Groups and workshops

Create Your Wellbeing Toolbox (4 weeks) – This course is currently full for the March sessions advertised. We will be advertising further courses over the Easter break.

This is an online course over 4 weeks aimed at helping you develop an understanding of your experiences and to create a ‘toolbox’ of strategies and techniques to support your overall wellbeing.

Are you currently finding yourself overwhelmed by stress, which feels increasingly difficult to manage?

Perhaps you are struggling with prolonged periods of heightened anxiety.

Maybe you are experiencing more prominent cycles of low mood and low motivation.

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

If so, we would encourage you to consider our newly remote wellbeing programme ‘Create Your Wellbeing Toolbox’. Delivered by the Wellbeing Practitioners from the Student Counselling and Wellbeing service and offered as a four-week course.

The course will take place on Blackboard Collaborate and will include a range of interactive tools for you to contribute to and ensure you get what you need from the sessions. The group will be a shared experience with other students and the practitioners will facilitate group discussions.

The programme focuses on developing your understanding of your experiences and of building up a ‘tool box’ of strategies and techniques to help manage stress, anxiety and low mood. There will be a different topic each week, such as managing physical symptoms, recognising and adapting behavioural changes and coping with unhelpful thinking. We will also send you a PDF formatted workbook for you to complete as we move through the sessions and build on your techniques, essentially becoming your ‘Toolbox’ for future use.

Follow the link below to complete the online sign up form indicating your preference of day to attend. We will contact you to arrange a 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. We will then send you the PDF Formatted workbook and on a weekly basis the link to the sessions.

Sign up here

Programme 1

 

With Jonathon & Suzie

Tuesday 9th March 1-3

Tuesday 16th March 1-3

Tuesday 23rd March 1-3

Tuesday 30th March 1-3

Programme 2

 

With Ruth & Libby

Wednesday 10th March 1-3

Wednesday 17th March 1-3

Wednesday 24th March 1-3

Wednesday 31st March 1-3

 

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 student life

Wednesday 28 April 2021

This webinar is designed to acknowledge the challenge of balancing the different aspects of student life and managing your wellbeing in the context of the global Coronavirus pandemic. There will be an opportunity to identify your personal signs of stress and learn about strategies to effectively implement self-care and self-compassion to support you to take an active role in managing your wellbeing at this challenging time.

Doing What Matters in Times of Stress: An Illustrated Guide is a stress management guide for coping with adversity produced by the World Health Organisation.

www.studentminds.org.uk/coronavirus.html

www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

www.mind.org.uk/workplace/mental-health-at-work/taking-care-of-yourself/five-ways-to-wellbeing

Emotional Resilience: Barry (2018) Orion Spring: ISBN 978-1409174578

Tackling Procrastination

Wednesday 5 May 2021

Wednesday 2 June 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.waitbutwhy.com

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

www.library.leeds.ac.uk/info/1401/academic_skills

The Chimp Paradox: Peters (2012) Ebury Publishing: ISBN 978-0091935580 

ABC of Managing Anxiety (especially in times of uncertanty)

Wednesday 12 May 2021

Wednesday 9 June 2021

Anxiety is the body’s way of responding to being in danger. It is understandable that in the current pandemic anxiety may be more present. This webinar aims to help you understand the anxiety you may be experiencing and develop strategies to help 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

www.headspace.com

Stress Less

Wednesday 19 May 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

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

Self-Compassion

Wednesday 26 May 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

www.ted.com/talks/brene_brown_the_power_of_vulnerability

Perfect or Good Enough?

Wednesday 16 June 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 

 

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 Student life Wednesday 28 April 12-1pm Book here
Tackling Procrastination Wednesday 5 May 12-1pm Book here
ABC of Managing Anxiety Wednesday 12 May 12-1pm Book here
Stress Less Wednesday 19 May 12-1pm Book here
Self-compassion Wednesday 26 May 12-1pm Book here
Tackling Procrastination Wednesday 2 June 12-1pm Book here
ABC of Managing Anxiety Wednesday 9 June 12-1pm Book here
Perfect or Good Enough? Wednesday 16 June 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 10 May 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 be impact our academic performance which in turn adds more stress and anxiety. This webinar will focus upon increasing our psychological intelligence of stress and exploring ways to regulate our emotions in order to remain in a balanced and calm state. 

www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend

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

www.ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improve

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

Find Your Voice: Effective Communication for PGRs

Monday 14 June 2021

Do you find the professional relationships difficult to navigate? Is a lack of assertiveness preventing you from getting the most out of your PhD experience? This webinar introduces you to a number of basic techniques designed to help you to improve your communications and your relationship with others. You will learn how to express your thoughts and feelings in a clear and direct way leading to increased confidence. 

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

www.moodjuice.scot.nhs.uk/assertiveness.asp

www.ted.com/talks/amy_cuddy_your_body_language_may_shape_who_you_are

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

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

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 10 May 12-1pm Book here
Find Your Voice: Effective communication for PGRs Monday 14 June 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

 

Online MINDFULNESS RESILIENCE COURSE (4 WEEKS)

The next dates for this course will now be after Easter. Please check the website for further information at that time.

 

Do you want to learn techniques for taking control of your busy mind, managing overthinking, increasing your motivation and concentration and generally reducing feelings of stress and anxiety?

Do you enjoy learning in a fun, informal and creative way?

Previous research has indicated that Mindfulness Resilience Courses lead to significant increases in general wellbeing and emotional health (Flaxman & Bond, 2006). 71% of students who previously attended this course reported an improvement in wellbeing and 70% of students reported a reduction in perceived stress. All students said they would recommend this course to others.

Who can attend the Mindfulness Resilience Course?

Although the course is 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.

Meanwhile applicants may find the following resources helpful: 

www.mindfulnessforstudents.co.uk

www.palousemindfulness.com

A free 8-week Mindfulness-Based Stress Reduction (MBSR) course.

www.students.leeds.ac.uk/info/100002/big_white_wall_resources_and_self_help/895/meditation_and_relaxation_downloads

www.headspace.com

Books:

Mindfulness - a practical guide to finding peace in a frantic world: Williams and Penman (2011) Piatkus: ISBN 978-0749953089

Full Catastrophe Living: Kabat-Zinn (2013) Piatkus: ISBN 978-0749958411

Mindfulness in Eight Weeks: Chaskalson (2014) Harper Thorsons: ISBN 978-0007591435

Hardwiring Happiness: Hanson (2014) Rider: ISBN 978-1846043574