Health and Wellness Workshop Library

How to Do Online Classes Better (2020)
Are you worried about taking online classes this semester? Are you unsure of how to communicate or build relationships with your professors virtually? This workshop will help you start out the semester strong by offering tools to effectively engage in lectures, become better organized, and find ways to seek support and enhance your online learning experience. Presenter:  Claire Craddick, M.S. AMFT, CAPS Counselor

Overcoming Procrastination (2020)
This workshop will help you identify the anxieties that drive your procrastination behaviors and will provide easy exercises you can do whenever you are feeling tempted to procrastinate.  Presenter:  Katherine WU, M.A., Former CAPS Trainee Counselor

Planning with Purpose (2022)
Have you ever wanted to build better habits while better organizing your life? This workshop will introduce participants to Passion Planning - a type of personal planning that encourages goal-setting and life organization while emphasizing self-growth. Together, we will explore techniques to help you stay consistent and enjoy your planning experience!  Presenter:  Melissa Acuna, MPH, SHC Health Educator

Time Management (2020)
Ever thought to yourself, “I don’t feel like I have any control of the time in my day?” If so, this workshop on time management will inform you about how to better plan out your schedule, prioritize and set goals, and counteract procrastination so that you are able to take back control of your time. This workshop will also support you in developing a balanced and successful personal as well as academic life. Don’t wait – the time is now.   Presenter:  Orlando Jayasiri Gunsekere, MFT, Former CAPS Trainee

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Communication and Confrontation (2021)
Assertive communication skills are needed in every domain of life. This webinar will teach you skills to use in school, work, and family situations and also how to overcome common communication pitfalls. Learn how to respond to unhealthy communication styles, assertively state your boundaries, and de-escalate an argument.  Presenter: Mari Ulate, MA, LMFT, CAPS Counselor

Communication is Key (2020)
Do you ever find yourself having trouble resolving problems within your relationships? You try to talk it out, but it usually ends with an argument and you wonder - how did we get here? This workshop is for those who want to grow in having healthy conversations. You will learn listening and communication skills and will be able to identify the traps and patterns that can send a discussion into an argument. Join us as we learn about healthy communication skills to use in any relationship. Presenter: Mari Ulate, MA, LMFT, CAPS Counselor

Effective Communication in the Workplace (2022)
Do you have a fear of communicating with your boss or expressing your needs to your coworkers? Come learn communication skills to communicate effectively in the workplace or any professional setting. Presenter: Mari Ulate, MA, LMFT, CAPS Counselor

Parenting & Your Child's Brain (2022)
This workshop will explore how parents affect their children's brain development. Children's brains grow rapidly in the first five years of life, and as primary caregivers, parents play a big role in this growth. Information on parenting styles, attachment security, early language, and abuse and neglect will be shared. Presenter:  Caitlin Sackett, MA, Project Analyst, Institute for Child Development and Family Relations

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Breaking Up with Your Phone (2021)
From texts to emails to social media, we are constantly connected to our smart phones. While phones can be a useful tool, overuse can leave us feeling unproductive, overstimulated, and can strain our mental well-being. Together, we’ll understand the addictive components of our phones and explore ways to break the cycle to live a more balanced lifestyle.  Presenter:  Melissa Acuna, MPH, CHES

Caffeine: Helpful or Harmful? (2022)
It seems as though one day we hear caffeine is good for us… the next day, it’s not. What’s the real story? In this workshop, we’ll talk about the truths and myths behind regular caffeine consumption. By the end of the presentation, you’ll have a clear idea about the pros and cons of regular caffeine consumption!  Presenter:  Neal Malki, DrPH, MPH, RDN, CHES, ACSM-EP, Dept. of Health Science and Human Ecology, CSUSB

Do nutrition supplements actually help or harm?  (2023)

If you can believe it, about 30% of the supplements sold in the U.S. contain banned substances (like steroids). How can we find the right supplements and which ones may improve our mental and physical health? In this workshop, we’ll talk about how to find quality supplements and which ones have been found to improve our health. By the end of the presentation, you’ll know what to look for when buying supplements and which ones you may want to consider taking (with your doctor’s approval, of course!). Presenter: Neal Malik, DrPH, MPH, RDN, CHES, ACSM-EP, Dept. of Health Science and Human Ecology, CSUSB

Fentanyl Awareness and Narcan Training (2023)
Watch this workshop to learn how abuse of fentanyl, a synthetic opioid, is devastating our communities. You will also be trained in how to use NARCAN, a potentially lifesaving nasal spray medication administered to rapidly reverse opioid overdose -- and save lives.  Presenter: Alexander Cordova, AOD Counselor, CADC II, San Bernardino County Behavioral Health

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Grocery Shopping Tips and Tricks: How to Find the Most Nutritious Foods (2022)
Did you know that items placed on grocery store shelves aren’t random? In this workshop, we’ll talk about some tricks nutritionists use to buy the most nutritious foods when grocery shopping! By the end of this workshop, you will learn how to have a cart full of healthy items every time.  Presenter: Neal Malik, DrPH, MPH, RDN, CHES, ACSM-EP, Dept. of Health Science and Human Ecology, CSUSB

Holiday Foods in Moderation? Is That Even Possible?? (2021)
Let’s face it, the holidays are a time for fun, family, friends… and feasts! In this workshop, we’ll talk about simple strategies you can use to continue maximizing your health potential. Come and get a head start on those health-related New Year’s Resolutions! Presenter: Neal Malik, DrPH, MPH, RDN, CHES, ACSM-EP, Dept. of Health Science and Human Ecology, CSUSB

How to Develop Good Habits (2021)
If you want to become a more successful student, don't get discouraged and don't give up - just work to develop good habits that can help increase your level of success. This workshop will help you develop good habits that will improve your learning skills and your life skills.  Presenter:  Hattie McNutt, LMFT, CAPS Therapist

Journaling to Heal  (2021)
When we have difficult or painful experiences, it can be can hard to work through the negative emotions involved. Attend this webinar to learn of a research-based journaling technique to process your painful experiences. Presenter:  Rachel Keener, Psy.D., CAPS Therapist

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Maximizing Your Potential Through Food and Nutrition (2021)
Some scientists say that 90% of how we look and feel every day is related to our diet! In this session, we’ll talk about specific foods and nutrients to help maximize your body’s potential. Presenter: Neal Malik, DrPH, MPH, RDN, CHES, ACSM-EP, Dept. of Health Science and Human Ecology, CSUSB

Pillow Talk (2020)
Identify, explore, and manage your sleep habits through evidence-based techniques and strategies designed to promote and increase overall energy throughout the day. Learn how to sleep more deeply and re-initiate effective sleep after disruptions and disturbances. We will identify the facets of total sleep care/regeneration, explore sleep assessment tools and strategies, and learn mindfulness exercises that can promote and encourage better sleeping habits. Presenter:  Tavon Harris, MSW, ACSW, CAPS Therapist

Self-Care: Myths, Tips & Tricks (2023)
What do you believe about self-care? Are you finding it difficult to make time for yourself?  Do you wish you knew how to practice self-care in your everyday life? Come to this workshop to learn what self-care is and how to integrate it into your own life!  Presenters: Danielle Gonzales, B.A., CAPS Counselor & Sarina Sauceda, B.A., SHC Peer Health Educator 

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Stay Safe, Valentine! (2022)
With love in the air, safe sex is always important! This workshop will provide an overview of different barrier and birth control options to best suit your lifestyle. Presenter:  Melissa Acuna, MPH

The Impact of Exercise on Your Mental, Physical & Emotional Well-Being (2020)
Many people equate exercise with weight loss. In reality, exercise is so much more than that! Want to live a longer, happier, healthier, smarter, more youthful life? Come to this workshop to be inspired in your own exercise journey by the incredible benefits that exercise has for the mind, body, and emotions! Presenter:  Rachel Keener, Psy.D., CAPS Therapist

Writing Strategies to Unlock Your Potential  (2022)
So much untapped potential sits inside each one of us. Attend this workshop to learn strategies to unlock your full potential, become unstuck, heal from past hurts, make big decisions, and live more fully. The first 30 in-person attendees will receive a free journal.   Presenter:  Rachel Keener, Psy.D., CAPS Therapist

Young, Wild [Healthy] & Free (2024)
Drinking and smoking are all fun and games until…There’s a stereotype when it comes to college students having fun and using substances to fit in with the crowd. Join our workshop to explore why college students turn to substances and how it impacts students. Come discover alternative ways to socialize and make the most out of your college experience. It's not about saying "no" to fun – it's about being aware, finding balance, and embracing a healthier lifestyle. Let's discover what’s best for ourselves and what it means to live that true "college life." Presenter: Litzy Campuzano, B.A., Former CAPS Trainee

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#YotesMentalHealth (2022)
Have you ever struggled mentally or emotionally but felt too ashamed to reach out for help? You are not alone - 1 out of 5 adults will have a diagnosable mental illness in their lifetime. Although mental health is so important, we rarely talk about it with friends, family members, or in our communities. Let's change that! Come participate in this presentation to discuss the importance of mental health and highlight how together we can change our campus community to be more supportive of your mental health! Presenter:  Wendy Brower, LMFT, CAPS Counselor

An Attitude of Gratitude (2021)
Research has shown that gratitude and happiness are strongly correlated and practicing gratitude can have tremendous benefits for our mental and physical health. In this webinar, you will learn about some of these research findings, as well as tips on incorporating a gratitude practice into your life.  Presenter: Andrea Galeas, BA, MPH Intern

Having a Can-Do Attitude with a Balanced Mindset (2020)
The way in which we view life events has a direct impact on our psychological well-being, mood, engagement, actions, and attitude. If our construct of reality is negative then it will be reflected in our interactions with others, our belief in ourselves, and it will taint our perspective of our ability to flourish in life. In this workshop, participants will learn how to apply the CDA approach to help improve their engagement with themselves, others, and their work while enhancing their overall psychological well-being. Presenter:  Nicole L. Arkadie

Recipe for Happiness (2023)
Discover your own recipe for happiness. Based on the research of Dr. Sonja Lyubomirsky, author of The How of Happiness, this webinar will teach you how to be intentional about sustaining your happiness with a mixture of helpful tools and strategies. Presenter: Ali Matheis, M.A. Former CAPS Trainee

The Struggle is Real: A workshop on Depression (2023)
Are you feeling sad and lonely? Have you lost your spark and motivation? Come to this workshop to learn about the symptoms of depression in yourself and others. Learn how to manage depression with positive coping skills.  Presenters: Ali Matheis, M.A. Former CAPS Therapist & Chris Perez, M.A. CAPS Trainees

What's the Hope? How to meaningfully engage with life  (2022)
Life can be challenging. Sometimes we feel defeated by the inherent difficulties of life. This workshop is designed to help us explore how a shift in our perspective can transform our challenges into meaningful experiences and lead us to engage in life in hopeful ways. Presenter:  Tyson Albertson, M.A. Former CAPS Trainee

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The Doctor's Visit: Preparedness and Management (2023)
This workshop will introduce you to skills that promote a more effective and meaningful experience with your doctor. We will discuss patient rights, protection, and logistics of what you can expect and request during your medical appointments. Come to prepare yourself for the confidence in navigating your health care!  Presenter: Dianna Solis, Student Health Center Lead Peer Health Educator (LPHE) 

Thriving As a First Gen College Student (2023)
In this workshop, we honor that being a first-gen student comes with excitement and challenges that can impact your mental health and overall well-being. Join us as we discuss how to persevere, cope with stressors, stay healthy, embrace new experiences, and thrive! Presenter: CAPS Counselors Mari Ulate, LMFT & Jazmin Rodriguez, LCSW 

Reducing Fear and Anxiety During a Disaster with Five Simple Steps (2023)
This workshop will be focused on identifying the stressors and causes of anxiety that emergency situations can create. You will learn how preparedness can help to mitigate these feelings by empowering yourself to be ready to face any disaster that may come your way.  Presenters:  Patricia Gonzalez, Nurse, Natural Health Educator/Counselor/ Community Violence Intervention Specialist/ Community Health Worker and Eddlynn Jennifer Mangaoang, Community Health Workers at El Sol: Neighborhood Educational Center

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Brothers Together: Men of Color in Today’s World (2023)
This self-help workshop will explore topics related to being a Man of Color (BIMA- MOC - Black, Indigenous, Mixed Race, and API Men of Color) in today’s world. Within a supportive and brave social context of respect and empowerment, we will briefly explore experiences related to racism and discrimination, toxic masculinity, development of healthy relationships, and Men’s Mental Health & Wellness in light of current events. Presenter: Jeffrey Andreas Tan, PhD, CAPS Counselor

Chosen Family: Love as Social Justice (2024)
Learn about the concept of chosen family, apply a social justice lens to your interpersonal relationships, and reflect on love as a move against oppression. Presenter: Marina Rodriguez, APCC, CAPS Counselor

Dating Tips: What Can Help and What Can Hurt a Relationship  (2021)
What are the new dating trends of Gen Z? This webinar will explore what the research says about what helps -- and what hurts-- long-term committed relationships.  Presenter:  Jordan Izzo, M.A., Former CAPS Trainee

Domestic Violence Awareness: Facts, Myths, & More (2023)
In honor of Domestic Violence Awareness Month, join us as we address domestic violence, intimate partner violence, and dating violence. We will learn about these issues, ways to support survivors and learn how to access the local resources available to you. Presenter: Claudia Ochoa, Campus Survivors Advocate 

Healthy Boundaries: When to Say Yes and When to Say No (2021)
Do you wonder if you have a hard time setting boundaries? Begin your journey toward developing healthy boundaries. We will learn about the different types of boundaries and how to communicate them to others. 

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How to Connect When We're Mad (2020)
Many of us feel stuck and unhappy in our relationships when one of us is mad at the other. This workshop will cover two basic but powerful techniques to use when we’re mad at people we care about, and when they are mad at us. Participants will learn how to use “I feel” statements and validating statements to non-defensively join with others, even during disagreement. Presenter:  Katherine Wu, M.A., Former CAPS Counselor

Love & War: Strengthen Your Relationships (2021)
Based on the research of relationship expert John M. Gottman, this webinar will teach you how to strengthen the relationship between you and your partner, identify areas of improvement in your communication, and show you how to engage in conflict without engaging in all-out war!  Presenter:  Sydney Pranitis, M.A., Former CAPS Trainee

Recognizing our Attachment Styles (2023)
Attachment theory research suggests that forming secure attachments with our caregivers during childhood provides a foundation of safety which helps us in countless ways as adults. However, studies show that almost half of the population did not have the opportunity to form secure attachments in childhood and often struggle with partner choices and difficult relationship patterns. Join us as we delve into identifying our attachment styles and learn ways to improve our relationships. Presenter: Marina Rodriguez, APCC, CAPS Counselor 

#RelationshipGoals (2020)
This workshop will focus on the 7 qualities of a healthy relationship, how to “fight fair,” and the difference between healthy, unhealthy, and abusive relationships through interactive activities and group discussion. This event satisfies the mandatory yearly End Sexual Violence Training requirement.

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Relationship Goals 101: Instagram vs. Reality (2021)
Join us as we unravel the unrealistic relationship expectations portrayed on social media. Learn about red flags and warning signs of abuse. Learn about boundaries, healthy communication, respect and more.  Presenters:  Cortni Alexander, M.A., Fomer Survivor Advocate and Jazmin Rodriguez, LCSW, CAPS Counselor

Sexual Assault Advocacy 101 (2023)
In honor of Sexual Assault Awareness Month, join us as we address sexual violence, consent, ways to support survivors, and learn how to access the local resources available to you. Presenter: Claudia Ochoa, Campus Survivors Advocate, and the VOICE Peer Educators  

The Science of Online Dating (2020)
Learn tips for online dating success, including how to set up a useful profile, make contact with prospective partners, avoid being catfished, cope with getting ghosted, and find long-lasting love. Presenter:  Kelly Campbell

When Relationships End: How to Cope (2020)
This workshop will cover the emotional stages one experiences during a relationship breakup and the healing process that follows. Learn how to cope when a relationship ends -- and also how to prepare for the new opportunity to love again! Presenter:  Albert Angelo, Former SHC Health Educator

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Boosting Your Mental Game! (2022)
In this workshop, we will discuss using different types of mental skills such as deep breathing and visualization to help prepare for performances, maintain confidence, and stay calm and collected under pressure. Presenter:  Austin Alvarez, M.A., Former CAPS Trainee

Coping with Stress and Burnout (2021)
Burnout: a state of exhaustion that occurs when you are stressed and overworked. Attend this webinar to learn how to prevent burnout and manage your stressors. Presenter:  Orlando Jayasiri Gunesekere, MFT, Former CAPS Trainee

Don't Over Think It: Mindfulness Tools to Manage a Busy Mind (2021)
Do you ever find yourself over-thinking or wishing you could flip an "off" switch on your worrying? Come to this workshop to learn mindfulness tools and strategies to help you manage a busy mind. 
 

Mindful Yotes (2023)
Do you find yourself wishing that you could be more present in the moment?  Do you ever feel disconnected from yourself and lost in endless over-thinking?  Come to this workshop and learn meditation and mindfulness techniques that can allow you to better manage stress, moods, and feel more grounded within your life! Presenter: Wendy Brower-Romero, LMFT, CAPS Counselor

Stress Management (2020)
Learn how perceptions, expectations, poor boundaries, and emotional triggers heighten stress. Develop skills to combat procrastination, fear, and worry and learn ways to create and maintain better boundaries. The information and tools presented in this program will help you to start enjoying a more productive, balanced, and peaceful life! Presenter:  Albert Angelo, Former SHC Health Educator

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Grief, Loss, & Hope During the Holidays (2023)
Whether your grief is recent or long ago, the string of holiday events may bring a range of emotions. Join me in this workshop to learn how to navigate the holidays. Presenter: Stacie Pham, Psy.D, CAPS Counselor

Know the Signs: Suicide is Preventable (2022)
Some of our friends, family members, and peers struggle with emotional pain. And, for some, it's too difficult to talk about the pain, share their thoughts of suicide, and let others know their need for help. Though the warning signs can be subtle, they are there. By recognizing these signs, knowing how to start a conversation and where to turn for help, you have the power to make a difference – the power to save a life. Watch to learn the signs!  Presenter:  Jenn Carson, M.A. Crisis Line Supervisor and Joey Holland, B.A. Crisis Trained 211 Operations Supervisor

Moving Through Grief  (2022)
Death and grief are normal experiences – but they are also emotional and overwhelming. Come to this workshop to learn ways to navigate your grief as you move forward. Presenter:  Stacie Pham, Psy.D., CAPS Counselor

Silent Grief: Healing from Loss by Suicide (2024)
Grief after the loss of a loved one by suicide is a unique bereavement experience. This workshop aims to provide a space to share about this unique experience and learn pathways to healing. Presenters: CAPS Counselors Wendy Brower-Romero, LMFT, and Marina Rodriguez, APCC

Suicide Prevention (2021)
Each year over 1,100 college students die by suicide. Many people who lost someone to suicide wished they could have done more to help. This workshop will teach you how to recognize the warning signs for someone at risk for suicide as well as how to help keep them stay safe and connected to resources.  Presenter:  Albert Angelo, Former SHC Health Educator

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BRAINS! A Neurodivergent Introduction (2023)
TikTok has opened the floodgates of awareness around Neurodivergent brains. Over 15% of the population is neurodivergent, but only ¼ receive a diagnosis in childhood.  This leaves many adults struggling, frustrated, and trying to understand themselves. In this workshop, we will look at what diagnosis’ fall under the neurodivergent umbrella, the validity of self-diagnosis, and ways to set up an affirming environment for your learning needs.  Presenter: Jamie Roberts, LMFT

Cuidate Chica! (2024)
Learn how your Latin culture impacts your relationships and mental health. Come discover self-care strategies and share our strengths as Latinas.
​​​​​​Presenters: CAPS Counselors Mari Ulate, LMFT & Jazmin Rodriguez, LCSW

I Am a Student and… (2023)
According to the Minority Stress Theory, underrepresented students, including LGBTQ+, face additional stressors as they enter college. It is important that students of all identities feel safe and empowered on campus and in life. In this workshop, you will learn how to prosper as an LGBTQ+ college student; you will gain information about supportive campus resources, where to connect with others, tips for managing mental health, and how to be an ally to the community. Presenter: Sarina Sauceda, B.A., Peer Mental Health Educator  

Mindfulness for a Compassionate Life (2020)
 Do you find that you consistently judge yourself or other people for their flaws? Are you hard on yourself when you are imperfect or become defensive when given feedback? This workshop will provide you with practical mindfulness tips to increase self-awareness. You will also learn daily strategies to connect with yourself and others with greater compassion and empathy. Presenter:  Wendy Brower, M.S., LMFT, CAPS Counselor

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Mindset Matters (2024)
"Problems cannot be solved with the same mindset that created them" - Albert Einstein. Our mindsets have the capacity to shape the course of our lives. We often forget the power that our minds hold over our lives. In this workshop, we will discuss Carol Dweck's growth mindset theory and see how we can apply that to different aspects of our lives. Presenter:  Gertrude Davidson-Tetteh, M.A., Former CAPS Trainee

Queer, Questioning, & Transgender Resilience (2023)
October 11th is National Coming Out Day, an idea based on feminist and queer theoretical ideas of making the personal political, ending the shame that comes from hiding, and making the world a safer place by providing queer visibility. In recent years there has been some healthy critique on the idea of encouraging folks to “out” themselves to family, friends, and workplaces due to a range of repercussions such as parental rejection, poverty, homelessness, and violence. This workshop will explore themes of coming out, safety, community, resilience, and multiple identities. Come join the conversation! 
Presenter: Marina Rodriguez, APCC, CAPS Counselor 

Rebuilding After Trauma (2022)
How do you move forward after experiencing traumas and other major difficulties in your life? To avoid becoming stuck, attend this workshop to learn evidence-based practices that you can incorporate in your life to move forward. You can’t erase the hardships you have experienced, but you can grow through them to become a stronger, wiser, and healthier version of yourself.

The Journey to Self-Discovery (2024)
Our upbringing and culture influence the person we become, but so do the new ideas, concepts, and values we learn in the course of our college education. Traditional values and the new values we are learning in the process of our education can sometimes lie at a crossroads. Attend this workshop to learn how to navigate both in the process of becoming and embracing our true selves. Presenter: Pauline Rocha, B.A., Former CAPS Trainee
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The Red Zone (2023)
What is the Red Zone on college campuses?  The red zone is a period of time when students on campus are most vulnerable to sexual assault. Join us to learn about the Red Zone, consent, and bystander intervention. Presenter: Claudia Ochoa, Campus Survivors Advocate 

Self-Awareness:  A Journey Inward (2020)
Do you ever wish you understood yourself better? This workshop provides you with opportunities through thought-provoking activities to help you gain insight into yourself. Take the time to reflect on YOU, explore your wants and needs, increase emotional awareness, and ultimately improve how you communicate and connect with others. Presenter:  Claire Craddick, M.A., CAPS Counselor

You Belong Here: Overcoming Imposter Syndrome (2020)
Do you sometimes doubt your accomplishments, or have a fear of being exposed as a fraud? Whether in class, at work, or in any other accomplished setting, feelings of imposter syndrome can make you doubt yourself. This workshop will help you understand your internalized patterns of self-doubt and will also help you break the cycle in order to gain confidence and acceptance of yourself. Presenter:  Melissa Acuna, MPH, CHES, SHC Health Educator

Wounds de La Familia: Understanding and Healing From Intergenerational Trauma (2023)
"Your pain didn't start with you, but it can end with you."--Stephanie M. Hutchins Ph.D. All of us carry the legacies of our families—both their successes and their struggles.  This talk aims to discuss how we can both celebrate the gifts of our heritage while also healing from the unaddressed pain that has continued throughout the generations. Presenters: Mari Ulate, LMFT and Wendy Broer, LMFT, CAPS Counselors
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