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Mind/Body Programs

Retrain Your Mind and Body!

The Mind/Body programs are focused on fostering emotional, mental, and physical well-being. These programs strive to take the whole person into account by offering services that promote students' overall health, resilience, and quality of life. These programs teach skills that can be applied across many different areas of your life, including academics, and promote optimal functioning, performance and success. These programs can also serve as an entry point to additional services that may be of interest and address students' mental health needs.

Listing of Mind/Body Programs:

Koru Mindfulness Workshop:

KORU mindfulness

Koru Mindfulness is a 4-week evidence-based curriculum specifically designed for teaching mindfulness, meditation, and stress management to college students and other young adults. Koru Mindfulness was developed by psychiatrists Holly Rogers, MD & Margaret Maytan, MD at Duke University's student counseling center. Research has found that students who complete the Koru Mindfulness course experienced decreases in perceived stress, improved sleep, increased self-compassion, and increased mindfulness.

Each week students will learn at least one mindfulness skill and one guided meditation. Students will be asked to practice 10min a day outside of the workshop and to also read portions of the book "Wherever You Go There You Are" by Jon Kabat-Zinn (this book is available for purchase on amazon new for around $9 or used for under $4 or for rent from UIC library). There will also be a discussion portion where people can talk about their experience practicing mindfulness both in the workshop and at home. The workshop will take place in UIC Counseling Center room 2010 (2nd floor) in SSB (Student Services Building) 1200 W Harrison St. The workshop is limited to 12 people so register ASAP while there are still spots!

Requirements for the workshop:
• Commit to attend all 4 weeks of the workshop
• Arrive on time and stay for the full 75min
• Commit to practice the skills outside of the workshop
• Agree to read portions of the book "Wherever You Go There You Are" by Jon Kabat-Zinn (available for purchase on amazon new for around $9 or used for under $4 or for rent from UIC library)

*If you would like more information about the workshop please call the Counseling Center 312-996-3490 or email Dr. Jenna Bauer at jlbauer@uic.edu.

The Fall 2017 Koru Mindfulness Workshop will be on:
Tuesdays from 1-2:15pm on 9-5-17, 9-12-17, 9-19-17, and 9-26-17.
To register for the Fall 2017 Koru Mindfulness Workshop: Click Here

Koru 2.0 Workshop:

Koru 2.0 is an advanced workshop on mindfulness and meditation. Koru 2.0 is only open to individuals who have completed the first 4 weeks of Koru Basic as it will build on the skills you have already learned and provides an opportunity for students to further their practice and deepen their skills. The workshop will include a review of some of the skills and meditations you learned in Koru Basic and will also introduce several new skills and meditations including a short chair yoga sequence (no prior yoga experience needed!). This workshop will be 75min weekly for 4 weeks and will have a similar format to the Koru Basic workshop. Students will be asked to engage in a daily practice at home outside of the workshop. We will provide students with the book "Real Happiness" by Sharon Salzberg and we ask that you read portions of the book weekly. The workshop will take place in UIC Counseling Center room 2010 (2nd floor) in SSB (Student Services Building) 1200 W Harrison St. The workshop is limited to 12 people so register ASAP while there are still spots!

Requirements for the workshop:
• Commit to attend all 4 weeks of the workshop
• Arrive on time and stay for the full 75min
• Commit to practice the skills outside of the workshop
• Agree to read portions of the book "Real Happiness" by Sharon Salzberg

*If you would like more information about the workshop please call the Counseling Center 312-996-3490 or email Dr. Jenna Bauer at jlbauer@uic.edu.

Self-Compassion Workshop:

KORU mindfulness

Self-Compassion is a 4-week workshop designed to help you be less self-critical and more compassionate to yourself. This workshop will teach you practical ways to be more kind and care for yourself especially when you are struggling, therein helping you to better get past your struggles. It will teach skills to be better able to tolerate distress and decrease your rumination about concerns or perceived mistakes. It will also help you to feel more connected to others and less alone in your struggles and inevitable blunders. Research has found increasing self-compassion leads to improvements in motivation, relationships, body image, physical health, life satisfaction, happiness, self-confidence, optimism, gratitude, resilience and coping. Research has found increasing self-compassion also leads to decreases in depression, anxiety, stress, avoidance, rumination, and perfectionism.

Each weekly workshop session consists of worksheets, practical exercises, and meditations focused on building mindfulness and compassion. Students are asked to practice the self-compassion skills they learn outside of the workshop. There is also a discussion portion where students can talk about their experience building a more self-compassionate attitude both in the workshop and at home. The workshop will take place in UIC Counseling Center room 2010 (2nd floor) in SSB (Student Services Building) 1200 W Harrison St. The workshop is limited to 12 people so register ASAP while there are still spots!

Students who could benefit from this workshop:
• students who are highly self-critical or who experience high shame
• students that tend to ruminate about concerns and perceived mistakes
• students that feel they are alone in their struggles

Requirements for the workshop:
• Commit to attend all 4 weeks of the workshop
• Arrive on time and stay for the full 90min
• Commit to practice the skills outside of the workshop

*If you would like more information about the workshop please call the Counseling Center 312-996-3490 or email Nina Yamini at nyamini@uic.edu.

The Fall 2017 Self-Compassion Workshop will be on:
Tuesdays from 1-2:30pm on 11-7-17, 11-14-17, 11-21-17, and 11-28-17.
To register for the Fall 2017 Self-Compassion Workshop: Click Here

Yoga-Informed Psychotherapy Group:

Yoga

The Yoga-Informed Psychotherapy Group is an ongoing weekly psychotherapy group that focuses on fostering emotional well-being, self-regulation, and mind-body connection. The group includes activities such as meditation, breathing exercises, gentle yoga poses, stretches, movement exercises, and discussion among members. Group begins with a gentle yoga practice and is then followed by a group discussion of emotional reactions to the yoga practice and general emotional difficulties experienced in one's life. Common discussions include struggles with self-criticism, perfectionism, anxiety, and family of origin concerns. Yoga can provide helpful tools for combating stress, anxiety, depression, negative body image, and trauma. Yoga can also help increase one's ability to stabilize their mood, tolerate distress, self-soothe, and improve the connection between emotional and physical health.

The group meets weekly in UIC Counseling Center, and we ask that members commit to attending sessions weekly for the remainder of the semester (they are not drop in sessions). There is no fee for participating in the group, and we provide yoga mats for your use. No previous yoga experience is required for participation in this group, but general familiarity with yoga is helpful. Please note that this is a psychotherapy group focused on helping individuals address emotional concerns. If you are looking for an exercise class, this group would not be a good fit, and we would recommend checking out local yoga classes.

If you are interested in joining this group, contact the Counseling Center at 312-996-3490 to schedule an intake appointment with a counselor and please let them know you are interested in the yoga-informed psychotherapy group. If you are already receiving services at the Counseling Center and want to join this group, please speak with your assigned counselor about your interest in this group. If there are openings and your counselor and you determine that the Yoga-Informed Psychotherapy Group might be a good fit, you can then schedule a "pre-group meeting" with the group co-leaders. The pre-group meeting is typically around 20-30min and gives you and the co-leaders a chance to talk more in depth about the group and whether it will best meet your needs. If the group is full you can ask to be added to the waitlist for openings in the fall or spring group.

Mood Masters Group:

KORU mindfulness

The Mood Masters group is a 12-week structured, Dialectical Behavior Therapy (DBT) skills-based group designed to help members' identify and replace unhelpful patterns and ways of coping with more healthy coping strategies. The group teaches skills targeted at helping members' tolerate difficult emotions, increase mindfulness, reduce one's distress, and increase positive emotions. The group will include in-group skills-building worksheets and activities, mindfulness exercises, and discussion among members.

To join this group, contact the Counseling Center at 312-996-3490 to schedule an intake appointment with a counselor and please let them know you are interested in the Mood Masters group. If you are already receiving services at the Counseling Center and want to join this group, please speak with your assigned counselor about your interest in this group. If there are openings and your counselor and you determine that the Mood Masters Group might be a good fit, you can then schedule a "pre-group meeting" with the group co-leaders. The pre-group meeting is typically around 20-30min and gives you and the co-leaders a chance to talk more in depth about the group and whether it will best meet your needs. If the group is full you can ask to be added to the waitlist for openings in the fall or spring group.

Biofeedback Services:

Male Circulatory System

What is biofeedback?

Biofeedback is a technique that trains people to improve their emotional and physical well-being by controlling bodily processes, such as heart rate and breathing, which normally happen involuntarily. Finger or earlobe sensors measure these body processes (bio) and display the information (feedback) on a monitor. At first you practice with the monitor to see your progress, but eventually you will be able to achieve success without a monitor. We use the emWave Pro Stress Relief System, which is a patented heart rhythm monitor. The emWave Stress Relief System techniques foster the individual's ability to self-regulate emotional and physiological changes associated with stress, anxiety, frustration and negative affect by controlling your breathing and heart rhythm while focusing on positive emotions. Research demonstrates that when you intentionally shift to a positive emotion, heart rhythms immediately change. A shift in heart rhythms may not seem important, but in fact it creates a favorable cascade of neural, hormonal and biochemical events that benefit the entire body. The resilience building, stress-reducing effects are both immediate and long lasting.

What concerns might benefit from biofeedback?
•Stress management
•Anxiety disorders
•Performance anxiety
•Depression
•ADHD
•Anger management
•Emotion dysregulation
•Insomnia

How do students participate in biofeedback?
If you are interested in biofeedback services please contact Dr. Jenna Bauer at jlbauer@uic.edu or 312-996-3490 to schedule an initial biofeedback evaluation. In the 45min initial biofeedback evaluation appointment we discuss your concerns and use of the biofeedback program is explained. After this appointment you may then practice biofeedback on your own by signing up for practice in the biofeedback rooms at the Counseling Center. It is recommended that you practice regularly in order to receive the full benefits of biofeedback, particularly when you are new to learning the biofeedback techniques. You can then meet for a few 20min follow-up appointments with a counselor to monitor you progress and receive feedback and support.

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