Groups and workshops

There are a number of different workshops available for you. 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 noon the day before each webinar.

Please continue reading for descriptions, dates and useful resources for each Wellbeing Webinar.

Tackling Procrastination

Wednesday 27 April 2022

Wednesday 15 June 2022

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.

Procrastination (CCI)

Does the Pomodoro Technique Work for Your Productivity?

Academic skills support

Self-care & Wellbeing During Exams

Wednesday 4 May 2022

This webinar is designed to provide tips and guidance about managing your wellbeing during the exam period. We will consider how making small adjustments to our environment, routines and systems can help us to fit in wellbeing actions even when our schedules are very busy. 

Exam stress – Student Minds

Five ways to wellbeing

James Clear atomic habits video clip

Free habits app

ABC of Managing Anxiety

Wednesday 11 May 2022

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. 

Anxiety (CCI)

Anxiety Self-help Guide

Anxiety UK

ACT Companion app

Healthy Minds app

Self-compassion

Wednesday 18 May 2022

If you tend to give yourself a very hard time then this is the webinar for you. This session explores three 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. 

Self-Compassion

Self-Compassion (CCI)

Compassion Self Help

The Power of Vulnerability TED talk

Perfect or Good Enough?

Wednesday 25 May 2022

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.

Perfectionism (CCI)

How to Overcome Perfectionism

15 Ways to Build a Growth Mindset

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

Mananging Anxiety with Compassion

Wednesday 1 June 2022

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

Small Changes for Success

Wednesday 8 June 2022

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

Free habits app

Five ways to wellbeing

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

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 from 7 days in advance

Tackling Procrastination

27 April 12-1pm                                                                                                          Sign up

Self-care & Wellbeing During Exams

4 May 12-1pm Sign up

ABC of Managing Anxiety

11 May 12-1pm Sign up

Self-compassion

18 May 12-1pm Sign up

Perfect or Good Enough?

25 May 12-1pm Sign up

Managing Anxiety with Compassion

1 June 12-1pm Sign up

Small Changes for Success

8 June 12-1pm Sign up

Tackling Procrastination

15 June 12-1pm Sign up

 

PGR Wellbeing Webinars

Each PGR Wellbeing Webinar series consists of two interlinked one hour webinars which take place on Monday lunchtimes 12-1pm over consecutive weeks and focus on topics relevant to managing your wellbeing as a PGR.

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 PGR Wellbeing Webinar two weeks in advance using the online form link provided for each webinar in the programme timetable. The webinars are open to all PGRs and you can sign up for any of the sessions. Please be aware that each webinar series consists of two interlinked sessions, with an invitation to participate in a between session task, and that there will be some reflection time about this task built into session two of each webinar series.

Please continue reading for descriptions, dates and useful resources for each PGR Wellbeing Webinar series.

Developing Your PGR Identity From The Inside Out

Session 1  Monday 9 May 2022

Session 2  Monday 16 May 2022

This PGR Wellbeing Webinar series explores some of the issues commonly experienced by PGRs as they build their identity as a researcher.

In session one we’ll consider how the expectations we place upon ourselves in relation to our research can sometimes be unhelpful. We’ll explore a useful framework outlining four stages of PGR identity formation and consider some of the psychological challenges involved in the process of developing a confident identity as a researcher.

The second session considers the links between perfectionist thinking and imposter syndrome and explore some strategies we can use to challenge both of these common mindsets, which can hinder progress and lower confidence. We’ll consider how we can motivate ourselves from the stance of a coach rather than a critic and develop a compassionate PGR identity informed by a growth mindset perspective.

The Wellbeing Thesis

Perfectionism (CCI)

What is imposter syndrome and how can you combat it? Ted Talk

15 Ways to Build a Growth Mindset

Self-Compassion

Self-Compassion (CCI)

Working With Uncertainty As A PGR

Session 1  Monday 6 June 2022 

Session 2  Monday 13 June 2022

This PGR Welbeing Webinar series focuses on the challenge of learning how to work with the uncertainty of the research process in a healthy way.

Session one begins by exploring the topic of uncertainty in relation to the PGR experience and recognising that working with uncertainty has a tendency to activate our stress response. We’ll explore how being proactive about stress management can help us to regulate our emotions and benefit our productivity and ability to think creatively. 

There will be an opportunity to use an evidence based framework to identify personalised stress management actions which could be helpfully incorporated into your routine. We’ll also share tips about how making small adjustments to our environment, routines and systems can help us to stick to any small changes we may wish to make. 

In the second session, we identify three different emotion regulation systems in the brain: the threat system, the drive system, and the soothing system. We’ll explore how working with the uncertainty of the research process can activate the threat system and consider the importance of using our soothing system as well as our drive system to regulate our emotions. A number of useful strategies for developing the soothing system will be shared, and we’ll consider how these strategies can support your ability to work towards your research goals in a healthy and sustainable way.

The Wellbeing Thesis

How to Manage Stress

James Clear atomic habits video clip

Free habits app

Developing a compassionate mind video clip

Self-Compassion

How can I sign up to a PGR Wellbeing Webinar?

You can sign-up fourteen days before the start date of each webinar using the link provided on the programme timetable below. Sign up closes at 12 noon on the Friday before the webinar. You will receive Blackboard Collaborate joining information for the session by email after sign-up closes.

PGR Webinar

Date & Time

Sign-up from 14 days in advance

Developing Your PGR Identity From The Inside Out – Session 1

9 May 12-1pm                     Sign up

Developing Your PGR Identity From The Inside Out – Session 2                           

16 May 12-1pm                    Sign up

Working With Uncertainty As A PGR – Session 1

6 June 12-1pm                       Sign up

Working With Uncertainty As A PGR – Session 2

13 June 12-1pm                    Sign up

 

Create Your Own Wellbeing Toolbox Courses (four sessions)

There will be two courses running during the month of May.

Courses are only available to students not already receiving support from Student Counselling and Wellbeing.

Bookings are now open. Please follow the links below to book your place through the Student Counselling and Wellbeing Hub.

Please ensure that you can attend all four sessions before booking as places are limited.

Programme 1: Accepting and Regulating Difficult Emotions

Programme 2: Address Your Stress

These are in person courses over four 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.

Accepting and Regulating Difficult Emotions

This programme runs: Tuesdays 1pm-3pm: 17, 24, and 31 May, and 7 June.

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 course will be held in person on campus at 4 Lifton Place and will include a range of interactive activities for you to contribute to 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

This programme runs: Wednesdays 11am-1pm: 11, 18, and 25 May, and 1 June.

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 course will be held in person on campus at 4 Lifton Place, and will include a range of interactive activities 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 provide you with worksheets for you to complete between sessions as we move through the course 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

 

Weekly Groups

Meditation – Thursday 12-1.30pm

Meditation group flyer (PDF)

The meditation group offers participants experience of a large variety of relaxations, meditations and practices preparatory to meditation. Once you have been to a few sessions, you will have learnt which ones you can make best use of. The group runs every Thursday 12-1.30pm online, including outside of term time.

Please complete the sign up form or email facilitator James Taylor for more information.

Mindful Relaxation – Friday 2-3pm

Mindful Relaxation group flyer (PDF)

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

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, and be present in the gift of each moment.

Please complete the sign up form or email facilitator James Taylor for more information.