Student workshops
Counselling and Psychological Services (CAPS) offers free workshops on a range of personal development, mental health and wellbeing issues each semester. Mental Health First Aid and other training programs are also available for both students and staff.
Coronavirus (COVID-19): Webinar delivery of the workshop program
To prioritise the health and wellbeing of our students and staff, all our workshops are currently offered in webinar format via Zoom. Selected webinars are recorded and will be available to access till the end of Semester 2 examinations (Fri 27 November).
If you have questions about registrations or technical issues, please contact us at +61 3 8344 6927 or email caps-workshops@unimelb.edu.au.
Looking after your mental health and wellbeing
An interactive webinar series facilitated by CAPS counsellors for UniMelb students to boost your resilience and wellbeing. You are welcome to attend all sessions in the series to learn different skills, or just attend one or two. Please register for each webinar individually using your unimelb email address.
| Date/Time | Webinar | Description | Registration |
|---|---|---|---|
| Tuesday 11 Aug 1-2 PM | COVID-19: Managing change and uncertainty | There is still much uncertainty and unpredictability in life with COVID-19, particularly with recent changes to restrictions. This webinar will help you identify and understand common reactions to change, and adaptive strategies for managing uncertainty and transition. | Webinar recording (avail till 27 Nov) |
| Tuesday 8 Sep 1-2 PM | Boundaries and effective communication | Understand what healthy relationships look like, the importance of boundaries, how to set them, and helpful negotiation and effective communication skills to resolve conflicts. | Webinar recording (avail till 27 Nov) |
| Thursday 10 Sep 1-2 PM | On loneliness and connection | Feeling connected and having a sense of belonging is a natural desire to have as a human being. On R U OK Day, this webinar will explore the challenging feeling of loneliness we all experience sometimes, and ways to connect when we feel disconnected. | Webinar recording (avail till 27 Nov) |
| Tuesday 15 Sep 1-2 PM | Managing stress and how to relax | Understand how our bodies and minds respond to stress, and how knowing this information can help you build relaxation skills. You will be guided through a range of evidence-based relaxation strategies. | Webinar recording (avail till 27 Nov) |
| Thursday 17 Sep 1-2 PM | Changing negative thinking | Identify common unhelpful thinking patterns that can contribute to increased stress, anxiety, and other difficult feelings. Learn and practise how to reframe and balance your thoughts. | Webinar recording (avail till 27 Nov) |
| Tuesday 22 Sep 1-2PM | Better sleep | This webinar aims to help you understand the factors that impact on sleep and offer strategies to get a better night's sleep. | Webinar recording (avail till 27 Nov) |
| Thursday 1 Oct 1-2 PM | Let it go: unhooking from unhelpful thoughts and worry | In difficult times, we can easily get caught up in worries or persistent negative thoughts, but this is often not useful. Learn and practise ways to unhook from unhelpful thoughts so they have less power over your life. | Webinar recording (avail till 27 Nov) |
| Tuesday 6 Oct 1-2 PM | How to be kind to yourself | In the lead-up to Mental Health Week, understand what self-compassion is (and is not!), and how this approach can enhance motivation and resilience. Learn practical ways you can show yourself a little kindness when you need it most. | Webinar recording (avail till 27 Nov) |
| Tuesday 20 Oct 1-2PM | Being effective during a tough time | Learn creative ways to get things done! We’ll cover a range of tools and strategies to help you plan and carry out effective actions and build your motivation, particularly during a challenging time. | Webinar recording (avail till 27 Nov) |
Enhance your learning series
Learn strategies to enhance your study and learning experience.
| Workshop | Description | Date/time | Details |
|---|---|---|---|
| Studying on the spectrum as a graduate student | People with autism spectrum disorder (ASD) can perceive the world differently. This webinar aims to help you identify common issues you may face as a graduate student with ASD traits, better understand the neurodiverse brain, and learn strategies to thrive in your study. This includes navigating relationships with your supervisor and peers, and staying the course to complete your postgrad studies. | Friday 24 July 1-2 PM | Webinar completed |
| Studying on the spectrum | People with autism spectrum disorder (ASD) can perceive the world differently. This webinar aims to help you identify common issues you may face as a student with ASD traits, better understand the neurodiverse brain, and learn practical strategies to thrive in your study and uni life. | Tuesday 18 Aug 1-2 PM | Webinar completed |
| Optimising focus and attention | This webinar aims to help you better understand what attention is and how it works. You'll be able to identify the factors that affect focus, and learn about a range of strategies to build your concentration. | Tuesday 25 Aug 1-2 PM | Webinar recording (avail till 27 Nov) |
| Overcoming procrastination | This webinar will focus on helping you understand procrastination, the factors that drive it, and explore a variety of strategies to change your behaviour. | Tuesday 1 Sep 1-2 PM | Webinar recording (avail till 27 Nov) |
| Dealing with exam anxiety | It's normal to feel tense and worried in the face of exams. This webinar will help you understand what causes exam anxiety, and cover our top tips to manage it so you can be at your best for your exams. | Tuesday 27 Oct 1-2PM | Webinar recording (avail till 27 Nov) |
Anxiety management programs
We all feel anxious at times, but it's possible to learn ways to manage this so that it doesn't get in the way of life. Find out more about anxiety and how to cope effectively through these programs.
| Webinar | Date/time | Registration |
|---|---|---|
| Break free from anxiety for graduate students Facilitated by CAPS counsellors, this program aims to provide a supportive group environment for graduate students to connect with each other, and learn a variety of strategies to manage anxiety more effectively through small group discussions and experiential exercises. This requires a commitment to attend all 4 x 1.5 hour sessions. | Mon 10 Aug, Thu 13 Aug, Mon 17 Aug Thu 20 Aug 2 - 3.30 PM | Sessions completed |
| Break free from anxiety (September group) Facilitated by CAPS counsellors, this program aims to provide a supportive group environment for students to connect with each other, and learn a variety of strategies to manage anxiety more effectively through small group discussions and experiential exercises. This requires a commitment to attend both 2 x 2.5 hour sessions. All students welcome. | Mon 7 Sep and Mon 14 Sep 2 - 4.30 PM | Sessions completed |
| Beyond study: Overcoming social anxiety This three-week program will help you understand social anxiety and offer strategies to overcome it. | Fri 21 Aug, Fri 28 Aug, Fri 4 Sep 1 - 2 PM | Sessions completed |
Mindfulness programs
Mindfulness is paying attention to the present moment with an attitude of openness, curiosity, and acceptance. Regular practice can help us better manage stress and anxiety, improve our focus, engage more fully in life, and take effective action.
| Workshop | Description | Date/time | Details |
|---|---|---|---|
| Midday mindful moments | This webinar aims to introduce the experience of cultivating calm and wellbeing from within. Give your brain a break from study or work at home by joining a CAPS counsellor in a guided mindfulness meditation. Suitable for all students and staff. | Every Wednesday and Friday (Wed 12 Aug - Fri 27 Nov) 12 - 12.30 PM | Register here |
| Mindfulness for stress management for graduate researchers | This program aims to provide a supportive learning environment for graduate researchers to develop a regular mindfulness practice to better manage stress. This requires a commitment to attend 6 x 1-hour weekly sessions and 20 minutes of practice per day. | Every Tuesday (18 Aug - 22 Sep) 12.30 - 1.30 PM | Sessions completed |
International student programs
Reflect on your experience as an international student and extend your social network. Gain support from counsellors and other international students in learning ways to adjust to a new environment, build meaningful relationships, and maintain positive wellbeing.
| Webinar | Description | Date/time | Details |
|---|---|---|---|
| Thriving as an international student | University life can be stressful at times, even for students who have years of experience at uni! In this webinar, learn more about stress management and procrastination, and effective ways to take care of your wellbeing as an international student. | Wednesday 2 Sep 2.30 - 3.30 PM | Webinar completed |
| Dealing with loneliness as an international student | Studying overseas is a great opportunity, and can also mean leaving behind your support network and comfort zone. This webinar will explore creative ways to build and maintain healthy relationships in a new culture and country, and how to gain a sense of belonging. | Wednesday 23 Sep 2.30 - 3.30 PM | Webinar completed |
| Managing exam anxiety (CAPS and UMSU International webinar) | Exam anxiety is one of the major concerns for international students. It is common and normal to feel tense and worried in the face of exams. Join this webinar to learn what causes exam anxiety and some strategies to manage it so you can be at your best for exams. | Tuesday 13 Oct 1 - 2 PM | Webinar completed |
| Managing family and societal expectations (CAPS and UMSU International webinar) | "My family spent a small fortune to support my studies, so I have to make them proud." Does this sound familiar? We carry expectations from society, people around us, and ourselves. Although expectations can motivate us, they can also sometimes overwhelm us. Join this webinar to share your experiences and explore ways to effectively manage expectations. | Wednesday 14 Oct 2.30 - 3.30 PM | Webinar recording (avail till 27 Nov) |
Special interest programs
| Program | Date/time | Registration |
|---|---|---|
| Questioning your sexuality or gender identity? Struggling with sexuality or questioning gender identity? Having difficulty connecting with others who are going through similar experiences? Join a safe space for discussion, ideas, and support. | Thursday 3 Sep 1 - 2 PM | Session completed |
Mental Health First Aid (MHFA) training
Learn to recognise and assist someone developing a mental health problem or in crisis.