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 lasts approximately 45 to 48 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 short knowledge quiz for learning success. You can complete the modules at your own pace - the weekly unlock is the latest possible time, not a mandatory deadline.

Long form with 16 muscle groups, short form with 7 muscle groups and shortened form with 4 muscle groups. In addition, you establish a personal calming word as a relaxation anchor for everyday situations.

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.

Native iOS app in the Apple App Store, from iOS 15.0 on iPhone and iPad.

Yes, for sign-in, content, progress tracking and the certificate of participation. Wi-Fi recommended, mobile data possible.

Linearly in a fixed order, one module per week. Within a module, you must complete the knowledge impulse, PMR session and quiz before the next module is unlocked. Already completed modules remain accessible at any time.

Yes. You do not have to be active every week. Modules unlock weekly, but you decide when to complete them.

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 lasts approximately 45 to 48 minutes.

A self-chosen short word (e.g. "calm", "breathe") that you link to the state of relaxation during the course. It serves as a personal relaxation anchor for stressful everyday situations.

At the end of each module, you answer three short questions to consolidate what you have learned. The knowledge quiz is an integral phase of the course unit and must be passed (2 out of 3 correct) before the next module is unlocked. It can be repeated as often as needed. The answers are not stored permanently.

Yes. Requests sent to support-praevention@jawbuddy.com are answered within 48 hours, including weekends and public holidays.

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