Self-help resources

Learn new coping skills and strategies at your own pace. Our online learning options include videos, online mindfulness, and webinars.

Develop personal and academic resilience with Great West Life's from Surviving to Thriving (pdf).

  1. Self-help Mental Health Videos

    Self-help videos provide information, tips, and strategies to manage your wellness more effectively.

    View videos »

  2. We wish all students knew...

    Upper year UCalgary students share their advice for incoming students in part one of a five part video series. 

    View video »

  3. Dear stress...

    Video submission from a UCalgary student talking about being diagnosed with a mental illness, and managing the stressors of student life.

    View video »

Start your own daily mindfulness practice with this self-directed, online program. 

  1. Standing up to procrastination

    Try these tips and tricks to overcome procrastination from Registered Psychologist Jennifer Thannhauser, PhD.

    View webinar »

  2. Getting motivated

    If you're struggling to find motivation, let Registered Psychologist Jennifer Thannhauser, PhD give you tips and tricks to get motivated again.

    View webinar »

  3. Live Webinars through Mount Royal University Student Counselling Services

    Watch from anywhere, even at home...in your pajamas! You can also ask questions using Live Chat.

    View upcoming live webinars »

UC EMERGENCY APP
Campus emergency notifications

CMHA Recovery College provides free courses that help you develop your own resourcefulness. Learn more

Online Resources for Mental Health

Please note: These resources do not replace professional psychological or medical help. If you have symptoms of mental health, please speak to a mental health professional or your doctor. If you need support that is beyond self-help, please contact Student Wellness Services, or if you are a distance student, please contact distancesupport@ucalgary.ca.

Therapist Aid
https://www.therapistaid.com/
A variety of worksheets and tools used by therapist’s to work with their client’s

Get Self-Help
https://www.getselfhelp.co.uk/solutions.htm
Practical information and tools using a variety of therapeutic interventions

7cups
https://www.7cups.com/
Support groups, online therapy, and counselling

Mental Health 101
https://www.camh.ca/en/health-info/mental-health-101
Free online courses to learn about mental health

Here to Help
https://www.heretohelp.bc.ca/
Wide range of mental health and substance use information, resources, and self-assessments

Canada Mental health Association
https://cmha.ca/mental-health/understanding-mental-illness
Information on various mental health disorders

Centre for Clinical Interventions
https://www.cci.health.wa.gov.au/resources/looking-after-yourself
Workbooks for a variety of different mental health problems including anxiety, depression, Bipolar Disorder, and more

Help Guide
https://www.helpguide.org/
Resource for mental health and wellness

What is a Psychologist?
https://cpa.ca/public/whatisapsychologist/
Read about what a psychologist does and how they differ from a psychiatrist

What is Social Work?
https://www.casw-acts.ca/en/what-social-work
Read about the role of Social Workers

The Lifeline Canada Foundation
https://thelifelinecanada.ca/help/crisis-centres/canadian-crisis-centres/
A list of crisis phone and texting lines across Canada

Crisis Services Canada
https://www.crisisservicescanada.ca/en/
Toll free: 1-833-456-4566
Text 4 p.m. – midnight (EST): 45645

Suicide prevention and support via phone and text

Mind Your Mind: I’m in Crisis
https://mindyourmind.ca/help/im-crisis
Steps to take if you are in crisis, or are considering suicide

Suicide Safety Planning
https://www.suicideinfo.ca/resource/safety-plans/
How to develop a suicide safety plan and why it’s important. Visit https://www.ementalhealth.ca/Canada/Safety-Plan/index.php?m=article&ID=50966 to get a template of a safety plan

App: Calm Harm
https://calmharm.co.uk/
An app  that provides tasks to help resist or manage the urge to self-harm

How to Help When a Friend is Feeling Suicidal
https://www.verywellmind.com/what-to-do-when-a-friend-is-suicidal-1065472
How to react when a friend wants to die

Distress Centre 
http://www.distresscentre.com/
24 Hour Crisis Helpline
403-266-4357 or crisis chat

Help Guide: Stress Management
https://www.helpguide.org/articles/stress/stress-management.htm
Tips on how to manage stress

Stress Management
https://www.healthlinkbc.ca/health-topics/rlxsk
Tips on how to manage stress

TED Talk: How to Make Stress Your Friend
https://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend#t-852797
Rethinking stress

How to Be Good at Stress
https://ideas.ted.com/how-to-be-good-at-stress/
How to change your view on stress; adapted from the book The Upside of Stress

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For more on stress management, please see Mindfulness section »

Depression Hurts
http://depressionhurts.ca/en/
Includes information, symptom checklist, and information on how to manage depression

Psych Health and Safety: Dealing with Depression
https://psychhealthandsafety.org/dwd
Printable anti-depressant workbook

Informed Choices about Depression
https://depression.informedchoices.ca/
Information about depression and types of treatment

Mind Your Mind
https://mindyourmind.ca/illnesses/depression
Information about depression, signs and symptoms, and treatment options

Procrastination
https://www.youtube.com/watch?v=1nBwfZZvjKo
Video about procrastination

Ted Talk: Inside the Mind of a Master Procrastinator
https://www.youtube.com/watch?v=1nBwfZZvjKo
Ted Talk about procrastination

The Science of Motivation
https://www.youtube.com/watch?v=pZT-FZqfxZA
YouTube video about the science of motivation

The Science of Productivity
https://www.youtube.com/watch?v=lHfjvYzr-3g
YouTube video about the science of productivity

The Procrastination Equation
https://alexvermeer.com/how-we-use-the-procrastination-equation
Tackle your procrastination with this helpful tool

How to Study
https://howtostudy.org
Tips and tricks to tackle organizational skills and procrastination

Anxiety Canada
https://www.anxietycanada.com
Resources, tips, information, and worksheets on Anxiety, sleep hygiene, and Cognitive Behavioural Therapy

Anxiety Canada: My Anxiety Plan
https://maps.anxietycanada.com/courses/my-anxiety-plan-map-for-adults
A self-help course dedicated to helping you manage your anxiety (for mild and moderate anxiety)

HealthLink
https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety
11 Ways to Cope with Anxiety including short-term and long-term strategies

Psychology Today: Therapist Without a Therapist?
https://www.psychologytoday.com/ca/blog/think-act-be/201609/therapy-without-therapist
An article explaining Cognitive Behavioural Therapy (a treatment used for anxiety) and a list of self-help books

Positive Psychology: 25 CBT Techniques and Worksheets
https://positivepsychology.com/cbt-cognitive-behavioral-therapy-techniques-worksheets
Practical and self-guided tools using Cognitive Behavioural Therapy

National Institute of Mental Health: Panic Disorders
https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms/index.shtml
Information about Panic Disorders and how to treat Panic Disorders

For more tips on how to manage anxiety, please see the mindfulness and stress management sections

Getting a Good Night’s Sleep:
https://www.anxietycanada.com/articles/getting-a-good-nights-sleep
Tips and tricks on how to improve sleep

17 Proven Tips to Sleep Better at Night
https://www.healthline.com/nutrition/17-tips-to-sleep-better
Tips and tricks on how to improve sleep

TED Talk: Sleep is Your Superpower
https://www.ted.com/talks/matt_walker_sleep_is_your_superpower
Brain scientist Matt Walker discusses the importance of sleep

For more tips on sleep, please see the mindfulness section.

University of Calgary Student Success Centre
https://ucalgary.ca/student-services/student-success
Support for UCalgary students including remote sessions, workshops, and advising

SFU: Exam Preperation – 8 strategies for reducing exam anxiety
https://www.lib.sfu.ca/about/branches-depts/slc/learning/exam-anxiety/reducing-exam-anxiety
Strategies to reduce exam anxiety

Anxiety Canada: Test Anxiety
https://www.anxietycanada.com/live-uc-ucalgary-site/sites/default/files/Test_Anxiety_Booklet.pdf
A booklet on strategies to reduce exam anxiety

Youtube Video: 7 Tips to Beat Exam Anxiety
https://www.youtube.com/watch?v=FyBdA61GmJ0
Tips and strategies to reduce exam anxiety

Youtube Video: How to write a good essay
https://www.youtube.com/watch?v=o9aVjBHEEbU
Tips on academic writing

University of Calgary Mindfulness Online
https://www.ucalgary.ca/wellness-services/staying-healthy/learning/online-learning
Free online Mindfulness Course courtesy of the University of Calgary Student Wellness Services

Getting Started with Mindfulness
https://www.mindful.org/meditation/mindfulness-getting-started
Beginner’s guide to meditation and mindfulness

Mindfulness: Finding Peace in a Frantic World
http://franticworld.com/free-meditations-from-mindfulness
Free meditations from Frantic World

App: MindShift (from Anxiety Canada)
https://www.anxietycanada.com/resources/mindshift-cbt
Evidence based CBT and mindfulness app

Fragrant Heart: Heart Centered Meditation
https://www.fragrantheart.com/cms/free-audio-meditations
Free guided meditations

Tara Brach: Free meditations
https://www.tarabrach.com/guided-meditations
Psychologist Tara Brach offers free meditations on her website

Canada’s Food Guide
https://food-guide.canada.ca/en
Canada’s Food Guide, updated January 2019

Health Canada: food and nutrition
https://www.canada.ca/en/health-canada/services/food-nutrition.html
Government website about food recalls, nutrition, food labelling and legislation.

SU Campus Food Bank
https://www.su.ucalgary.ca/programs-services/student-services/food-bank
UCalgary Student’s Union has a food bank for student’s who struggle with food security. Please visit their website for more information.

Dietitians of Canada
https://www.dietitians.ca
Find a registered dietitian in your area

Heart & Stroke
https://www.heartandstroke.ca
Visit the Heart & Stroke “Healthy Eating” category to learn more about how to get healthy

Alberta Health Services Addiction Helpline:
https://www.albertahealthservices.ca/findhealth/service.aspx?Id=1008399
1-866-332-2322
Toll free telephone line for referral and support for addiction including alcohol, drugs, gambling and more

Alcoholic’s Anonymous
https://calgaryaa.org
Read about Alcoholic’s Anonymous and/or find a local meeting

Al-Anon
https://al-anon.org/al-anon-meetings/electronic-meetings
Al-Anon is a support group for family and friends of those suffering from alcoholism

Umbrella Project
https://www.algonquincollege.com/umbrellaproject
The AC Umbrella Project is a campus-based harm reduction initiative out of Algonquin College, that discusses the impact of the use of alcohol and other drugs. It focuses on helping students reduce problematic effects, and provides training, workshops, awareness, and support services.

Alberta Quits
https://www.albertaquits.ca
Information about quitting smoking including resources, health information, and support

Calcoholator: Blood alcohol Calculator
https://educalcool.qc.ca/en/tools/calcoholator-blood-alcohol-calculator
This tool enables you to track changes in your blood alcohol content over the course of an evening, but you can also run the calculations beforehand, based on how much you expect to drink.

Stages of Change
https://www.smartrecovery.org/smart-articles/the-stages-of-change
The stages of change refer to the stages we go through in recovery from addiction; but also applies to a wide range of behaviour changes

Succeed Socially
https://www.succeedsocially.com
Tips and tricks navigating social interactions and relationships

The Four Basic Styles of Communication
https://www.uky.edu/hr/sites/www.uky.edu.hr/files/wellness/images/Conf14_FourCommStyles.pdf
This PDF outlines the four types of communication

Effective Communication – Building Your Social Skills
https://www.anxietycanada.com/articles/effective-communication-improving-your-social-skills
What does means to be assertive?

Centre for Clinical Intervention: Social Anxiety Workbook
https://www.cci.health.wa.gov.au/Resources/Looking-After-Yourself/Social-Anxiety
Read about social anxiety and learn practical skills to manage it

Ted Talk: You Are Not Alone in Your Loneliness
https://www.ted.com/talks/jonny_sun_you_are_not_alone_in_your_loneliness#t-12245
Using the internet to help you with your loneliness

Psychosis 101
http://www.psychosis101.ca
Information, treatment, symptoms, and recovery for those who are experiencing psychosis

CAMH: Schizophrenia
https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/schizophrenia
Information about schizophrenia. Please see “additional resources” for more detailed information

After Winter: A Real Life Schizophrenia Treatment Story
https://www.youtube.com/watch?v=ZNDBInn5neE
A story about a young man’s journey through psychosis and recovery; outlines the importance of early psychosis intervention

How to ADHD
https://www.youtube.com/channel/UC-nPM1_kSZf91ZGkcgy_95Q
A YouTube channel dedicated to living with ADHD and gaining more information about ADHD

Everything you Need to Know about ADHD
https://www.healthline.com/health/adhd
Overview of Attention Deficit Hyperactivity Disorder

Tips for Managing Adult ADHD
https://www.helpguide.org/articles/add-adhd/managing-adult-adhd-attention-deficit-disorder.htm
Tips for managing Adult ADHD

Centre for ADHD Awareness: 10 ways to achieve success for university or college students with ADHD
http://www.caddac.ca/cms/CADDAC_pdf/Campaign/10WaystoAchieveSuccessLong.pdf
PDF outlining strategies for university students with ADHD

Can Learn Society
https://www.canlearnsociety.ca/adhd-learning-disabilities
A resource for Calgary student’s looking for local support

Help Guide: Coping with Grief and Loss
https://www.helpguide.org/articles/grief/coping-with-grief-and-loss.htm
A guide to coping with grief and loss, information on stages of grief, and complicated grief

Good Therapy: Getting Help for Grief, Loss, and Bereavement
https://www.goodtherapy.org/learn-about-therapy/issues/grief/get-help
Information about grief and loss, including self-care for grief, and children and grief

Psychology Today: The Ways We Grieve
https://www.psychologytoday.com/ca/blog/the-truisms-wellness/201702/the-ways-we-grieve
Information on different types of grief

Qmunity Print Resources
https://qmunity.ca/learn/resources
A variety of PDF resources from Qmunity including chest health, coming out, and a Queer Glossary

Two-Spirit Resource Guide
https://www.ucalgary.ca/live-uc-ucalgary-site/sites/default/files/teams/16/two-spirit-resource-directory-jan-2013.pdf
A resource guide for North America developed by the National Confederacy of Two-Spirit Organizations and NorthEast Two-Spirit Society

Transgender Visibility Guide
https://www.hrc.org/resources/transgender-visibility-guide
A guide for transgender folks on coming out, processing emotions, and accepting yourself

A Resource Guide to Coming Out
https://www.hrc.org/resources/resource-guide-to-coming-out
Resource guide on coming out

Qmunity’s “I Love My Chest Guide”
http://qmunity.ca/wp-content/uploads/2015/03/I_Heart_My_Chest_-_English_version.pdf
A guide with information on safe binding, hormones, and surgery

PFLAG of Canada
https://pflagcanada.ca
An organization for friends and family of LGBTQ2S+ folks; includes information and peer support

TransLifeLine
https://www.translifeline.org
1-877-565-8860
Transgender support line lead by transgender people

PFLAG of Canada
https://pflagcanada.ca
An organization for friends and family of LGBTQ2S+ folks; includes information and peer support

The Trevor Project
https://pflagcanada.ca
1-866-488-7386
LGBTQ2S+ phone, text, and chat for youth who are in crisis

It Gets Better
https://itgetsbetter.org
Inspirational videos and stories from LGBTQ2S+ folks for the younger generation

Writing Symbols Lodge
https://www.ucalgary.ca/student-services/writing-symbols/home
Resource and cultural centre on the UCalgary campus for indigenous students

International Student Services
https://www.ucalgary.ca/student-services/iss
Visit or contact International Student Services for support, connection, and advising

Refugee Hearing Preparation
https://refugeeclaim.ca/en
Did you know as a refugee claimant you have access to tours of the courtroom in several major cities? Please visit this website to sign up for a tour and have access to your Refugee Preparation Guide

Article: Reconciliation is and what it is not
https://www.ictinc.ca/blog/what-reconciliation-is-and-what-it-is-not
What does it really mean to move towards reconciliation?

HereToHelp: Body Image, Self-Esteem, and Mental Health
https://www.heretohelp.bc.ca/infosheet/body-image-self-esteem-and-mental-health
Why does body image and self-esteem matter?

National Eating Disorder Information Centre
https://nedic.ca
Information and referrals for Canadian’s struggling with eating disorders

Mayo Clinic: Eating Disorder Treatment: Know Your Options
https://www.mayoclinic.org/diseases-conditions/eating-disorders/in-depth/eating-disorder-treatment/art-20046234
Detailed information about different types of treatment for eating disorders.

UCalgary Article: Rethinking Masculinity
https://explore.ucalgary.ca/rethinking-the-definition-of-masculinity
Author Jane Chamberlain talks about the work UCalgary researchers are doing to address issues in masculinity

I Love my LGBT body
https://www.nationaleatingdisorders.org/blog/i-love-my-lgbt-body
A blog post and link to a facebook group about LGBTQ2S+ body image

Mayo Clinic*: Borderline Personality Disorder
https://www.mayoclinic.org/diseases-conditions/borderline-personality-disorder/diagnosis-treatment/drc-20370242
Information on Borderline Personality Disorder, treatment, and symptom management
*Mayo Clinic is a US clinic and does not serve Canadians

Personality Disorder Treatment
https://www.psychguides.com/mental-health-disorders/personality/treatment
Information on how personality disorders develop and how they are treated

HealthLink: Personality Disorder
https://www.healthline.com/health/personality-disorders#coping-and-support
Read an overview of different types of personality disorders and how they are treated

HelpGuide: Helping Someone With Borderline Personality Disorder
https://www.helpguide.org/articles/mental-disorders/helping-someone-with-borderline-personality-disorder.htm
A guide for those whose loved one’s live with Borderline Personality Disorder

HelpGuide: Signs and Symptoms of Bipolar Disorder
https://www.helpguide.org/articles/bipolar-disorder/bipolar-disorder-signs-and-symptoms.htm
Read about the signs and symptoms of Bipolar Disorder including how it is treated, Bipolar Disorder and suicidality, and self-help

Gambling Addiction
https://canadasafetycouncil.org/gambling-addiction
Please visit this website for a list of help line numbers across Canada for Gambling addiction

Gamblers Anonymous
http://www.gamblersanonymous.org/ga/addresses
International list of Gamblers Anonymous meetings

CAMH: Problem Gambling
https://www.camh.ca/en/health-info/mental-illness-and-addiction-index/problem-gambling
Learn about different types of harmful gambling, signs and symptoms if someone in your life is struggling with gambling, or what kind of support is available

HelpGuide: Smart Phone Addiction
https://www.helpguide.org/articles/addictions/smartphone-addiction.htm
This help guide outlines the signs of not just smart phone, pornography and online shopping addiction (and more), and outlines some behaviour modification to address impulses

The Stress of Constantly Checking Your Phone
https://www.verywellmind.com/constantly-checking-your-phone-4137954
Tips to reduce compulsively checking your phone

UCalgary’s Money Smart
https://www.ucalgary.ca/registrar/finances/money-smart
Increase your financial literacy by booking a one-to-one meeting, or reviewing resources on the UCalgary Money Smart website

Credit Counselling Society
https://www.nomoredebts.org
Credit Counselling Society is a non-profit organization across Canada designed to help you manage your credit and debt

Managing Your Money
https://www.canada.ca/en/services/finance/manage.html
Money management courtesy of the Government of Canada; including budgeting, banking, insurance, and retirement planning

Practical Money Skills
https://www.practicalmoneyskills.ca
A Canadian resource (by Visa) with information on a variety of financial skills including credit, debt, budgeting, and more

Employment Insurance Canada
https://www.canada.ca/en/services/benefits/ei.html
If you have lost your job through no fault of your own, apply for Employment Insurance here

UCalgary Career Services
https://www.ucalgary.ca/student-services/careers
One-on-one advising, workshops, and resources for University of Calgary students and alumni

ALIS
https://alis.alberta.ca
View job profiles, plan your career and education, get tips on job interviewing and resume writing

Jobs and Employment
https://www.alberta.ca/employment-jobs.aspx
Government of Alberta website with information on employment standards, job searches, and occupational health and safety

Job Bank Canada
https://www.jobbank.gc.ca/home
Search for jobs across Canada

Resume Do’s and Don’ts
https://www.jobbank.gc.ca/findajob/resources/write-good-resume
Tips for writing your resume

How to Write a Cover Letter
https://www.glassdoor.com/blog/guide/how-to-write-a-cover-letter
A guide to writing a cover letter

Following Sexual Assault
https://aasas.ca/support-and-information/following-sexual-assault
A guide for what to do after you’ve been sexually assaulted including who to call, where to go, how to take care of yourself, and how to report (if you choose to)

Shelter Safe
https://www.sheltersafe.ca
Comprehensive list of women’s domestic violence shelters and transitional housing across Canada

Do It Yourself Online Safety
https://chayn.gitbook.io/diy-online-safety
A guide to help you keep yourself safe online

Living in An Abusive Relationship: Strategies for Staying Safer
http://www.legal-info-legale.nb.ca/en/uploads/file/pdfs/safety-planning/strategies/Safety%20Plan-Eng-Web.pdf
A comprehensive guide for individuals in abusive relationships including a risk assessment, safety planning, and information on power and control

Canadian Centre for Male Survivors of Child Sexual Abuse
http://cc4ms.ca
Resources and support for male survivors of child sexual abuse

Consent: What is it and why is it important?
https://kidshelpphone.ca/get-info/consent-what-it-and-why-its-important
Read about what consent is and what sexual violence is