Wellness Programs

Mindfulness Based Stress Reduction – 8 weeks (in-person)
Tuesdays, February 24 – April 21, 2026, 4 – 6:30 pm
(8 weekly sessions, an all-day retreat, and no class during spring break)
Instructed by Mike Bouck, LCSW, EAW Counselor and Qualified MBSR Instructor

While stress is a normal part of living, the amount of stress we experience in the 21^st century often exceeds our innate capacity for coping. We practice skills like mindfulness meditation to learn to relate to universal challenges, our bodies, our thoughts, our emotions, and those we interact with in new, more compassionate ways.

Mindfulness-Based Stress Reduction (MBSR) is an evidence-based, eight-week program developed by Jon Kabat‑Zinn in an academic health care setting. It combines practices like mindfulness meditation, body scans, gentle yoga, and group discussion to promote present-moment awareness, non-judgmental acceptance, and stress management. Research shows that participants often experience lower stress and anxiety, enhanced emotional resilience, improved focus, and better coping with pain and chronic illness.

The MBSR program is a comprehensive class for those who want to have a more immersive mindfulness meditation experience. While open to beginners it is an in depth, thorough class consisting of an orientation session (held one hour via Zoom), 8 weekly 2 ½ hour classes and one full day retreat (6 hours). It also includes daily home practice assignments that take about 50 minutes to complete. Participants are given readings, guided audio files, and handouts to facilitate their daily practice.

A screening process is required to attend this program. For more information, please contact Mike at Mike.Bouck@nau.edu or call 928-523-7522 by Friday, February 13, 2026.

Blue Zones at NAU: The Habits That Help You Thrive Workshop (in-person or by Zoom)
Wednesdays, February 18, 25, and March 4, 2026, Noon – 12:45 pm
Location: HRM 108D
Presented by Professor Jay Sutliffe and undergraduate students enrolled in NTS 325W Nutrition Research & Communication

What it is: A free, interactive lunch-and-learn series for NAU employees inspired by the Blue Zones—regions of the world where people live longer, healthier, more connected lives.

What to expect each week: 

• Plant-dominant lunch provided
• Only 45 minutes per week
• Practical ideas—not lectures
• Designed for busy professionals
• In-Person & Zoom Options

Bonus: Participants receive access to all workshop materials with a quick-start guide, weekly habit tracker, and plant-forward recipes. Refreshments and food sampling (mini meals) provided, with a chance to win a wellness raffle item. This program is free of charge and open to all employees.

To enroll or for more information, email community-nutrition@nau.edu. Space is limited, please register early!

Good Grief Group (by Zoom)
Wednesdays, March 18 – April 15, 2025, 12 – 1:30 pm
Facilitated by Shawnee McDowell, LCSW, EAW Counselor

Grief, death, and loss are a normal part of life, and yet it feels so disorienting and difficult after a loved one dies that we might feel like we will never feel “normal” again.

Join others in this small, online grief group to come together in our emotions of grief and loss. We will honor ourselves and our loved ones as we share memories and experiences. There may be an option to meet in person for the final session.

To register, please email ask-eaw@nau.edu.

NAU Alliance for Neurodivergent Faculty and Staff (by Zoom)
First Wednesday of each month, February 4, March 4, and April 1, 2026, 12:30 – 1:30
Guided by Heather Nash, EAW Director, Shelby Rinke, School of Communication Assistant Professor of Practice, and Landi Morris, Assistant Professor of Accounting

The Alliance is NAU’s collective for faculty and staff who identify as neurodivergent (including, but not limited to autism, ADHD, dyslexia, bipolar, etc.). We welcome individuals with medical diagnoses, self-diagnoses, and those who may be wondering if they are part of the neurodivergent (ND) community.

The goal of these meetings is to provide a space for ND folks to connect, educate, share information and resources, and build community. In this second meeting of the Alliance, we will be discussing one of the issues highlighted during our inaugural meeting.

All forms of participation are welcome; come and engage or sit back with your screen off and listen. The facilitators are neurodivergent (both medically and self-diagnosed). We will bring our own experience to meetings but are not there to offer formal therapeutic advice or prescribe action. We acknowledge that sharing information about disabilities may not feel safe for all, and participation in the group, and all meeting activity, will be private.

ND Alliance Zoom registration link

Cancer Support Group for NAU Employees (by Zoom)
The second Thursday of each month, February 12 – April 17, 2025, 12 – 1 pm
Facilitated by Shawnee McDowell, LCSW, EAW Counselor and Cyndy Soto-Lopez, PhD, EAW Psychologist

When the “C” word enters your life, everything turns upside down. Thrown head-first into medical jargon, tests, procedures, all while your head is shocked and fuzzy from this life altering word. Of course, we’re talking about cancer. Studies indicate that cancer is on the rise globally and it is being diagnosed in younger people. Luckily, treatments have improved, and while some people may live longer, cancer-free lives after medical intervention, the impacts of cancer are life-long, as healthy survivorship anxiety may linger on the backburner.

During our time at NAU we have not only counseled people impacted by cancer, but we have experienced loved ones and friends being diagnosed with cancer as well. We are facilitating this group with the intention of helping participants gain mutual support, develop coping skills, and cultivate post-traumatic growth and resilience.

If you are interested in attending this group, please reach out to Shawnee.McDowell@nau.edu or Cyndy.Soto-Lopez@nau.edu for more information.

Weekly Drop-in Groups (registration required)

How to Pug Your Way Out of Stress: Stress Management Lessons We Can Learn from Our Dogs Group (by Zoom)
Tuesdays, February 3 – April 28, 2026, 8:30 – 9 am (no meeting on March 3 and March 10)
Led by Cyndy Soto-Lopez, PhD, EAW Psychologist

There are many surprising lessons we can learn from dogs about self-car. Everybody experiences stress which, if unmanaged, can lead to many negative physical and mental health outcomes. In this open, drop-in group we will discuss how adopting our furry friends’ attitudes and behaviors can help us practice specific stress-management strategies with the goal of finding practical applications to help improve our self-care, mood, and manage our stress. All are welcome, join anytime.

Stress Management Group Zoom registration link

Mindful Self-Compassion for Stress and Burnout Group (by Zoom)
Wednesdays, January 28 – April 16, 2025, 8:30 – 9 am
Led by Mike Bouck, LCSW, EAW Counselor and Qualified MBSR Teacher

This semester we continue our exploration of the book Mindful Self Compassion for Burnout by Kristin Neff, PhD and Chris Germer, PhD, which focuses on how to utilize mindful self-compassion principles for long-term resilience and recovery from stress and burnout.

We will explore strategies for cultivating emotional resources and adaptive coping mechanisms to sustain well-being, enhance professional fulfillment, and prevent recurrence. More practically we’ll learn evidence-based exercises and reflective practices designed to help integrate self-compassion and kindness into such challenges as perfectionism, the inner critic, interpersonal boundaries, identifying our needs, motivating ourselves, and savoring the good.

Each session will provide a mini lesson on a principle from the book along with one self-compassion practice we’ll call a “tool.” Ideally, we ask you to participate in the class in its entirety because some skills build upon earlier ones, but you are free to drop in as often as you like and/or are able. All are welcome!

Self-Compassion for Burnout Group Zoom registration link

Pause and Presence (by Zoom)
Thursdays, January 22 – April 16, 2026, 12 – 12:30 pm
Led by Mike Bouck, LCSW, EAW Counselor and Qualified MBSR Teacher

Mindfulness meditation offers powerful benefits for both personal mental and emotional well-being, and professional effectiveness. It helps improve focus and self-awareness, allowing us to respond to challenges with clarity rather than react impulsively. It can also significantly enhance workplace effectiveness by improving clarity, allowing for more thoughtful decision-making and effective communication. Regular practice can reduce stress, enhance emotional regulation, and build resilience, fostering a greater sense of balance and empathy—skills that make a real difference in both your personal and professional life.

This class is a natural first step for those beginning a mindfulness journey or as a weekly drop in for those with regular mindfulness practice. Please come as often as you are able. All are welcome!

Pause and Presence Group Zoom registration link

Thursday Morning Happiness Club Explores Boundaries (by Zoom)
Thursdays, January 29 – March 5, 2026, 8:30 – 9 am
Led by Led by Heather Nash, PhD, EAW Director

Join Heather every Thursday for ideas about how to increase our happiness and resilience by exploring, setting, and maintaining boundaries for ourselves and others.  We will discuss concepts related to boundaries, including relevant research findings, and we will leave with at least one strategy to apply over the next week.

Thursday Morning Happiness Club Zoom registration link

Watch for more spring semester programs coming soon.