Personal Growth

Photo Taking Notes During Research

From the NIH Office of Intramural Training & Education:

Wellness and Setting our intentions for 2021

January 11, 2021 from 1:00-3:15 pm EST

Register here:

The OITE will hold our monthly webinar and small group discussion promoting mental health and well-being for scientists. The topic this month is Wellness and Setting our intentions for 2021. We will provide a broad definition of wellness, discuss strategies for dealing with obstacles that get in our way and explore a bit about mindfulness.  Wellness is so much more than the absence of disease and to do our best work, we really do need to develop our wellness and resilience practices. The culture of science is slowly changing to acknowledge, and even embrace, concepts of stress management, resilience and wellness. This webinar is open to NIHers and folks outside the NIH, including students, fellows, staff and faculty. Coming in February – dealing with anxiety and perfectionism; for info about up-coming webinars visit

Becoming a Resilient Scientist Series: V. Feedback Resilience

Jan 12, 2021 2:00-4:00 pm EST

Register here:

We all need feedback to grow and learn but we often become defensive and are unable to learn from the feedback we receive, even if it is delivered well. In this webinar, we will talk about why receiving feedback is so difficult and explore ways to stay calm and engaged when receiving feedback. We will also talk about giving feedback in a calm and assertive way so that our voice can be heard. Speaker: Sharon Milgram, PhD, Director, OITE

For more information that may be of interest to you, please see the UF Graduate School web pages Effectiveness and Purpose and Professionalism.

Resource Spotlight: UF Graduate School Spouse and Family Resources

The Graduate School recognizes that maintaining a balance between academic and family commitments is crucial to a graduate student’s well-being and success. The Spouse and Family Resources webpage hosts a list of resources for spouses and families of graduate students, available at UF and in Alachua County.

These resources include information on the following topics:

  • Recreational access
  • Wellness and relationship care
  • Graduate student organizations: PhDMoms and UF Student-Parents
  • Graduate and Family Housing
  • Healthcare
  • Child care
  • Local school information
  • And more!

Click here for more information and resources: Spouse and Family Resources

CWC Group Support

Spring 2021 Semester



During the online sessions, members listen to each other’s concerns and openly provide feedback, while the facilitator guides the conversation. These interactions help you gain an understanding of yourself and others, explore new ways of relating with others, and learn more about the ways you interact. Groups are as effective and in some cases, more effective than individual therapy. Many clients find group helps them to feel a greater sense of connection to others and normalizes what they are going through.


Spring 2021 Group Counseling at the CWC includes topics such as : Graduate Student Support, Anxiety Skills, International Student Success, Trans Empowerment, Graduate Student- Black Grads Support, Bereavement Support, and more.


Please call 352-392-1575 (8am-5pm) to arrange a brief online consultation with group leaders to see if a group is right for you! CWC groups are not drop-in appointments.


Click here for more information and full-group list: CWC Group Support

Every Semester Needs a Plan

Thursday, January 14, 2021

2 p.m. – 3 p.m.



  • Do you often start the semester or term with high hopes for your writing projects, but end disappointed by your actual productivity?
  • Do you desperately want (or need) to write a lot this semester?
  • Do you want to figure out how to be more productive AND enjoy your life this semester?


This planning webinar is offered by the National Center for Faculty Development and Diversity (NCFDD) at the beginning of each semester so that you can take time out of your schedule to identify your personal and professional goals, create a strategic plan to accomplish them, and identify the types of community, support, and accountability you need to make this your most productive and balanced semester ever!


UF has an institutional membership to the NCFDD, which gives you access to a free membership. To activate it, please click here: National Center for Faculty Development and Diversity


Click here for more information and registration: Every Semester Needs a Plan

Coping with Anxiety: 3-Part Workshop

Coping with Anxiety is a three-part workshop (Restructuring Thoughts, Mindfulness, Calming and Relaxation Techniques) offered online on Wednesdays from 4 p.m. – 5 p.m. The modules are not sequential, so students can start at any point they would like.


Restructuring Thoughts

Offered Next: Wednesday, January 13, 2021

Students will learn how anxiety and thinking styles are related, how their emotions, thoughts, and behavior are interrelated, and how to restructure their negative ways of thinking.

Register here: Restructuring Thoughts



Offered Next: Wednesday, January 20, 2021

Students will learn what mindfulness is and is not, learn how to incorporate it into their daily routine, and practice specific techniques.

Register Here: Mindfulness


Calming and Relaxation Techniques

Offered Next: Wednesday, January 27, 2021

Students will learn skills and knowledge that allow them to ground and relax, improve sleep, and understand impact of food on anxiety. There will also be an overview of resources available at CWC for anxiety management.

Register Here: Calming and Relaxation Techniques


Click here for more information and registration: Coping with Anxiety: 3 Part Workshop

Overcoming Procrastination

Friday, January 22, 2021

11 a.m. – 12:30 p.m.



Procrastination is a common issue that can negatively impact our productivity and well-being. The purpose of this workshop is to gain a deeper understanding of procrastination and to learn strategies to combat it.


Click here for more information and registration: Overcoming Procrastination

Time Management: 4-Part Workshop

Fridays, January 22, 2021- February 12, 2021

1 p.m. – 2:30 p.m.



College life can be stressful because of multiple daily tasks and demands. This 4-module workshop will focus on learning skills of time management and productivity using experiential activities and discussion.


Topics will focus on:

  • Week 1 – Time Planning and Scheduling
  • Week 2 – Motivation, Self-discipline, and Managing Frustrations
  • Week 3 – Making Tasks Manageable and Reducing Distractions
  • Week 4 – Project Planning and Following Through


Click here for more information and registration: Time Management

Riding Emotional Waves


3:30 p.m. – 4:30 p.m.



This weekly drop-in workshop from the Counseling and Wellness Center (CWC) will focus on building skills to gain more control on emotions and reduce suffering. Participants will learn core mindfulness and emotion regulation skills from Dialectical Behavioral Therapy (DBT). Attending all sessions is recommended, but not required, as each week will cover a new topic (see below).


Week 1 (1/27): Introducing Mindfulness and Understanding Different States of Mind

Week 2 (2/3): Practice Mindfulness by Observing, Describing, and Participating

Week 3 (2/10): Practice Mindfulness Non-judgmentally, One-mindfully, and Effectively

Week 4 (2/17): Myths and Functions of Emotions

Week 5 (2/24): Ways to Describe Emotions

Week 6 (3/3): Changing Emotions when Desired: Checking the Facts

Week 7 (3/10): Changing Emotions when Desired: Opposite Action

Week 8 (3/17): Accumulating Positive Emotions

Week 9 (3/24): Building Mastery and Coping Ahead

Week 10 (3/31): Managing Difficult Emotions


Click here for more information and registration: Riding Emotional Waves

Virtual International Tea Time: Casual Languages and Cultural References

Wednesday, January 27, 2021

5:30 p.m. – 6:45 p.m.



The UF Gator International Focus Team (UF GIFT) is hosting a virtual space for international students and scholars to have a casual, interactive dialogue on a variety of important topics during the cross-cultural transition. Domestic students are welcome to attend as well. Take a break from school and come join us!


English spoken in the US is often full of casual, cultural-specific sayings (e.g., “not my cup of tea”). Here we will take a closer look at some of these sayings. Introducing some of these into your everyday conversation is a good way to allow yourself to relax and have fun!


Click here for more information and registration: Virtual International Tea Time