Student Wellbeing Service

Wellbeing Events, Courses and Workshops A selection of engaging personal development events, courses and workshops to help you get the best out of life at University

Autumn Programme 2017

Events, Courses and Workshops Autumn 2017 From Sept 27 the Wellbeing Café runs every Wednesday in term time from 4.00 – 5.30 (see p.4)

Introduction to CBT

Tues

1.30 – 3.00

see p.8

University life: survive and thrive

Tues

3.30 – 4.30

see p.6

Oct 11

University life: survive and thrive

Wed

3.30 – 4.30

see p.6

Oct 17

From stress to success – course (wk1 of 4)

Tues

1.30 – 3.00

see p.8

Oct 18

Getting a better night’s sleep

Wed

2.00 – 3.30

see p.10

Introduction to compassionate mind

Wed

2.30 – 4.00

see p.15

Developing mindfulness A – 6wk rolling prog. (wk1)

Wed

4.00 – 5.00

see p.20

Oct 24

From stress to success (wk2)

Tues

1.30 – 3.00

–

Oct 25

Stress less, stay well

Wed

2.00 – 3.30

see p.11

Mood boost

Wed

2.30 – 4.00

see p.16

Developing mindfulness A – 6wk rolling prog. (wk2)

Wed

4.00 – 5.00

see p.20

From stress to success (wk3)

Tues

1.30 – 3.00

–

Introduction to compassionate mind

Tues

3.00 – 4.30

see p.15

Developing mindfulness B – 6wk rolling prog. (wk1)

Tues

5.00 – 6.00

see p.20

Keep calm and carry on

Wed

2.00 – 3.30

see p.9

From procrastination to productivity

Wed

2.30 – 4.00

see p.17

Developing mindfulness A – 6wk rolling prog. (wk3)

Wed

4.00 – 5.00

see p.20

From stress to success (wk4)

Tues

1.30 – 3.00

–

Managing emotions – course (wk1 of 3)

Tues

1.30 – 3.00

see p.21

Mood boost

Tues

3.00 – 4.30

see p.16

Developing mindfulness B – 6wk rolling prog. (wk2)

Tues

5.00 – 6.00

see p.20

A survival guide to panic

Wed

2.00 – 3.30

see p.12

Sensational strategies

Wed

2.30 – 4.00

see p.17

Developing mindfulness A – 6wk rolling prog. (wk4)

Wed

4.00 – 5.00

see p.20

Tues

1.30 – 3.00

see p.10

Managing emotions – course (wk2)

Tues

1.30 – 3.00

–

From procrastination to productivity

Tues

3.00 – 4.30

see p.17

Developing mindfulness B – 6wk rolling prog. (wk3)

Tues

5.00 – 6.00

see p.20

Wed

2.00 – 3.30

see p.8

Escaping the perfectionist trap

Wed

2.30 – 4.00

see p.18

Developing mindfulness A – 6wk rolling prog. (wk5)

Wed

4.00 – 5.00

see p.20

Oct 10

Oct 31

Nov 1

Nov 7

Nov 8

Nov 14 Getting a better night’s sleep

Nov 15 Introduction to CBT

2

Nov 21 Keep calm and carry on

see p.9

Tues

1.30 – 3.00

Managing emotions – course (wk3)

Tues

1.30 – 3.00

–

Sensational strategies

Tues

3.00 – 4.30

see p.17

Developing mindfulness B – 6wk rolling prog. (wk4)

Tues

5.00 – 6.00

see p.20

Wed

2.00 – 3.30

see p.8

Facing feelings

Wed

2.30 – 4.00

see p.18

Developing mindfulness A – 6wk rolling prog. (wk6)

Wed

4.00 – 5.00

see p.20

Tues

1.30 – 3.00

see p.11

Escaping the perfectionist trap

Tues

3.00 – 4.30

see p.18

Developing mindfulness B – 6wk rolling prog. (wk5)

Tues

5.00 – 6.00

see p.20

Wed

2.00 – 3.30

–

Introduction to compassionate mind

Wed

2.30 – 4.00

see p.15

Developing mindfulness A – 6wk rolling prog. (wk1)

Wed

4.00 – 5.00

see p.20

A survival guide to panic

Tues

1.30 – 3.00

see p.12

Facing feelings

Tues

3.00 – 4.30

see p.18

Developing mindfulness B – 6wk rolling prog. (wk6)

Tues

5.00 – 6.00

see p.20

From stress to success (wk3)

Wed

2.00 – 3.30

–

Mood boost

Wed

2.30 – 4.00

see p.16

Developing mindfulness A – 6wk rolling prog. (wk2)

Wed

4.00 – 5.00

see p.20

Dec 12 Developing mindfulness B – 6wk rolling prog. (wk1)

Tues

5.00 – 6.00

see p.20

Dec 13 From stress to success (wk4)

Wed

2.00 – 3.30

–

Wed

4.00 – 5.00

see p.20

Nov 22 From stress to success – course (wk1 of 4)

Nov 28 Stress less, stay well

Nov 29 From stress to success (wk2)

Dec 5

Dec 6

Developing mindfulness A – 6wk rolling prog. (wk3)

TO BOOK please contact Student Wellbeing: Telephone: 023 9284 3466

Email: [email protected]

or drop in to Student Wellbeing Reception on the 2nd floor of the Nuffield Centre Student Wellbeing Service Department for Curriculum & Quality Enhancement The Nuffield Centre, St Michael’s Road Portsmouth, PO1 2ED For more information see: www.myport.ac.uk and search for ‘wellbeing’

follow us on Facebook: UoP Student Wellbeing Service follow us on Twitter: twitter.com/UoPWellbeing

search for the ‘WhatsUp’ app on your smartphone at: http://appsanywhere.port.ac.uk 3

The Wellbeing Café The Wellbeing Café is a friendly place to meet other students, have a chat over free tea or coffee, play board games, or take part in informal wellbeing activities with likeminded people. The Café is run jointly by the student-led Wellbeing Society and the Student Wellbeing Service and the activities are suggested and developed by the students who attend. Creative activities such as mindful drawing and colouring or crochet have been very popular, as well as brief and informal presentations about a wide range of topics like music and mood, managing exam stress, and how to get a good night’s sleep. There are always board games and crafts available for those who may choose not to take part in the activities on offer. You can come alone and meet people there, or come along with friends! Just turn up and you will receive a warm welcome and free tea, coffee, and biscuits.

Weekly activities are posted on our Facebook page: University of Portsmouth Student Wellbeing Service

Dates: Every Wednesday during term-time Time: 4 – 5.30pm Venue: Café Coco (please use the entrance at the back next to the Students’ Union office as the front entrance is closed during the Wellbeing Café)

“It’s relaxed and easy to talk to people” “I like the friendly service and variety of activities!”

4

Wellbeing courses and workshops Throughout the academic year, the Student Wellbeing Service runs a series of workshops and courses for students (see pages 2–3). They are designed to provide a range of opportunities for personal development alongside support for some of the common issues students face. This year’s programme will help to improve wellbeing as well as providing useful skills for a healthy and balanced life, relationships, and employability. All courses and workshops are run in small groups and offer a chance to share and learn from others in a confidential and relaxed environment. You will not be asked to share personal or sensitive information but will be encouraged to practise strategies and implement them into your own life. The majority of the workshops can be attended as individual sessions, to make them more accessible for busy students. But for greater understanding and benefit, we have arranged the workshops into three themed series which can each be attended as short courses. Each series runs as a rolling programme, so in most cases you can start the course anywhere in the series. The three themes are: 1. CBT skills for life (see p.7) 2. Being a better friend to yourself (see p.14) 3. Mindfulness (see p.19) All courses and workshops take place on a Tuesday or Wednesday afternoon in the Nuffield Centre and are only available to current students of the University of Portsmouth. Booking is essential and places are limited. TO BOOK please contact Student Wellbeing: Telephone: 023 9284 3466 Email: [email protected] or drop in to Student Wellbeing Reception on the 2nd floor of the Nuffield Centre

5

University life: survive and thrive Starting at university can mean making big lifestyle changes for some and may involve leaving home and living independently, meeting new people and making new friends, new ways of working and self-directed study, etc. While this can be fun and exciting, it can also be challenging and stressful at times and it can take a while to settle in to a new routine and environment. These workshops will provide ideas, suggestions and information about ways to manage these changes, develop independent life skills, stay safe and well, and make valuable new connections to create your own ‘home away from home’. You will also find out about all the support available to help you survive, thrive, and get the best out of life at university! This 60-minute workshop runs twice during the Autumn teaching block. Dates and times: Tuesday, October 10 Wednesday, October 11

“

3:30 – 4:30pm 3:30 – 4:30pm

I gained really useful skills for everyday life

”

connect...

To book – phone: 023 9284 3466 or email: [email protected] 6

An introduction to the ‘CBT skills for life’ series Cognitive Behavioural Therapy (CBT) is based on the scientifically supported assumption that most emotional and behavioural reactions are learned. Therefore, it helps us to unlearn our unwanted reactions and to learn a new way of responding to the challenges we may face. The educational emphasis of CBT has an additional benefit – it leads to long term results. When we understand how and why we are doing well, we know what to do to continue doing well. CBT recognises that how we think (cognition), how we feel (emotion), and how we act (behaviour) interact together, and impact on each other. Specifically, our thoughts and behaviour influence our feelings. For example, negative thought cycles (e.g. repetitive worrying) can cause us distress and make us behave undesirably (e.g. withdrawing or avoiding), resulting in problems. The CBT series of workshops and the From stress to success courses are based on these ideas and offer strategies and skills that will improve your ability to manage stress, be assertive, develop better sleeping habits, cope with and reduce anxiety, and to get a better experience of life overall.

The Thoughts, Feelings and Actions Triangle FEELINGS

THOUGHTS

ACTIONS

These workshops and the From stress to success courses are run by practitioners from Talking Change, the NHS psychological therapies service (see p.13), in association with the UoP Student Wellbeing Service. To enrol for these ‘CBT skills for life’ courses and workshops you need to be registered with a Portsmouth GP. 7

From stress to success (includes information on ‘Introduction to CBT’ workshop) This is a course run by practitioners from Talking Change, the NHS psychological therapies service (see p.13), in association with the UoP Student Wellbeing Service. To enrol for this course you need to be registered with a Portsmouth GP. This is a skills-based course designed to help students understand and manage the impact of stress more effectively. It will focus on work/life balance, time management, communication skills, assertiveness, negative thinking, problem solving, and relaxation. The course uses techniques from cognitive behavioural therapy (CBT), a well-proven educational psychological approach that emphasises the influence of thinking on our moods and behaviour. It is mandatory that you first attend the Introduction to CBT workshop before enrolling onto the From stress to success course. This is so that you can make an informed decision about making the commitment to attend the full course. This 90-minute workshop will take place a week before the course starts. The full course will run twice (first on Tuesdays, then on Wednesdays) in the Autumn teaching block and will be weekly, consisting of four 90-minute sessions. Participants will need to commit to attending all four From stress to success sessions to benefit most, as each builds on the previous one, so do check your availability before signing up. Start dates and times: Tuesday, October 10 Wednesday, November 15

1:30 – 3pm 2 – 3:30pm

(These dates include the mandatory ‘Introduction to CBT’ workshop that takes place a week before the course starts.)

“

It has helped me to think about things in a clearer more logical way and made me feel like I am not the only one who experiences these things

”

To book – phone: 023 9284 3466 or email: [email protected] 8

Keep calm and carry on This workshop is run by practitioners from Talking Change, the NHS psychological therapies service (see p.13), in association with the UoP Student Wellbeing Service. To enrol for this workshop you need to be registered with a Portsmouth GP. We will focus on how you can reduce and cope better with anxiety and worries. If you find that you’re worrying all the time, perhaps about things that are a part of everyday life, or about things that aren’t even likely to happen, then this workshop is for you. Based on cognitive behavioural therapy (CBT) a well-proven psychological approach, this workshop will introduce you to techniques to help you identify and manage the triggers and symptoms of anxiety and to introduce you to skills to help you manage your anxiety and worries more effectively. This 90-minute workshop runs twice during the Autumn teaching block, and works well alongside A survival guide to panic and Getting a better night’s sleep workshops as a short course in understanding and addressing anxiety-based issues. Dates and times: Wednesday, November 1 Tuesday, November 21

“

2 – 3.30pm 1:30 – 3pm

Gave me new and healthier ways of dealing with worry and stress, and helped me cope better with my anxiety

”

take notice...

To book – phone: 023 9284 3466 or email: [email protected] 9

Getting a better night’s sleep This workshop is run by practitioners from Talking Change, the NHS psychological therapies service (see p.13), in association with the UoP Student Wellbeing Service. To enrol for this workshop you need to be registered with a Portsmouth GP. This workshop explains the science behind sleep and introduces you to evidence-based strategies effective in managing sleepless nights. It will focus on understanding ‘normal’ sleep in comparison to insomnia. With lots of simple strategies to try and an explanation as to how they can help, this workshop provides a good introduction to the Cognitive Behavioural Therapy for Insomnia (CBT-i) programme that is delivered at Talking Change. Research shows that sleeplessness has detrimental long term effects on our bodies and is caused by (and exacerbates) stress, directly impacting our wellbeing. This workshop works well alongside A Survival Guide to Panic and Keep Calm and Carry On workshops as a short course in understanding and addressing anxietybased issues. This 90-minute workshop runs twice during the Autumn teaching block. Dates and times: Wednesday, October 18 Tuesday, November 14

“

2 – 3:30pm 1:30 – 3pm

It is nice to feel I am not alone

”

To book – phone: 023 9284 3466 or email: [email protected] 10

Stress less, stay well This workshop is run by practitioners from Talking Change, the NHS psychological therapies service (see p.13), in association with the UoP Student Wellbeing Service. To enrol for this workshop you need to be registered with a Portsmouth GP. This workshop provides a good taster session and will focus on giving you skills and techniques to help manage stress more effectively. It will begin to explore what causes us to feel stressed and help give a better understanding on how we can tackle stress and break out of the vicious cycle. Techniques from cognitive behavioural therapy (CBT) will be used in this workshop, a well-proven educational psychological approach that emphasises the influence of thinking on our moods and behaviour. This 90-minute workshop runs twice during the Autumn teaching block. Dates and times: Wednesday, October 25 Tuesday, November 28

“

2 – 3:30pm 1:30 – 3pm

Really made me think about what exactly is stressing me out and how to overcome it

”

keep learning... To book – phone: 023 9284 3466 or email: [email protected] 11

A survival guide to panic This workshop is run by practitioners from Talking Change, the NHS psychological therapies service (see p.13), in association with the UoP Student Wellbeing Service. To enrol for this workshop you need to be registered with a Portsmouth GP. This workshop is designed to take some of the fear out of panic attacks. By understanding what panic attacks are and why we have them, we can start to understand how to cope with them better. Participants will learn the science of panic attacks, why it is they keep on happening and what can be done to help. The workshop aims to teach how to take the power out of panic and to help you regain control of your life. This 90-minute workshop runs twice during the Autumn teaching block. Dates and times: Wednesday, November 8 2 – 3:30pm Tuesday, December 5 1:30 – 3pm

“

Has helped me to understand and cope better with my anxiety

”

be active...

To book – phone: 023 9284 3466 or email: [email protected] 12

Some of the courses and workshops in our programme are run by Talking Change, a Solent NHS Trust self-help and talking therapies service providing the regional delivery of the national Improving Access to Psychological Therapies (IAPT) programme. Alongside individual meetings and guided self-help, Talking Change regularly run courses on managing anxiety and stress. To access Talking Change or their courses and workshops students need to be registered with a Portsmouth GP and this is indicated in the course details in this programme. Although GPs will not routinely be informed of students’ attendance on a course or workshop, Talking Change would contact them (or another appropriate NHS healthcare professional) if they were concerned about a student being at risk of self-harm or suicide (every effort would be made to discuss this with the student) in line with NHS procedures. Any correspondence would become part of the student’s NHS medical records and might result in contact from their GP surgery / another NHS professional. Referral information will be stored on the secure Talking Change electronic record system. More information about Talking Change is available at: www.solent.nhs.uk/talkingchange

The five ways to wellbeing Research has demonstrated that there are five simple actions we can take to guarantee an improvment in our sense of daily wellbeing – giving, being active, learning, connecting and taking notice and these are outlined on the back of this booklet. The content of our courses and workshops is informed by this approach and by other evidenced-based interventions effective in improving psychological wellbeing. Download the report at: www.neweconomics.org/2011/07/five-ways-well-newapplications-new-ways-thinking/

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An introduction to the ‘Being a better friend to yourself’ series The starting place for this series of workshops is the recognition that we are each the product of our multi-faceted human history – that of our species, our culture, our family and our individual life story. We are mostly ignorant of the ways that our minds have been shaped by these influences, and this lack of awareness about our human mental equipment can interfere with our ability to function at our best. The ‘Being a better friend to yourself’ series introduces a framework for understanding the mental processes that operate in each of us – why we have them, how they help or hinder us, and how to keep them in balance when faced with life’s inevitable challenges. The model we are using is the Compassionate Mind Model (as conceptualised by Professor Paul Gilbert), which groups our emotional processes into three systems. What we have learned in previous experiences will impact on how these systems respond to external events and to the activation of each other. When they are working well, they motivate us to take care of our needs, but at times when life isn’t plain sailing we can get stuck in unhelpful loops where we do something that we expect to make us feel better, but it actually makes the problem worse. Soothing system: Focused on contentment and safeness

Drive system: Focused on doing and achieving

Threat system: Focused on self-protection

The “Compassionate Mind” is all three systems working together, recognising that when things are tough, we need strength, courage, and kindness to help us bear uncomfortable feelings and to do what needs to be done to regain balance within our lives. The scientific evidence suggests that we are much more effective when we are self-compassionate rather than self-critical and yet, most of us find it hard to let go of that self-critical voice and instead treat ourselves with great cruelty. Most of us know how to be a friend to another person in difficult times, what this series of workshops aims to do is help you to ‘Be a better friend to yourself’. 14

Introduction to compassionate mind This workshop offers an introduction to the concepts of the compassionate mind as developed by Professor Paul Gilbert. Armed with this understanding you will be able to benefit from its application in many areas of your life like building positive relationships (with others as well as yourself), increasing emotional resilience and conscientiousness, and feeling more optimistic. The ideas of self-compassion are evidence-based and promote the concept of being self-compassionate as a significantly healthier way to relate to ourselves. The aim of these workshops is to teach an understanding of the theory behind self-compassion and to introduce and practice some self-compassion techniques to help you thrive personally and academically. Understanding why it is good to replace counter-productive self-criticism and selfjudgement with greater tolerance, kindness, and self-compassion (as well as why you won’t want to let these facets go), will help you to realise what is really holding you back and support you in stepping out of the vicious cycle of self-judgement! This 90-minute workshop runs three times during the Autumn teaching block. Dates and times: Wednesday, October 18 2:30 – 4pm Tuesday, October 31 3 – 4:30pm Wednesday, November 29 2:30 – 4pm

“

This workshop made me realise I am normal; that I am not worthless and that there’s no harm in loving myself

”

give... To book – phone: 023 9284 3466 or email: [email protected] 15

Mood boost This is a motivating, practical session for students who regularly experience low mood. It is based on tried and tested ways of expanding our influence over our moods and is designed to help identify personal and effective mood lifting strategies. Sometimes we know that something needs to change so that our mood will improve, or so that it won’t dip in the way we are used to, but we can’t seem to think what that something is. This workshop will help you to identify the patterns of thought and behaviour that can contribute to low mood and will introduce you to strategies and ideas for reassessing the ones you use. Equipped with these tools for boosting your mood and building your resilience, you will be able to improve how you take care of yourself as you negotiate the challenging ups and downs of life. This 90-minute workshop runs three times during the Autumn teaching block. Dates and times: Wednesday, October 25 Tuesday, November 7 Wednesday, December 6

“

2:30 – 4pm 3 – 4:30pm 2:30 – 4pm

The workshop encouraged positive thinking and helped me to realise I was not alone; it also provided me with skills to help myself!

”

be active... To book – phone: 023 9284 3466 or email: [email protected] 16

From procrastination to productivity Procrastination is the avoidance of a task that needs to be done – postponing it until tomorrow what can be done today. If every time you sit down to do some work you find yourself diverting to something less important and repeatedly putting things off to the last minute, then this workshop could help. Participants will gain insight into why they procrastinate and how they can change their procrastinating habits to become efficient and use their time productively. This workshop will provide well-proven tips and strategies to help you improve motivation, planning, and organization, to stop putting things off and support you to reap the benefits of your hard work and fulfil your full potential. This 90-minute workshop runs twice during the Autumn teaching block. Dates and times: Wednesday, November 1 Tuesday, November 14

“

2:30 – 4pm 3 – 4:30pm

I have often been too embarrassed or ashamed to talk about procrastination and talking about was really helpful

”

Sensational strategies We all learn better and achieve more when we are in a calm and alert state, but it’s not always easy to stay that way. We can lose focus when we are either agitated and stressed, or tired and lethargic, and this can affect how we feel, what we do, and how well we do it. This workshop will explore how you can use your senses to change your levels of alertness and stabilise your mood and energy levels so that you can function at your best. You will learn about how your senses can affect the way your brain works and have opportunities to try out practical ideas to regain balance, and discover which sensational strategies work best for you! This 90-minute workshop runs twice during the Autumn teaching block. Dates and times: Wednesday, November 8 Tuesday, November 21

“

2:30 – 4pm 3 – 4:30pm

Boosted my mood and gave me tools to improve my wellbeing

”

To book – phone: 023 9284 3466 or email: [email protected] 17

Escaping the perfectionist trap This workshop explores the paradox that perfectionist aspirations and behaviours can often result in poorer performance, high levels of anxiety, and an unrewarding lifestyle. The focus is on increasing our understanding of what drives perfectionism and finding ways to develop less self-punishing strategies for success. This 90-minute workshop runs twice during the Autumn teaching block. Dates and times: Wednesday, November 15 2:30 – 4pm Tuesday, November 28 3 – 4:30pm

“

It’s so much easier to identify the aspects (of perfectionism) when you see them in others and discuss them; it helped me to feel normal again

”

Facing feelings Developing a better understanding of the complex feelings we have and finding ways to live with and express our emotions more constructively that can improve self-esteem and our relationships with family, friends, partners, and colleagues. This workshop draws on proven techniques to improve our ability to understand, accept and manage difficult feelings, and to increase our tolerance of distress. The focus is on gaining skills to increase self-awareness and to improve understanding of ourselves and others. There will be no expectation to share personal information or experience. This 90-minute workshop runs twice during the Autumn teaching block. Dates and times: Wednesday, November 22 2:30 – 4pm Tuesday, December 5 3 – 4:30pm

“

I feel like my life made sense Helped me to be more accepting towards my feelings

”

To book – phone: 023 9284 3466 or email: [email protected] 18

An introduction to the ‘Mindfulness’ series Do you find yourself worrying a lot even when you are doing something relaxing? Are you finding that you’re unable to let go of something that happened earlier even when you are trying to enjoy a night out with friends? Is your anxiety about your future stopping you from taking action now? You’re not alone. These thought patterns are very normal. As normal as they are, you might want to make some changes if you find yourself regularly feeling drained, overwhelmed, and exhausted by the judgemental chatter in your head. In today’s society, due to the busy lives we lead and the pressures we experience, most of us find it difficult to ‘declutter’ mentally and emotionally at times. We are so caught up in our thoughts and emotions that we don’t really stop to notice what’s driving us. Practicing mindfulness means directing your attention to your here-and-now experience of the present moment. At its most basic, mindfulness is a form of selfdiscipline which, with practice, can offer us the opportunity to become more aware, from moment to moment, about how we respond to the world and what it offers us. This can help us to enjoy the world around us more and understand ourselves better. Generally, our clever brains operate on automatic and we tend towards doing what we’ve always done. Practicing noticing what’s going on can help us identify habitual patterns when they have become unhelpful and be aware when they are playing out. Being mindful can allow us the opportunity, in a given moment, to become aware of the options we have, and might not have seen before. Studies show that practising mindfulness can have many benefits and can cultivate insight, clarity and understanding. Each person’s journey towards increased mindfulness is unique and will depend on whether you think the practice is helpful to you and how much you practice. The results you personally will get from being more aware cannot be predicted, but the aim of this series is to introduce you to the skill of mindfulness so you can find out for yourself.

19

Developing mindfulness Mindfulness is a skill that can be practised and harnessed. The course will simply offer you the opportunity to practice mindfulness alongside other students and share the experience. We meet together for an hour to do some gentle exercises and our discussion is confined to information about those practices. You will be asked to do a daily five-minute practice of mindfulness of the breath and you will be encouraged to develop your awareness of the theme of each session in your own time during the week following. The courses consist of six sessions, focusing on a different theme each week and repeating throughout term-time from October to December, so you can join at any time. Once you start you are asked to come along to the six sessions consecutively if possible. You will then have the opportunity to stay on and repeat sessions should you wish (providing there are spaces). This may help you to maintain a mindfulness practice. There are two courses which are the same but run independently, so you will be asked which course you want to attend, either Course A (Wednesdays 4–5pm) or Course B (Tuesdays 5–6 pm). These rolling programmes are run weekly during the Autumn teaching block, consisting of one 60-minute session each. Start dates and times: Course A: Wednesdays Course B: Tuesdays

“

October 18 – December 13 October 31 – December 12

4 – 5pm 5 – 6pm

Very relaxing and positive Helped change my attitude towards myself

”

take notice... To book – phone: 023 9284 3466 or email: [email protected] 20

Managing emotions This course will teach strategies to help manage difficult emotions and to improve your interpersonal relationships. If you regularly find yourself feeling distressed and unable to understand why or to prevent yourself acting in ways you know to be unhelpful, this practical course could be for you. Participants will learn how to develop skills to improve communication, problem solving, and decision making. There will be opportunities to discover what works best for you when managing difficult feelings and to practise and consolidate your new skills in a fun and supportive environment. The course runs for three weeks with a 90-minute session each week. Participants will need to attend all three sessions to benefit most, as each builds on the previous one, so do check your availability before signing up. Access to this course is by invitation only for students who have registered with the Student Wellbeing Service. There will also be the opportunity to attend a weekly support group. Start date and time: Tuesday, November 7

“

1.30 – 3pm

It’s nice to hear someone explain what I am feeling rather than me thinking it is only me and that nothing can help

”

connect...

To book – phone: 023 9284 3466 or email: [email protected] 21

The Wellbeing Festival A celebration of all things that support us in our quest for wellbeing! Following on from the success of previous years, the Student Wellbeing Service and a student project committee are preparing an afternoon of activities to showcase what Portsmouth has to offer in supporting, encouraging and inspiring us all in maintaining our personal wellbeing. From good foods to boost our energy, yoga to stretch and relax, drumming to energise, and sports to help us connect and get active – we shall have it all under one roof in the Third Space, along with information, advice and performances. In the lead up to the Festival day, there will be other events across the University on the theme of the Five Ways to Wellbeing and the Wellbeing Café will be running taster sessions on each of the Five Ways from the start of term in January. No need to book – just turn up! Date: Wednesday, 7 February 2018 Time: 1 – 4pm Venue: Third Space, Students’ Union

n g i e b l l e W

te! Save the da Wednesday, 7th February 2018 1 – 4pm 3rd Space, Students’ Union

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Celebrating th e five ways to wellbeing Connect Be active Take notice Keep learning Give

Online courses & support Silvercloud Free, secure, and immediate access to four student-centred online modules for tackling stress, anxiety, low mood/depression, or body image issues. Learn to apply skills, using research-proven CBT (cognitive behavioural therapy) methods, in your own time and at your own pace. Register via: https://ports.silvercloudhealth.com/signup/portsmouthac/ You can use your University of Portsmouth email address to set up your account, but no one else will have access to it.

WhatsUp? WhatsUp? is a smartphone app for University of Portsmouth students, offering 24/7 safeguarding, wellbeing, and emotional health support. This app provides a secure, confidential, and personal space to monitor your mood and express thoughts, feelings, and emotions. online messaging with Wellbeing advisors

ask a question raise a concern for someone

personal journal

Wellbeing contacts

inspirational notifications

rate your mood

wellbeing notifications

WhatsUp? is supported by the Student Wellbeing Service during daytime working hours. Messages sent out of hours will be picked up the next working day. Out of hours the app provides details for the 24/7 support available from the Samaritans. Search for ‘WhatsUp’ at http://appsanywhere.port.ac.uk on your smartphone and sign up using your University of Portsmouth Student ID. Once your sign up has been validated you will be able to use the app anonymously – the only reason we would find out who you are is if we had serious concerns that you were at risk of harming yourself or somebody else. 23

The five ways to wellbeing... be active Go for a walk or run. Step outside. Cycle. Play a game. Garden. Put music on and dance. Exercises that suit our level of mobility and fitness make us feel good. Research shows that physical activity will invigorate and energise us while keeping us in good health.

keep learning Try something new. Rediscover an old interest. Sign up for a course. Fix a bike. Learn to play an instrument or how to cook your favourite food. Find out something about your work colleagues or neighbours. Setting ourselves challenges we will enjoy achieving can be fun and builds confidence and improves wellbeing.

give Do something nice for a friend or a stranger. Thank someone. Smile. Volunteer your time. Look outward as well as inward. Recognising that our happiness is linked to the wellbeing of the wider community can be rewarding and creates lasting connections with the people around us.

connect Connect with the people who matter to us or who we see every day – with family, friends, colleagues and neighbours, the person at the supermarket check-out, the waitress in the café. Our friends, our family and our community can be the cornerstones of our life and building connections will support and enrich us every day.

take notice Be curious. Catch sight of the beautiful. Remark on the unusual. Notice the changing seasons, the shifts in temperature, the movement of the breeze. Savour the moment, whether travelling to work, eating lunch or talking to friends. Becoming more aware of the world around us and reflecting on our experiences helps us to appreciate what really matters.