Group Therapy and Workshops

people sitting in a group therapAttending a therapy group or workshop at Counselling Services can be one of the best ways to enhance your personal success at University of Waterloo. Our courses provide you with the opportunity to learn skills to help you cope with life's challenges. 

*Participants must be located within Ontario at the time of the session to participate in live online groups, due to clinician registration requirements. 

Managing Personal Wellness in a Global Pandemic Workshops (Meets Virtually)

Icon of hands holding plants. Managing Personal Wellness in a Global Pandemic

Alleviating Anxiety

This CBT and mindfulness-based seminar is designed to help you better understand anxiety, its causes, and the factors that maintain it. Throughout this seminar, we will introduce you to a number of strategies designed to alleviate anxiety in the moment, challenge your anxious thoughts, and change behaviours that maintain your anxiety. You will receive an in-depth handout with various strategies for you to try over the coming weeks, some which we will practice during the seminar.

Upcoming dates

Wednesday, May 12, 2021 from 2:30 p.m to 4:30 p.m. Register on GoSignMeUp.
Wednesday, June 9 ,2021 from 2:30 p.m. to 4:30 p.m. Register on GoSignMeUp.
Wednesday, July 14, 2021 from 2:00 p.m. to 4:00 p.m. Register on GoSignMeUp.

Motivating Yourself Through Habit Change 

Learn about the habit loop, stages of change cycle, how to re-shape or change habits, strategies to increase motivation, overcome obstacles and increase chances for success; and relax using progressive muscle relaxation.

Upcoming dates

Monday, June 7, 2021 from 2:30 p.m. to 4:30 p.m. Register on GoSignMeUp.
Monday, July 5, 2021 from 2:00 p.m. to 4:00 p.m. Register on GoSignMeUp.

Breaking Free From Low Mood

Learn about what low mood and depression are; including skills to better manage your low mood and depression and how to:

  • alleviate low mood and depression in the moment
  • challenge your depressive thoughts
  • change behaviours that maintain low mood and depression using mindfulness, cognitive behavioural therapy, and self-compassion

Upcoming dates

Tuesday, May 11, 2021 from 2:30 p.m. to 4:30 p.m. Register on GoSignMeUp.

Tuesday, June 22, 2021 from 2:30 p.m. to 4:30 p.m. Register on GoSignMeUp.

 

Group Therapy (Meets Virtually)

 Group therapy can be beneficial by helping you find new perspectives on shared challenges, feel inclusion and relief knowing that others experience similar challenges, and allowing you to practice new skills in a supportive group environment.

Please note: Group Therapy is an intensive experience that takes time to process and complete the weekly exercises, because of this we ask that you register for only one therapy group per term. If you are interested in participating in the same group for a second time, please contact Counselling Services before registering.

Zen Out: Mindfulness Based Cognitive Therapy

Mindfulness-Based Cognitive Therapy (MBCT) is an evidence-based group therapy for preventing depressive relapse and treating mood disorders using mindfulness techniques. The goal of the group is to introduce and practice the techniques which can reduce depression, anxiety, and stress.

Mindfulness is a non-judgmental way of paying attention to the present moment. Cognitive Behavioural Therapy is designed to bring awareness to the habitual negative thinking that leads to depressive and anxious spirals. Combined, MBCT interrupts how we habitually react to situations, so we can choose to respond in more skillful ways. In our meetings, we will be practicing two meditation exercises each week. Examples of these exercises include, a mindful body scan, breathing spaces, mindful walking, and mindful stretches.

Participants Will Learn

Skills and practices to manage depression and anxiety and prevent relapse. By learning to identify the triggers and symptoms of anxiety and depression, you can effectively address these issues as they arise in everyday life.

A commitment to attendance and home practice activities is required. This is an experiential group which involves meditation. The skills you will be learning in this class take time and daily practices to process and implement in your life. Please be prepared that this group is not meant to be a quick fix, but instead it will be a place to learn skills that you can work on and use throughout your life.

Who can join this group?

  • If you experience moderate anxiety or depression, or have a history of depression, this group could be for you!
  • You must be open to participating in a virtual therapy group.
  • This group is intended for a student audience.
  • You must be located within Ontario at the time of the session due to regulatory requirements.

Upcoming dates

Runs on Wednesdays starting May 26, 2021 (with a break June 23 and 30) for 8 sessions. Register on GoSignMeUp for our Spring 2021.

Developing Your Compassionate Mind

Why practice self-compassion?

Through research, self-compassion has been linked to positive well-being in the reduction of negative mind states, including anxiety, depression, perfectionism and shame. In addition, it has been associated with improved emotional coping and greater resilience.  

Having compassion for oneself is really no different than having compassion for others. In this workshop, you will be given the opportunity to explore self-compassion by participating in reflection and writing exercises, meditations, and open discussions.

Who can benefit from this workshop?

People who are hard on themselves and struggle with self-critical thoughts and negative feelings can benefit from this workshop. Anyone who feels they could benefit from being kinder to themselves is welcome to register. This group is intended for a student audience.

Upcoming dates

Runs on Thursdays starting May 27, 2021 for 5 sessions. Register on GoSignMeUp for our Spring 2021 dates.

  • Thursday, May 27, 2021, 2:00 p.m. to 4:00 p.m. 
  • Thursday, June 3, 2021, 2:00 p.m. to 4:00 p.m. 
  • Thursday, June 10, 2021, 2:00 p.m. to 4:00 p.m. 
  • Thursday, June 17, 2021, 2:00 p.m. to 4:00 p.m. 
  • Thursday, June 24, 2021, 2:00 p.m. to 4:00 p.m. 
 

Grad Student Community and Conversation Circle 

Are you grad student struggling to manage academic and personal demands?  Are you worried about whether you belong or if you are intelligent enough to succeed? Connect with other grad students in an informal and confidential environment where you can discuss the things impacting you and learn new ways to manage.

  • This group offers a safe, confidential space in which to talk about the stressors in graduate school and life including relationships, wellness, worries about academic competence, loneliness, stress management and emotional resilience.

  • Connect with others, share your experience, receive feedback and explore new ways to manage the issues unique to graduate students.

Who can join this group?

  • Open to all graduate students at University of Waterloo.
  • This group is intended for a student audience.

Upcoming dates

This group is a drop-in format. This means you can attend weekly or just once. No referral needed. If interested, please log into UW gosignmeup.ca to register.

Spring 2021 dates:

  • Thursday, May 20, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, May 27, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, June 3, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, June 10, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, June 17, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, June 24, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, July 8, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, July 15, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, July 22, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, July 29, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, August 5, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.
  • Thursday, August 12, 2021 from 3:30 p.m. to 5:00 p.m. Register on GoSignMeUp.

Other Important Information About Group Therapy

  • Our Group Therapy is intended for a student audience.
  • Group Therapy is an intensive experience that takes time to process and complete the weekly exercises, because of this we ask that you register for only one therapy group per term.
  • By registering for a group you are agreeing to have your information added to the Campus Wellness’ Electronic Health Record. 
  • Registration will close a week before the first group session. If you would like to enquire if there is still group availability, please email Counselling Services.
  • Please make sure to complete the end of group survey when the group is over to help improve the services we provide. This data has helped in past to adjust content to meet the needs of the student population. We take student feedback very seriously.
 

Self-Directed Programs

These programs are do-at-your-own pace and available online!

Rewiring For Happiness Toolkit

Rewiring for Happiness iconRewiring for Happiness uses positive psychology strategies and tools to help focus your brain on kindness, mindfulness, gratitude, empathy, and connection. Rewiring for Happiness is available as a self-registration course on LEARN. Follow these steps to view and complete the toolkit:

  1. Go to LEARN.
  2. Click Self Registration.
  3. Click Rewiring for Happiness.
  4. Enroll in the Course.

Note: After you are enrolled, you can navigate to the Rewiring for Happiness course directly.

Mind Body Run

Learn to Run or Walk Mindfully. A virtual mindful running and walking program to help you to keep physically and mentally healthy. This group offers students, staff and faculty the opportunity to take a break, get outside, and run/walk using the basic principles of mindfulness (being present in a non-judgemental mindset). On the Mind Body Run page you can access weekly mindful meditations to consider prior to each run/walk. All you have to do set the time aside to do it!