Upcoming Events

alling all new/first year students! Is grocery shopping a bit of a mystery to you? Are you not sure how to meal prep? Join us for the Grocery Shooping 101 Workshop! In this workshop you will learn how to plan out nutritious meals that you enjoy, prepare a shopping plan, and find out tips and tricks for creating a shopping budget.

Participants will be given a $50 giftcard to a local grocery store! 

Please note that this event is capped at 25 students, and you must RSVP on Gryphlife and answer the questions to secure your spot. You must also attend the whole event to receive the gift card for the grocery store. Please email start@uoguelph.ca if you have any questions!

Spots are limited – you will recieve an email confirming your registration. 

From Tuesday, March 4, 2025 2:00 PM to 3:30 PM EST at TBD.

Receiving a diagnosis of PCOS can feel overwhelming and confusing. Often, treatment recommendations for PCOS include advice to lose weight, with little or no guidance around how to manage the symptoms of PCOS.

Join Lindzie O'Reilly, Student Wellness Services Registered Dietitian, to learn about:

• What PCOS is and how it affects the body
• How stress factors into PCOS symptoms
• How habits like including protein and fibre with meals can decrease PCOS symptoms so you can feel your best

This is an in-person event with the option to join virtually

Click here to join the meeting

From Wednesday, March 12, 2025 2:30 PM to 3:20 PM EDT at JTP Rm 2259.

More than 1 or 2 headaches a month are too many! 

Learn effective, practical, drug-free strategies to decrease tension and migraine headaches,
and to decrease headache pain.

Topics include :

• headache trigger combinations -  and the ones to really watch for
• practical approaches to try as a headache is coming on
• the 4 stages in the migraine neurovascular process where you can intervene
• 4 techniques to relax your eyes, and strategies to release neck & shoulder tension
• a variety of self-regulation and biofeedback techniques that have a Grade A efficacy rating with headaches
• pain management strategies

This four-session skills program with Kathy Somers of the Stress Management & High Performance Clinic
meets ON-LINE for 90 minutes on 4 consecutive Monday evenings
beginning at 7:00 pm on March 10.

Learn more and register at https://selfregulationskills.ca/programs/decreasing-headaches/

From Monday, March 10, 2025 7:00 PM to 8:30 PM EDT at Online.

Tackle the two greatest triggers of IBS symptoms....   diet and stress.

There is a strong relationship between our brain, our emotions, and how our gastrointestinal tract is functioning.
This program teaches the most effective relaxation, diet, and lifestyle strategies to improve this relationship and positively impact IBS symptoms.

Topics include : 

• common food irritants to avoid
• beneficial eating & exercise patterns  
• the relaxation techniques, stress management strategies, and 2 types of biofeedback most helpful in relaxing the smooth muscle of the gastrointestinal tract
• symptom relief tips

These approaches are helpful for those with IBS and for people with a stressed/nervous stomach who would like to better regulate their digestive system.

This practical, five-session skills program with Kathy Somers of the Stress Management & High Performance Clinic and Lindzie O'Reilly, Dietitian, 
meets online for an hour on 5 consecutive Wednesdays
beginning at 5:30 pm on March 5.

Learn more and register at https://www.selfregulationskills.ca/programs/take-stress-out-ibs/

From Wednesday, March 5, 2025 5:30 PM to 6:30 PM EST at Online.

Are you spending more time worrying than working?

Worrying is a component of anxiety and you can do something about it!  

Learn to curb the worry habit... and how to avoid the 5 pitfalls that escalate and perpetuate worrying.

This workshop also outlines the evolutionary advantage of constructive worry (and how to access it),
along with strategies from the 2 approaches proven to decrease worrying,
and tips for bedtime worriers.

This two-hour skills workshop meets ON-LINE
with Kathy Somers of the Stress Management & High Performance Clinic
and includes brain training exercises and a variety of other techniques to decrease worrying.

Learn more and register at https://selfregulationskills.ca/programs/stop-worrying/

From Monday, March 3, 2025 7:00 PM to 9:00 PM EST at Online.

Learn powerful drug-free strategies, tips, and information on how to respond and calm down the uncomfortable sensations of anxiety.  

Sessions include practicing a variety of long and short self-calming strategies, along with helpful hints on cognitive and lifestyle behaviours that prevent escalation of anxiety. 
These techniques are especially helpful in the self-regulation of uncomfortable sensations like :

• muscle tightness in the chest & shoulders
• feeling like it’s hard to breathe, or not getting enough air
• palpitations & skipped beats of the heart
• racing mind & anxious thoughts
• feeling panicky

This three-session skills program with Kathy Somers of the Stress Management & High Performance Clinic
meets online for an hour on 3 consecutive Wednesday evenings
beginning at 7:00 pm on February 26.

Learn more and register at https://www.selfregulationskills.ca/programs/anxiety-skills-strategies/

From Wednesday, February 26, 2025 7:00 PM to 8:00 PM EST at Online.

What is meal planning? Slaving away over the stove for hours on a Sunday afternoon? Eating the same meal exclusively every single day? Meal planning can actually be many things and tailored to meet individual lifestyles and needs. 

Join Jessie Trupp, Hospitality Services Registered Dietitian, to learn about:  

• Meal planning strategies and cooking methods
• Recipes and resources 
• Tips for nutritious eating on a budget

This is an in-person event with the option to join virtually.

Click here to join the meeting

From Wednesday, February 26, 2025 2:30 PM to 3:20 PM EST at JTP Rm 2259.

If going to the fridge is your # 1 stress management strategy,
it may be time to learn more about how stress drives us to emotional eating, 
and ways to start addressing it. 

This 2-hour ON-LINE workshop with Kathy Somers of the Stress Management & High Performance Clinic
includes tips on decreasing emotional eating, integrating biofeedback, and practicing four emotional calming strategies.

Learn more and register at https://www.selfregulationskills.ca/programs/stress-eating/

From Monday, February 24, 2025 7:00 PM to 9:00 PM EST at Online.

Join our CARE Peer Helpers in cookie decorating and button making for Eating Disorder Awareness Week (EDAW) on Thursday, February 6th, 2:00-4:00 pm in the UC Courtyard!

From Thursday, February 6, 2025 2:00 PM to 4:00 PM EST at University Center.

Come join our CARE Peer Helpers in the UC Courtyard on Monday, February 3rd from 12:00 pm to 1:30 pm. Drop by and write a positive self-love affirmation and help us cover our mirror, get some free buttons, stickers, and your own personal compact with a self-love affirmation! 

From Monday, February 3, 2025 12:00 PM to 1:30 PM EST at UC Courtyard.

Join us in the Science Complex Atrium to check in and identify how you're feeling. Drop in anytime between 12:00-2:00pm on January 28th to reflect on your emotions and discover what resources are available to you! Buttons, stickers, and fidget toys will be given to those who participate! 

From Tuesday, January 28, 2025 12:00 PM to 2:00 PM EST at Science Complex Atrium.

Designed by Living Works, SafeTALK is a 3 hours alertness training and certification that prepares anyone, regardless of prior experience or training, to become a suicide-alert helper. The SafeTALK trainer will demonstrate the importance of suicide alertness, assist participants to identify ways people invite help, and connect them with resources to help them when they are at risk. 

Recommended for: Individuals who are not mental health experts but who might have on-going relationships with people who have mental health issues and/or where the individual is in a position of authority or leadership, or those who are looking to be more prepared to help those around them who may be struggling with thoughts of suicide. 

This training is open to all U of G students, staff, and faculty. 

Cost to participate: None 

Length: 3 hours 

*please note that attendance for the entire 3 hours is necessary to receive certification   

For more information on safeTALK trainings: https://www.livingworks.net/safeTALK 

From Wednesday, February 5, 2025 9:00 AM to 12:00 PM EST at Location will be provided to those who register.

Calling all new/first year students! Is grocery shopping a bit of a mystery to you? Are you not sure how to meal prep? Join us for the Grocery Shooping 101 Workshop! In this workshop you will learn how to plan out nutritious meals that you enjoy, prepare a shopping plan, and find out tips and tricks for creating a shopping budget.

Participants will be given a $50 giftcard to a local grocery store! 

Please note that this event is capped at 20 students, and you must RSVP on Gryphlife and answer the questions to secure your spot. You must also attend the whole event to receive the gift card for the grocery store. Please email start@uoguelph.ca if you have any questions!

Spots are limited – you will recieve an email confirming your registration. 

From Thursday, February 13, 2025 1:30 PM to 3:00 PM EST at Location will be sent in the confirmation email!.

A plant-rich diet is a diet that contains more plants! This means fruits, veggies, grains, and protein sources from plants like legumes, nuts, and tofu. A plant-rich diet does not need to be a strictly vegetarian or vegan diet.

Join Lindzie O'Reilly, Student Wellness Services Registered Dietitian, to learn about:

• The risks and benefits of a plant-rich diet
• Nutrients of concern when following a plant-rich diet and the role of supplements
• Strategies to meet energy needs including meal ideas and time saving strategies

This is an in-person event with the option to join virtually

Click here to join the meeting

From Wednesday, February 12, 2025 2:30 PM to 3:20 PM EST at JTP Rm 2259.

Set goals and create your 2025 vision board with the CARE Peer Team!⁠ ⁠

Vision boards can be helpful visualization tools to help you set long-term goals or create plans and help keep you motivated through the year!⁠ ⁠

We will provide you with everything you need to create your vision board, including magazines, stickers, washi tape, adhesives, etc.

You're also welcome to bring your own pictures or other items you wish to include.⁠ ⁠

Hot chocolate will also be served.⁠ ⁠

If you've never made a vision board before and don't know where to start, our Peer Helpers will be able to help you out and guide you throughout the process.⁠ ⁠

We hope to see you this Thursday from 5:00-6:00pm in PCH Wing A (UC Basement)⁠

From Thursday, January 16, 2025 5:00 PM to 6:00 PM EST at Peter Clark Hall Wing A, UC Basement.

Learn proven, drug-free strategies to fall asleep (or back to sleep) more easily, and get more energy from sleep.  

This skills program provides information and instruction in the cognitive / behavioural techniques most effective for decreasing insomnia and promoting more restful sleep. 
It includes :
*  the sleep behaviours most highly recommended by sleep researchers
*  strategies for addressing mid night awakenings
*  techniques to clear the mind of unproductive self-talk, worry and mental chatter
*  how to avoid the ‘Big Mistake’ that prevents quality sleep

Go at your own pace through each lesson in this special online, on-demand sleep skills program with Kathy Somers of the Stress Management & High Performance Clinic.  
A new lesson arrives in your e-mail box once a week for five weeks. 
You have lifetime access to the lessons and can begin today!

Why wait until 7:00 pm on February 5  -  you can start anytime, whenever you register, since it is on-demand!

Learn more and register at https://selfregulationskills.ca/programs/better-sleep/  

From Wednesday, February 5, 2025 7:00 PM to 8:00 PM EST at Online.

Did you know that stressed is desserts spelled backwards?? It’s really normal to experience an increase in cravings during periods of high stress. That said, experiencing cravings that feel impulsive or unmanageable can be distressing. Attempting to manage cravings by avoiding specific foods or food situations can actually make cravings worse.

Join Lindzie O’Reilly, Student Wellness Services Registered Dietitian, to learn about:

• The many reasons that cravings can occur
• Adopting a compassionate approach to fueling your body and mind
• Nutrition strategies to support you in managing stress, anxiety, and cravings

This is an in-person event with the option to join virtually

Click here to join the meeting

From Wednesday, February 5, 2025 2:30 PM to 3:20 PM EST at JTP Rm 2259.

Learn practical skills and strategies to decrease test anxiety
and enhance energy & performance throughout the semester and during exam periods.

Go at your own pace through the series of 5 - 15 minute lessons in this special ON-LINE, on-demand skills program with Kathy Somers of the Stress Management & High Performance Clinic.  

You have lifetime access to the lessons and can begin today!

Why wait until 5:30 pm on February 3  -  you can start anytime, whenever you register, since it is on-demand.

Learn more and register at https://selfregulationskills.ca/programs/stress-less-for-tests/

From Monday, February 3, 2025 5:30 PM to 6:30 PM EST at Online.

Receiving a diagnosis of PCOS can feel overwhelming and confusing. Often, treatment recommendations for PCOS include advice to lose weight, with little or no guidance around how to manage the symptoms of PCOS.

Join Katherine Sutherland, Student Wellness Services Registered Dietitian, to learn about:

• What PCOS is and how it affects the body
• How stress factors into PCOS symptoms
• How habits like including protein and fibre with meals can decrease PCOS symptoms so you can feel your best

This is an in-person event with the option to join virtually

Click here to join the meeting

From Wednesday, January 29, 2025 2:30 PM to 3:20 PM EST at JTP Rm 2259.

Get off to a good start this semester with stronger stress management skills!

Learn how to integrate brief, effective self-regulation techniques into daily activities to cope well through the midst of stressful situations. 

Practice a variety of powerful research-based techniques that promote Non-Sleep Deep Rest (NSDR) and recovery from stress.

Practical strategies for thriving under pressure are practiced in and out of each session to develop lifetime skills in decreasing stress and enhancing immune function, energy and performance.  
This program is especially helpful for those experiencing anxiety, headaches, insomnia, and exam stress.
Training twice a week for 6 weeks maximizes practice, strong skill development, and continuity to help you keep a more even keel throughout the semester.

This 12-session training program with Kathy Somers
of the Stress Management & High Performance Clinic
meets ON-LINE for an hour, twice a week
on Tuesdays and Thursdays, for 6 weeks
beginning at 7:00 pm on Tuesday, January 28.
(There are no sessions during Break Week.)

Learn more and register at www.SelfRegulationSkills.ca/programs/relaxation-skills

From Tuesday, January 28, 2025 7:00 PM to 8:00 PM EST at Online.