Objective: participants learn and safely practice basic self‑regulation tools (breathing, grounding, muscle relaxation) and the principles of PFA—Psychological First Aid (Look–Listen–Link). They learn how to hold a brief supportive conversation without “fixing” and create a personal 14‑day safety and support plan.
Flow: psychoeducation (stress and the “window of tolerance”) → practice of 3 techniques → supportive conversation (PFA) and boundaries → individual plan and support map → closing.
Outputs
Outputs: 1) DB1 card — Window of tolerance and stress curve (mini poster), 2) DB2 — Self‑regulation techniques toolkit (1–2–3 instructions), 3) DB3 — PFA in 3 steps (Look–Listen–Link), 4) DB4 — Supportive conversation scenarios (role cards), 5) DB5 — Personal safety plan (14 days), 6) DB6 — Support map (people/places/online), 7) DB7 — Tension scale 0–10 and self‑observation, 8) DB8 — Trainer protocol: what to do when someone is overwhelmed.
Knowledge: understands the difference between regulation and “suppression” of emotions; knows the concept of the window of tolerance (green/yellow/red zones) and the principles of PFA.
“I can hold a short supportive conversation without judgment or advice.”
“I have a 14‑day plan: what to do when tension rises.”
Detailed agenda (180’)
Expand/collapse the timeline items. In the printed version, DB1–DB8 handouts start on new pages.
0–12’ Opening and ground rules (12’)
Objective: safety and voluntary participation.
Instructions: present the objective and outputs; agree on a “Well‑being Code”: 1) we share only as much as we want; 2) pause/step out at any time; 3) no judging and no unsolicited advice; 4) confidentiality. Point to a contact person in the hallway (if someone needs a break). Hand out DB1–DB8.
12–22’ Icebreaker “Tension barometer” (10’)
Objective: notice “where I am”.
Instructions: on DB7, mark your number from 0–10. Add a sticker color: green (OK), yellow (so‑so), red (I need gentleness). 60‑second micro‑movement: shoulders, neck, breathing.
22–30’ Mentimeter PRE (8’)
30–55’ MODULE 1 — Psychoeducation: “Window of tolerance” (25’)
Objective: understand signals from the body and mind.
Materials: DB1 (plakat), DB7.
Instructions: explain the 3 zones: Green (connection, curiosity), Yellow (activation, irritability), Red (overwhelm, freeze). Ask participants to write on DB7 two body signals and two thoughts for each zone (it may be different for each person—that’s normal).
55–90’ MODULE 2 — Practice of 3 self‑regulation techniques (35’)
Objective: practice and choose “your own 1–2–3 toolkit”.
4–6 breathing (soothing): inhale for 4, exhale for 6, 10 cycles; keep shoulders relaxed, exhale through nose/mouth; focus on the exhale.
5‑4‑3‑2‑1 grounding: name 5 things you see, 4 you feel by touch, 3 you hear, 2 you smell, 1 taste / memory of taste; go slowly.
Muscle relaxation (mini‑PMR): gently tense hands–arms–face for 5 s, then relax for 10 s; repeat 3 sets; notice the difference between “tense vs. relaxed”. Choosing your “1–2–3”: at the end, everyone marks on DB2 which 3 steps they are taking with them (e.g., 1) breathing; 2) grounding; 3) shoulder movement).
90–100’ BREAK (10’)
100–130’ MODULE 3 — PFA: a supportive conversation in 3 steps (30’)
Objective: learn how to listen and connect to help without “fixing”.
Materials: DB3 (PFA), DB4 (scenki).
Model PFA (DB3):
LOOK: safety, basic needs (water, chair, quiet), body signals.
LISTEN: presence, open questions, paraphrasing, permission for silence; do not press for details of difficult experiences.
LINK: practical information, simple steps, contact to support, returning to the “here and now”. Exercise — triads (2 rounds of 10’ + 5’ debrief):
Role A (person under tension): draws a card from DB4 (e.g., language barrier at an office; first job and stress; solo childcare; worry about family in Ukraine).
Role B (supporter): leads a 5–7‑minute conversation following DB3.
Role C (observer): marks on the DB‑R rubric (criteria below): presence, open questions, paraphrasing, and a “link” to a next step.
Switch roles and do a second round with a new card.
130–138’ Energizer “Shake off tension” (8’)
Objective: body reset.
Instructions: 60 s shaking hands/legs, 60 s “body scan” in silence, 3 soothing 4–6 breaths.
138–168’ MODULE 4 — Personal safety plan and support map (30’)
Early signals (DB7): my 3 signs that tension is rising.
My “1–2–3 toolkit” (DB2): what I do first, then next (e.g., breathing → water → walk/conversation).
Places and people (DB6): 2 “phone” people, 2 offline places (e.g., library/park/NGO), 2 trusted online resources.
Boundaries and consent: when I say “I don’t want to talk about it” and what my request is (e.g., “sit with me in silence”).
14‑day plan: 7 small steps (every 2 days for 10–15 min: e.g., “3 breaths in the morning”, “15‑minute walk”, “call X”). Result: completed DB5–DB6; those who want can take a photo (only of their own cards).
168–176’ Mentimeter POST + reflection (8’)
Objective: notice the change and anchor the practice.
Instructions: the same 3 questions; then a “one‑sentence takeaway”: what are you taking into tomorrow?
176–180’ Closing (4’)
Ritual: hand on the chest, 3 calm 4–6 breaths; thank you; reminder about calling 112 in an emergency and the option to contact the trainer after the session (organizational matters).
6. Good facilitation practices (trauma‑sensitive)
Consent and choice: always offer an alternative (e.g., “you can observe instead of doing the exercise”).
“Here and now”: we don’t go into past traumatic details; we practice regulation and practical support.
Simple language: short sentences, clear steps; avoid diagnoses.
Signs of overload: shallow breathing, freezing, an “absent gaze” — apply DB8.
7. Adaptations, plan B, variants
Language barrier: DB2–DB6 cards with pictograms; UA/EN notes allowed; work in mixed‑language pairs.
Small group (≤10): more PFA rounds; longer 1:1 work.
Less time (120’): M1 15’, M2 20’, M3 25’, M4 25’; the rest shortened.
More time (+30’): add a “movement and breath” segment (simple stretching and coherent breathing at 6 breaths/min) and a mini‑module on “inner dialogue” (self‑kindness language).
DB‑R rubric: 3 randomly selected triads assessed in Module 3.
Attendance and consents: attendance list, consent for photos of outputs (no personal/medical data).
9. Print handouts (ready-to-use content)
Printable materials (DB1–DB8)
Below you’ll find the document’s handouts recreated in HTML—with a layout optimized for printing. Use the “Print this handout” button (or print the whole page).
Printable handout
DB1 — Window of tolerance and the stress curve
Green zone
connection, curiosity, focus.
Yellow zone
activation, tension, irritability — time for techniques.
Red zone
overwhelm/freeze — return to the body and breathing; seek support.
Tip: if you’re in the yellow or red zone, return to the body (breathing, grounding, muscle relaxation) and seek support.
Co-Funded by the European UnionViews and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the Foundation for the Development of the Education System (FRSE). Neither the European Union nor FRSE can be held responsible for them.
Printable handout
DB2 — Self‑regulation techniques toolkit
🌬️
4–6 breathing
inhale for 4, exhale for 6, ×10 cycles. Keep shoulders relaxed. Focus on the exhale.
🪵
5‑4‑3‑2‑1 grounding
5 things I see – 4 I feel by touch – 3 I hear – 2 I smell – 1 taste / memory of taste.
💪
Mini‑PMR (muscles)
tense for 5 s → relax for 10 s (hands–arms–face), ×3.
Tips: go slowly, be kind to yourself, stop if it feels unpleasant.
Co-Funded by the European UnionViews and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the Foundation for the Development of the Education System (FRSE). Neither the European Union nor FRSE can be held responsible for them.
Printable handout
DB3 — PFA in 3 steps (Look–Listen–Link)
Look
is it safe? are basic needs met?
Listen
“I’m here.” “Would you like to share what matters most right now?” Paraphrase; don’t press for difficult details.
Link
what helps right now (water, breath, information), who to connect with (a close person/NGO/professional), when to return to the conversation.
Note: PFA does not replace therapy. In a life‑ or health‑threatening situation, call 112.
Co-Funded by the European UnionViews and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the Foundation for the Development of the Education System (FRSE). Neither the European Union nor FRSE can be held responsible for them.
I don’t understand the letter; deadline and documents.
B) First job
fear of making a mistake; lots of new information.
C) Single parent
childcare + language course.
D) Worry about loved ones in Ukraine
sleep difficulties, phone notifications.
Rule: The supporter’s role is PFA; we do not provide medical/therapeutic advice.
Co-Funded by the European UnionViews and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the Foundation for the Development of the Education System (FRSE). Neither the European Union nor FRSE can be held responsible for them.
Printable handout
DB5 — Personal safety plan (14 days)
7 small steps / 14 days
D1
D3
D5
D7
D9
D11
D13
Fill in only what you want to have “at hand”.
Co-Funded by the European UnionViews and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the Foundation for the Development of the Education System (FRSE). Neither the European Union nor FRSE can be held responsible for them.
Printable handout
DB6 — Support map (people / places / online)
Mein the center
Family / friends2–4 people
NGO / university / workcontacts and places
Institutionsnumbers and addresses
Note: write down only the contacts you want to have at hand.
Co-Funded by the European UnionViews and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the Foundation for the Development of the Education System (FRSE). Neither the European Union nor FRSE can be held responsible for them.
Printable handout
DB7 — Tension scale 0–10 and self‑observation
0–3calm / resources
4–6tension risinguse techniques
7–10overloadbreathing + support
Log (optional)
Date
Situation
My technique
Outcome (0–10 → …)
Co-Funded by the European UnionViews and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the Foundation for the Development of the Education System (FRSE). Neither the European Union nor FRSE can be held responsible for them.
Printable handout
DB8 — Trainer protocol: when someone is overwhelmed
Offer a pause and accompaniment (water, a chair, 4–6 breathing).
Suggest grounding (5‑4‑3‑2‑1) or movement (a walk in the hallway).
Don’t ask for details; return to the “here and now”.
If needed — a trusted person/organizer in the hallway.
If life/health is at risk — 112.
Co-Funded by the European UnionViews and opinions expressed are however those of the author(s) only and do not necessarily reflect those of the European Union or the Foundation for the Development of the Education System (FRSE). Neither the European Union nor FRSE can be held responsible for them.
DB‑R Rubric — Supportive conversation
Scale: 0–2 points for each criterion (max 10). Use for self‑assessment or feedback.
Criterion
0
1
2
Presence and safety (eye contact, pacing, consent to pause)
Open questions and paraphrasing
Avoiding “fixing”/judging
“Linking” to a concrete next step
Closing (checking the plan and boundaries)
Interpretation: 0–3 beginner; 4–7 solid; 8–10 mindful and effective.
10. Branding and compliance
On cards/posters: “Mosty Nadziei” logo, EU flag + “Co‑funded by the European Union”, Erasmus+ logo; partners (KIS, Asociația Se Poate). Space for the project number and information clause.
11. Trainer checklist (before/after)
Before: printouts of DB1–DB8; color stickers; Mentimeter set up; water/chairs; a designated support person in the hallway.
After: photos of outputs (no personal data), Mentimeter results saved, collected DB5–DB6 plans (copy for participants), brief notes on how it went (for the report).
