educational psychology, and her research includes work on (positive) interventions to foster well-being and success.

 

Time:
16 October 2025
7.15 p.m. – 9.15 p.m.

Place:
Online (via Zoom)

Number of participants:
15

 

 

Course description:

Bridge the gap between good intentions and real change!
This practical workshop focuses on how to set meaningful goals – and actually follow through – in a way that supports both mental health and long-term success.

Based on behavior change models like the Health Action Process Approach, you will practice hands-on tools such as mental contrasting, if–then planning, and coping planning. You’ll learn how to choose goals that truly nourish you – and how to achieve them. Ideal for anyone who wants to move from intention to action.

• Recommended in combination with (1/2) Essentials of Positive Psychology – but each session can also be attended on its own.

• This session also serves as a helpful foundation for the upcoming resource-specific workshops, by introducing evidence-based, practical strategies for setting well-being-related goals and following through with them.

About the lecturer:
Dr. Belinda Merkle earned her PhD in Educational Psychology at the University of Mannheim. She has several years of teaching experience, having taught courses in positive and educational psychology, and her research includes work on (positive) interventions to foster well-being and success.

 

 

Time:
24 October 2025
10.00 a.m. – 12.00 p.m.

Place:
Online (via Zoom)

Number of participants:
15

 

 

Course description:

Cultivating Self-Compassion Across Life Transitions: A Resource for Lifelong Mental Well-being
This interactive online workshop introduces self-compassion as a powerful, evidence-based approach to supporting mental health, especially during key life transitions such as starting university or entering the workforce. Drawing on the work of Dr. Kristin Neff and the Mindful Self-Compassion program, participants will explore how treating oneself with kindness, recognizing shared humanity, and mindfully embracing difficult emotions can reduce stress, boost resilience, and enhance overall well-being. Through practical exercises, such as self-compassion breaks, soothing touch, and guided meditations, attendees will gain tools they can integrate into daily life to navigate challenges with greater ease and emotional balance.

About the lecturer:
Dr. Sanne Peeters is a motivated and goal-oriented psychologist with over ten years of experience in teaching, research, and applying positive psychology in both clinical and non-clinical contexts. She specializes in well-being, resilience, and psychological growth, with extensive experience in developing and evaluating evidence-based interventions.

 

Time:
12 November 2025
5.00 p.m. – 7.30 p.m.

Place:
Online (via Zoom)

Number of participants:
20

 

 

Course description:

Workshop: Harnessing Character Strengths … in a Cultural Sensitive Manner.

In the past decades we have seen a shift from a problem-focused approach to a strengths-based approach. The approach aims to identify and further develop these talents, qualities and character strengths in a person or an organization [1]. Character strengths are positive personality traits that manifest in our thinking, our feelings, our desires, and our actions. They reflect our core identity and contribute to positive outcomes for ourselves and for others, at an individual and a communal level [2]. The VIA Classification of Character Strengths is widely used in positive psychology to help individuals recognize and cultivate their personal strengths. The model identifies 24 character strengths and  over the past two decades, the VIA model has proven highly applicable in both research and practice. There are now more than 700 published studies covering domains such as positive mental health, organizational behavior, education, and cross-cultural psychology [3].

In this workshop, we will further explore the topic of character strengths and how strengths can be cultivated in a cultural sensitive manner, based on empirical findings and on the work of dr. T. Hendriks [4, 5]. In addition, we will practice several character strengths-based activities.

References:

1. Hiemstra, D. and E.T. Bohlmeijer, De Sterke-Kanten-Benadering: Persoonlijke kwaliteiten als hefboom voor verandering, in Handboek positieve psychologie: theorie, onderzoek, toepassingen. 2013, Uitgeverij Boom. p. 123-138.
2. Niemiec, R.M., VIA character strengths: Research and practice (The first 10 years), in Well-being and cultures: Perspectives on positive psychology H.H. Knoop and A.D. Fave, Editors. 2012, Springer: NewYork. p. 11-30.
3. Azañedo, C.M., et al., Character strengths predict subjective well-being, psychological well-being, and psychopathological symptoms, over and above functional social support. Frontiers in psychology, 2021. 12: p. 661278.
4. Hendriks, T., Van Treeck, J. and R.d.J. Chaya, J., van Woerkom, M. , Character Strengths as Coping Strategies for Daily Challenges: A Qualitative Study among Adult Refugees. International Journal of Applied Positive Psychology, 2025. 10(2024).
5. Hendriks, T., et al., BAMBOO for refugees—A culturally sensitive positive psychology intervention: A protocol for a pilot randomized controlled crial. International Journal of Applied Positive Psychology, 2024: p. 1-30.

About the lecturer:
Tom Hendriks is the developer of  the BAMBOO program, a strengths-based intervention that is running at over 150 asylum centers across the Netherlands, having reached over 6000 refugees. Currently, he is implementing an adapted version of the program, called the Inner Strength Program in Ukraine. He is affiliated to the Department of Medical and Clinical Psychology, Tilburg University , the Netherlands

Time:
5 December 2025
10.00 a.m. – 12.30 p.m.

Place:
Online (via Zoom)

Number of participants:
15

 

 

Course description:

Your mind can be your greatest ally… or your toughest critic.
We navigate life from within our mind, the hub where perceptions, thoughts, emotions, and decisions are brought together and shaped¹. To make the days you live, days you love, this space needs to feel safe, supportive, and energizing. Yet, if left unattended, the mind often sides with the critic, focusing on flaws, replaying mistakes, and overlooking the strengths and resources we already carry². Over time, this pattern can drain resilience, increase stress, and cause us to miss opportunities to use what we have to feel calmer, stronger, and more connected.

The good news is that research shows we can train the mind to work with us, not against us. Cultivating character strengths, practicing gratitude, and developing self-compassion can shift these habits in powerful ways — boosting resilience, lifting mood, fostering optimism, deepening connection, and enhancing overall well-being².

In this interactive 2.5-hour workshop, Inner Allies will help you:

1. Identify and apply your unique strengths so they bring more energy and meaning to your day.
2. Practice gratitude using techniques proven to lift mood, build optimism, and strengthen relationships.
3. Quiet your inner critic with self-compassion strategies that increase motivation instead of shame.

You will take part in hands-on activities, guided reflections, and adaptable exercises you can easily fit into everyday life — no prior experience required.

You will experience hands-on activities, reflective prompts, and adaptable take-home tools that fit easily into everyday routines, with no prior knowledge required.

Why join? Because without nurturing your inner allies, it is easy to stay stuck in patterns that drain energy and focus on what is wrong rather than what is strong. This workshop gives you simple, research-backed ways to use your strengths, grow gratitude, and treat yourself with compassion, so you can live each day feeling more resilient, optimistic, and connected to yourself and to the people around you. 

References:

1. Baars, B. J., & Gage, N. M. (2010). Cognition, brain, and consciousness: Introduction to cognitive neuroscience (2nd ed.). Academic Press.
2. Seligman, M. E. P., Steen, T. A., Park, N., & Peterson, C. (2005). Positive psychology progress: Empirical validation of interventions. American Psychologist, 60(5), 410–421.

About the lecturer:
Maysam Nour Eddin is a fourth-year PhD candidate at Toulouse School of Management, specializing in how gratitude shapes well-being and behavior in the workplace. She applies research in positive psychology to create interactive workshops that encourage people to see the good already present in their lives, understand themselves more deeply, and use their strengths with confidence. Participants gain practical tools to support resilience, optimism, and stronger connections with themselves and others.