Groups and workshops

The Student Counselling and Wellbeing Service remains open with all support now being offered remotely by Zoom. 

We are prioritising the immediate support needs of students which is affecting our capacity to offer ongoing support.

The Mental Health is offering single session appointments to support  students to identify local and online services appropriate to them.  

The Wellbeing team are offering both single sessions and ongoing consultations of up to four sessions. 

The Counselling team are offering Therapeutic Consultations and up to five sessions of counselling.  

Students seeking same day support for their mental health and wellbeing should request a Drop-In session by emailing us at scw@leeds.ac.uk

Students who would like to register for an appointment should complete our online 2019-20 Self Referral Form. Self-referral forms are reviewed daily and students will be contacted with the offer of a wellbeing, counselling or mental health advisor support. Waiting times for appointments are currently between 2-3 days and up to 12 weeks depending on the type of appointment; Single Session wellbeing appointments are available daily, the longest waiting times are for counselling. 

Please note: Remote/online support is not appropriate where students are experiencing thoughts of self-harm or suicide. If this is the case students must contact their local GP and/or Crisis team as a matter of urgency. 

For up to date information regarding the University’s response to COVID-19 including up-to-date guidance for managing your emotional wellbeing please see: https://coronavirus.leeds.ac.uk/ and Student FAQs

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. You do not need to book for this group.

Find out more about the Meditation group

Mindful Relaxation group flyer 2019-20

The Meditation Group runs every Thursday 12-1.30pm ONLINE including outside of term time. To join, email: J.R.E.Taylor@leeds.ac.uk up to 30 minutes prior to each session. You will then be sent separate Zoom session links for the Deep Relaxation and Meditation parts of the session. (For security reasons, please do not share these links with anyone else).

James is currently exploring ways of reproducing the first part of usual sessions online. Meanwhile, to prepare for each session, please spend 5-10 minutes shaking, twisting and stretching your body in preparation for the session!

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 https://students.leeds.ac.uk/info/100002/big_white_wall_resources_and_self_help/895/meditation_and_relaxation_downloads 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 22nd May- 11th September (Except 9th, 24th & 31st July and 13th & 27th August due to James' leave and training)

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

Sign up via Facilitator James Taylor: J.R.E.Taylor@Leeds.ac.uk

For more information: either email James, or scroll to ‘Mindful Relaxation Group’ at

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

The Student Counselling Centre 19 Clarendon Place Leeds LS2 9JY

Tel : 0113 343 4107 Web: www.leeds.ac.uk/studentcounselling

Groups and Workshops Update

Student Counselling and Wellbeing Service ordinarily offer twice weekly workshops throughout the term, designed to enhance your wellbeing, develop your skills and give you the opportunity to connect with others with similar experiences to yourself. Following Government Guidelines we have currently suspended the twice weekly wellbeing workshops, and instead have referenced a range of excellent self-help materials that relate to key topics and are especially relevant  to all students across year groups and study areas.

Please see our range of topics and associated resources below:

Find Your Voice

Is a lack of assertiveness preventing you from getting the most out of your university experience? This workshop 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/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

ABC of Managing Anxiety

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 heads rather than in reality. This workshop aims to help you take back control by understanding the nature of anxiety and developing strategies to manage it.

www.youtube.com/watch?v=kv6HkipQcfA&t=2s

A clip explaining how the human mind has evolved to try and keep us safe.

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

Perfect or Good Enough?

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 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 

From Setback to Success

This workshop explores a ‘resilience toolkit’ of useful strategies to help you develop your ability to recover from setbacks, especially during your time at university. By cultivating a ‘growth mind-set’ you can learn to view making mistakes as an essential and integral part of the learning process, helping you to stay on track as you work towards your goals.

www.resiliencetoolkit.org.uk

www.mindsetworks.com/science

www.ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improve

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

Do you struggle to get started with important study tasks? Is your leisure time spoiled by a nagging sense of guilt? This workshop 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.youtube.com/watch?v=H0k0TQfZGSc

A clip giving tips about putting the Pomodoro technique into action including links to useful apps.

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

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

Self-Compassion

If you tend to give yourself a very hard time then this is the workshop for you. This workshop 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.youtube.com/watch?v=11U0h0DPu7k

A clip with Kristin Neff explaining the three elements of self-compassion.

www.ted.com/talks/brene_brown_the_power_of_vulnerability

Stress Less – Calm Your Mind

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 workshop will help you recognise the signs of stress and offer thought focused strategies to manage the stress response and calm the mind.

www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Worry-and-Rumination

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

www.youtube.com/watch?v=CZTc8_FwHGM

A clip explaining how stress affects the body and the mind.

www.getselfhelp.co.uk/problemsolving.htm

www.calm.com

Stress Less – Manage Your Emotions

This workshop aims to develop your understanding of emotions and the important role that they play in our lives. The self-soothing strategies and techniques provided in this workshop will help you recognise and manage your emotions on a daily basis, and over time, reduce the intensity and frequency of occasions of emotional distress. 

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

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

www.self-compassion.org/guided-self-compassion-meditations-mp3-2

www.moodmeterapp.com

Stress Less – Be Mindful

Get out of your head and into your body. This workshop introduces a variety of skills from mindfulness which can help you to notice, pay attention and take more care of your body. Find out how by noticing and responding earlier to our body’s early warning signs of stress, we can improve our mental and physical health.

www.mindfulnessforstudents.co.uk

www.getselfhelp.co.uk/relax.htm

www.palousemindfulness.com

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

www.youtube.com/watch?v=gmwiJ6ghLIM

A clip explaining the role of the brain in mediating our stress response.

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

Challenge Your Thinking

Change your thinking - change your life. Three minute therapy helps us to identify irrational and unhelpful ways of thinking and interpreting the world. This workshop introduces you to strategies for developing a more productive way of thinking, which if practiced daily should take no longer than three minutes to bring about a change of mind-set.

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

www. positivepsychology.com/challenging-automatic-thoughts-positive-thoughts-worksheets

www.youtube.com/watch?v=ELpfYCZa87g

A clip about the neuroplasticity of the brain explaining that we can change the way we think with repeated practice. 

Three Minute Therapy: Edelstein (1997) Colorado: Glenbridge: ISBN 978-0944435427

Out-rage: Healthy Expression of Anger

Anger is a natural emotion like any other but can also be an uncomfortable, powerful emotion for some which can feel difficult to manage. You might even believe that you ‘don’t get angry’. In this workshop we will explore what anger is, how we might identify triggers for it and how to understand and cope with anger in a more healthy and proactive way.

www.youtube.com/watch?v=kfcQaXG_Qhs

A TEDx talk by Dr Ryan Martin describing why we might get angry and where it comes from.

www.web.ntw.nhs.uk/selfhelp/leaflets/Controlling%20Anger.pdf

www.moodjuice.scot.nhs.uk/pdfGuides/Anger.pdf

Who can attend the Workshops?

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. 

Dr Who- Workshops for Post Graduate Researchers

Following Government Guidelines we have currently suspended the monthly Dr Who workshops, and instead referenced a range of excellent self-help materials that relate to key topics. The workshop resources are available to Post Graduate Researchers, of all disciplines and stages of research. 

The Resilient Researcher

‘Poor mental health and wellbeing can affect students’ academic performance (IPPR,  ‘Not By Degrees’ 2017)

This workshop explores a ‘resilience toolkit’ of useful strategies to help you develop your ability to recover from setbacks and adjust to change during your time as a researcher. In this session we look at how by cultivating a 'Growth Mind-set' we can learn to view making mistakes as an essential and integral part of the learning process.

www.resiliencetoolkit.org.uk

www.mindsetworks.com/science

www.ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improve

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

Knowing Me Knowing You

Communications and relationships, both personal and professional, are a lot more productive when you understand yourself, and the people you seek to relate to. This workshop uses personality type theory to help you develop greater self-awareness, improve your knowledge of motivation and behaviour of yourself and others, and identify and value similarities and differences so that you can communicate and work with others more effectively.

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

www.apps.apple.com/gb/app/mb-personality-type/id1254743981

Gifts Differing: Understanding Personality Type: Myers and Myers (1995) Davies-Black Publishing: ISBN 978-0891060741 

Perfectionism in Perspective 

Academic life can bring with it a lot of striving and pressure to produce the perfect thesis which 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 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 FOR PGR’S

Constantly giving yourself a hard time, and comparing yourself and your progress to others – does this sound familiar? This workshop will explore how developing self-compassion can help build much needed emotional resilience as you proceed through the PHD process. 

www.self-compassion.org

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

www.getselfhelp.co.uk/compassion.htm

www.youtube.com/watch?v=11U0h0DPu7k

A clip with Kristin Neff explaining the three elements of self-compassion.

www.ted.com/talks/brene_brown_the_power_of_vulnerability

TACKLING PROCRASTINATION

Do you struggle to get started with important research tasks? Is it difficult to allow yourself leisure time or is it spoiled by a nagging sense of guilt? This workshop will help you understand the nature and purpose of procrastination and identify strategies to challenge procrastination, leading to a more balanced and productive way of working. 

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.youtube.com/watch?v=H0k0TQfZGSc

A clip giving tips about putting the Pomodoro technique into action including links to useful apps.

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

Imposter Syndrome

Imposter Syndrome is a ‘state of mind’, a belief that one day someone will discover that you are not as smart as they thought. It’s a syndrome that has a powerful presence in academia. This workshop will look at why academic researchers can develop Imposter Syndrome and offer suggestions to work on overcoming this syndrome which otherwise creates self-doubt, low self-esteem and lack of motivation.

www.bbc.co.uk/programmes/b07865h3

The Imposter’s Survival Guide – a Radio Four podcast in which Oliver Burkeman explores why so many of us spend our working lives feeling like imposters on the brink of being found out.

www.depts.ttu.edu/vpr/scholarly-messenger/2016/May/rcr-imposter-syndrome.php

www.psychologytoday.com/gb/blog/good-thinking/201310/do-you-feel-impostor 

www.medium.com/learn-love-code/developers-how-to-overcome-imposter-syndrome-48edee803cf4

FEEL BETTER FASTER GROUP Friday 2-3pm

A seven-week rolling programme of small group sessions (which you can join and leave as you wish) for any University of Leeds student who wants to manage their feelings and thoughts with more ease. It's particularly useful for students who suffer insomnia, anxiety, stress and depression. Find out more about Feel better faster

Due to COVID19 The Feel Better Faster Group is suspended until further notice. We are working towards offering this group again online. 

PARENTAL LOSS GROUP 

If you have experienced the death of one or both of your parents (either recently or earlier in your life) and would like to meet with others who have some commonality of experience, you might consider joining this group. 

The primary aim of the group is to reduce the sense of isolation which is often felt by premature loss. Prior to the start of the group you will have an individual meeting with Penny, the aim of this is for you to ask any questions you may have, for Penny to give you more information of what is involved and then to make a decision as to whether the group is right for you.

The Parental Loss Group runs in semester 2 each year for eight consecutive Tuesdays, 2.00-4pm at the Student Counselling Service, 19 Clarendon Place. The first group has already taken place.

If you would like to enquire about the 2020-21 group please contact Penny Mathern, P.Mathern@leeds.ac.uk (Term-Time Only)

You may also find the hope again website useful.

NEW!  MINDFULNESS RESILIENCE COURSE (4 WEEKS)

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

How do I apply for a place? 

Unfortunately this four week experiential style course is currently suspended due to the lockdown circumstances in line with Government Advice. Look out on our website for any changes to this situation. 

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