Student workshops

Counselling and Psychological Services (CAPS) offers free workshops and group programs on a range of personal development, mental health, and wellbeing issues. Mental health training, including Mental Health First Aid, is also available. For enquiries related to our workshop, group, and training program, email caps-workshops@unimelb.edu.au

Resilience and wellbeing series

Learn a range of fundamental skills to better cope and adapt to life's challenges.  

WebinarDescription Webinar recordings
Growing through change and uncertainty Change is inevitable - some changes are expected, while others can come out of the blue and leave us feeling uncertain and overwhelmed. Join this webinar to understand common reactions to change, learn adaptive strategies to manage the difficult feelings that can accompany change, and uncover new perspectives and opportunities that change can bring. Watch recording
Boundaries and effective communication Understand what healthy relationships look like, the importance of boundaries and how to set them, and effective negotiation and communication skills to resolve conflicts. Watch recording
Managing stress and how to relax Understand how our bodies and minds respond to stress, and how this knowledge can help you build relaxation skills. You will also be guided to learn a range of evidence-based relaxation strategies. Watch recording
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. Watch recording
Let it go: unhooking from unhelpful thoughts and worry During stressful or uncertain 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. Watch recording
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. Watch recording
Managing difficult emotions Learn more about your emotions and why your attempts to control them can sometimes leave you feeling worse. Join in to develop practical skills to better respond to strong emotions while living the life you want. Watch recording
How to be kind to yourself 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. Watch recording
Building connections: Overcoming loneliness and isolation Feeling connected and having a sense of belonging is a natural desire to have as a human being. This webinar will explore the challenging feeling of loneliness we all experience sometimes, and ways to connect when we feel disconnected. Watch recording
Strengthening motivation How do we motivate ourselves to get things done when we don't feel like it? Learn how to identify your values and use them to plan and carry out effective actions, so that you can do what matters most even when difficult feelings arise. Watch recording
Forming a healthy body image within diet cultureThis webinar aims to help you understand diet culture and how this has influenced your attitudes toward food, weight, and shape. Learn more about how diets fail you (and not the other way around) as well as practical strategies to develop a helpful relationship with body image.Watch recording
Life after loss: Strategies to cope with griefHave you lost a loved one or experienced a relationship breakdown? Have you ever failed a subject, lost a job, or had to go through a big life change? If you have, you've likely experienced grief and loss. This webinar can help you explore grief in response to different losses, what to expect in the grieving process, and practical ways to cope in the journey.Watch recording

Enhance your learning series

Learn strategies to enhance your study and learning experience.

WebinarDescription Webinar recordings
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. Watch recording
Overcoming procrastination: Managing your thinking Do you put off doing study until the last minute even though you know it’s going to cause you stress? This webinar aims to help you identify unhelpful thoughts that lead to procrastination and learn strategies to challenge them so that you can study more efficiently. Watch recording
Overcoming procrastination: Practical tips and strategies This webinar guides you through a range of practical strategies to help you study more effectively, feel more competent, and reduce the likelihood of leaving your study to the last minute. Watch recording
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. Watch recording

Neurodivergent programs

Learn about neurodivergence and strategies to enhance your study and learning experience.

ADHD Support Group

ProgramDescriptionDate/timeLocationExpression of interest
Navigating ADHD Together Group ProgramFacilitated by CAPS Counsellors, this 6 x 2 hour in-person group program aims to provide a supportive environment for students to connect with each other, explore the strengths and challenges of ADHD, and learn skills to navigate the world as an ADHDer. 

Participants are required to have a formal diagnosis of ADHD and commit to attend all 6 x 2-hour weekly sessions.
Fri 15 Mar
Fri 22 Mar,
Fri 12 Apr
Fri 19 Apr
Fri 26 Apr
Fri 3 May

2.30 - 4.30pm 

Please note: there will be a 2-week break in the group for Good Friday public holiday and mid-semester break. 
Parkville Campus, location provided on registrationExpressions of interest closed






Complete this EOI form to be contacted about Semester 2 dates.

Neurodivergent webinar series

WebinarDescription Webinar recordings
Understanding autism In this webinar facilitated by CAPS counsellors, learn about what autism is and explore some of the strengths and challenges that autistic people have. We'll address myths associated with autism and better understanding of masking, meltdowns, and burnout. Understand pathways to diagnosis and support for autistic people. Watch recording
Tips and strategies for autistic students In this webinar, CAPS counsellors explore unique issues that autistic students may face in adjusting to university studies. Consider how you could utilise your strengths and also where additional support may be helpful along the university journey. Exchange ideas and learn tailored strategies to manage your capacity and sensory environment to better respond to stress and prevent burnout. Watch recording
Understanding ADHD In this webinar facilitated by CAPS counsellors, you'll learn about what ADHD is and appreciate the challenges and strengths associated with the diagnosis. We'll address myths about ADHD and how it can look different in different people. Understand pathways to diagnosis and support for adult ADHD. Watch recording
Tips and strategies for ADHDers In this webinar facilitated by CAPS Counsellors, explore unique issues that ADHDers may face whilst at uni. Learn and exchange ideas about a range of strategies to effectively manage ADHD including improving sleep and routine, addressing procrastination and motivation, enlisting family and friends to provide support, as well as a range of university services. Watch recording

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.

Acceptance and Commitment Therapy (ACT) for Anxiety Group Program

ProgramDescriptionDate/timeLocation Expression of interest
ACT for Anxiety Group  Facilitated by CAPS counsellors, this in-person therapeutic group program aims to provide a supportive environment for students to connect with each other, and learn a range of strategies to manage stress and anxiety more effectively through small group discussions and experiential exercises.

Commitment to attend all 5 x 1.5 hr sessions is required to fully benefit from the program.
Thu 18 Apr
Thu 2 May
Thu 9 May
Thu 16 May
Thu 23 May

2.30 - 4pm 
Parkville Campus, location provided on registration Expression of interest closed

Overcoming social anxiety webinar series

WebinarDescription Webinar recordings
Beyond study: Overcoming social anxiety This on demand webinar series will help you understand social anxiety and offer strategies to overcome it. Webinar on demand coming soon

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.

ProgramDescriptionDate/timeLocation Registration
Midday mindfulness  These online sessions aim to introduce the experience of cultivating calm and wellbeing from within. Give your brain a break from study or work by joining a CAPS counsellor in a guided mindfulness meditation.

All students and staff welcome.
Every Mon and Wed
12 - 12.30pm

(Running from Mon 4 Mar - Wed 19 Jun, except Mon 1 Apr and Mon 10 Jun)
OnlineRegister here

LGBTIQA+ programs

Developed for students who identify as lesbian, gay, bisexual, transgender, intersex, queer, asexual, or with other diverse sexual orientations, gender identities and expressions (LGBTIQA+). These programs offer a safe and supportive environment for personal growth and building resilience.

ProgramDescriptionDate/timeLocationExpression of interest
eQuip: LBGTIQA+ Wellness and Resilience Group ProgramFacilitated by CAPS Counsellors who also identify as part of the LGBTIQA+ community, this is an in-person group program. Join our group to explore the impact of marginalisation and discrimination on the mental health of LGBTIQA+ folk. You will learn valuable tools and strategies to navigate mental health challenges, reflect on values and future directions, and connect with like-minded individuals who share similar experiences.

Commitment to attend all 5 x 1.5 hr sessions is required to fully benefit from the program. 
Tue 9 Apr
Tue 16 Apr
Tue 23 Apr
Tue 30 Apr
Tue 7 May 

2.30 - 4pm 
Parkville Campus, location provided on registration Expression of interest open

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. 

ProgramDescriptionDate/timeLocationRegistration
International student discussion group: Social connectionsFacilitated by CAPS Counsellors, this is a 3 x 1.5 hour in-person discussion group program. We aim to provide a supportive space for international students to share experiences around cultural adjustment, making and deepening social connections, navigating interpersonal conflicts, and developing coping strategies to cope with stress or other challenges you may experience in the process of settling into life in Melbourne. You're welcome to attend 1 or 2 or all 3 sessions as it suits you!Wed 13 Mar, Wed 20 Mar, Wed 27 Mar

2.30 - 4pm 
Parkville Campus, location provided on registrationRegistrations Closed
International student discussion group: Managing stressFacilitated by CAPS Counsellors, this is a 3 x 1.5 hour in-person discussion group program. We aim to provide a supportive space for international students to share experiences around stress from study, family and society expectations, and job-hunting in a new country. Gain support and strategies from the group to cope with stress in these life domains. You're welcome to attend 1 or 2 or all 3 sessions as it suits you! Wed 10 Apr, Wed 17 Apr, Wed 24 Apr

2.30 - 4pm 
Parkville Campus, location provided on registrationRegister here
WebinarDescription Webinar recordings
How to make challenging (or tough) decisions (CAPS x UMSUi Collaboration) We make decisions everyday; however, some choices are not easy to make. “Do I stay in Melbourne, or move back to my home country?”, “Do I stay in this relationship, or leave?”, “Do I stay in this job - or quit?” Join this webinar to hear from UMSU International students, CAPS counsellors, and your peers about their experiences, and workshop how to make sound decisions in difficult situations. Watch recording
How to manage family and societal expectations (CAPS x UMSUi Collaboration) "My family spent quite a fortune to support my studies, so I have to make them proud." "Should I become a ... like everyone else, or pursue a career I'm truly passionate about?" Sound familiar? We carry expectations from family, society, and ourselves. Although expectations can motivate us, they can also sometimes overwhelm us. Join this webinar to share your experiences, hear from UMSU International students and CAPS counsellors, and explore ways to effectively manage expectations. Watch recording

Graduate researcher (GR) programs

ProgramDescriptionDate/time Registration
Graduate research: Early tasks and considerations   In this online workshop, co-facilitated by Academic Skills and CAPS, you'll learn about the most important tasks of early stage candidature (pre-confirmation) including establishing first-year goals, critically reviewing the literature, and refining your research topic; developing habits to prioritise your wellbeing and work-life balance; setting up an effective supervisor-student relationship; and psychological strategies to build resilience and sustain yourself for the research journey. Wed 20 Mar, 1.30 - 3pmRegister here
Bolstering research relationships: Setting boundaries and communicating clearlyBuilding and maintaining healthy relationships with your supervisors and research community is a central part of the GR journey. In this workshop facilitated by CAPS counsellors, you'll gain an understanding of what boundaries are and how they can be important as a GR; learn assertive communication and negotiation skills; and effective ways of managing challenges to setting boundaries.Mon 6 May, 1.30 - 3pmRegister here
Responding to and thriving through expert and public scrutiny of your research This online workshop, co-facilitated by Academic Skills and CAPS, explores strategies for building constructive understanding and psychological resilience in the face of scrutiny of your research. We will discuss effective and practical strategies to engage with critical feedback from supervisors, examiners, and peer reviews. You'll learn to manage your response adaptively to benefit from feedback to enable your research stands up to the highest levels of expert and public scrutiny. Thu 9 May, 1.30 - 3pmRegister here
Addressing imposter syndrome and quietening the self-critic with self-compassion Graduate research can be a rewarding journey, and have times when it can leave many GRs doubting their abilities or feeling like a 'fraud'. In this workshop facilitated by CAPS counsellors, we’ll unpack what ‘imposter syndrome’ is and learn strategies to handle it. You’ll discover evidence-based tools to overcome perfectionism and address unhelpful expectations you might be placing on yourself, managing your inner critic so that it doesn’t get in the way of you achieving your study and career goals.Thu 13 Jun, 1.30 - 3pmRegister here

Mental health training

Learn to recognise and assist someone developing a mental health problem or in crisis, including Mental Health First Aid (MHFA) training.

Learn more and register