On Demand Workshops
You will be asked to log into Box using your Caltech credentials to access recorded workshops.
Do you have trouble beginning new projects unless you're sure that you'll be successful? Does your work never seem to feel quite good enough to turn in? Aiming for perfection may seem compelling, but it can set us up for repeated failures and never meeting our goals. Come join Dr. Adrienne Meier for this practical and informative workshop on recognizing the signs of perfectionism in your life, and learning what you can do about it.
The pandemic has been hard on all of us - and particularly on those of us with children. Closed schools, the switch to home learning, a lack of childcare, and trying to maintain your academic responsibilities while also parenting can be overwhelming. Come join Jane Tsang, LPCC and Wendy Lopata, LCSW, for a supportive and practical discussion on the realities of parenting during the pandemic.
Depression hurts. We sometimes think about depression as a mood disorder - but it affects so much more than how we feel. It colors our thoughts in a more negative direction; affects how we view ourselves and others and even makes it hard to get out of bed in the morning sometimes. Come join John Kim, MFT for this workshop focused on learning practical strategies for managing the challenges of depression.
Setting SMART goals for your eating and nutrition, with Hazel Ng, Registered Dietitian and lifestyle coach
We've all thought about eating in a healthier manner sometimes, but it can be hard to know how to get started. Come join Registered Dietitian and lifestyle coach Hazel Ng for an informative workshop on how you can use SMART goals and other strategies to make your nutrition goals even more attainable.
There's a lot of hype around mindfulness - so what's it all about? Come join us for this fun and engaging experiential workshop that covers the art and science of mindfulness meditation and mindful awareness practices. It's a great way to stay anchored in the present moment, even when things get stressful.
Breathing: It's one of the most fundamental bodily processes, but we don't give it much thought unless something's wrong. In this interesting 2-part workshop, Dr. Jan Aura will talk about the benefits of bringing our full awareness to breathing, and how this can be a valuable stress management technique. The content will not overlap, so feel free to come to one or both!
Stress Management Basics with Counseling Services: Lee H. Coleman, Ph.D., ABPP; Charisma Bartlett, Ph.D.; Denise Lin, LCSW; Naj Alikhan, LMFT; and Jane Tsang, LPCC
Come join the staff of Counseling Services as we talk about some of the most important things to know about managing your stress. We'll talk about what stress is, how to calm yourself down by calming your body's stress reactions, and how to push back against our self-criticisms. Come join us and meet the staff!
Building resilience is a skill anyone can learn. In this workshop we'll take a closer look at the four pillars of resilience that are necessary for growth in times of stress. We'll identify your specific stress style to better understand what unknown stressors may exist in your life and how you can identify what you need in order to build this important skill. Come join Naj Alikhan, LMFT for this fun and practical workshop!
Join Naj Alikhan, LMFT, for a follow-up workshop about understanding anxiety.
Tips for staying mentally healthy and hopeful while practicing physical distancing.
When we get overwhelmed, it's easy to get caught up in the moment and forget some of the things that can help you feel calmer. In this fun and engaging workshop, we'll cover some strategies that you can practice, remember, and use when you need them most.
Our experience of time can feel warped during the pandemic - what day is it again, anyway? In part this is related to disruptions in our connections with other people. Come join us for a lively discussion of some ways of restoring some structure to our lives and revitalizing our connections to those around us.
Behavioral Activation is a set of evidence-based techniques derived from Cognitive-Behavioral Therapy. This approach is useful in getting ourselves to take effective action even when we don't feel like it. These techniques are useful when dealing with the paralysis that depression and anxiety can cause - or even if you're just feeling stuck and unsure how to start a task.
Sometimes it feels like our mind has a mind of its own! We can't stop thinking about work or a difficult situation, and pretty soon it feels like we're trapped into watching the world's most repetitive movie. Whether we call it rumination, obsession, or just plain overthinking, we'll cover some strategies that can help us find an exit ramp a little sooner.
Tackle The Term is a 1-hour workshop for grads and undergrads to help you start the term off right. We'll talk about how to get organized, set goals that help you feel successful, leverage stress to your advantage, find an ideal place to work, and what to do when your plans fall off track.
This workshop will start with a short introduction to occupational therapy services on campus and then we'll cover one of our favorite topics: building meaningful behavior change through habits. Join us and learn about how to build habits that align with your values.
Counseling Services is pleased to offer a workshop on coping with procrastination and work avoidance. It's open to all graduate and undergraduate students - come join us!
- Learn tools for coping with procrastination and work avoidance;
- Learn practical, behavioral strategies for responding differently to old habits;
- Respond differently to unhelpful thoughts like, "I can just get up early and do this tomorrow."
An introduction to the Getting Things Done system of productivity, with Grace Ho, OTD, OTR/L, and Lee H. Coleman, Ph.D., ABPP - Fall 2022
Getting Things Done (GTD) is a popular system developed by David Allen for structuring your work at both the big-picture level and at the level of your daily responsibilities. It's an effective way to get your work out of your mind and into a trusted system that shows you only what you can handle right now. Come join us for this fun and engaging informal overview of the GTD system. Please come ready to take notes and jump right in! This workshop and the presenters are not affiliated in any way with Getting Things Done, David Allen, or the David Allen Company.
How To Be Assertive Without Turning Into The Hulk: Conflict Resolution Skills for Everyone, with Lee H. Coleman, Ph.D., ABPP
Do you find it hard to stand up for yourself? Are you worried that if you say what you really want, you'll burden other people or scare them off? You're not alone; sometimes it's easy to confuse being assertive with being aggressive. In this fun and practical workshop, we'll talk about what being assertive can look like, and how you can practice saying what you want and need more confidently to other people. We'll also focus on conflict resolution skills when what you want doesn't match up cleanly with what someone else wants.
Join Naj Alikhan, LMFT, for a workshop about maintaining healthy relationships whether you're maintaining physical distancing or spending extended amounts of time together in one space.
If you're in a romantic relationship, the pandemic may be keeping you apart from one another for longer than usual - or maybe even has you living together for the first time! Either way, it's more important than ever to find ways of creating a sense of togetherness balanced with time apart. Come join us as we talk about some ways to negotiate these healthy boundaries and communicate even more clearly about what you need from one another.
Conflict is an inevitable part of any significant relationship - but when we're uncomfortable with conflict, it's easy to want to get it over with quickly, even if it means losing sight of our objectives. In this workshop, we'll talk about how to engage in healthy conflict, tolerate the discomfort and anxiety, and stay focused on your goals. Come join us!
Student Wellness staff answer questions and talk about solutions to the substance use trends we're seeing from students in quarantine.
This 1-hour workshop is perfect for people who have trouble falling asleep or staying asleep. We'll cover strategies for managing insomnia, changing your sleep schedule, and dealing with worries that might keep you up at night.
- Dialectical Behavioral Therapy, or DBT, is an approach to counseling that focuses on balancing the dual goals of trying to change while also accepting things as they currently are. This interplay between change and acceptance informs most of the goals of DBT.
- DBT was developed especially to help people who have longstanding difficulties with managing intense emotions, who deal with nonsuicidal self-injury, and those with a trauma history.
This approach emphasizes learning concrete skills in four main areas:
- Mindfulness - focusing on the present instead of getting carried away by intense emotions;
- Interpersonal effectiveness - asserting and protecting your own needs while also respecting those of others;
- Distress tolerance - keeping emotional crises at a manageable level so that you can make better choices about how to cope; and
- Emotion regulation - how to reduce your vulnerability to intense emotions.
Budgeting shouldn't be miserable - it's not about spending as little as possible! In this workshop, we will learn how to budget in a way that allows you to spend freely while remaining flexible to changes in life. Walk away with concrete steps and resources to start on right after the workshop!
This workshop focuses on budgeting only, with investing covered in Financial Literacy #2.
When it comes to personal finance, the sheer amount of information available can be overwhelming and it can be easy to get stuck in decision paralysis.
In this workshop, we will get a grasp on the basics of investing for retirement. Walk away with concrete steps and resources to start on right after the workshop!