Programs - Student Wellness Centre

GradChats: Drop-in for Graduate Students

Starting January 19th

Wednesdays, 5:00-5:50pm

Location: Virtual

A graduate student from the SWC’s Graduate Wellness Team will be co-facilitating the drop-in each week, alongside Sheila Ortlieb from the counseling team. This is not a formal therapy group, rather it is a space for graduate students to connect across shared experiences of a general theme each week, with the help of skilled facilitators.…

International Students: Meet Your Neighbours

January 27th - April 7th

Thursdays, 12:30-1:20pm

Location: Virtual/In person

Meeting new people can be difficult as an International student (even without a pandemic!).This weekly virtual drop-in group will help you connect with other International students at McMaster. Bring your lunch if you'd like, or just come and chat about what's on your mind! This group is facilitated by Zeinab Khawaja, a Health Promoter at…

ACT on Anxiety

Spring: May 4 - May 25

Wednesdays 1:30 PM-3:30 PM EST

Location: In - Person & Virtual (Hybrid Model)

Participants will learn Acceptance & Commitment Therapy strategies to decrease the impact of anxious thoughts, feelings, sensations, and memories on living a valued life. To register, contact Carla Glanville at glanvic@mcmaster.ca

Dialectical Behaviour Therapy

Starting May 19th

Thursdays 3:30-5:30pm EST

Location: PGCLL 207 (Inside the Student Wellness Lounge)

DBT- Interpersonal Effectiveness: learning strategies to help navigate all relationships; by asking for what you need, saying no and yes in line with your boundaries and negotiating conflict. This group will include learning and using some tools in distress tolerance to help manage the emotional distress that can arise when facing interpersonal difficulties as well…

Managing Your Worry and Anxiety

Wednesdays, Starting May 4th

Fridays 10:30am - 12:15pm

Location: In Person

The Managing Your Worries and Anxiety Group is a 4-session online therapy group with about 10 to 12 participants. In this group, participants learn tips and tricks to manage anxiety/stress as well some cognitive behavioural therapy (CBT) concepts. CBT is an evidence-based treatment for anxiety as well as other difficulties with mood. The group is…

Mend Your Mood

Starting January 21st

Fridays 12:30 PM-2:30 PM EST

Location: Virtual

This group will focus on developing a better understanding of depression, and learning evidence-based skills to change patterns that trigger depression symptoms. This group will be appropriate for those with mild to moderate symptoms of depression. Pre-group meeting required. Winter 2022 registration is now closed. For more information or to be added to the waitlist,…

Walk in Nature

Winter Term

Wednesdays 12:30 - 1:30pm

Location: Cootes Paradise

Connect with nature and leave your worries behind as you unwind on a walk through Cootes Paradise! Guided by a Health Promoter from the Student Wellness Centre, you’ll be guided on an 50-minute walk through Cootes Paradise and be guided through mindfulness exercises. Meet new friends, learn new skills, and connect with the beautiful nature…

ADHD - Drop-in

Starting January 21st

Fridays 11:30am - 12:30pm

This group provides a space for students to develop new skills and approaches to help minimize the effects of ADHD on daily life. The group will offer opportunities to share with others. Come to one session or come to all. Please send your name to nifakis@mcmaster.ca to receive the link to join the group.

The Food for Thought

Fall and Winter Term (Various dates)

Various Times

Location: Online

Cooking Classes Learn cooking skills in a relaxed and interactive environment. This introductory group will provide the opportunity to explore and practice topics related to cooking skills, meal planning, nutrition, and food safety. Light meal included each week. All skill levels encouraged to join. We encourage sharing of skills and cooking ideas throughout the session.…

StressLess - Drop In

Winter Term, Starting January 25th

Tuesday, 3:30-4:20pmm EST

Location: Virtual

The StressLess drop-in session is designed to explore stress and anxiety, identify stressors, and discuss some stress management strategies. We will introduce mindfulness, tapping, progressive muscle relaxation, and other techniques. Drop-in sessions will be available online. Email Zeinab Khawaja khawaz@mcmaster.ca to receive the link for the online meeting.

Grief Support Circle - Drop-in (Via WebEx)

Monthly Sessions - Starting January 13th

Thursdays, 2:30PM to 4:00PM EST

Location: Virtual - WebEx

This drop in style group is for students who have experienced grief and loss due to the death of a loved one. The group is facilitated by Marybeth from McMaster Open Circle and Simone (Counsellor) from the Student Wellness Centre, and it is open to all students. This group will provide a safe and confidential…

Caring Communities Network

Winter term (Various dates)

Self-paced

Location: Online

Promote wellness within your community (MSU Club or other student group) through the designation of a Wellness Liaison. A Wellness Liaison is someone in your community that can share experiences, resources, and opportunities surrounding health promotion and how to care for your community. They’ll be connected with the Student Wellness Centre as we share learning…

IBPOC Tea and Talk

Second Thursday of every month

5:30PM - 6:20PM

Location: PGCLL 207 (inside PGCLL 201)

Join weekly to discuss various topics ranging from personal, social, political, and academic challenges and pressures faced uniquely by Indigenous, Black and People of Colour at McMaster University. This virtual drop-in group intends to create a safe space to share our voices and uplift one another. Tone of group: Informal, casual, drop-in Location: inside the Wellness Lounge (PGCLL…

Did You Know? HPV

Ongoing

Location: Online

The Did You Know? HPV webinar is designed to give students knowledge about what HPV is and how the vaccine can prevent at least six types of cancers from forming. While HPV and other sexually transmitted infections can be tough to comprehend, this webinar makes HPV easy to understand, provide key Canadian statistics, and a…

McMaster Pen Pals Round 3!

Winter Term (Various dates)

Location: Online

Registration for Winter 2022 Round 3 of Pen Pals opens now! The McMaster Pen Pals program is an initiative to help connect McMaster students who would like to meet new friends virtually (at first!). In the last term, we ran our first two rounds of Pen Pals for this school year and we're so happy…

Fostering Self-Compassion and Mindfulness

Spring Session: June 22 - July 20

Wednesdays 10:00 AM-11:30 AM EST

Location: Virtual

A 5-week online psycho-educational group which explores self-compassion, self-love, and mindfulness. The sessions will focus on defining self-compassion, techniques to challenge the 'inner critic', and strategies to foster self-compassion and mindfulness. To register, contact Simone Gomes (gomessf@mcmaster.ca).

Exploring the Procrastinating Mind

Summer Session: July 5 - August 7

Tuesdays, 10:30-12:30PM

Location: Virtual

Did you know that procrastination has neurobiological roots? This 5-week group is structured to review skills and strategies to increase efficiency and focus when completing tasks. Additionally, this group will explore how to create and maintain new habits. To register for this group, please e-mail Aklima at sarkaraa@mcmaster.ca

Love Better - A Healthy Relationships Group

Spring Session: May 4 - June 1

Wednesdays, 10:00AM to 11:30AM

Location: Virtual

In this 5-week group, participants will learn to identify the differences between healthy and unhealthy romantic relationships. Group topics will cover the following: the qualities of healthy vs. unhealthy relationships, red flags to watch for in dating relationships, attributes to look for when choosing a partner, how to make relationships last, and the importance of…

Mindfulness Approach to Food and Eating

Starting January 24th

Mondays 1:30-3:00pm

This group will us a mindfulness and acceptance approach to address issues surrounding food and eating. The group will provide support with daily struggles related to food, eating and body image. Please send an e-mail to nifakis@mcmaster.ca for more information or to register.

SMART Recovery — Addiction Support

Every Wednesday of the Winter Semester, Starting February 9th

Wednesdays, 4:30-5:30pm

At meetings, participants help one another resolve problems with any addiction (to drugs or alcohol or to activities such as gambling, over-eating, video gaming, etc.). Participants find and develop the power within themselves to change and lead fulfilling and balanced lives guided by SMART Recovery's science-based and sensible 4-Point Program. Despite the SMART Recovery Program being abstinence-based, people are welcome…

You Belong in the Room

May 4 - June 1

Wednesdays, 1:30pm - 3:00pm

Location: Virtual

Why do feelings of inadequacy follow me? Let’s explore the imposter syndrome phenomenon from a unique Black perspective that is internalized through structural anti-Blackness. In this 5-week group session, Black students will reflect on lived experiences to identify, understand feelings of impostering and learn its impact with mental distress. We will discuss what’s harming your…

Stepping Out of Social Anxiety

Spring Session: May 11 - June 1

Wednesdays, 3:30 - 5:30pm

Location: Virtual

In a small group setting, participants will learn to define social anxiety and talk more effectively about it with others. Using CBT and narrative therapy skills, participants will learn practical ways to cope with the socially anxious thoughts, emotions, and behaviours. Group topics will cover the following: 1) Defining and externalizing social anxiety 2) Models…

Building Self-Esteem

April 28th - June 23rd

Thursdays, 1:30pm-3:30pm

Learn about low self-esteem - how it develops, how it’s maintained, and how to address this problem. In this 9 week group, we’ll use cognitive behavioural therapy (CBT) to change your unhelpful thinking patterns and beliefs, as well as any unhelpful style of behaving to bring about a change in how you see yourself and…

Hack Your Mind

February 2nd - April 13th

Wednesdays, 10:30-12:30pm

Location: Virtual

10 week group that focuses on teaching structured Cognitive Behavioral Therapy (CBT), mindfulness and additional theories to address anxiety and depression related concerns. The format of the group includes PowerPoint, information sheet, and structured takeaway-work to support in building and maintaining learned skills. Pre-registration meeting required. Registration will begin in January 2022. For more information…

Trauma Informed Yoga

Starting January 17th

Mondays, 6:30-7:30pm

In this yoga class, participants will learn emotional regulation skills through breath and mind-body awareness. Participants will be encouraged to find balance in the nervous system and learn tools to draw attention to mindfulness. Participants will be guided through grounding exercises and will learn coping skills to find individual safety and security through asana (body…

Sleep & The Anxious Mind

Starting May 3rd

Tuesdays, 1:30-3:00pm

Location: Virtual

In this group, participants will learn connections between sleep, the brain, and mood regulation. Group members will learn strategies to improve sleep hygiene, calm the anxious mind, and create daily routines that allow for improved wellness. Group members will have the opportunity to share their own experiences to help break the feelings of isolation that…

Perfectionism in Perspective

Spring Session: May 3 - May 31

Tuesdays, 10:30-12:30PM

Location: Virtual

The Perfectionism group is a 5-week, online psychoeducational group. Participants will learn to define perfectionism as it applies to their lives, and learn practical strategies to cope with perfectionistic behaviours. Group topics will cover the following: 1) What is perfectionism? 2) What keeps perfectionism going? 3) Reducing perfectionistic behaviour and challenging perfectionistic thinking 4) Adjusting…

Art & Emotions

January 25th - March 29th

Tuesdays, 1:30-3:00pm

Art therapy is a treatment approach that integrates psychotherapy with a creative process that aids in the improvement of one's overall wellbeing. It allows the participant to work through difficult experiences and emotions, verbally and non-verbally to discover and communicate how they feel. In this group you will be guided through a process using art…

Embracing Gender Diversity

June 6 - August 29

Mondays, 5:30-7:00pm

Location: Virtual

This drop-in peer support program is for gender-diverse and gender- questioning students. The program is facilitated by Simone Gomes, a counsellor specializing in gender-affirming care. To register for the program, please email Simone Gomes (gomessf@mcmaster.ca). Dates and topics: June 6th: Labels & Pronouns June 20th: Body image & Gender expression July 11th: Romantic relationships and…

The Black X-Scape

Thursdays (Bi-Weekly)

6:00pm

Location: Virtual

The student led Black X-Scape offers space for Black students to have safe and liberating discussions about mental health and healing. Black students can freely express themselves, have conversations on the nuances of mental health, wellness, stigma, and more. Sharing resources, support, coping skills and collective healing, in addition to exploring and expanding on meaningful Blackness.…

Pet Loss Support: Drop–In Program

Starting May 6

2:30 to 4pm, Fridays

Location: Virtual

This drop-in program is for students experiencing grief and loss due to the death of a beloved pet. Dates: May 6th, May 20th, June 3rd, June 17th, and July 8th To register for the drop-in session, please contact Simone Gomes (gomessf@mcmaster.ca).

MacSecrets 2022

Returning to In Person Learning

Read Now: MacSecrets Booklet MacSecrets is an annual campaign that allows students to share their emotions, struggles, and advice. The goal of this initiative is to show students that they are not alone and give them a place to safely (and anonymously) share their feelings. This year, we asked you to tell us about your experiences…