Wellness Groups, Events & Trainings

We offer a number of student-only, multi-session wellness groups and one-time events. These aim to provide participants with the opportunity to learn skills to improve their health and well-being while also connecting with other students and health professionals.

We also have a number of different trainings designed to help students, staff and faculty support others. Our trainings are currently only being offered online due to COVID-19.

Register for Groups, Events, and Trainings 

Student-Only Wellness Groups

These are facilitated by health care professionals and run 6 to 8 weeks depending on the group. These groups are offered both in the fall and winter terms, starting in October and February. If you would like more information about these groups, please consult the descriptions found on this page, or email counselling.services@queensu.ca

A group is for students who want to improve their focus and decrease stress, without having to spend hours meditating. You'll get the opportunity to experience a variety of mindfulness exercises (e.g., body scan, mindful eating, and self-compassion) in an environment that allows you to ask questions and receive feedback. In addition, the group provides accountability to keep you on track as you integrate the practice of mindfulness-based stress reduction into your daily life.  Students learn ways to be present, regulate their mood and focus their attention during stressful periods.

Regular attendance/practice is recommended to get maximum benefits.  Students participating in this group will be required to turn their cameras on.

At the end of this group, you will :

  • Learn the theory and practice of Mindfulness-Based Stress Reduction: a clinically supported program for alleviating stress, anxiety, panic, improving lack of focus and symptoms of depression
  • Learn how to focus on the present moment to permanently change the way you handle stress
  • Practice avariety of formal and informal mindfulness techniques

W2022 Dates/Times: Fridays from 12-1:15pm EST starting Feb 4, 2022.

Register for Mindfulness for Stress Reduction and Anxiety 

This 6-week professionally facilitated therapy group is designed for students struggling with depression and lack of motivation.  Topics will include: identifying personal triggers (e.g., abuse of substances/processes), dealing with lack of sleep, increasing social support, and learning when to seek emergency treatment.  It will also touch on how to chunk problems into bite size start pieces and deal with perfectionism which may be causing major psychological distress.

Students participating in this group will be required to turn their cameras on.  THIS GROUPS IS ONLY OPEN TO STUDENTS CURRENTLY LIVING IN ONTARIO.

At the end of this group, you will:

  • Discover the link between your physical care (i.e., sleep, substance use, etc.) and depression
  • Start to implement your own behavioural strategies to help you feel more motivated
  • Discover the connection between your thoughts and emotions plus find ways to manage both
  • Learn common perfectionism traps and find ways to navigate around them
  • Gain the support of a community who understands what you are experiencing.

W2022 Dates/Times: Mondays from 4-5:15pm EST starting Feb 7, 2022.

Register for Motivation Monday: Dam Your Depression

This professionally facilitated 10-week therapy group is for students who are struggling to manage overwhelming emotions. It is designed to help you deal with crises and teaches you to control unhelpful behaviours. This group is open to any Queen’s student living in Ontario.

At the end of this group, you will learn:

  • Why you may be struggling to manage your emotions
  • To describe and understand the function of your emotions so you can better regulate them
  • How to reduce your tendency to get swept away by overwhelming emotions
  • How to implement concrete strategies, including mindfulness, to improve your thoughts, feelings, and behaviours so that you are no longer feeling overwhelmed

W2022 Dates/Times: Tuesdays from 2:30-4:00pm EST starting Feb 3, 2022.

Register for Managing Powerful Emotions 

This 6-week psycho-educational group is for students who experience stress and anxiety that feels overwhelming. You will learn how to better understand signs and symptoms of anxiety and find evidence-based strategies to help you cope.  Sessions will focus on identifying and changing unhelpful thought patterns, and learning ways to live a happier, more balanced and satisfying life.

Students participating in this group will be required to turn their cameras on.

At the end of this group, you will:

  • Learn causes of anxiety and proven strategies to reduce symptoms
  • Start to implement your own behavioural strategies to help you feel less anxious
  • Discover the link between thoughts and emotions and find ways to manage them
  • Learn how to let go of worries and change your responses to anxiety triggers over time
  • Gain practical sleep hygiene strategies.

W2022 Dates/Times: Tuesdays from 12-1:15pm EST starting Feb 1, 2022.

Register for Managing Overwhelming Stress and Anxiety 

This 8-week professionally facilitated group is designed to help students with autism succeed in a university environment. You will get an opportunity to come together to share strengths and learn strategies to successfully navigate an environment designed for the neurotypical. 

Students participating in this group will be required to turn their cameras on.

At the end of this group, you will:

  • Share your experiences of being neuro-diverse in a world designed for the neurotypical
  • Connect with other students to build a sense of solidarity and connection
  • Identify challenges you have or may experience at university and learn coping strategies
  • Identify and share your strengths to increase your self-esteem and become more effective at problem-solving

W2022 Dates/Times: Fridays from 2:30-4pm EST starting Jan 28, 2022.

Register for Navigating University with Autism  

This 8-week professionally facilitated group is a safe space for students who have experienced sexual violence. Through support and education, you will get an opportunity to gain skills and strengths that build resiliency and lead to a sense of self-empowerment.

At the end of this group, you will:

  • Understand the impact of sexual violence
  • Develop effective coping skills to deal with the emotional aftermath
  • Explore issues such as trust, intimacy, setting boundaries, assertiveness, and positive body image

Register for PEGaSUS Group for Survivors of Sexual Violence 

This 7-week professionally facilitated group is for international students who are struggling with the transition from a different country, culture and traditions to Canada.  This group can help students who may be missing home and the support of family and friends or for those who may be finding it difficult to find community and feel a sense of belonging at Queen's.  It may also help you deal with feeling the extra pressure of having to succeed due to cultural and/or family dynamics.

Students participating in this group will be required to turn their cameras on.  THIS GROUP IS ONLY OPEN TO STUDENTS CURRENTLY LIVING IN ONTARIO. 

In this group, you will:

  • Have an opportunity to share your concerns and receive support from others
  • Share solutions and coping mechanisms to better manage the transition/pressure to Queen's and to Canada
  • Experience the benefits of community when you are far from home

W2022 Dates/Times: Thursdays from 12-1:30pm EST starting Feb 3, 2022.

Register for Far from Home: New to Canada

Each week one of our Student Wellness Services therapists will introduce a new mindfulness technique and lead students through a 15 minute practice which you can start incorporating into your day. The last 15 minutes are optional for those who wish to stay and debrief.

Techniques will include:

  • Cognitive defusion
  • Self-compassion
  • Flow
  • Practicing gratitude
  • Calming your nervous system

W2022 Dates/Times: Wednesdays from 2:30-3:15pm EST starting Jan 19, 2022.

Register for Mindful Moments

This professionally facilitated 10-week therapy Sharing Circle is open to all Self-Identified Indigenous Queen’s students currently living in Ontario who are struggling to manage overwhelming emotions.   It is designed to help you deal with crises and teaches you to manage unhelpful behaviours. This Circle infuses Indigenous Knowledge/Teachings with Western ways of coping with mental health challenges.  

At the end of this Circle, you will:

  • Learn why you may be struggling to manage your emotions
  • Learn to describe and understand the function of your emotions so you can better regulate them
  • Find ways to reduce your tendency to get swept away by overwhelming emotions
  • Discover ways to implement concrete strategies, including mindfulness, to improve your thoughts, feelings, and behaviours so that you are no longer feeling overwhelmed

W2022 Dates/Times: Mondays from 5-6:30pm EST starting Jan 24, 2022.

Register for Managing Depression and Anxiety for a Good Mind

Are you always thinking about alcohol/substances? Are you able to stop drinking/using when you want to? Do you ever feel bad about your drinking/drug use? Has anyone ever told you they were concerned about your alcohol/drug use? Have you ever neglected friends/family or missed school/work because of your use of substances?

Receive support for issues related to substance use, misuse, or abuse in this 8-week, multi-session group led by professional counsellors. Open to all students from Queen's University and St. Lawrence College, it gives participants the opportunity to connect with others in a supportive peer-group setting.  We understand that things come up unexpectedly, but to help create a supportive group experience, participants in this group register with the intention of attending all 8 weekly sessions.

W2022 Dates/Times: Wednesdays from 1-2:30pm EST starting Jan 26, 2022.

Register for Navigating Substance Use


 

Student-Only Events

Peer Health Educator (PHE) volunteers put together Fresh Food Boxes for students to order and pick up on campus. Boxes contain all the fresh produce and key ingredients to prepare a quick, easy and healthy recipe which makes approximately 4 servings.

To help maintain physical distancing guidelines, students will be sent a pick-up time upon registration that is within our contactless pick-up timeframe.  If this pick-up time frame presents as an accessibility barrier, please email bewell@queensu.ca to discuss alternate arrangements. Delivery options can be arranged for those students who use Kingston Access Services and are unable to coordinate curbside pick-up.

Fresh Food Boxes are typically offered in the fall and winter terms. Click here to purchase a Fresh Food Box

Cost 2021-22: $5 per box

Join our Peer Health Educator (PHE) volunteers for a free 30-60 minute online interactive session to learn how to prepare a quick, easy, inexpensive and healthy recipe based off of the Fresh Food Box.

  • All students are welcome, regardless of your skill level in the kitchen!
  • Students will receive the Zoom link & recipe upon registration

Cooking sessions are typically offered in the fall and winter terms. Register for a Healthy Cooking Session

Register to receive a FREE Mason Jar that contains all the ingredients and spices to prepare a quick, easy and healthy soup or stew which makes approximately 4 servings.

To help maintain physical distancing guidelines, students will be sent a pick-up time upon registration that is within our contactless pick-up timeframe. If this pick-up time frame presents as an accessibility barrier, please email bewell@queensu.ca to discuss alternate arrangements. Delivery options can be arranged for those students who use Kingston Access Services and are unable to coordinate curbside pick-up.

Mason Jar Soups/Stews are typically offered once a month during the Fall and Winter terms. Register for a FREE Mason Jar Soup/Stew

Join our Peer Health Educator (PHE) volunteers for weekly beginner/intermediate runs during the fall and/or winter terms if you want to start running, increase your distance, improve your time, and/or simply find some running buddies.

  • This is a sanctioned Rec Club with Queen’s Athletics & Recreation and has a one-time $5 membership fee
  • Register for this club and then sign-up for each run you want to do 
  • Register for individual runs on the ARC website
  • Fridays & Sundays at 3:00pm. Meet outside between Mitchell Hall & the ARC
  • For more information, please email run_club@gogaelsgo.com 

This year in light of COVID-19 run club has adapted its setup to minimize potential risk and ensure everyone's safety. This includes:

  • Limiting runs to 25 people
  • Maintaining a minimum distance of 3m when running without a mask
  • Meeting outside and keeping a physical distance of 2m with a mask
  • Ensuring every participant completes the ARC's COVID-19 screening process prior to every run (including full vaccination status)

 
Students will need to bring a phone, student card, approved SeQure app, proof of vaccination, and check-in with a Peer Health Educator leader between Mitchell Hall and the ARC before going on the run. Note, it is mandatory that you register for a run in advance and we are unable to provide storage for any belongings. Reflective armbands are available on request.

During the fall and winter terms, join our St. John’s Ambulance (SJA) Therapy Dog and their handler for a walk around campus.

Walks are on Fridays starting at 1:00pm outside of the Health Promotion Hub (room 120) in Mitchell Hall. Miss the meeting time? Meet the handler and dog throughout campus until 2:00pm at Cogro, Jduc, the ARC or Mitchell Hall. Walks during exams are to be determined.

Not able to join us for an outdoor dogs on campus? Feel free to enjoy some virtual therapy dog videos.

The Canadian Foundation for Economic Education (CFEE) has partnered with Health Promotion, Student Wellness Services at Queen's University to offer a series of virtual workshops, designed to help improve the financial education and capability of University and College students. The workshop is run by the Peer Health Educators' Financial Literacy team members who are trained extensively in health and financial literacy.

Please register for workshops that are available.


 

Student, Staff, Faculty Trainings

If you are interested in organizing a private group training, please complete our online request form. Please note, we require a minimum of TWO WEEKS notice to schedule a training.

Training Request Form

This 30-minute online session focuses on the essentials for professors, instructors, and TAs who play a role in supporting student mental health. The training will include a very brief overview of student mental health, including how to recognize, support and refer at Queen’s, and the resources available and the rights and responsibilities of educators as they relate to extenuating circumstances and academic accommodations.

At the end of this 30 minute training, participants will:

  • Understand the current landscape of student mental health, including current use of Student Wellness Services;
  • Be able to recognize when students are in distress;
  • Know practical steps to take to help students and the resources available;
  • Understand educator rights and responsibilities academic accommodations and extenuating circumstances.

Register for Mental Health Essentials for Faculty, Instructors & TAs.

Cost: free

The purpose of this online session is to help students, staff and faculty understand how to recognize when someone is struggling and what to do to support them.  You'll learn about the dual continuum model for mental health and be given strategies to help someone who is in immediate distress and/or in crisis. Participants will gain practical tips on what to say and do so they can connect someone with the appropriate resources.

At the end of this 1-hour training, participants will:

  • Gain mental health literacy skills
  • Be able to recognize when someone is in distress
  • Know practical steps to take to help someone who is struggling
  • Learn about mental health resources available to students

Register for Identifying and Responding to Students in Distress

Cost: free

Not able to attend this training?  Content is available in our Identifying and Responding to Students in Distress self-directed module

The purpose of this online session is to give participants a chance to examine stress management strategies.  Reflecting on what you are currently doing and learning evidence-based best practices will allow students, staff and faculty to move towards developing an action plan.  During the session, participants will be given time to create, or enhance, their own self-care plan including starting a new health behaviour within the next 1-2 weeks.  Changing healthy behaviours can be hard but engaging in positive coping strategies is one of the more effective ways to manage stress.

At the end of this 1-hour training, participants will:

  • Understand stress, the stress response and stress management
  • Recognize the benefits of stress and how to harness it
  • Create an individualized self-care plan
  • Develop a specific action plan to start a new health habit

Register for Creating a Customized Self-Care Plan

Cost: free

Not able to attend this training?  Content is available in our Creating a Customized Self-Care Plan self-directed module

This training consists of two parts:

  • Part 1: LivingWorks Start (1–2 hours)
    This evidence-based training program introduces a four-step model for helping keep someone safe from suicide. It uses simulations and interactive videos to build and practice helping skills.  This training is hosted by LivingWorks, an organization specializing in suicide prevention training. START is self-directed, completed independently and at your own pace.
     
  • Part 2: Live Webinar Debrief (1 hour)
    Completed after the LivingWorks START training, this live ZOOM webinar provides an opportunity to debrief about the training, address questions or concerns, and review campus and community resources. The webinar is facilitated by staff from Queen’s who are certified safeTALK trainers.

Registration for part 2 will close 1 week prior to the date/time to allow participants enough time to receive online access and complete part 1.

At the end of this online training, participants will:

  • Learn how to recognize people who are having thoughts of suicide
  • Be able to connect people who are having thoughts of suicide with the appropriate resource
  • Know more about on-campus and community resources available

Register for Online Suicide Prevention Training

2021-22 Costs: $15 for students, $30 for staff/faculty

2022-23 Costs: $20 for students, $40 for staff/faculty *starting May 1st, 2022

Mental Health First Aid Training aims to improve mental health literacy through greater depth and breadth of understanding of mental health issues.  The purpose of MHFA is to teach participants how best to assist someone showing signs of a mental health problem or experiencing a mental health crisis.

At the end of the 2-day training, participants will:

  • Improve mental health literacy
  • Learn skills and knowledge to help people better manage potential or developing mental health problems
  • Learn how to recognize signs and symptoms of mental health problems
  • Be able to provide initial help to someone experiencing a mental health problem
  • Be able to guide someone towards appropriate professional help

All participants must attend both full days.  Participants will receive program materials including a workbook and a certificate of completion.  

Register for Mental Health First Aid

Upcoming Events

Jan

25

Tuesday

green back ground with white box, yellow circle and text
11:00 am - 12:00 pm
Online via Zoom
Identifying and Responding to Students in Distress

The purpose of this online session is to help students, staff and faculty understand how to recognize when someone is struggling and what to do to support them.  You'll learn about the dual continuum model for mental health and be given strategies to help someone who is i...

Jan

25

Tuesday

blue background with white box, yellow circle and text
1:00 pm - 2:00 pm
Online via Zoom
Creating a Customized Self-Care Plan

The purpose of this online session is to give participants a chance to examine stress management strategies.  Reflecting on what you are currently doing and learning evidence-based best practices will allow students, staff and faculty to move towards developing an action ...

Jan

25

Tuesday

PEGaSUS Support Group for Sexual Violence
4:00 pm - 5:30 pm
ONLINE via Zoom
PEGaSUS Support Group for Sexual Violence

A supportive safe space for students who have experienced sexual violence

Jan

26

Wednesday

brown background, white box with blue circle and text
11:00 am - 12:00 pm
Online via Zoom
2-part Suicide Alertness Training

This 2-part training is intended to increase staff, faculty and students’ ability to recognize when someone is thinking about suicide and connect them to appropriate campus and community resources. Part 1: LivingWorks Start (1 - 2 hours) This evidence-based traini...

Jan

26

Wednesday

side view of head profile with various substances filling in the space with text
1:00 pm - 2:30 pm
Online via Zoom
Navigating Substance Use

Are you always thinking about alcohol/substances? Are you able to stop drinking/using when you want to? Do you ever feel bad about your drinking/drug use? Has anyone ever told you they were concerned about your alcohol/drug use? Have you ever neglected friends/family or mi...

Jan

26

Wednesday

green plants growing in vases with text
2:30 pm - 3:15 pm
ONLINE via Zoom
Mindful Moments: Growth Visualization

Visualization can be used to motivate you to focus on, and to achieve your goals.  This mental technique will not only help you narrow in on what you need to do in-the-moment but will also help with personal growth and development. Find more information about Mindful M...

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