Student Wellness Services

Student Wellness Services

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Groups, Sessions & Trainings

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We offer a number of multi-session groups and one-time sessions for students only.  We also have a number of different trainings designed to help students, faculty and staff support people experiencing mental health problems.

Multi-Session Groups

Sleep Better Now

This group helps you beat insomnia and learn to sleep better so your grades improve and you are happier now.  You can expect to see an improvement in your sleep in just 2 weeks and your sleep should keep improving until the 6-week program is complete.  Due to the nature of this group, it will be closed after the 3rd week to new participants.

At the end of this group, you will:

  • Reduce your time lying awake in bed worrying.
  • Reduce the number of times you awaken during the night.
  • Increase your nightly sleep duration.
  • Increase the quality and satisfaction of your sleep.

OFFERED

  • Fall 2019 - Wednesdays 10:30-11:30am (October 2nd to November 6th)
  • Winter 2020 - Wednesdays 10:30am-11:30am (January to April)

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the group title under the MONTH & DATE it is running.
  3. Click on the group title then enter your name & email address.
  4. Check your email for confirmation.

Sleep Better Now (PDF)

 

Mindfulness for Stress Reduction and Anxiety

This group helps you increase your focus and decrease stress without having to spend hours meditating.  This one-hour practice over 6 weeks allows participants to learn the theory of mindfulness as it relates to stress reduction and to experience mindfulness exercises with a place to ask questions after.  This group also provides accountability.

At the end of this group, you will:

  • Learn the theory and practice of Mindfulness Based Stress Reduction; a clinically proven program for alleviating stress, anxiety, panic and depression.
  • Learn how to focus on the present moment in order to permanently change the way you handle stress.
  • Practice formal and informal mindfulness techniques.

DATES

  • Fall 2019 - Wednesdays noon-1pm (October 2nd to November 6th)
  • Winter 2020 - Wednesdays noon-1pm (January to April)

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the group title under the MONTH & DATE it is running.
  3. Click on the group title then enter your name & email address.
  4. Check your email for confirmation.

Mindfulness for Stress Reduction and Anxiety (PDF)

 

Managing Relationships Better

This 6-week online based group teaches you strategies you might consider when faced with difficulty situations in your relationships.  These tools apply to all relationships in your life as a student.  Because the content is online, you will have access to the material to review at any time.

At the end of this group, you will:

  • Learn effective communication strategies to avoid drama, communicate more effectively and improve relationships.
  • Learn a 4 step problem solving model and learn to recognize what is in your control.
  • Learn to examine and change your thinking habits that may be harming your relationships.

DATES

  • Fall 2019 - Wednesdays 2-3pm (October 2nd to November 6th)
  • Winter 2020 - Wednesdays 2-3pm (January to April)

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the group title under the MONTH & DATE it is running.
  3. Click on the group title then enter your name & email address.
  4. Check your email for confirmation.

Managing Relationships Better (PDF)

 

Managing Powerful Emotions

This group helps you deal with crisis and control unhelpful so that life gets easier. This 7-week group is for you if you are struggling to manage your overwhelming emotions and help you stop acting them out.  There is the option to continue on for another 6 weeks if you want or need support.

At the end of this group, you will:

  • Learn why you may not be managing your emotions and your life as well as you would like.
  • Learn to describe and understand the function of your emotions.
  • Learn mindfulness as a tool to manage your thoughts and emotions.

DATES

  • Fall 2019 - Wednesdays 3:30-5pm (October 2nd to November 6th)
  • Winter 2020 - Wednesdays 3:30-5pm (January to April)

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the group title under the MONTH & DATE it is running.
  3. Click on the group title then enter your name & email address.
  4. Check your email for confirmation.

Managing Powerful Emotions (PDF)

 

Support Group Exclusively for Grad Students

This professionally facilitated 7 week allows you to bring the special concerns that only graduate students face.  In a safe, confidential, non-competitive environment, this group encourages you to share what is troubling you the most and together with the group come up with the best solutions for you.

At the end of this group, you will:

  • Have a safe place to talk about your concerns.
  • Leave feeling supported with some solutions
  • Understand that you are not along with your struggles.

DATES

  • Fall 2019 - Thursday 10:30am-noon (October 3rd to November 7th)
  • Winter 2020 - Tuesdays 9-10:30am (January to April)

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the group title under the MONTH & DATE it is running.
  3. Click on the group title then enter your name & email address.
  4. Check your email for confirmation.

Support Group Exclusively for Grad Students (PDF)

 

Learn to Deal with Stress and Anxiety

This 6 week psycho-educational group helps you to understand your stress and anxiety plus learn proven strategies to cope better so that you are not overwhelmed.

At the end of this group, you will:

  • Learn what causes anxiety and proven strategies to reduce the symptoms of anxiety and make positive changes to school and life.
  • Begin to implement concrete behavioural strategies for improving anxious symptoms.
  • Discover the link between thoughts and emotions and find ways to manage both.
  • Learn about common thinking traps and find ways to challenge them so you can be in charge of your mind.
  • Learn the mindfulness method to let worries go and finally change your responses to anxiety triggers over time.

DATES

  • Fall 2019 - Thursdays 1-2:30pm (October 3rd to November 7th)
  • Winter 2020 - Tuesdays 1-2:30pm (January to April)

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the group title under the MONTH & DATE it is running.
  3. Click on the group title then enter your name & email address.
  4. Check your email for confirmation.

Learn to Deal with Stress and Anxiety (PDF)

 

Develop "Atomic Habits" for Success

This NEW group session is based on the popular bestselling book Atomic Habits by James Clear and will help you discover an easy and proven way to build good habits and break bad ones. 

At the end of this group, you will:

  • Understand how habits are formed and how to break a habit through the 4 laws of behaviour change.
  • Learn key strategies to keeping good habits going like habit stacking and modifying your environment.
  • Learn how to manage your cravings and avoid returning to your unhelpful old habits.
  • Learn how to use technology in your favor to maintain good habits.
  • Learn strategies to review and reflect in order to measure your progress, make adjustments and stay on track.

DATES

  • Fall 2019 - Thursday 3-4:30pm (October 3rd to November 7th)
  • Winter 2020 - Tuesdays 3-4:30pm (January to April)

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the group title under the MONTH & DATE it is running.
  3. Click on the group title then enter your name & email address.
  4. Check your email for confirmation.

Atomic Habits (PDF)

 

PEGaSUS Group for Survivors of Sexual Violence

This 8 week psycho-educational group offers a supportive space to students who have experienced sexual violence. It is a safe space to connect, and an opportunity to recognize strengths, build resilience and coping skills as well as to work towards increased self-empowerment.

DATES

  • Fall 2019 - starting week of September 23rd
  • Winter 2020 - starting week of January 20th

Please contact pegasus.group@queensu.ca for more information and to join. 

Managing Chronic Pain at University

This 6-week group is for students that experience chronic pain (e.g., students diagnosed with arthritis, migraines, fibromyalgia, low back pain etc.). This group will teach you about chronic pain and provide an overview of strategies (e.g., energy conservation, pain management techniques, joint protection) that will help to improve your participation in academics and other activities that are meaningful to you. The facilitators will also provide the opportunity in each session for students to learn from each other through sharing strategies and resources that they have found helpful while navigating university.

At the end of this group, you will:

  • Understand the mechanisms of chronic pain and what factors can exacerbate pain or improve pain.
  • Learn strategies to manage chronic pain that focus on improving participation in academics and other activities that are meaningful to you.
  • Develop a support network with other individuals in the group.

DATES

  • Fall 2019 - Tuesdays 2-3pm (October 1st to November 5th)
  • Winter 2020 - Thursday 2-3pm (January to April)

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the group title under the MONTH & DATE it is running.
  3. Click on the group title then enter your name & email address.
  4. Check your email for confirmation.

 

One-Time Sessions

Dogs on Campus

Drop in and join our Peer Health Educator (PHE) volunteers, St. John's Ambulance Therapy Dogs and their handlers for a friendly pet as they start in Mitchell Hall and walk through the JDUC and Student Life Centre.  Research shows that interactions with therapy dogs can increase oxytocin (chemicals responsible for bonding) and dopamine (chemicals responsible for happiness) levels while lowering levels of cortisol (the chemical responsible for stress).

DATES

  • Fall 2019: Mondays noon-1pm with John & Dog Oscar + Fridays 1:30-2:30pm with Joanne & Dog Cooper
  • Winter 2020 - TBD
Recreational Run Club

Join our Peer Health Educator (PHE) volunteers for weekly runs that cater to both beginner and intermediate runners who want to start running, increase their distance, improve their time, and/or simply find some running buddies. Club members can attend any or all of the scheduled group runs and work towards a goal race at the end of each term.

DATES

  • Fall 2019 - Mondays & Thursdays from 5-6pm starting week of Sept. 23rd **FREE TRIAL WEEK Sept. 16-20**
  • Winter 2020 - TBD

Email run_club@gogaelsgo.com for more information and visit Athletics & Recreation website to register.  Cost is $10 per term of $15 for fall & winter terms.

Healthy Cooking Sessions

Join our Peer Health Educator (PHE) volunteers for cooking sessions held weekly that are quick, healthy, tasty and affordable.  Follow us on Instagram @queensuniversitybewell and/or Facebook @QueensUBeWell to find out the weekly cooking theme and to register through Eventbrite.  Cost per session is approximately $7 per person.  

DATES

  • Fall 2019 - Tuesdays 6:30-8pm starting week of September 23rd until week of November 25th.
  • Winter 2020 - TBD

Visit Eventbrite to register for a weekly cooking session.  For more information email queenshealthycooking@gmail.com

Fresh Food Box

Students can purchase and pick up a Fresh Food Box on campus for less than $10 which contains all the fresh produce and key ingredients to prepare a quick, easy and healthy recipe.  Recipe is included which makes approximately 4 servings.

DATES

  • Fall 2019 - orders due 4th Sunday of each month (i.e., Sept. 22, Oct. 27, Nov. 24) & pick-ups on 4th Tuesday of each month (i.e., Sept. 24, Oct. 29, Nov. 26). 
  • Winter 2020 - TBD

Visit Eventbrite to order a Fresh Food Box.  For more information email bewell@queensu.ca.

Naloxone Information & Kit Distribution

Attend a 45 minute information session to learn how naloxone can temporarily reverse an overdose and pick up your FREE naloxone kit from KFL&A Public Health nurses. No registration required - just show up!

DATES

  • Fall 2019 - September 23rd from 5:30-7pm in Jeffrey Hall room 18; October 17th from 10:30-11:30am & 12:30-1:30pm in Mitchell Hall room 120C
  • Winter 2020 - TBD

Email healthed@queensu.ca for more information.

Trainings

Identifying and Responding to Students in Distress (IRSD) - 1 hour

This session provides information about the mental health and mental illness model.  The purpose of this session is to learn how to recognize concerning behaviours among students and how to respond with particular emphasis on someone in immediate distress and/or in crisis. Participants will gain practical tips on what to say and what to do in order to connect someone with the appropriate resources available both on and off campus.

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

  • Understand mental health and mental illness using the dual-continuum model
  • Be able to recognize when someone is in distress
  • Know practical steps to take to help someone who is in distress
  • Learn about the mental health resources on and off campus

COST: FREE

DATES

  • Fall 2019 - September 18 11am-noon
  • Winter 2020 - TBD

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the training title under the MONTH & DATE it is running.
  3. Click on the training title then enter your registration information.
  4. Check your email for confirmation.

 

Creating a Customized Self-Care Plan - 1 hour

Are you interested in starting a new health habit like being more physically active or eating better but not sure how?  Changing health behaviours can be hard but engaging in positive coping strategies is one of the more effective ways to manage stress.  This workshop will give you a chance to look at what you are currently doing to manage stress and allow you to create (or enhance) you own self-care plan.  Before the end of the workshop, you will also get a chance to develop a specific plan to start engaging in a new health behaviour immediately (or in the very near future).

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

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

COST: FREE

DATES

  • Fall 2019 - TBD
  • Winter 2020 - TBD

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the training title under the MONTH & DATE it is running.
  3. Click on the training title then enter your registration information.
  4. Check your email for confirmation.

 

How to Spot, Speak Out & Stand Up to Stigma - 1 hour

This session gives an overview of what contributes to stigma and the various types that exist.  It also gives an overview of how prevalent mental illness is among students on campus and discusses the impact stigma can have on people living with a mental illness.  Using lived experience videos, interactive case studies and discussion, participants will learn how to spot stigma using the S.T.O.P approach and learn how to stand up and/or speak up against stigma using a bystander intervention model. 

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

  • Increase knowledge and awareness of mental illness
  • Gain insight into the various components of stigma and its' impact
  • Learn how to spot subtle and over stigma
  • Learn how to stand up and speak out against stigma

COST: FREE

DATES

  • Fall 2019 - October 15 11am-noon
  • Winter 2020 - TBD

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the training title under the MONTH & DATE it is running.
  3. Click on the training title then enter your registration information.
  4. Check your email for confirmation.

 

safeTALK - 3 hours

This session prepares participants to recognize people who are having thoughts of suicide by applying the TALK steps (Tell, Ask, Listen, KeepSafe) and to connect them to a suicide first-aid intervention caregiver. Powerful videos illustrate the importance of suicide alertness, while discussion and practice stimulate learning.

At the end of this 3-hour training, participants will:

  • Learn the importance of suicide alertness
  • 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

COST: $15 for students, $20 for staff/faculty, $30 for external to Queen's (participants will receive a certificate of completion from LivingWorks)

DATES

  • Fall 2019 - October 2 9am-noon
  • Winter 2020 - TBD

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the training title under the MONTH & DATE it is running.
  3. Click on the training title then enter your registration information.
  4. Check your email for confirmation.

 

The Empathy Effect: Countering Bias to Improve Health Outcomes - 4.5 hours

This session is delivered in collaboration with the Self-Management Program of Southeastern Ontario.  It is designed for both healthcare professionals and people working in helping and supporting roles.

At the end of this 4.5-hour workshop, participants will:

  • Understand empathy and its’ impact on health, health outcomes and well-being
  • Identify judgments and bias that impede empathy conveyance
  • Use the IN GEAR model to convey empathy

COST: FREE (participants will receive a certificate of completion from the Institute for Healthcare Communication)

DATES

  • Fall 2019 - TBD
  • Winter 2020 - TBD

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the training title under the MONTH & DATE it is running.
  3. Click on the training title then enter your registration information.
  4. Check your email for confirmation.

 

Brief Action Planning - 1 full day

This session is delivered in collaboration with the Self-Management Program of Southeastern Ontario.  It is designed for both healthcare professionals and people working in helping and supporting roles.

At the end of this 7-hour workshop (+ practice sessions), participants will:

  • Learn how to use the Brief Action Planning framework
  • Be able to work with individuals to create action plans that support behavioral changes to improve their health and well-being
  • Gain practical experience by completing 1-2 additional one hour practice sessions

COST: FREE (participants will receive a certificate of completion from the Centre for Collaboration, Motivation and Innovation)

DATES

  • Fall 2019 - TBD
  • Winter 2020 - TBD

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the training title under the MONTH & DATE it is running.
  3. Click on the training title then enter your registration information.
  4. Check your email for confirmation.

 

Applied Suicide Intervention Skills Training (ASIST) - 2 full days

This two-day interactive workshop in suicide first aid teaches participants to recognize when someone may have thoughts of suicide and work with them to create a plan that will support their immediate safety.

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

  • Be able to recognize when someone is having thoughts of suicide
  • Be able to work with someone who is having thoughts of suicide to create a plan to support their immediate safety
  • Develop important skills to keep someone with thoughts of suicide safe for now through audio-visual learning aids, discussion and practice
  • Recognize other important aspects of suicide prevention including life promotion and self-care

COST: $50 for students, $75 for staff/faculty, $150 for external to Queen's (participants will receive a certificate of completion from LivingWorks)

DATES

  • Fall 2019 - October 24/25
  • Winter 2020 - February 19/20

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the training title under the MONTH & DATE it is running.
  3. Click on the training title then enter your registration information.
  4. Check your email for confirmation.

 

Mental Health First Aid (MHFA) Canada - 2 full days

Mental Health Commission Logo

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 this 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

COST: $50 for students, $75 for staff/faculty, $150 for external to Queen's (participants will receive a certificate of completion from the Mental Health Commission of Canada)

DATES

  • Fall 2019 - October 24/25
  • Winter 2020 - TBD

HOW TO REGISTER

  1. Go to the calendar.
  2. Look for the training title under the MONTH & DATE it is running.
  3. Click on the training title then enter your registration information.
  4. Check your email for confirmation.

 

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 session.