Pohoďák

Name: Pohoďák
Brand: Žurnál: Cvičebnice
SKU: 9788082710346
Price: 29.00 EUR
Availability: InStock

Workbook for mental wellbeing and inner balance For everyone who puts mental health at the top of their list. Helps you manage stress, set boundaries and not forget about yourself.

29 €

In stock, at your door by

Healthy margin · see where your money goes

Comes with a free Knihár reading log.

Stress is a natural part of life, but when there is too much of it, even small tasks can feel overwhelming. You may not notice chronic stress straight away, but it can affect not only your performance but also your health. Pohoďák helps you recognise its symptoms, understand what causes it and discover strategies that can help you feel more balanced.

Courier delivery within 48 hours

What should you know about it?

Which sections will you find inside?

Recognising stress – Understand better what causes your stress and how it shows up in you.

Healthy and unhealthy strategies – Find out which habits help you and which may harm you.

Relaxation and mindfulness – Learn simple techniques such as deep breathing, visualisation and meditation.

Gratitude journal – Strengthen your resilience by regularly recording positive moments.

Self-care – Discover ways to build better habits around sleep, food and movement.

Time management – Learn to plan effectively, set priorities and cut out distractions.

Give yourself a chance to slow down, understand yourself better and bring small changes into your life that can improve your everyday wellbeing.

Who created this workbook?

Our co-author, Zuzana Reľovská, has long focused on developing personal qualities and helping people bring positive change into their lives and work. After her own intense experience of burnout in 2011, she began studying the phenomenon and looking for ways to recover. She explored different approaches, from conventional medicine to alternative methods, until she found answers in her own introspection and a return to her life values. Today she specialises in building personal resilience, preventing burnout and helping people find themselves again. As part of her professional work, she gives talks and webinars on mental resilience and wellbeing in companies and teams. Her aim is to help clients discover and use their own sources of courage, and to support them in making their decisions last.

Pohoďák

29 €

Why this product?

Feeling under pressure, with a long list of responsibilities and sometimes no idea which way is up? Pohoďák is a workbook that helps you gain perspective and handle stressful situations better. It offers proven techniques for self-reflection, organising your thoughts and building mental wellbeing.

Developed in collaboration with psychologist Zuzana Reľovská, Pohoďák helps you:

- understand better how stress affects you

- identify your stress triggers and how your body reacts

- discover techniques that can help you reduce tension

- make small but effective changes to your everyday life

It is not theory. It is a practical tool that lets you give a few minutes to your mental wellbeing every day.

Who is it for?

- For those who want to cope better with stress, pressure and everyday challenges.
- For people who want to sort out their thoughts and bring more balance into their lives.
- For students, working people and parents looking for simple techniques to manage stress.
- For anyone who wants to work on themselves and build habits that support mental wellbeing.

Pohoďák is not a substitute for professional help, but it can be a good companion on the way to handling stress better.

We have nothing to hide

Radical transparency is one of our values. So here is exactly what it is made of and where the money you pay goes.

Where your 29 € goes

Healthy margin

Production6,34 € · 22 %
Printing, paper, binding and cover.
Sleeve and packaging1,00 € · 3 %
Paper sleeve die-cut in Námestovo and packing.
Prepress2,00 € · 7 %
Design, typesetting and proofreading.
Marketing4,14 € · 14 %
Advertising. We count 15 % of the price excl. VAT.
Logistics3,00 € · 10 %
Warehousing in Orava, packing and a shipping subsidy.
VAT 5%1,38 € · 5 %
The tax we pay to the state.
Running the company11,14 € · 38 %
Salaries, support, new products and profit.

Specs and materials

Size
130x210 mm
Pages
128
Paper
Munken Print Cream 100 g uncoated, certified FSC®, PEFC™ and EU Ecolabel / Sweden
Cover
Natural bookbinding cloth
Method
Zuzana Reľovská and the Žurnál community of 40,000
Proofreading
Mária Turčeková
Graphic design
Milan Pleva, Richard Lavrík
Illustrations
Ivana Čobejová
Printing
bio-based inks
Made in
Slovakia and Czechia

Carbon footprint

Even a paper workbook has a footprint. We calculated it for the whole of 2025 and divided it per item: DEFRA 2025 emission factors, transport by parcels, services and marketing by spend (GHG Protocol). We keep refining the method together with our suppliers.

≈ 0.8 kg CO₂e per workbook. Roughly like driving 5 km by car.

Production0.23 kg · 30 %
Materials, printing, binding and cover.
Running the company and marketing0.43 kg · 56 %
People, software, ads and energy, divided per item.
Transport to us0.04 kg · 5 %
Materials to production and finished products to the warehouse.
Transport to you and packaging0.07 kg · 9 %
Parcel and box.

What we do about it

We print in Slovakia and Czechia. No air freight. Our warehouse sits next to the printer in Orava, so finished products do not travel for nothing.
We do not shrink-wrap diaries one by one. We use bulk packaging to cut down on plastic.
We ship in recycled cardboard and, when we can, in boxes our suppliers sent us goods in.
For trips and small transfers we book shared transport and BlaBlaCar.
We print to pre-orders. If something does not sell, it does not end up in the bin but in our outlet or in schools.

What you can do

Order more things at once. One parcel instead of three.
Choose a pickup point or locker instead of home delivery. So the courier does not drive out for a single parcel.
Buy second quality and sale items. We also work with production seconds. Everything usable is cheaper in our second quality section. You save money and rescue something that would not get a chance elsewhere.
Buy only what you will really use. The smallest footprint belongs to the diary that never had to be made.

See our climate plan

What Žurnál fans say

4.38 out of 5 · 34 reviews

All reviews

Iná predstava„Záleží na rozpoložení človeka; pre mňa to nemalo prínos, hľadala som hlbšie veci.“

ŽŽurnálistaPohoďák★★★☆☆

Výborný„Výborný doplnok :)“

ŽŽurnálistaPohoďák★★★★☆

pecka„Úplná pecka!“

ŽŽurnálistaPohoďák★★★★★

Vandrovník je skvelý„Vandrovník je skvelý spoločník na potulkách slovenskými kopcami. S partnerom žijeme v Írsku a preto vždy, keď máme možnosť. utužujeme a prehlbujeme vzťah s našou rodnou hrudou tou najprirodzenejšou cestou. V slovenskej prírode. A Vandrovník nám v tom bezpochyby pomáha. Oceňujem tiež základy prvej pomoci, ktoré sú v ňom uvedené.“

ŽŽurnálistaPohoďák★★★★★

odporúčam skúsiť„Skvele spracované, mňa však vytvorenie si plánu a zapisovanie nedokázalo motivovať k pravidelnému pohybu. Až osobný tréner. Každý však je inak schopný, preto to odporúčam skúsiť.“

ŽŽurnálistaPohoďák★★★★★