Mindful Self-Compassion (MSC)

When and Where Tuesdays from March 4th till April 8th, from 5-6:30 pm. Location: Aðalbygging, A-069. Price: ISK 4000 Registration at the Service Desk Mindful Self-Compassion (MSC) is an evidence-based training program designed to cultivate the skill of self-compassion. Based on the groundbreaking research of Dr Kristin Neff (PhD) and the clinical expertise of Christopher Germer (psychologist), MSC teaches core principles and practices that enable participants to respond to difficult moments in their lives with kindness, care and understanding. Rapidly expanding research demonstrates that self-compassion is strongly associated with emotional wellbeing, less anxiety, depression and stress, maintenance of healthy habits such as diet and exercise, and satisfying personal relationships. MSC is primarily a compassion training program, although mindfulness is the foundation of self-compassion. MSC is also not psychotherapy insofar as the emphasis of MSC is on building emotional resources rather than addressing old wounds. Positive change occurs naturally as we develop the capacity to be with ourselves in a kinder, more compassionate way. It is based on the three key components of self-compassion which are self-kindness, a sense of common humanity, and balanced, mindful awareness. Kindness opens our hearts to suffering, so we can give ourselves what we need. Common humanity opens us to our essential interrelatedness, so that we know we aren’t alone. Mindfulness opens us to the present moment, so we can accept our experience with greater ease. Together they comprise a state of warm-hearted, connected presence. Self-compassion can be learned by anyone. It’s a courageous attitude that stands up to harm, including the harm that we unwittingly inflict on ourselves through self-criticism, self-isolation, or self-absorption. Self-compassion provides emotional strength and resilience, allowing us to admit our shortcomings, motivate ourselves with kindness, forgive ourselves when needed, relate wholeheartedly to others, and be more authentically ourselves. After participating in the course, you’ll be able to: Practice self-compassion in daily life Understand the evidence-based benefits of self-compassion Motivate yourself with kindness rather than criticism Handle difficult emotions with greater ease Transform challenging relationships, old and new Manage caregiver fatigue Practice the art of savouring and self-appreciation What To Expect Program activities include meditation, short talks, experiential exercises, group discussion, and home practices. The goal is for participants to directly experience self-compassion and learn practices that evoke self-compassion in daily life. This course is taught in English.

Psychological services

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The UI Student Counselling Centre provides psychological services for UI students.

Psychologists Anna Guðrún Guðmundsdóttir and Hrafnkatla Agnarsdóttir provide psychological services and advice in individual interviews, free of charge for UI students. The service does not include an ADHD diagnosis.

We offer short-term individual therapy sessions in Icelandic and English. We can provide approximately 1 to 3 sessions per semester which are free of charge for all students. The service does not include ADHD diagnoses.

We also offer regular group therapy.

Anna Guðrún is a clinical psychologist who graduated with a BSc in psychology from the University of Iceland (HÍ) in 2017 and an MSc degree in clinical psychology from HÍ in 2020. Anna has worked with adults dealing with depression, stress, anxiety and issues, post-traumatic stress, and chronic pain since graduation. Anna uses Cognitive Behavioral Therapy (CBT) methods along with elements from ACT (Acceptance and Commitment Therapy) and has received training in Cognitive Processing Therapy (CPT).

Anna previously worked in the adult mental health team at the Sudurnes Hospital & Health Center from 2020-2021. Later at Landspítali from 2021-2025, first in the depression and anxiety team of the psychiatric department and later in the endometriosis team of the women's department. Alongside this, Anna has been in private practice at Sálfræðiráðgjöfin since 2021. Anna Guðrún works 50% at the student counseling service at HÍ, with presence on Mondays, Tuesdays, and until noon on Fridays.

Hrafnkatla is a clinical psychologist who graduated with a BSc in psychology from the University of Iceland (HÍ) in 2018 and an MSc degree in clinical psychology from HÍ in 2020. She interned at the Little Anxiety Treatment Center and the student counseling service at HÍ.

Hrafnkatla has worked as a psychologist at the outpatient department of BUGL from 2020 to 2022, first in the diagnostic team and later in the eating disorder team. She started working at a private practice in 2021 at Sálfræðistofan Höfðabakki and now works in a 50% position at Sálstofan alongside a 50% position at HÍ (since 2022). She has also been a supervisor for master's thesis projects in clinical psychology, a behavioral therapist at a preschool, and a social worker at a residential unit for people with mental disabilities.

Hrafnkatla provides general psychological services for children, adolescents, and adults. She regularly seeks supervision and continuing education, especially in eating disorders, but also enjoys working with emotional issues such as anxiety and depression. She mainly works from a Cognitive Behavioral Therapy approach but also uses ACT (Acceptance and Commitment Therapy) and Dialectical Behavior Therapy.

Hrafnkatla works in a 50% position, with presence on Thursdays, Fridays, and every other Wednesday morning.

The Faculty of Psychology runs a Student Psychology Clinic.

Graduate psychology students offer psychological counselling to UI students and their children (under the age of 18) under the supervision of licensed psychologists.

Further information on the Student Psychology Clinic:

Location
The Student Psychology Clinic
Nýi Garður
Sæmundargata 12, 102 Reykjavík.
Tel: +354 856 2526
Email: salradgjof@hi.is

In most cases, SAD begins to affect people during late autumn or early winter and goes away during the brighter days of spring and summer. It is often called winter depression.

Autumn and winter SAD symptoms may include:

Irritability
Tiredness / low energy
Problems getting along with other people
Hypersensitivity to rejection
Heavy feeling in the body
Changes in sleep pattern (increased sleeping hours)
Changes in appetite
Weight gain

When to see a doctor or a psychologist?

It's normal to have some days when you are feeling down. But if you feel down for days at a time and can't get motivated to do the activities you normally enjoy, then see a general practitioner (GP), psychiatrist or a psychologist. This is especially important if your sleep patterns and appetite have changed or if you feel hopeless or have frequent thoughts of death or suicide.

Recommendations

It is highly recommended to take vitamin D, cod liver oil (lýsi) and Omega-3 during the winter months in Iceland.

Research shows that Omega-3 can have a positive effect on depression and SAD.

Outdoor activities during the day time and regular exercise are recommended as well.

Panic attacks are defined as a sudden increase in anxiety and fear, while panic disorder describes recurrent panic attacks.

It is important to remember that a panic attack does not necessarily constitute a panic disorder and appropriate treatment of a panic attack may limit the development of panic disorder.

For further information about panic attacks and panic disorder symptoms, causes, and treatments please open this document (PDF).

Most people who live in a foreign country for an extended period of time experience cultural stress. It is normal to feel overwhelmed and frustrated. This is all part of the cultural learning process!

Living in a culture that is different from your own can be both an exciting adventure and a challenging process. Regardless of what country you are from, it is common for all international students to go through a period of cultural adjustment.

Understanding this adjustment process and getting support through this transition will help you to have a more fulfilling experience, both personally and academically.

Culture shock

The values, social norms, and traditions in Iceland may be quite different from beliefs about 'how things should be' in the country where you grew up.

When individuals move to another culture, they naturally carry their own background and life experiences with them, which shape how they perceive and adjust to their new environment. For example, some of you may find Icelandic classroom culture easy to adjust to, while others may struggle significantly in this area.

'Culture shock' is a common experience that describes the feelings of confusion, stress, and disorientation that occur when entering an unfamiliar culture.

Keep in mind that not everyone has the same reactions to cultural adjustment and may experience the symptoms of culture shock in varying degrees, and at different times. Common reactions to culture shock include:

extreme homesickness
avoiding social situations
physical complaints and sleep difficulties
difficulty with coursework and inability to concentrate
overreacting
significant nervousness or exhaustion

Strategies to help you cope with the adjustment process

Culture is relative
As an international student, you will be exposed to many new customs, habits and ideas. Try to avoid labelling them as 'good' or 'bad' according to the culture you are from.

Remember that there may be parts of a culture you dislike or disapprove of, but these are part of a broader social system, and therefore make more sense inside that system.

Be open-minded and curious
Adjusting to a new culture does not mean that you have to change your own values, but it is important to respect those of other people.

When you find yourself in an unfamiliar situation, try to think of it as a new adventure.

Allow yourself to be curious about the way things are perceived and done in this new environment.

Use your observation skills
Since you will encounter unfamiliar rules and norms, observing how others are acting in situations can help you understand what behaviour is expected of you.

Pay attention to how others use both verbal and nonverbal communication in order to get a complete picture of what is going on.

Ask questions
Ask for help when you need it. Asking for assistance or an explanation does not have to be considered a sign of weakness.

Understanding others and making yourself understood in a new language (or context) requires lots of rephrasing, repeating and clarification.

It may be helpful to ask questions like: "As I understand it you are saying... Is that correct"?

It's OK to experience anxiety

Learning to function in a new environment is not easy. It is natural to feel anxious or frustrated sometimes.
The key is to remind yourself that these feelings are normal and are likely to be situational and temporary.

Give yourself (and others) permission to make mistakes
You will inevitably make mistakes as you explore a new culture. If you can find the humour in these situations and laugh at them, others will likely respond to you with friendliness and support.

Keep in mind that others will probably make mistakes, too; when someone makes an inaccurate assumption or a generalised statement about your culture, it may be due to a lack of information. If you're comfortable doing so, this can be an opportunity to share information about yourself and your culture.

Take care of your physical health
Be mindful of keeping a healthy diet and getting enough exercise and rest.

Try to find an activity that you enjoy and make it part of your routine. Being physically active can help reduce your stress levels.

Make plans for keeping in touch
While abroad, you’ll want to be in touch with the people back home to share your experiences. However, study abroad is also a time for personal and cultural exploration.

Past students have suggested arranging a schedule with family and friends to determine when they will be in touch and to manage expectations for how frequently you’ll be contacting them.

Find a cultural ally
An Icelandic friend, or another international student who has been in Iceland for several years, can be a great consultant on cultural expectations.

When you have questions or need a second opinion on something, this person can help clarify confusion and provide support as you adjust to your new environment.

Seek out support from other international students
Many international students find it helpful to discuss their concerns with others who are going through similar transitions. Talking with others about their adjustment to the new culture can provide ideas and insights about your own experience.

Seek out friends and groups who share your interests and encourage you to participate in social circles. Suggestion: International students at the University of Iceland on Facebook.

Be patient
Don't try to understand everything immediately. The process of adjusting to a new culture requires time. It may also require a different amount of time for different areas of adjustment.

Try to encourage yourself to be patient with this experience and not be overly critical of yourself.

Adapting to a new culture

Adapting to a new culture is an ongoing process. It may be challenging at times, but most students who experience culture shock agree that going through this transition helped them to learn more about themselves and to develop greater confidence in their ability to navigate new situations.

It can also lead to a renewed appreciation of one's own culture. There are many people in the University community who are available to provide you with support. Keep in mind that you do not have to struggle alone.

Resources and support are available from the University Student Counselling Centre and the International Office.

The University of Iceland Student Counselling Centre (UISCC) provides students with counselling and support during their studies. Staff can help you with academic choices, study skills and job seeking. UISCC supports equality and diversity, e.g. by providing disability services during studies and exams and offering psychological services.

If the problem is urgent and serious, contact or visit the psychiatric emergency ward at Hringbraut.
Tel: +354 543 4050
It is open 12 - 7 pm on weekdays and 1 - 5 pm on weekends.
Outside these opening hours, you can go to the Landspitali University Hospital
accident and emergency ward in Fossvogur, which is open 24/7.

Other helpful options
Self-help material - Looking After Yourself
Red Cross helpline Online chat and phone chat.
Pieta organisation Tel: +354 552 2218
Bergið, Headspace for young people up to the age of 25.