Student wellbeing
During your student life you may encounter different challenges. Often, these are part of everyday life and your personal development, and fortunately, they usually lead to a very exciting, fun and positive period. Yet, as with most challenges, it can all feel demanding, confusing, tiring and difficult at times. You may feel overwhelmed, exhausted, upset, anxious or lonely. Talking about this with those around you can help to remind you that this is often very normal and understandable, and that it is an important and healthy part of your development. By experiencing setbacks and difficulties you will develop skills to cope with them.
There may also be times when you could use a little support and encouragement. Utrecht University believes it is important to discuss your experiences and wellbeing. That's why we offer you help in different ways and at different times, so that it always meets your needs best as possible. The Faculty of Geosciences has various counsellors available for you. In addition, you can find support from Utrecht University's central services. See what is on offer below.
Student wellbeing services
Workshops Student Wellbeing
Halfway through the academic year, the time has come to pause, take stock and set direction. Winter is the time for rest, taking stock and preparing for the new season; spring. We invite you to a unique workshop in which, together with other students, you will have the space to reflect and reconnect with what nourishes you through experiential exercises in nature.
Click here for more information and registration.
In our daily lives, we are so busy and distracted that we sometimes forget what is important to us. Would you like to escape from all the ‘having to do’ and simply take time for yourself? During this morning, we will create a space of quiet together, where you can reconnect with yourself, without distractions. We invite you for a moment of silence, in a relaxed atmosphere with like-minded students.
Click here for more information and registration.
Is time slipping through your fingers? Are you running behind schedule? Or do you struggle with switching between all your interests and responsibilities? Or do you find it difficult to say no in time or ask for help? Perhaps the workshop 'Working Consciously & Effectively' is something for you! After this workshop you will have more tools to improve your self-management and work more efficiently, effectively and consciously. As a result you will increase your productivity, reduce stress and experience more balance.
Click on one of the dates to immediately sign up for the workshop:
- Monday 24 February 13:30 - 16:30 (NL)
- Monday 10 March 13:30 - 16:30 (EN)
- Wednesday 26 March 13:00 - 16:00 (EN)
- Monday 31 March 13:30 - 16:30 (NL)
Click here for more information about the workshop.
To what extent do you monitor your energy levels during the day and plan your activities accordingly? An active or passive break if necessary? Or do you recognize the tendency to continue working at the expense of proper breaks? The fact is that the harder we work, the less likely we are able to observe how we are doing. Or, more importantly, what we really need. If you are eager to discover how to manage your energy levels, perhaps the workshop 'Energy Management' is something for you! After this workshop you will have a better understanding of your own energy patterns. You are better able to observe and act on your physical, emotional and mental states. As a result you will experience more flow, less drain and a better work-rest balance.
Click on one of the dates to immediately sign up for the workshop:
- Friday 14 February 13:00 - 17:00 (EN)
- Thursday 6 March 13:30 - 16:30 (EN)
- Wednesday 26 March 13:00 - 17:00 (EN)
Click here for more information about the workshop.
Do you have a bad habit that you cannot seem to break? Or are you trying to build up a good habit, but it does not seem to stick? Then the workshop Habit Management might be something for you. After this workshop, you will be more aware of your own habits and know better how to stop, start or change them.
Click on one of the dates to immediately sign up for the workshop:
Click here for more information about the workshop.
A full schedule and pressure to perform sometimes leave little opportunity to unwind. If there is too much tension for too long, it becomes increasingly difficult to relax as your worries increase. This can lead to high stress levels, which is unpleasant on the short term and unhealthy on the long term. If you want to learn to manage your stress, perhaps the workshop 'Tackle Stress' is something for you! After this workshop you will have a better understanding of your own stress responses. You will be better able to recognize these signals and respond to them more consciously. As a result you will experience less anxiety and more grip.
Click on one of the dates to immediately sign up for the workshop:
Click here for more information about the workshop.
Do you ever reflect on what makes you happy? Or what the world needs and how you can contribute to that? Or how you can earn your money in a meaningful way, while also doing what you are good at? During the workshop 'Find your Ikigai' you will search for your Ikigai: your sources of meaning. After this workshop you will have a better understanding of what makes your life meaningful. You will be better able to experience and explain what drives you in life. This will give you both direction and energy/inspiration. With your increased self-awareness it becomes easier to make a decision and make a next step.
Click on one of the dates to immediately sign up for the workshop:
Click here for more information about the workshop.
In everyone's life there are setbacks, disappointments and difficulties. How do you get back in balance? Resilience is different for everyone, but it is certainly not an invariable fact: you can develop resilience. During the workshop 'Developing Resilience', you will learn how to build your own form of resilience.
Click on one of the dates to immediately sign up for the workshop:
Click here for more information about the workshop.
Performance pressure, decision-making stress, feeling overwhelmed... We'd all like to know how to deal with it. Or rather, how to prevent it. How do you learn to deal with expectations of yourself and others, with stress and emotions? This is called "autonomy" in psychology. During the workshop 'Autonomie Versterken' you will learn in 5 sessions spread out between 12 weeks how to find your own autonomy and how to strengthen it.
Click here for more information about the workshop.
From December 2024 we will be offering a Zen meditation beginners course with 4 sessions from the Meditation Lab. Do you want to learn or practice Zen meditation? Are you looking to establish more consistency in your meditation practice, to build a routine? Are you seeking more guidance or depth? Would you like to meet other students who also meditate? To inspire each other in this journey? Then this course might be for you.
Click here for more information and sign up
Do you feel you are being lived by your perfectionism? Do you want things to be different?
Click on one of the dates to immediately sign up for the workshop:
- Tuesday 28 January 14:00 - 17:00 (EN)
- Tuesday 4 March 14:00 - 17:00 (EN)
- Friday 11 April 10:00 - 13:00 (EN)
Click here for more information about the workshop.
The Student Wellbeing Team is happy to offer student associations the opportunity to organize a wellbeing workshop for members. You arrange the location and participants, we provide the trainer. Click here to read more about the possibilities.
Training programmes with Psychological Guidance
Costs: One-time €25 for the intake interview.
Duration and frequency:
6 meetings of over 2 hours
Brief overview:
- Self-analysis
- Recognizing and changing thoughts about fear of failure
- Relaxation exercises
Provided by: Student psychologists UU
Click here for more information.
Costs: One-time 25 euros for the intake interview
Duration and frequency:
6 sessions, 1,5 hours per session
Brief overview:
- Attentional exercises
- Create more calmness
- Improving concentration
Provided by: Student psychologists UU
Click here for more information.
Costs:
One-time €25 for the intake interview
Duration and frequency:
6 meetings of 1 hour and 30 minutes
Brief overview:
- Self-analysis
- Creating a negative self-image
- Gaining insight into positive aspects
- Dealing with compliments
- Practical application
- Exercises
Provided by: Student psychologists UU
Click here for more information.
Costs: One-time 25 euros for the intake interview
Duration and frequency:
7 sessions, 1,5 hours per session
Brief overview:
- Stress management
- Improved focus
- Self-awareness
- Effective Communication
- Purposeful Action
- Greater Satisfaction
Provided by: Student psychologists UU
Click here for more information.
An intake conversation with a student psychologist is required prior to registration.
Online E-health Workshops
Costs: Free of charge
Duration and frequency:
SpiralUp! only takes 30-45 minutes, and you'll walk away with a personal activity plan to improve your mood in the long term.
Brief Overview:
When stress or low mood takes hold, it can feel like you're caught in a downward spiral. SpiralUp! is here to guide you in turning things around – fast!
In just one session, with the support of personalized interactive exercises and a free e-coach, you’ll be on your way to feeling better.
You’ll learn:
- How to identify behaviors that bring your mood down
- Simple strategies to boost your activity levels
- How to set and achieve personal goals
Provided by: MoodLift
Click here for more information and register!
Costs: Free of charge
Duration and frequency:
- 30 minutes per week for 4 to 6 weeks
- Follow the program at your own pace
Brief overview:
GetStarted lets you deep-dive into your own psyche to figure out why you procrastinate and how to overcome it. You’ll learn:
- About the psychological mechanism behind procrastination
- How to break free of the things that cause you to procrastinate
- How to boost your productivity and motivation
- How to break large tasks into smaller ones and how to plan effectively
With the support of a personal e-coach (for free!) and tips based on scientific research.
Provided by: MoodLift
Click here for more information and sign up!
Costs: Free of charge
Duration and frequency:
- 30 minutes per week for 5 to 7 weeks
- Follow the program at your own pace
Brief overview:
Rel@x will help you to understand and manage your stress. You'll get practical tips and tools to cope with the things going on in your life, as well as the support of a personal e-coach (for free!). You’ll learn:
- Coping skills to manage stressful situations
- How to change stress-inducing thinking patterns
- A step-by-step framework to solve your problems
Provided by: MoodLift
Click here for more information and sign up!
Costs: Free of charge
Duration and frequency:
- 30 minutes per week for 6-7 weeks
- Follow the program at your own pace
Brief overview:
Moodpep is useful for anyone who wants to learn how to improve or manage their mood. With the help of interactive exercises, a mood tracker, and a personal e-coach (for free!), you'll be on track to improving your mood right away. You’ll learn:
- How to break free of your negative thoughts
- How to evoke positive feelings
- And how to find and achieve your personal goals
Provided by: MoodLift
Costs: Free of charge
Duration and frequency:
- 45 minutes per week for 3-4 weeks
- To be followed at your own pace
Brief Overview:
EsteemUp shows you how you can boost your confidence and self-esteem. You’ll learn:
- How to rewire your mind to feel happier about yourself
- A simple method to grow your confidence
- How to speak your mind and stop comparing yourself to others
With the support of a personal e-coach (for free!) and tips based on scientific research.
Provided by: MoodLift
Click here for more information and register!
Costs: Free of charge
Duration and frequency:
- 30 minutes per week for 4 to 6 weeks
- To be followed at your own pace
Brief Overview:
iSleep & BioClock helps you improve your quality of sleep and deal with different kinds of sleep problems. You’ll learn:
- Which habits promote good sleep (and which don’t!)
- How to change and improve your sleeping pattern
- How to overcome worrying thoughts that keep you up at night
With the support of a personal e-coach (for free!) and tips based on scientific research.
Provided by: MoodLift
Click here for more information and register!
Costs: Free of charge
Duration and frequency:
- 30 minutes per week for 4 to 6 weeks
- To be followed at your own pace
Brief Overview:
LifeHack is the perfect program for anyone who wants to optimize their life. You'll get practical tools to tackle life's challenges and work towards your goals. You’ll learn:
- How to boost your mood
- How to optimize the way you study (and stop procrastinating)
- How to grow your confidence & self-esteem
- And how to level up your social life
With the support of a personal e-coach (for free!) and tips based on scientific research.
Provided by: MoodLift
Click here for more information and register!
Costs: Free of charge
Duration and frequency:
- 60 minutes per week for 4-5 weeks
- To be followed at your own pace
Brief Overview:
GetAGrip helps you to feel in control of your life. It gives you tools to handle your problems and to work towards your goals. You’ll learn:
- How to get a handle on your worries
- Solve the problems that are occurring in your life
- Gain clarity about what’s important to you and work towards your goals
With the support of a personal e-coach (for free!) and tips based on scientific research.
Provided by: MoodLift
Click here for more information and register!
Costs: Free of charge
Duration and frequency:
- 45 - 60 minutes per week for 5 weeks
- To be followed at your own pace
Brief Overview:
GoodEnough helps you to manage your perfectionism and to get more balance in your life.
You’ll learn...
- What your perfectionism cycle looks like and how you can break it
- Multiple techniques to change your thinking and your behaviour
- How to look at yourself differently to increase your self-confidence
With the support of a personal e-coach (for free!) and tips based on scientific research.
Provided by: MoodLift
Click here for more information and register!
Costs: Free of charge
Duration and frequency:
- Each topic takes around 25 minutes.
- To be followed at your own pace
Brief Overview:
SociaLife offers the most important tools when it comes to improving your relationships and friendships.
You can choose from 6 topics, including:
- Meeting people and making new friends
- Deepening existing friendships
- Increasing your social self-confidence
- Resolving social problems or conflicts
- Adapting to a new culture
With the support of a personal e-coach (for free!) and tips based on scientific research.
Provided by: MoodLift
Click here for more information and register!
This online questionnaire about mental wellbeing lets you reflect on how you’re really doing. You get detailed feedback on your scores in several domains such as mood or stress, as well as personalised advice and tips for free tools that might be useful to you.
Click here for more infromation.
