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 - If you are having suicidal thoughts. Bergið, Headspace for young people up to the age of 25. Healt care Centers of the Capital Area If you are in immediate danger of hurting yourself or others call 112

Student Psychology Clinic

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 Árnagarður - room 104 Email: salradgjof@hi.is

Seasonal affective disorder (SAD)

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. Read more about seasonal affective disorder (PDF).

Panic attacks and panic disorder

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).

Cultural adjustment and coping strategies

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.

Mindful Self-Compassion (MSC)

When and Where Thursdays from February 5th to March 12th, from 4:30-6:00 pm. Location: TBD Price: ISK 4000 Registration at the Service Desk Mindful Self Compassion (MSC) is a six-week course that builds self confidence, courage, and emotional resilience. The course teaches participants to respond to difficult moments in their lives with kindness, care and understanding. The main focus is to: - showing oneself more understanding and gentleness. - to better deal with difficult emotions. - to encourage oneself with kindness rather than criticism. - to better know one´s inner landscape and be more self-aware. - to better understand one´s own needs and meet them with care. The course is based on evidence-based methods by Dr. Kristin Neff, a professor at the University of Austin Texas and Dr. Cristopher Germer, a psychologist and teacher at Harvard. Research shows that self-compassion increases mindfulness, improves understanding of our shared humanity, and increases self-kindness. Mindfulness helps us be aware of the present moment and accept what is. Shared humanity helps us awaken to how we are connected and are all in this together. Self-kindness helps us face challenges and ourselves based on what we really need. There is strong link between self-compassion and well-being. Empathy also promotes healthy lifestyle habits, strengthens our connections with ourselves and others, and reduces anxiety, depression, and stress. The course instructor is Herdís Finnbogadóttir, psychologist at Núvitundarseturinu. The course is organized by Núvitundarsetur. The course is on Thursdays, from February 5th to March 12th, from 4:30 pm to 6:00 pm in x Price is er ISK 4000. Registration is at Service Desk at University Centre. This course is taught in English.

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Anna Guðrún Guðmundsdóttir (leyfi), Camilla Ann Stacey, Guðný Björg Barkardóttir, Kristín Hulda Gísladóttir og Hrafnkatla Agnarsdóttir sálfræðingar veita ráðgjöf og stuðning í einstaklingsviðtölum. Þau eru gjaldfrjáls fyrir nemendur skólans.

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Hafðu samband við salfraedingar@hi.is til að bóka tíma.

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