Interested in improving your communication skills? Join us for this workshop to develop an understanding of what active listening consists of and how it can be practiced. This workshop will focus on defining what active listening is and isn't, explaining why active listening is both important and useful, and practicing active listening.

Description coming soon.

This 90-minute workshop consisting of two sessions introduces students to a variety of cognitive-behavioral therapy techniques to help manage anxiety and mood, including strategies for relaxation, managing stress, and achieving more balanced thinking.ÌýPlease plan on attending both dates.

Distress tolerance: Distress Tolerance is a core skill that is useful in times of crisis. This 2-session workshop will teach you concrete skills such as radical acceptance, improving the moment, and self-soothing to better cope in challenging/stressful situations.

Emotion Regulation: By engaging in this two-session workshop, participants may: develop emotional awareness, develop understanding of negative emotions, learn to accept negative emotions, learn new strategies to lessen the intensity and duration of emotional responses, and learn to increase positive emotions and engage in activities that bring joy and satisfaction.

Interpersonal Effectiveness: This workshop focuses on skills that will help students to improve interpersonal relationships by setting effective boundaries, being able to communicate their interpersonal needs, all the while cultivating stable relationships and respecting themselves and others.

Join the Digital Wellbeing Series, designed in 3 parts to cultivate mindfulness about screen time and its impacts. This group will offer practical strategies and insights to explore your digital consumption and enhance your overall wellbeing. Discover the subtle ways digital habits affect mood, sleep, and focus, and learn effective techniques to set healthy boundaries, reduce digital overload, and reclaim your mental clarity. Whether you’re looking to reduce stress, improve productivity, or find more balance, this series provides the tools to help you thrive in a digital world. Each workshop is designed to stand alone but participants are welcome to attend all 3.

• Session 1: Mental Health & Digital Usage
• Session 2: Social Media & Relationships
• Session 3: Focus & Productivity

Distress tolerance is a core skill that is useful in times of crisis. This 2-session workshop will teach you concrete skills such as radical acceptance, improving the moment, and self-soothing to better cope in challenging / stressful situations.

All levels welcome. Yoga mats provided.

This workshop is intended for students who have difficulty falling or staying asleep at night and who face difficulty during the day due to poor sleep. Topics covered will include: 1) Discussion on the structure and function of sleep; 2) Sleep regulation; and 3) Strategies to improve sleep.

Having a growth or flexible mindset in front of adversity can be useful to navigate your life and improve your mental health in general. The Science of Happiness in the field of psychology not only offers a framework to understand this mindset, but practical tools as well. During this in-person workshop, we will be discussing about how to shift our perspective in a more positive way and experiencing tools that will mobilize embodiment, collectiveness, reflexivity and creativity through positive imagery. In the end, we hope you will feel more confident facing challenging times.

A webinar on managing caregiver burnout and prioritizing self-care. Gain practical tools on how to identify burnout, its impact on functioning, and coping strategies to nurture your mental and emotional health, and regain energy in a sustainable way.

One of the best ways to build motivation is by getting started. Start your week strong by joining a 30-minute "plan your week" session on Monday mornings. It is an opportunity to set your intentions, boost motivation, troubleshoot challenges, and connect with other undergrad students. Co-facilitated by your Local Wellness Advisors Fanny & Kiki.

The goal of this 1.5 hour session workshop is to introduce students living with chronic health conditions to some tips and strategies for managing symptoms of mental fog, difficulty concentrating, fatigue due to health challenges, and/or sensations of pain & discomfort. We outline how lifestyle management (and self-management) skills can help individuals cope with the variable course of many chronic conditions. The expected outcomes are that students can identify within themselves the main lifestyle factors they can work on to relieve symptoms and conserve energy and effort in order to feel relief, and consequently more effectiveness in their academic and personal objectives.

Do you have difficulty coping in these uncertain times? Feel you lack a sense of personal control in your life? Do you struggle? In this workshop you will learn coping skills and mindfulness to help you manage anxiety and stress.

Join us for an introductory meditation workshop designed for beginners, where you can attend one session or all! Discover the transformative benefits of meditation, such as enhanced focus, reduced stress, and improved emotional well-being. No prior meditation experience is necessary – this workshop is perfect for anyone looking to explore meditation in a supportive environment. The meditation style taught in these sessions is based on the Sivananda yoga tradition as taught by Swami Saradananda. Each session will include instructions for establishing a comfortable seated position, mudras (hand gestures), and brief pranayama (breathing exercises) in preparation for meditations ranging from 10 to 15 minutes in length.

Mindfulness and self-compassion focus on accepting our experiences and being kind to ourselves, especially when we are feeling down or stressed. Research has supported that mindfulness and self-compassion are linked to increases in one’s overall wellbeing. This group is intended for students who are thinking about slowing down, being more mindful, and less critical of themselves- but do not know how to! Some prior experience with meditation would be beneficial but not mandatory.

Unsure of where to start? No need to wait to see an Access Advisor one-on-one! Join Connie, Virginie, Kiki & Alice to get started on your wellness planning. In this workshop you will learn about what resources are available to you on and off-campus and how you can access the ones that are right for you.

The Server Training Program educates student alcohol providers about their legal responsibilities as servers and provides practical methods for ensuring responsible consumption. This is facilitated by the Hub Peer Supporters and prioritizes the following objectives:

• promoting responsible alcohol practices in general;
• increasing the participants' understanding of campus policies and regulations;
• encouraging an attitude that places, as a priority, the well-being, health, security and safety of everyone;
• increasing participants' awareness of civil liability to individuals and the university in relation to alcohol sales and service; and
• increasing the participant's understanding of the liquor laws in Quebec and related regulations.

Do you find yourself saying yes to requests that you should really say no to? Do you have difficulty accepting constructive criticism? Do you have problems asking for what you want? Come and learn how to be assertive!

Are you currently experiencing difficulties in your romantic relationships? The Skills for Healthier Relationships Workshop will help you understand behaviors and patterns in romantic relationships and develop effective strategies so that you can find compatible partners or improve your existing relationships.

Objectives:

• Understand the difference between healthy, unhealthy, and abusive relationship behaviours.
• Identify your attachment style and how this influences your romantic relationships.
• Learn strategies to change behavioural patterns to have more satisfying relationships.

Do you constantly criticize yourself? Do you feel your efforts are never good enough? Do you set unrealistic standards? Join this group to discuss the role perfectionism plays in your life and develop tools for overcoming it.

Interested in learning how to cope more effectively with the stress and anxiety of exams? Join this workshop to acquire the skills to better manage exam anxiety and feel comfortable utilizing these skills when needed. This workshop will focus on recognizing signs of exam anxiety, applying techniques to manage exam anxiety, and identifying steps you can take before, during, and after exams to reduce anxiety.

Having difficulty getting started? Do you find yourself putting off tasks? Join this workshop to (1) develop an awareness of what is procrastination and how you procrastinate, (2) identify how procrastination works, and (3) discuss how to change "procrastination to "doing."

Topics covered include: Sex 101: Real Info for Real Life, Relationships, Queer Students, Real Talk on Women’s Health, and Risk It or Know It: STI Showdown.

Interest in learning how to turn failure into success? This workshop will focus on defining failure, describing resilience, grit, and it's connection to emotional well-being, and identifying practical steps to build resilience, cope with failure and create change!

The ÐãÉ«Ö±²¥ Wellness Hub is partnering with Athletics and Recreation to invite you for a leisure walk on the iconic Mount Royal! This free ÐãÉ«Ö±²¥Moves activity, led by Local Wellness Advisor, Kiki Yelle, will keep you moving while taking in the fresh air and admire the beautiful views of Montreal. Please note that in event of rain, the walk will be cancelled. Wear comfortable clothing and walking shoes!

Meeting point: ÐãÉ«Ö±²¥ Roddick Gates-15a Rue Sherbrooke O, Montréal, QC

Join us for outdoor button making, obstacle runs, volleyball, animal therapy, art hive, and more!

Do you find it challenging to balance life and academics? Do you feel disconnected from others in your program? Do you sometimes struggle to retain your focus and direction? Join our group for ideas, encouragement, motivation and a sense of connectedness. Students may attend one or all sessions. Offered bi-weekly on Wednesdays.

Now over a year since the tragic events of October 7th, this online workshop series is being offered by ÐãÉ«Ö±²¥ Student Wellness Hub Counsellors to provide Jewish or Israeli students with a safe, supportive environment to explore and process the ongoing impact of intergenerational trauma. The workshops focus on the rising tide of antisemitism and the current Jewish or Israeli experience; navigating collective grief and suffering. Together, we will explore the emotional weight of ongoing loss, the complexities of diasporic identity, and the power of shared healing.

Through guided reflection, and a blend of psychoeducation, and group discussion, we will process and support trauma reactions, honour both vulnerability and resilience, and create space for anger, sorrow, pain, and hope—fostering self-awareness, connection, and empowerment.

This is not a space for political debate or discussion of geo-political issues, but rather a space to centre emotional experiences.

This is a space where your emotions are valid, your story matters, and your healing is supported— whether you come to speak, to listen, or simply to be present, you are welcome here.

While each workshop is independent, they also build upon one another to deepen understanding of the connections between trauma, the nervous system, and empowerment. You are welcome to register for one or all sessions. Please register at least 24 hours prior to the start of the support group.

Facilitators: Mira Rozenberg & Julia Horowitz

Register to attend:

Do you find it challenging to balance your academics with other aspects of your life? Do you sometimes feel isolated from others in your program? Do you at times struggle to retain your focus and motivation? Join this support group for ideas, encouragement, and a sense of connectedness.

Are you a student as well as a parent or caregiver? Do you find it challenging to balance family and academic obligations? Do you feel disconnected from your peers? Join our group and connect with other student-parents to receive support, ideas, and encouragement. Registrants may attend any or all sessions.

Each 60-minute session begins with a check-in, then moves on to a discussion around the theme of the day, and will finish with time for questions and identifying key takeaways from the session.

Open to Mastercard Foundation Scholars.

This online support group, offered by ÐãÉ«Ö±²¥ Student Wellness Hub Counsellors, is a space of care and connection for Muslim, Arab, or Palestinian-identifying students navigating collective grief and suffering. Together, we will explore the emotional weight of ongoing loss, the complexities of diasporic identity, and the power of shared healing.

Through open conversation and guided reflection, we will process and support grief reactions, honour both vulnerability and resilience, and make space for anger, sorrow, pain, and hope.

This is not a space for political debate or discussion of geo-political issues, but rather a space to centre emotional experiences.

This is a space where your emotions are valid, your story matters, and your healing is supported— whether you come to speak, to listen, or simply to be present, you are welcome here.

Each session is independent; you are welcome to register for one or all sessions.  Please register at least 24 hours prior to the start of the support group.

Facilitators: Fatima Nabi and Nauveen Dubash

Register to attend:

Come meet our wonderful Handlers and Dogs who are trained in providing you with comfort and stress relief. A Hub Peer Supporter will also be present to answer any questions you may have about the Student Wellness Hub and its services and to provide peer support and health navigation.

Location: Meet us in the Centennial Centre Lobby. Also available on the downtown campus!

The Foundation Series is a series of 4 short skill-based workshops for academic success with a particular focus on mental health and well-being. Come ask your questions, learn new skills, and find out what resources are available to students. Each session is 45 minutes.

• Part 1: Skills for Time Management
• Part 2: Skills for Strategic Procrastination
• Part 3: Skills for Managing Test Anxiety
• Part 4: Skills for Building Atomic Habits

VR, or Virtual Reality, is a new tool used in the mental health sphere to help relieve stress and calm nerves. VR lets you step out of your current reality and into other environments like forests or underwater explorations. You can even try sculpting or meditation. Also available on the downtown campus!

This bi-weekly in-person discussion series offers a safe and supportive space for women, including those from diverse cultural and international backgrounds, to share their unique experiences and engage in meaningful dialogue about the challenges and triumphs of womanhood. Facilitated by mental health professionals, the series will explore topics such as safety, modesty, sexuality, assertiveness, power, freedom, fear, and the diverse ways these issues intersect across different cultures and societies. Participants will have the opportunity to reflect on their own experiences, learn from the perspectives of women from different countries, and connect in an open, non-judgmental environment. Through open conversation and mutual support, this series encourages empowerment, fosters understanding, and celebrates the shared and varied journeys of women from all walks of life.

Looking for a way to boost your mental well-being while meeting fellow students? Join our Mental Health Walking Group at ÐãÉ«Ö±²¥â€™s Macdonald Campus! Take a break from your routine and explore the scenic trails around campus in a supportive and relaxed environment. Walking together is a great way to reduce stress, increase physical activity, and connect with others in the Mac community.

What to expect: Weekly walks through campus, a chance to meet new people and build community, conversations that promote wellness and connection, and fresh air and movement to support your mental health.

Open to all students at Macdonald Campus. Comfortable footwear recommended. Bring a water bottle and a friend! Meeting Point: Centennial Centre Entrance Courtyard

This 6 session group will introduce participants to a variety of cognitive-behavioral therapy (CBT) techniques to help manage anxiety and depression, including strategies for relaxation, improving mood, managing stress, and achieving more balanced thinking.

The Living with Loss Support Group aims to provide a nurturing space for individuals struggling with the recent or past loss of a loved one to share their grief, while finding comfort and understanding from others who are on a similar path. By connecting with others who share similar experiences, we will navigate the journey of loss together, learn coping strategies, and receive emotional support as we foster resilience.

The goal of an ACT (Acceptance & Commitment Therapy) group is to help participants create a rich, full, and meaningful life, while accepting the pain that inevitably goes with it. In this six-session group, participants will learn psychological skills to handle painful thoughts and feelings effectively, in order to reduce their impact and influence. In ACT, we set out to fundamentally transform our relationship to thoughts and feelings by using core processes such as acceptance and mindful choice. We will also help participants clarify what’s truly important and meaningful to them (values) and use that knowledge to guide and motivate life-enriching action.

Description coming soon.

This brief art therapy group will use exploration through visual arts media to process and gain insight around anxiety and mood. Art activities aimed towards relaxation, stress management and self-expression as well as group discussion and self-reflection will be integrated each week.

Description coming soon.

Mindfulness and self-compassion focus on accepting our experiences and being kind to ourselves, especially when we are feeling down or stressed. Research has supported that mindfulness and self-compassion can be incredibly effective in moderating stress and anxiety. This group is intended for students who are thinking about slowing down and being less anxious- but do not know how to!

Description coming soon.

This group will be an opportunity to heal the body from symptoms related to trauma, stress, anxiety or post-traumatic stress disorder (PTSD). Yoga is an effective tool to actively reconnect to the body, safely tune in to the mind, and transform disruptive patterns. This unique therapeutic program will integrate gentle yoga postures, breath work, meditation, open conversation and psycho-education about the effects of trauma and stress on the body.

Description coming soon.

This trauma focused therapy group is intended for students who experience PTSD symptoms and related conditions as a result of sexual trauma. The goal of Cognitive Processing Therapy is to improve one’s understanding of PTSD, reduce distress related to trauma memories, decrease emotional numbing and avoidance, decrease anxiety, guilt/shame, and improve day-to-day living. All participants will be required to meet for an assessment prior to acceptance to the group. Participants will be expected to complete regular weekly out-of-session practice assignments.

Description coming soon.

In Dialectical Behavioural Therapy (DBT), dialectical refers to the co-existence of the opposites. In using the Dialectical Behavioural model, we learn to increase our awareness, to be mindful about how we affect and get affected by these dynamics in our lives. We learn to use that mindfulness toward increasing our tolerance in relation to the coexistence of the opposites in our lives using emotional regulation. This usually helps us develop more control on various aspects of our personhood to be able to then change our behavioural outcomes in a way that improves our life experience in different ways such as in our own personal lives via self-regulation, and in our social interactions. The key is to do this by setting our intentions. This is possible by creating SMART goals for what we want to improve or change. Eventually, it becomes easier with persistence to set and work with goals, which will help us feel better. This group is a combination between educational skill training and therapeutic homework and in-group exercises that are aimed to help you grow and improve the quality of your life.