An eight-week app-based prevention course according to § 20 SGB V in the field of stress and resource management. It teaches Progressive Muscle Relaxation (PMR) according to Jacobson. Suitable for healthy adults between 18 and 65 years with subjectively increased everyday stress. The course does not replace medical or psychotherapeutic treatment.

8 modules over 8 weeks, one module per week. Each module takes approximately 45 minutes in total and consists of several consecutive phases: a short welcome and warm-up, recording your tension before the exercise, the guided PMR session, recording your tension again after the exercise, a written perception feedback, a concluding knowledge deepening, and a knowledge quiz as a mandatory learning check. You can complete the modules at your own pace: the weekly unlock is the earliest possible time for the next module, not a mandatory deadline.

Yes. Excluded from participation are in particular: severe psychological conditions requiring treatment (depression, anxiety disorders, psychosis, post-traumatic stress disorder), acute psychological crises or acute need for psychotherapeutic treatment, acute pain, inflammation or injuries of the musculoskeletal system, postoperative recovery phases, a medical recommendation against relaxation techniques, self-reported health limitations that do not allow safe independent execution without supervision, and an age under 18 or over 65. In the app onboarding, you actively confirm that none of these contraindications apply to you. In case of uncertainty, please seek medical or psychotherapeutic advice beforehand.

iPhone or iPad running iOS 15.0 or later. Headphones or speakers recommended. Internet connection required for login, content loading, and certificate (WiFi recommended). Approx. 150 MB storage. No additional equipment or prior experience needed.

An audio guide leads you through the muscle groups. Each muscle group is moderately tensed for about 5 to 7 seconds and then consciously relaxed for about 30 seconds. The guided PMR session is the central and longest phase of a module; the entire module with all phases takes approximately 45 minutes.

Yes. You do not have to be active every week. Modules unlock weekly at the earliest; when you complete an unlocked module is up to you.

Yes, the knowledge quiz is a mandatory, fixed part of every course unit (learning check). At the end of each module, you answer three short questions about the content. The quiz must be passed (2 out of 3 correct) before the next module is unlocked and after module 8, the passed quiz is a prerequisite for the certificate of participation. It can be repeated as often as needed. The answers are not stored permanently.

The course is currently in the certification process at the Zentrale Prüfstelle Prävention (ZPP) according to § 20 SGB V. After successful certification, most German statutory health insurers reimburse up to 100 percent of the course fee. The amount and conditions are determined by your health insurer.

You will learn Progressive Muscle Relaxation according to Jacobson: a method scientifically well-studied since the 1930s for promoting the ability to relax and reducing stress-related tension. With regular practice, you learn to notice physical stress signals early and to consciously relax.

As soon as you have fully completed all 8 modules (all phases including the PMR session and the passed knowledge quiz per module). The certificate is issued automatically and sent by email to the address provided at booking.

All details on data processing, data security, the controller, and the exercise of your data subject rights can be found in our privacy policy at https://jawbuddy.com/en/legal/privacy.

Stop the session immediately, take a comfortable position and repeat the session on another day. If symptoms persist or worsen, contact a medical or psychotherapeutic professional. In acute psychological crises, call emergency services 112 or the medical on-call service 116 117.

The designated course instructor is Moritz Scherer (physiotherapist; ZPP certification for the prevention principle “Förderung von Entspannung” is in place). He accompanies the course as its professional support and is available for questions about the course content throughout the course. Contact: support-praevention@jawbuddy.com, reply within 48 hours, including weekends and public holidays.