Upcoming Events
What's the Deal with Breathing?
It's so confusing! Everyone recommends a different breathing pattern to enhance health, increase performance, or calm anxiety.
Should I use box (square) breathing, or 4-7-8 breathing, or 5:5 breathing (coherence breathing), or Wim Hof breathing, or 4:6 breathing, or alternate nostril breathing, or.... what ?
This workshop includes:
- research findings on different breathing patterns
- the 3 components of breathing for calm or performance
- tips for breathing better, not harder
Learn tips on optimizing breathing for health and performance, practice some self-calming exercises, and bring your questions to the Ask Me Anything section.
This free public workshop on International Stress Awareness Day meets online
from 7:00 - 9:00 pm on Wednesday, November 5.
Learn more at https://www.selfregulationskills.ca/stress-awareness-day/
E-mail ksomers@uoguelph.ca for the link to this workshop.
From Wednesday, November 5, 2025 7:00 PM to 9:00 PM EST at Online.
Stress Less for Tests
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.
Why wait until 5:30 pm on November 11 - you can start anytime, whenever you register, since it is on-demand!
You have lifetime access to the lessons and can begin today!
From Tuesday, November 11, 2025 5:30 PM to 6:30 PM EST at Online.
Anxiety Skills & Strategies
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 November 12.
Learn more and register at https://www.selfregulationskills.ca/programs/anxiety-skills-strategies/
From Wednesday, November 12, 2025 7:00 PM to 8:00 PM EST at Online.
Take the Stress Out of IBS
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 Mondays
beginning at 2:30 pm on October 20.
Learn more and register at https://www.selfregulationskills.ca/programs/take-stress-out-ibs/
From Monday, October 20, 2025 2:30 PM to 3:30 PM EDT at Online.
Better Sleep Program
Learn the most effective, 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 helpful 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 October 22 - 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, October 22, 2025 7:00 PM to 8:00 PM EDT at Online.
STOP Worrying!
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, October 27, 2025 7:00 PM to 9:00 PM EDT at Online.
Decreasing Headaches
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 November 3.
Learn more and register at https://selfregulationskills.ca/programs/decreasing-headaches/
From Monday, November 3, 2025 7:00 PM to 8:30 PM EST at Online.
Homecoming Safer Party Session!
Join Off-Campus Living and Student Wellness to learn tips and tricks about keeping yourself and others safe while partying! We will be providing free party kits to everyone who attends - supplies are limited and it is first come, first served :)
Plus - everyone who attends the full session will be placed in a draw for a free rugby sweater prize pack!
From Wednesday, October 1, 2025 1:30 PM to 2:30 PM EDT at UC 441.
Temporary Tattoos and Bracelet Making: Self-love Expression
Join Student Wellness for bracelet making and temporary tattoos! We'll provide all the materials you need to design your own bracelets and try out temporary tattoos. This event has a goal of encouraging body acceptance and feeling good about yourself. You'll also have the chance to reflect on what self-love means to you and explore how you can practice it in your daily life. Come connect, create, and celebrate self-love!
From Tuesday, September 23, 2025 12:00 PM to 2:30 PM EDT at J.T. Powell .
Consent Tote Bag Decorating: Meet the S&GBV Support and SAFE Teams
Decorate your own Gryphons Ask First tote bag while getting to know the S&GBV Support and SAFE Teams. Learn about resources, connect with peers, and take home a tote. All supplies provided—just bring your creativity!
UC Courtyard
Monday, September 22nd, 2025
⏰️ 12:00 p.m. to 3:00 p.m.
From Monday, September 22, 2025 12:00 PM to 3:00 PM EDT at UC Courtyard.
STI Testing Day
Did you know that the most common STIs, like chlamydia and gonorrhea, show no symptoms and are easily treated? Come get tested and find out your status! It can be as easy as peeing in a cup!
You can get tested at our free STI Testing Day on Wednesday, October 8th from 11:30am until 4:00pm in the UC Courtyard. Come out to pick up resources and enter a draw for a chance to win our grand prize of a pair of Beats Solo 4 headphones or $100 grocery store gift card! You could also win STI plushies!
This event is hosted in collaboration with Wellington-Dufferin-Guelph Public Health.
From Wednesday, October 8, 2025 11:30 AM to 4:00 PM EDT at UC Courtyard.
Mocktails for Homecoming!
Hey Gryphons!
Are excited for Homecoming? In preparation, Residence Life and Student Wellness Services are holding an event where you get to learn how to make a variety of mocktails! The event is FREE and open to all students in residence.
Spots are limited, so sign up by scanning the QR code in the event poster (which can also be found in your residence building), and following the steps. See you there!
From Thursday, September 25, 2025 6:45 PM to 8:00 PM EDT at East Town Hall.
Take Back The Night
Come meet therapeutic dogs and learn how they support survivors of Gender-Based Violence (GBV) at courts in Canada! Discover the programs & support services provided for survivors of GBV on campus and in the region. Then, come walk with us afterwards to join the Take Back The Night rally and march at 6:00 p.m. at Marianne's Park!
UC Courtyard
Thursday, September 18th, 2025
⏰️ 3:00 p.m. to 5:00 p.m.
From Thursday, September 18, 2025 3:00 PM to 5:00 PM EDT at UC Courtyard.
Ushine Program - Apply Now!
Join U Shine to reach your wellness goals!
USHINE is a peer-to-peer mentorship program that helps you achieve wellness goals! You will be matched with a trained peer mentor who will work with you over 2-6 meetings to identify wellness goals and create a personalized wellness plan!
Goals include: healthy eating, better sleep, physical activity, substance use, making friends, gaining confidence & more!
You can register for USHINE at any time here!
Have questions? Email ushine@uoguelph.ca.
From Sunday, September 14, 2025 8:30 AM to Monday, November 17, 2025 4:45 PM EST at Can meet with your Peer Mentor anywhere on campus or online..
Tackle the Stigma
From Saturday, September 13, 2025 11:30 AM to 3:00 PM EDT at Alumni Stadium .
We Believe You Day
On Tuesday, September 16th join the Wellness and Education Promotion Centre, community organizations, and campuses across Ontario to participate in #WeBelieveYou day to raise awareness about sexual and gender-based violence and to show solidarity with survivors.
On #WeBelieveYou day, we will be engaging the broader University of Guelph campus community by committing to one simple idea: when a survivor of sexual and gender-based violence discloses, we believe them.
Join us outside of the J.T Powell building from 12:00pm-4:00pm to learn more about sexual and gender-based violence supports and education at the University of Guelph and to write your own love letter to survivors to be displayed on campus. There will also be additional activities such as spin the wheel, button making, and an opportunity to receive sexual and gender-based violence prevention resources.
From Tuesday, September 16, 2025 12:00 PM to 4:00 PM EDT at Outside of J.T Powell Building.
Beyond the Books Training
Beyond the Books is a face-to-face session that will first provide participants with general information on the prevalence of mental challenges and illness. It will then help participants to identify signs of troubling behaviour and give them skills to engage in a preliminary discussion to determine if referral to a professional is necessary. Participants will also learn how and where to refer appropriately in a compassionate and effective manner. This session is designed for individuals who do not have ongoing relationships with individuals but whose roles are such that they may have one-off, in-depth conversations.
Recommended for: Individuals who may be in positions to see behaviour and have conversations with students, but have no responsibility for the individuals, nor involved in regularly addressing mental health issues. Examples include: Custodians, Hospitality Staff, Instructors (faculty, TA’s, and Sessionals), Administrative Assistants, Residence Desk Staff and Porters. All U of G Students, staff and faculty are welcome to participate!Register here Cost: None Length: 1.5 hours *Training location details will be sent closer to the date*
From Tuesday, September 23, 2025 3:00 PM to 4:30 PM EDT at TBD.
Beyond the Books Training
Beyond the Books is a face-to-face session that will first provide participants with general information on the prevalence of mental challenges and illness. It will then help participants to identify signs of troubling behaviour and give them skills to engage in a preliminary discussion to determine if referral to a professional is necessary. Participants will also learn how and where to refer appropriately in a compassionate and effective manner. This session is designed for individuals who do not have ongoing relationships with individuals but whose roles are such that they may have one-off, in-depth conversations.
Recommended for: Individuals who may be in positions to see behaviour and have conversations with students, but have no responsibility for the individuals, nor involved in regularly addressing mental health issues. Examples include: Custodians, Hospitality Staff, Instructors (faculty, TA’s, and Sessionals), Administrative Assistants, Residence Desk Staff and Porters. All U of G Students, staff and faculty are welcome to participate! Date: Monday, October 6, 2025 Time: 3:00pm-4:30pmRegister here Cost: None Length: 1.5 hours *Training location details will be sent closer to the date*
From Monday, October 6, 2025 3:00 PM to 4:30 PM EDT at TBD.
Beyond the Books Training
Beyond the Books is a face-to-face session that will first provide participants with general information on the prevalence of mental challenges and illness. It will then help participants to identify signs of troubling behaviour and give them skills to engage in a preliminary discussion to determine if referral to a professional is necessary. Participants will also learn how and where to refer appropriately in a compassionate and effective manner. This session is designed for individuals who do not have ongoing relationships with individuals but whose roles are such that they may have one-off, in-depth conversations.
Recommended for: Individuals who may be in positions to see behaviour and have conversations with students, but have no responsibility for the individuals, nor involved in regularly addressing mental health issues. Examples include: Custodians, Hospitality Staff, Instructors (faculty, TA’s, and Sessionals), Administrative Assistants, Residence Desk Staff and Porters. All U of G Students, staff and faculty are welcome to participate! Date: November 17, 2025 Time: 3:00pm-4:30pmRegister here Cost: None Length: 1.5 hours *Training location details will be sent closer to the date*
From Monday, November 17, 2025 3:00 PM to 4:30 PM EST at TBD.
Break the Anxiety-Procrastination Cycle
Although many people think that procrastination is a time management issue, most often it is an emotional response.
We'll tackle the "complicated failure of self-regulation" in the anxiety-procrastination cycle by learning tips, reviewing research insights, and practicing practical strategies to intervene when anxiety and procrastination are feeding each other.
These approaches are from the trio of actions that, when combined, have the strongest impact in lowering procrastination, and include exercises to practice in between sessions.
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 October 1.
Learn more and register at https://www.selfregulationskills.ca/programs/break-anxiety-procrastination-cycle/
From Wednesday, October 1, 2025 7:00 PM to 8:00 PM EDT at Online.