Wellbeing Workshop for International Students

Are you interested in your own personal development and growth? Have you been feeling stressed lately? Feeling stuck or overwhelmed with studies?  

Workshop's background information and aim 

The Student Compass program, which is part of Student Life’s wellbeing support, is offering a wellbeing workshop for international students to address these matters - amongst many others. The Student Compass –workshop will include a 5-session workshop for international master’s or exchange students as well as two individual meetings with the program’s coaches. The workshop’s main aim is to promote the general well-being and quality of life of students by offering the opportunity to discuss with others issues such as:

  • How to adapt and cope with life and study-related stressors more effectively
  • Engage in life and studies in a more meaningful way
  • Mindfulness and how to integrate it into one’s daily life
  • The workshop is based on the principles of Acceptance and Commitment Therapy, an evidence-based approach that utilizes value-, acceptance- and mindfulness processes to enhance flexibility and resilience in coping with life challenges. The workshop will be a great opportunity to explore and practice several psychological, emotional and interpersonal skills, which may be useful not only for personal growth but also in building social relationships and engaging in studies and work in more meaningful ways. 

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How and when can I participate?

You are welcome to join if:

  • You are an international (Master's or exchange) student of the University of Jyväskylä
  • You are committed to participate in all 5 group sessions  

What does the workshop include?

Group sessions (10-12 participants max/per group)

Each group meeting will be 90 minutes long, including informal and friendly discussions in pairs and with the whole group, interactive exercises, educational videos and other material. Each participant will also have the opportunity to work on their own personal goals in between sessions through ‘homework’ and material given in the group session.

Individual sessions (one-on-one with the coach)

In addition to the group meetings, each participant will have the opportunity to meet with the coaches individually. The aim of the first individual session will be to provide more detail information about the course of the workshop and address each participant’s individual needs and goals. To achieve that, the first individual meeting will include filling in wellbeing related questionnaires as well as a brief interview to assess each individual’s current situation and needs. The participant and the coach will have the opportunity to get to know each other and set together goals for the upcoming group sessions. After the group sessions have ended, the coach and the participant will meet again for a closing individual meeting. The final individual meeting will be a chance to reflect on the participant’s experiences, individual progress as well as discuss future plans and further recommendations if needed. Furthermore, in order to assess and further develop the program, some feedback will be taken through discussion as well through online questionnaires.

What have student participants said about the workshop?

"I have become more aware of my thoughts and how my mind works. I have gained useful knowledge about myself and how to understand what happens to me when I feel stressed"

(anonymous student participant)

"What I have learned from the workshop is useful not only for my life in Finland but also for my future life. Thank you''

(anonymous student participant)

"I would recommend it to other students who are struggling with life and their studies. I think it would be useful to anybody, from children to elderly people" 

(anonymous student participant)

"I would recommend this workshop to other students and friends because we all are easily caught up in thoughts and judgments about ourselves and sometimes others. The workshop could help to be more understanding towards ourselves and people around us"

(anonymous student participant)

Don’t miss the chance to be part of this great opportunity to learn and share your experiences!

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Schedule

This Workshop will be offered during Spring 2023 (March-April). We will announce a detailed schedule later.

 

What to expect from the workshop?

 

FIRST INDIVIDUAL MEETING WITH THE COACH

WHEN: Flexible based on the participant's schedule

THEME: Values – What motivates you? What is important for you?

1st GROUP SESSION

WHAT to do online: Working independently with the online program. Get acquainted with the online program:

  • Read how the program is structured and how to make the best out of it.
  • Learn what you are going to train and why it is important. 
  • Start the Theme: Values - what are they? 
  • Practice & Reflect: After you have gone through the value's core section, take a moment to deepen what is really important for you personally with the help of this exercise. 

TIP! We highly recommend that you take a notebook or create a folder on your computer especially for writing down your reflections. Bring your reflections with you in our group meetings. Writing your reflections will be an excellent way to track your progress, share them with the coach or use them as an aid when discussing with others in the group. Keep in mind that the reflections are meant for your own personal development. You decide what, how and when you would like to share with others.

2nd GROUP SESSION  

THEME: Taking action towards own values. Examining obstacles to motivation and change.

WHAT to do online: Continue working individually online

  • Start the Theme: Take action - engage with the important things in your life 
  • Practice & Reflect: After you have gone through the 'taking action towards your own values' -core section, take a moment to set out your goals and priorities with the help of the practice & reflect -exercises. Bring your reflections with you in our group meetings.
3rd GROUP SESSION

THEME: Mindfulness – what it is and how to integrate it into one’s daily life in easy, small steps.

WHAT to do online: Continue working individually online

  • Start the Theme: Be present - in this moment
  • Practice & Reflect: Check out this week's main exercise. Bring your reflections with you in our group meetings.
4th GROUP SESSION 

THEME: Defusion: How to recognize and “unhook” from unhelpful thoughts and thinking patterns. Perspective-taking: How to take a flexible view of the self, others and the world.  

WHAT to do online: Continue working individually online

  • Start the Theme: Get out of your mind
  • Practice & Reflect: Check out this week's main exercise. Bring your reflections with you in our group meetings.
5th GROUP SESSION 

THEME: Willingness & Compassion. Noticing how relating to one’s own emotions can be a powerful way in difficult and challenging situations.

WHAT to do online: Continue working individually online

  • Start the theme Observe and Accept
  • Practice & Reflect: Check out this week's main exercise. Bring your reflections to the final session with the coach.
  • Read the 'Quick recap' -section for a summary of all the themes we examined as well for further recommendations
FINAL INDIVIDUAL MEETING 

WHEN: Flexible, based on the participant’s schedule 

Contact us

For any general requests and comments, please contact us via the program’s email: studentcompass@jyu.fi

If you would like to send a private message to our team:

  • Program’s creator & coordinator:  Panajiota Räsänen, Project Researcher, Psychology Department, email: panajiota.rasanen@jyu.fi
  • Wellbeing coach: Francesca Brandolin, email: frbrando@jyu.fi