Groups and workshops

There are a number of different workshops available for you. Currently, many of these are online. Find the group or workshop for you.

Wellbeing Webinars

Weekly Wellbeing Webinars take place during term time on Wednesdays between 12-1pm on topics relevant to student life. The webinars take place on Blackboard Collaborate Ultra and the sessions have been designed for you to share your ideas anonymously via the keyboard if you wish. The webinars will not be recorded and participants do not connect with their own video or audio during the sessions.  You can sign up for a webinar one week in advance using the online form link provided for each webinar in the programme timetable. Sign-up closes at 12 noon the day before each webinar.

Descriptions, dates and useful resources for each Wellbeing Webinar can be found below.

Self-care & wellbeing for adjusting to student life

Wednesday 29 September 2021

This webinar is designed to provide tips and guidance about adjusting to student life and taking an active role in managing your wellbeing. There will also be an opportunity to find out more about the different types of support offered by the Student Counselling and Wellbeing Service.

Top tips for starting a university

Feeling at home in Leeds

Student space

Five ways to wellbeing

ABC of Managing Anxiety

Wednesday 6 October 2021

Anxiety is the body’s way of responding to being in danger. It works so well, that it often kicks in when it’s not needed – when the danger is in our mind rather than in reality. This webinar aims to help you take back control by understanding the nature of anxiety and developing strategies to manage it. 

www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Anxiety

www.mcgill.ca/counselling/files/counselling/anxiety_moodjuice_self_help_guide.pdf

www.anxietyuk.org.uk

www.actcompanion.com

Free Healthy Minds app

Perfect or Good Enough?

Wednesday 13 October 2021

Perfectionism can cause problematic levels of stress, hindering progress, success and wellbeing.  This webinar explores alternatives to perfectionist thinking and considers how developing a ‘good enough’ perspective can help you work in a healthier and more effective way towards your goals.

www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Perfectionism

www.anxietycanada.com/sites/default/files/Perfectionism.pdf

www.psychologytoday.com/gb/blog/click-here-happiness/201904/15-ways-build-growth-mindset

When Perfect Isn't Good Enough: Strategies for Coping with Perfectionism: Anthony and Swinson (2009) New Harbinger: ISBN 978-1572245594 

Self-Compassion

Wednesday 20 October 2021

Wednesday 1 December 2021

If you tend to give yourself a very hard time then this is the webinar for you. This session explores the elements of self-compassion and shares practical exercises and resources designed to help you develop a more supportive and encouraging relationship with yourself and increase your emotional resilience. 

www.self-compassion.org

www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Self-Compassion

www.getselfhelp.co.uk/compassion.htm

Brene Brown TED talk

Tackling Procrastination

Wednesday 27 October 2021

Wednesday 8 December 2021

Do you struggle to get started with important study tasks? Is your leisure time spoiled by a nagging sense of guilt? This webinar explores why and how we procrastinate, including the use of social media. There will be an opportunity to identify personalised strategies to challenge procrastination in yourself and find techniques to help you to work in a more balanced and productive way.

www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Procrastination

www.lifehack.org/articles/productivity/the-pomodoro-technique-is-it-right-for-you.html

Academic skills support

Mananging anxiety with compassion

Wednesday 3 November 2021

In this webinar we identify three different emotion regulation systems in the brain: the threat system, the drive system, and the soothing system. If we constantly feel anxious it may be that our three systems are out of balance, which can make it difficult to feel safe and relax. During the session we will explore compassionate ways to further develop our soothing system, promoting a greater sense of calmness and safety.

Developing a compassionate mind video clip

How self-compassion can help with anxiety

The Compassionate Mind (Compassion Focussed Therapy): Paul Gilbert (2010) Constable: ISBN 978-1849010986 

The Compassionate Mind Approach to Overcoming Anxiety: Dennis Tirch (2012) Robinson: ISBN 978-1849015134

Find Your Voice

Wednesday 10 November 2021

Is a lack of assertiveness preventing you from getting the most out of your university experience? This webinar introduces you to a number of techniques designed to help you to express your thoughts and feelings to others such as tutors, friends, peers and family in a clear and direct way that respects others and generally improves relationships.

www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Assertivenes

www.getselfhelp.co.uk/docs/Assertiveness.pdf

www.ted.com/talks/amy_cuddy_your_body_language_may_shape_who_you_are

Assert Yourself: Lindenfield (2001) Harper Collins: ISBN 978-0007557974 

Stress Less

Wednesday 17 November 2021

Stress is a natural human state but it can feel problematic during periods of change or when demands upon us feel to be beyond our perceived capacity to cope. This webinar will help you recognise the signs of stress and offer practical strategies to manage the stress response and calm the body and mind.

www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

www.nhs.uk/conditions/stress-anxiety-depression/student-stress

www.getselfhelp.co.uk/problemsolving.htm

Free Healthy Minds app

Small changes for success

Wednesday 24 November 2021

In this webinar we explore how making small changes can improve our motivation and help us to work more successfully towards our wellbeing and academic goals. We will consider how making small adjustments to our mindset, environment, routines and systems can help us to put desired change into action. 

James Clear atomic habits video clip

Growth mindset video clip

Free habits app

www.self-compassion.org

Atomic Habits: James Clear (2018) Random House Business: ISBN 978-1473537804.

Mindset: Changing the way you think to fulfil your potential: Carol Dweck (2017) Robinson: ISBN 978-1472139955

Who can attend the Wellbeing Webinars?

Although the webinars are run through the Counselling and Wellbeing Service you do not have to be using this service or be receiving one to one support to attend. 

HOW CAN I SIGN UP TO A WELLBEING WEBINAR?

You can sign-up seven days before each Wellbeing Webinar using the link provided on the Programme Timetable below. You will receive Blackboard Collaborate joining information for the session by email the day before the webinar.  Sign-up closes at 12 noon the day before each webinar.

 

Wellbeing Webinar Date & Time Sign-up 7 days in advance
Self-care & wellbeing for adjusting to student life Wednesday 29 September 12-1pm Book here
ABC of managing anxiety Wednesday 6 October 12-1pm Book here
Perfect or good enough? Wednesday 13 October 12-1pm Book here
Self-compassion Wednesday 20 October 12-1pm Book here
Tackling procrastination Wednesday 27 October 12-1pm Book here
Managing anxiety with compassion Wednesday 3 November 12-1pm Book here
Find your voice Wednesday 10 November 12-1pm Book here
Stress less Wednesday 17 November 12-1pm Book here
Small changes for success Wednesday 24 November 12-1pm Book here
Self-compassion Wednesday 1 December 12-1pm Book here
Tackling procrastination Wednesday 8 December 12-1pm Book here


DR WHO - webinars FOR POST GRADUATE RESEARCHERS

PGR Webinars take place monthly on Mondays 12-1pm. The webinars take place on Blackboard Collaborate Ultra and the sessions have been designed for you to share your ideas anonymously via the keyboard if you wish. The webinars will not be recorded and participants do not connect with their own video or audio during the sessions.  You can sign up for a webinar one week in advance using the online form link provided for each webinar in the programme timetable.  Sign-up closes at 12 noon the Friday before each webinar.

Descriptions, dates and useful resources for each Wellbeing Webinar can be found below. 

A Balancing Act: Dealing with the stress of doing a research degree

Monday 18 October 2021

What we know from research is that our emotions can either enhance or hinder our ability to learn. If we are feeling stressed or anxious it can impact our academic performance which in turn adds more stress and anxiety. This webinar, which is especially recommended for first year PGRs, will focus upon increasing our psychological intelligence of stress and exploring effective ways to manage personal wellbeing alongside the demands of adjusting to PGR life.

www.thewellbeingthesis.org.uk

www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

www.getselfhelp.co.uk/docs/DealingwithDistress.pdf

www.self-compassion.org

How to Get a PhD: A Handbook for Students and their Supervisors: Phillips and Pugh (2015) Open University Press: ISBN 978-0335264124

Perfectionism in Perspective

Monday 15 November 2021

Perfectionism can cause problematic levels of stress, hindering progress, success and wellbeing. This workshop explores alternatives to perfectionist thinking and considers how developing a ‘good enough’ perspective can help you work in a healthier and more effective way towards your research goals. We will consider the links between perfectionism and imposter syndrome and look at strategies to help challenge this mindset which often resonates with researchers particularly at the start of their careers. 

www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Perfectionism

www.anxietycanada.com/sites/default/files/Perfectionism.pdf

www.psychologytoday.com/gb/blog/click-here-happiness/201904/15-ways-build-growth-mindset

www.ted.com/talks/elizabeth_cox_what_is_imposter_syndrome_and_how_can_you_combat_it?language=en

When Perfect Isn't Good Enough: Strategies for Coping with Perfectionism:   Anthony and Swinson (2009) New Harbinger: ISBN 978-1572245594 

Who can attend the Wellbeing Webinars?

Although the workshops are run through the Counselling and Wellbeing Service you do not have to be using this service or be receiving one to one support to attend. 

HOW CAN I SIGN UP TO A WELLBEING WEBINAR?


You can sign-up seven days before each Wellbeing Webinar using the link provided on the Programme Timetable below. You will receive Blackboard Collaborate joining information for the session by email the Friday before the webinar.  Sign-up closes at 12 noon the Friday before each webinar.  

PGR Wellbeing Webinar Date & Time Sign-up 7 days in advance
A Balancing Act: Dealing with the stress of doing a research degree Monday 18 October 12-1pm Book here
Perfectionism in perspective Monday 15 November 12-1pm Book here

 

WEEKLY GROUPS

MEDITATION - THURSDAY 12-1.30PM

The meditation group offers participants experience of a large variety of relaxations, meditations and practices preparatory to meditation so, once you have been to a few sessions, you will have learnt which ones you can make best use of.

Meditation group flyer

Find out more information about the Meditation group 

The Meditation Group runs every Thursday 12-1.30pm ONLINE (or in Room 6 of LUU when we can return to campus) including outside of term time. 

Please complete the sign up form:  – You only need do this once for the year and then James will send you a Zoom meeting link each week for each group and/or an email each week letting you know what is happening in each group  

For any further information email:  J.R.E.Taylor@Leeds.ac.uk

 

Mindful Relaxation Group

“Kindness in words creates confidence. Kindness in thinking creates profoundness. Kindness in giving creates love.” Lao Tzu

Deep Relaxation and Mindfulness practices are an effective way to bring peace to your body and mind. Deep Relaxation is key to both growth and healing. It helps to disperse the adrenalin and cortisol that the body produces in stress situations; while Mindfulness enables us to better observe ourselves so we can become responsive rather than reactive beings. Regular practice can help you to combat stress & improve your health & concentration. The group is free & supported with free online resources!

You cannot meditate unless you can concentrate and you cannot do either, until you can first relax - and sometimes that’s all we can manage! In these unfamiliar times, in which Covid19 has had such a diverse but thoroughgoing impact upon us, we can all benefit from a little more care. The fears and the uncertainties have brought suffering which is best met by kindness and a willingness to help ourselves and others. When we do this, we are practicing compassion and the purpose of this group is to offer you a peaceful hour in your week in which you can relax, calm and centre yourselves. We cannot make peace around us until we have first made peace within us by practicing peacefulness.

In this group you will be offered a variety of Deep Relaxation, Mindfulness and compassion focused practices many of which are supported by a library of free MP3s  which mean you can just settle in to the experience of the practices without having to try to remember them! You can just come and be. Be warm, be still, be welcome, & be present in the gift of each moment.

Every Friday On Zoom 2-3 pm 

For more information about our Online services and Zoom: https://students.leeds.ac.uk/onlinecounselling

Please complete the Sign up form: 

For more information: 
email the facilitator James Taylor at:  J.R.E.Taylor@Leeds.ac.uk

Mindful Relaxation group flyer 

or scroll to ‘Mindful Relaxation Group’ at

http://students.leeds.ac.uk/info/100001/counselling_and_wellbeing/691/groups_and_workshops

 

Create Your Own Wellbeing Toolbox Courses (4 sessions).

There will be 2 courses running;

Programme 1: Accepting and Regulating Difficult Emotions – Mondays and Wednesdays 6th, 8th, 13th and 15th September 1 – 3pm

Programme 2: Address Your Stress – Tuesdays and Fridays 7th, 10th, 14th and 17th September 11am – 1pm (see further details and sign up form below)

These are online courses over 4 sessions aimed at helping you develop an understanding of your experiences and to create a ‘toolbox’ of strategies and techniques to support your overall wellbeing. Course details are below:

Accepting and Regulating Difficult Emotions:

Emotions can be overwhelming, challenging or simply hard to accept at times. This interactive and reflective wellbeing course explores the ways in which your emotions can influence your day-to-day functioning and will enable you to develop practical strategies and techniques to help accept, regulate and respond to your emotions.

This course is structured on the principles of peer support – including non-judgement, empathy, and honest and direct communication. The sessions are participatory and require some confidence and willingness to share in the group space.

This online course will be held via Zoom and will include a range of interactive tools for you to contribute and ensure you get what you need from the group sessions. Each session will have a particular focus and will comprise of a mix of experiential exercises, chances to reflect as a group and mindfulness practices.

Throughout the course, you will explore:

  • The roles emotions play in our lives, and the evolutionary/biological basis of our emotions.
  • The importance of accepting human nature.
  • Identifying, acknowledging and describing emotions.
  • How to soothe and regulate emotions mindfully.
  • What it means to be “well” and how to maintain wellbeing even when feeling challenging emotions.
  • How to respond proactively to your ‘self’ and your emotions.
  • Techniques and strategies from modalities such as Dialectical Behavioural Therapy, Acceptance and Commitment Therapy and more.

Address Your Stress:

Have you ever noticed that you are…

  • Feeling overwhelmed?
  • Experiencing long periods of anxiety or low mood?
  • Cramming everything in as there is just not enough time in the day?
  • Feeling demotivated or you have even lost pleasure in things you once enjoyed?
  • Struggling with unhelpful thoughts about yourself?
  • Finding it difficult to manage worries or thoughts about the future
  • Getting many physical symptoms like a racing heart, shortness of breath or even hot and cold flashes?

It may be that all the above feels far too familiar and is perhaps beginning to impact different areas of your life, such as your academic studies or your personal relationships.

If so, we would encourage you to consider signing up for this course.

This online course will be held via Zoom, which includes a range of interactive tools for you to contribute and ensure you get what you need from the group sessions. This will be a shared experience with other students and the practitioners will facilitate group discussions.

The course aims to support you in developing and practicing techniques to help manage stress, anxiety and low mood with a different focus every week. We will also send you a PDF formatted workbook for you to complete out of session work as we move through the sessions and build on the techniques. We hope that from the course you will gain:

  • A sense of belonging having met people who’re facing similar experiences 
  • A better understanding of how to identify your own personal stressors
  • Knowledge on how stress, low mood or anxiety might manifest day to day
  • A wealth of techniques and strategies to help yourself to manage stress both now and in the future

Follow the link below to complete the online sign up form indicating your preference of Programme to attend. We will contact you to arrange a 30-minute pre-course appointment, during which you will find out more about the course and explore with the practitioner whether this would be the most appropriate intervention for you at this time.

Sign up here

Programme 1

 

With Jonathon & Ruth

Monday 6th September 1-3

Wednesday 8th September 1-3

Monday 13th September 1-3

Wednesday 15th September 1-3

Programme 2

 

With Suzie & Libby

Tuesday 7th September 11am – 1pm

Friday 10th September 11am – 1pm

Tuesday 14th September 11am – 1pm

Friday 17th September 11am – 1pm

 

 

Page last updated on 07/05/21