Upcoming Events

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 Monday evenings
beginning at 7:00 pm on January 26.

Learn more and register at https://www.selfregulationskills.ca/programs/break-anxiety-procrastination-cycle/

From Monday, January 26, 2026 7:00 PM to 8:00 PM EST at Online.

Learn the most effective, drug-free strategies to fall asleep 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 February 4  -  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 4, 2026 7:00 PM to 8:00 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 Monday evenings
beginning at 7:00 pm on March 2.

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

From Monday, March 2, 2026 7:00 PM to 8:00 PM EST 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 and decreasing symptoms
• 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 4.

A minimum of 6 people are required.

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

From Wednesday, March 4, 2026 5:30 PM to 6:30 PM EST at Online.

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 Wednesday evenings
beginning at 7:00 pm on March 4.

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

From Wednesday, March 4, 2026 7:00 PM to 8:30 PM EST at Online.

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 March 10  -  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 Tuesday, March 10, 2026 5:30 PM to 6:30 PM EDT at Online.

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 practical 2-hour ON-LINE workshop with Kathy Somers of the Stress Management & High Performance Clinic
includes the most effective strategies for changing stress eating habits,
and the biofeedback & stress management techniques that decrease emotional eating.

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

From Tuesday, March 17, 2026 7:00 PM to 9:00 PM EDT 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 Thursday, March 19, 2026 7:00 PM to 9:00 PM EDT at Online.

Feeling anxious and looking for some tips?  

Learn about the most common anxiety escalators, along with practical, proven tips and strategies that you can begin using immediately to decrease stress and anxiety.  
Begin drafting your personal Anxiety Action Plan for this semester
and gain some new on-campus, off-campus, and on-line resources.

This FREE one-hour workshop for university students
meets ON-LINE from 5:30 - 6:30 pm
with Kathy Somers from the Stress Management & High Performance Clinic.

Learn more at https://selfregulationskills.ca/free-sessions/

E-mail  ksomers@uoguelph.ca  for the link to this workshop.

From Tuesday, January 20, 2026 5:30 PM to 6:30 PM EST at Online.

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 27.
(There are no sessions during Break Week.)

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

From Tuesday, January 27, 2026 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 Cara Kasdorf, 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

Join the meeting now

From Wednesday, March 25, 2026 2:30 PM to 3:20 PM EDT at JTP Rm 2259.

Designed by Living Works, SafeTALK is a 3.5 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.

If you are interested, please register here: https://uoguelph.eu.qualtrics.com/jfe/form/SV_3FaqArk2iOVMoVo

From Wednesday, January 21, 2026 1:00 PM to 4:30 PM EST at University Center (UC) 441.

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

Join the meeting now

From Wednesday, March 18, 2026 2:30 PM to 3:20 PM EDT at JTP Rm 2259.

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

Join the meeting now

From Wednesday, March 11, 2026 2:30 PM to 3:20 PM EDT at JTP Rm 2259.

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 Cara Kasdorf, 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

Join the meeting now

From Wednesday, February 11, 2026 2:30 PM to 3:20 PM EST at JTP Rm 2259.

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 Cara Kasdorf, 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 an option to join virtually

Join the meeting now

From Wednesday, March 4, 2026 2:30 PM to 3:20 PM EST at JTP Rm 2259.

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 Cara Kasdorf, 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 an option to join virtually

Join the meeting now

From Wednesday, January 14, 2026 2:30 PM to 3:20 PM EST at JTP Rm 2259.

Having trouble finding the energy and motivation to grocery shop and prepare food? Finding it hard to think of things that you even like the taste of? Low appetite can create a frustrating cycle that leads to lower intake, lower energy and even lower mood or higher anxiety.

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

• Some of the reasons low appetite may occur, including stress, anxiety, depression, medication
• The difference between hunger and appetite
• Strategies to manage low appetite so that it doesn’t further contribute to low mood, low energy, or poor concentration and focus

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

Join the meeting now

From Wednesday, January 21, 2026 2:30 PM to 3:20 PM EST at JTP Rm 2259.

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

Join the meeting now

From Wednesday, January 28, 2026 2:30 PM to 3:20 PM EST at JTP Rm 2259.

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

Join the meeting now

From Wednesday, February 4, 2026 2:30 PM to 3:20 PM EST at JTP Rm 2259.