Wellness Programs
CAPS offers workshops and educational series on topics such as stress management, mindfulness, and test anxiety. These programs are designed to provide valuable coping skills and insights, and are led by CAPS counselors or trained Peer Educators. Workshops may be offered as one-time events or as part of a series.
We also offer signature wellness workshops like the Anxiety Toolbox and Mood Toolbox. Additionally, CAPS can tailor workshops for your organization, residence hall, or other group.
We collaborate with UCSC students and professional staff to create workshops that meet the unique needs of your audience. To explore customized workshop options, please contact us. We ask that you provide at least three weeks’ notice so we can coordinate and prepare effectively.
Anxiety Toolbox
Anxiety Toolbox is a three-part series developed by CAPS to help students recognize anxiety symptoms and triggers, and learn effective strategies to manage and reduce anxiety. This series was created because anxiety and stress are among the most common reasons students seek support, and there are practical, evidence-based tools that can help. Offered during the fall, winter, and spring quarters, the series is grounded in cognitive-behavioral science and focuses on skills you can begin using immediately.
How it works
The series is structured like a class, with each session building on the previous one. While there will be opportunities to share thoughts and insights, the focus is on learning, not group discussion. Sharing is entirely voluntary.
Participants receive a workbook with key concepts, resources, and worksheets to support practice outside of the sessions
Topics covered
- The difference between everyday stress and clinical anxiety
- How some stress can be helpful
- The fight, flight, or freeze response
- Avoidance versus exposure
- Identifying and changing unhelpful thought patterns
- Relaxation and grounding strategies
By the end of the series, participants will have developed a personalized action plan for managing anxiety and stress.
Students are encouraged to attend all three sessions, though it is not required. To sign up or learn more, check the CAPS Calendar or contact CAPS at (831) 459-2628 during business hours.
Download the Anxiety Toolbox workbook before the first session!
Mood Toolbox: tools to better understand and manage your mood
- Increase your understanding of depression
- Develop skills to recognize and manage symptoms you may be experiencing
- Gain lifelong tools to use when facing depressive symptoms
To sign up or request disability accommodations, please call CAPS at (831) 459-2628 during business hours. You may also join at the scheduled time using the Zoom link found on the CAPS Google Calendar.
Students are encouraged to attend all three sessions of the series, though attendance at every session is not required. All sessions are offered via Zoom.
Download the Mood Toolbox workbook before the first session!
Virtual Toolbox Sessions
Each session of the Anxiety and Mood Toolbox is available online in a pre-recorded format for you to access any time or location for free!
Sessions are approximately 35–40 minutes long and do not require weekly attendance or live participation.
CAPS hopes that having easy access to the Anxiety and Mood Toolbox Series will help you manage and navigate difficult or stressful circumstances. Please use the links to begin viewing the toolbox sessions at your convenience, or contact CAPS’ front office at 831-459-2628 for any assistance.
Please complete the survey after you have viewed Sessions 1–3 of any Toolbox Series. You will receive a confirmation email after submitting your feedback.
Toolbox Frequently Asked Questions (FAQ)
Why are the toolboxes offered in three sessions?
A three-session format allows time to introduce concepts and practice skills in manageable steps. Each live session lasts 60 minutes, making it easier to fit into your schedule. Virtual sessions are slightly shorter.
What if I need more time to learn the material?
That’s completely normal. The series serves as an introduction. Some students may find it sufficient, while others may choose to repeat the series or seek additional support. Regular practice and completing the homework will help reinforce the skills.
What if I’m uncomfortable in a group setting?
Many students feel anxious in group settings. Both the Anxiety and Mood Toolboxes are curriculum-based programs structured like a class. You are not required to speak or share unless you feel comfortable. Facilitators respect your boundaries and privacy.
What if I need one-on-one support while in the series?
If you need individual counseling, notify your facilitator or the CAPS front desk. They can help you connect with appropriate services. If you already have a counselor at CAPS or elsewhere, feel free to reach out to them directly.
Why is there homework?
Skill-building requires practice. The homework assignments help you apply what you learn to real-life situations. While you may be invited to reflect on your homework during sessions, you’re never required to share. Your work is for your personal growth.
What if I didn’t complete the homework?
You’re still welcome and encouraged to attend. If you forget your workbook, a replacement can be provided. Facilitators can also support you in completing examples during the session. Showing up and participating is what matters most.
Psychiatry 101: Is it right for me?
Single-session Zoom workshops
This workshop is for students who have never taken psychiatric or psychotropic medication and have questions or concerns about seeking psychiatric care.
Informational sessions will:
- Debunk common myths
- Answer basic questions about psychotropic medications (e.g., how they work, common side effects)
- Describe the role of psychiatry within mental health care and differentiate between psychiatry and therapy
- Explore the pros and cons of starting medication
- Provide tips for decision-making and things to consider
For session times, visit the CAPS Calendar.
For more information, contact CAPS during business hours. A referral from a therapist or medical provider is required.
All workshops are facilitated by CAPS Psychiatry Case Manager, Christine Merriman, M.S.W., L.C.S.W.
Please ensure you are in a private space for this meeting and have your camera on. Thank you!
Mindfulness drop-in group
Are you struggling with:
- Stress and anxiety
- Problems with concentration and focus
- Depressed mood
- Effects of trauma
Recent research shows that our brains can get stuck in a “fight, flight, or freeze” mode. This drop-in group offers 30-minute sessions where you’ll learn more about how the brain responds to stress and practice simple mindfulness exercises to help re-activate your brain—so you can function at your best.
No registration required.
Sessions are held via Zoom. View the current schedule on the CAPS Google Calendar.
If you need disability accommodations, please contact CAPS at (831) 459-2628 during business hours.
Mindfulness On-Demand
Prefer to practice on your own time?
30-minute guided mindfulness sessions are available online, anytime.
Note: This video is currently being updated (as of March 21, 2025).