Student Health & Counseling Services

You Got This

You Got This (YGT) consists of psycho-educational workshops designed to help build personal awareness, develop coping skills and promote self-care. There are 2 workshop series available: RIO (Recognition, Insight, Openness) and Coping with Anxiety. There are also 2 stand-alone workshops available: Values and Imposter Syndrome Recovery (ISR).

RIO is a three-part workshop series that combines evidence-based practices for more skillful management of a variety of concerns. Participants will practice mindfulness techniques in a low pressure, supportive environment. Each module of the RIO series is aimed at improving skills in the major categories of Recognition, Insight, and Openness, which are the titles that correspond to each module. The modules are not sequential, and recur regularly so that the students can start the series at any point. However, participants that attend each of the three separate workshops and in the order of RIO, will gain the most benefits.

Coping with Anxiety is a three-part workshop series that utilizes evidence-based practices for coping with anxiety and is sequential, with each workshop building on the former. The first session focuses on the relationship between anxiety and thinking styles, in which participants understand how their thoughts, emotions, and behavior are linked. Participants will learn their unhelpful thinking styles and how to engage in untwisting them. The second session will focus on mindfulness as a tool to reduce anxiety. Participants will learn what mindfulness is and is not, engage in practicing mindfulness, and discuss ways to incorporate mindfulness in their daily lives. In the final session, participants will learn relaxation techniques that bring calmness and grounding to them. Participants will practice relaxation techniques and ways to use them on their own time. Participants will also learn how to improve sleep, impact of food on anxiety, and other resources available at CS for anxiety management. During each workshop, a PowerPoint presentation is provided and skill building handouts are given to students.

The interactive Values workshop is designed to encourage students to step out of their comfort zones and explore invisible barriers to self-care. Students will have the opportunity to reflect on personal values and discover inner strengths and resiliency by defining values that are most important to them.

“The Impostor Syndrome” is a common problem among high achievers, particularly high achievers who are members of groups who’ve been historically victim to negative stereotypes about their intelligence and capabilities (e.g., women). The Impostor Syndrome Recovery (ISR) workshop is designed to help students gain a personalized understanding of how these academic insecurities are developed and maintained. Students will learn strategies for combating these insecurities so that they can fully realize their academic and career aspirations.

The main goals of YGT are to give you tools to recognize your concerns and develop a clearer idea of what you want to change in your life. Once you have developed your roadmap to change, you will have a better idea of where you need to go. As you begin your journey, please remember that change is not linear. Be prepared for setbacks. Setbacks can be due to any number of factors, including difficult situational events, changes in motivation, sliding back into old habits, and fear of the unknown. Many people find that they take one step back for every two steps forward. That’s okay. You could see this as an obstacle, or you could embrace this as a natural rhythm of the change process.

Please note that UCD students can chose any of the workshops listed. For the RIO series, it is ideal to have one week between the RIO modules in order to practice newly acquired skills.

For the Coping with Anxiety series, when you sign up, you are committing to coming to all three sequential workshop sessions. If you’re interested and the series has already started, you can sign up for the next round of the series, using the YGT link.

A certificate of completion will be given to students that complete a workshop series (RIO or Coping with Anxiety) by attending all 3 separate workshops in the series.

Students are welcome to repeat any of the YGT workshops. Space is limited, so reserve your spot now. We look forward to meeting you at YGT!

Created by:   Teresa Luna
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