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Das Smartphone ist nicht der Feind – grenzenloser Feed schon. Dieser Leitfaden setzt auf realistische Regeln, die im Alltag funktionieren, besonders für Jugendliche & Familien in der Schweiz.
Was wir aus Schweizer Daten wissen
Die JAMES-Studie (repräsentativ seit 2010) zeigt: Jugendliche (12–19) nutzen Medien täglich und intensiv. Das heißt: Der digitale Raum ist zentraler Lebensort – Strategien müssen praktisch statt punitiv sein.
Die 5 Regeln, die wirklich kleben bleiben
Warum das wichtig ist – Evidenz zu News-/Doom-Overload
Das Ansehen beunruhigender Nachrichten kann sowohl der psychischen als auch der physischen Gesundheit schaden. Doomscrolling, also das ständige Scrollen durch negative Nachrichten, kann schlechte Laune verschlimmern und einen Teufelskreis der Negativität auslösen. Grenzen setzen, die Wahl der Nachrichten und ein bewusster Nachrichtenkonsum können helfen.
Familien & Jugendliche: Gespräch vor Kontrolle
Erstellt gemeinsam einen Medienplan für die ganze Familie. Entscheidet, wann und wo ihr Medien nutzt, welche Medien ihr nutzt und was bei Regelverstößen zu tun ist. Konzentriert euch auf Inhalte, Datenschutz und Meldefunktionen, nicht nur auf die Bildschirmzeit. Berücksichtigt auch, wie sich die Mediennutzung auf Schlaf, Stimmung und schulische Leistungen auswirkt.
Balancd Jugendtherapie & Coaching – Mediennutzung, Angst & Schlaf realistisch regulieren. Balancd Stress-Programme – Routinen, die Grenzen wirklich umsetzbar machen.
Quellen
Our dedicated team for psychological counseling and psychotherapy will assist you with your current challenges. Find the support that's right for you here and get in touch with a specialist who's right for you.

I am happy to assist you in phases of personal reorientation, difficult decisions or challenging life situations. It is important to me to create a safe space where we work together on equal footing. The aim is to strengthen your resources so that you can go your own way in a self-determined way.

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

If you are facing specific challenges or notice that stress, inner restlessness, exhaustion or dissatisfaction are shaping your everyday life, you've come to the right place. In a trusting framework, we provide orientation and find ways for you to deal with your situation in a self-determined manner. What you can expect from me is not a fixed concept, but an open, appreciative conversation based on your concerns and your pace. I'm looking forward to meeting you.

• Master of Science ZHAW in Psychology
• DAS Systemic Consulting on behalf of IAP Zurich
• 600 hours yoga teacher training
• 300-hour meditation teacher training
Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

“Regardless of whether you are stuck, pursuing a goal or want more ease and clarity — I will accompany you with a resource-oriented attitude: mindful, solution-oriented and on equal footing. Together, we strengthen your resources and develop concrete steps towards your desired state — with a focus on your individual growth.”

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

When worries grow, feelings become heavy, or old patterns block you, you don't have to bear it alone. I will accompany you sensitively. My sessions focus on you and your well-being - mindful, transparent and adapted to your individual needs. I have experience with various challenges in life, such as stress, anxiety, depression, addiction and trauma. Together, we work to find stability, clarity and a new zest for life and to strengthen your own resources.

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

People and their stories are at the center of my work. I will accompany you with a humanistic, resource-oriented attitude, attentive, appreciative and on equal footing. My career path was not straight forward, and that is exactly what shapes my vision for development, change and genuine encounter.

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.

As a psychologist and life and social counselor, I have been accompanying people in various phases and areas of life for several years. My focus is on topics such as anxiety, stress, sleep problems, work-life balance, self-worth, relationship problems, career choices, a mindful lifestyle, etc. A holistic approach is particularly important to me. I look at both the mental and physical aspects.

Openness and transparency are important to us: If you want to cover the costs yourself, you can find them listed below. If necessary, your supplementary insurance will also contribute to this.
So that you don't have any unpleasant surprises, please contact your supplementary insurance company in advance and have any cost contribution confirmed in writing.