Self-help Mental Health Videos
Self-help videos can help you find ways to support yourself and others, and can be accessed at anytime.
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 email@example.com.
Ted Talk: Ryan Martin: Why we get mad - and why it’s healthy
Ryan Martin’s Website: http://alltheragescience.com/
Book: ACT on Life Not on Anger: The New Acceptance and Commitment Therapy Guide to Problem Anger by Georg H. Eifert, Matthew McKay and John P. Forsyth with Foreword by Steven C. Hayes:
Resources, tips, information, and worksheets on Anxiety, sleep hygiene, and Cognitive Behavioural Therapy
Anxiety Canada: My Anxiety Plan
A self-help course dedicated to helping you manage your anxiety (for mild and moderate anxiety)
11 Ways to Cope with Anxiety including short-term and long-term strategies
Psychology Today: Therapist Without a 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
Practical and self-guided tools using Cognitive Behavioural Therapy
National Institute of Mental Health: Panic Disorders
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
How to ADHD
A YouTube channel dedicated to living with ADHD and gaining more information about ADHD
Everything you Need to Know about ADHD
Overview of Attention Deficit Hyperactivity Disorder
Tips for Managing Adult ADHD
Tips for managing Adult ADHD
Centre for ADHD Awareness: 10 ways to achieve success for university or college students with ADHD
Can Learn Society
A resource for Calgary student’s looking for local support
HereToHelp: Body Image, Self-Esteem, and Mental Health
Why does body image and self-esteem matter?
National Eating Disorder Information Centre
Information and referrals for Canadian’s struggling with eating disorders
Mayo Clinic: Eating Disorder Treatment: Know Your Options
Detailed information about different types of treatment for eating disorders.
UCalgary Article: Rethinking Masculinity
Author Jane Chamberlain talks about the work UCalgary researchers are doing to address issues in masculinity
I Love my LGBT body
A blog post and link to a facebook group about LGBTQ2S+ body image
Nursing License Map: Eating Disorder Recovery
Eating disorder recovery Toolkit
UCalgary Career Services
One-on-one advising, workshops, and resources for University of Calgary students and alumni
View job profiles, plan your career and education, get tips on job interviewing and resume writing
Jobs and Employment
Government of Alberta website with information on employment standards, job searches, and occupational health and safety
Job Bank Canada
Search for jobs across Canada
Resume Do’s and Don’ts
Tips for writing your resume
How to Write a Cover Letter
A guide to writing a cover letter
The Lifeline Canada Foundation
A list of crisis phone and texting lines across Canada
Crisis Services Canada
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
Steps to take if you are in crisis, or are considering suicide
Suicide Safety Planning
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
An app that provides tasks to help resist or manage the urge to self-harm
How to Help When a Friend is Feeling Suicidal
How to react when a friend wants to die
Hope for Wellness Crisis Helpline
24/7 crisis and counselling line for Indigenous peoples across Canada
International Association for Suicide Prevention: Crisis Centres
Crisis centres around the world
The Lifeline Canada Foundation
Writing Symbols Lodge
Resource and cultural centre on the UCalgary campus for indigenous students
International Student Services
Visit or contact International Student Services for support, connection, and advising
Refugee Hearing Preparation
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
What does it really mean to move towards reconciliation?
Includes information, symptom checklist, and information on how to manage depression
Psych Health and Safety: Dealing with Depression
Printable anti-depressant workbook
Informed Choices about Depression
Information about depression and types of treatment
Mind Your Mind
Information about depression, signs and symptoms, and treatment options
Canadian Mental Health Association’s free CBT program
UCalgary’s 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
Credit Counselling Society is a non-profit organization across Canada designed to help you manage your credit and debt
Managing Your Money
Money management courtesy of the Government of Canada; including budgeting, banking, insurance, and retirement planning
Practical Money Skills
A Canadian resource (by Visa) with information on a variety of financial skills including credit, debt, budgeting, and more
Employment Insurance Canada
If you have lost your job through no fault of your own, apply for Employment Insurance here
Canada’s Food Guide
Canada’s Food Guide, updated January 2019
Health Canada: food and nutrition
Government website about food recalls, nutrition, food labelling and legislation.
SU Campus 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
Find a registered dietitian in your area
Heart & Stroke
Visit the Heart & Stroke “Healthy Eating” category to learn more about how to get healthy
Please visit this website for a list of help line numbers across Canada for Gambling addiction
International list of Gamblers Anonymous meetings
CAMH: 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
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
Tips to reduce compulsively checking your phone
A variety of worksheets and tools used by therapist’s to work with their client’s
Practical information and tools using a variety of therapeutic interventions
Support groups, online therapy, and counselling
Mental Health 101
Free online courses to learn about mental health
Here to Help
Wide range of mental health and substance use information, resources, and self-assessments
Canada Mental health Association
Information on various mental health disorders
Centre for Clinical Interventions
Workbooks for a variety of different mental health problems including anxiety, depression, Bipolar Disorder, and more
Resource for mental health and wellness
What is a Psychologist?
Read about what a psychologist does and how they differ from a psychiatrist
What is Social Work?
Read about the role of Social Workers
Help Guide: Coping with Grief and Loss
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
Information about grief and loss, including self-care for grief, and children and grief
Psychology Today: The Ways We Grieve
Information on different types of grief
Alberta Health Services Addiction Helpline:
Toll free telephone line for referral and support for addiction including alcohol, drugs, gambling and more
Read about Alcoholic’s Anonymous and/or find a local meeting
Al-Anon is a support group for family and friends of those suffering from alcoholism
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.
Information about quitting smoking including resources, health information, and support
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
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.
National IRS Crisis Line
The Indian Residential Schools Crisis Line is available 24/7 for anyone experiencing pain or distress as a result of his or her Residential school experience.
Hope for Wellness
1-855-242-3310 or chat
Hope for Wellness offers immediate counselling and crisis intervention for all Indigenous peoples across Canada and is available 24/7.
Indian Residential School Survivors Society Emergency Crisis line
The Indian Residential School Survivors Society Emergency Crisis line is available 24/7 for counselling support.
Indian Residential Schools Resolution Health Support Program
The Indian Residential Schools Resolution Health Support Program provides mental health, emotional and cultural support services to eligible former Indian Residential School students and their families.
Qmunity Print Resources
A variety of PDF resources from Qmunity including chest health, coming out, and a Queer Glossary
Two-Spirit Resource Guide
A resource guide for North America developed by the National Confederacy of Two-Spirit Organizations and NorthEast Two-Spirit Society
Transgender Visibility Guide
A guide for transgender folks on coming out, processing emotions, and accepting yourself
A Resource Guide to Coming Out
Resource guide on coming out
PFLAG of Canada
An organization for friends and family of LGBTQ2S+ folks; includes information and peer support
Transgender support line lead by transgender people
The Trevor Project
LGBTQ2S+ phone, text, and chat for youth who are in crisis
It Gets Better
Inspirational videos and stories from LGBTQ2S+ folks for the younger generation
University of Calgary Mindfulness Online
Free online Mindfulness Course courtesy of the University of Calgary Student Wellness Services
Getting Started with Mindfulness
Beginner’s guide to meditation and mindfulness
Mindfulness: Finding Peace in a Frantic World
Free meditations from Frantic World
App: MindShift (from Anxiety Canada)
Evidence based CBT and mindfulness app
Fragrant Heart: Heart Centered Meditation
Free guided meditations
Tara Brach: Free meditations
Psychologist Tara Brach offers free meditations on her website
Mayo Clinic*: Borderline Personality Disorder
Information on Borderline Personality Disorder, treatment, and symptom management
*Mayo Clinic is a US clinic and does not serve Canadians
Personality Disorder Treatment
Information on how personality disorders develop and how they are treated
HealthLink: Personality Disorder
Read an overview of different types of personality disorders and how they are treated
HelpGuide: Helping Someone With Borderline Personality Disorder
A guide for those whose loved one’s live with Borderline Personality Disorder
HelpGuide: Signs and Symptoms of Bipolar Disorder
Read about the signs and symptoms of Bipolar Disorder including how it is treated, Bipolar Disorder and suicidality, and self-help
Video about procrastination
Ted Talk: Inside the Mind of a Master Procrastinator
Ted Talk about procrastination
The Science of Motivation
YouTube video about the science of motivation
The Science of Productivity
YouTube video about the science of productivity
The Procrastination Equation
Tackle your procrastination with this helpful tool
Information, treatment, symptoms, and recovery for those who are experiencing psychosis
Information about schizophrenia. Please see “additional resources” for more detailed information
After Winter: A Real Life Schizophrenia Treatment Story
A story about a young man’s journey through psychosis and recovery; outlines the importance of early psychosis intervention
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)
Comprehensive list of women’s domestic violence shelters and transitional housing across Canada
Do It Yourself Online Safety
A guide to help you keep yourself safe online
Living in An Abusive Relationship: Strategies for Staying Safer
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
Resources and support for male survivors of child sexual abuse
Consent: What is it and why is it important?
Read about what consent is and what sexual violence is
Getting a Good Night’s Sleep:
Tips and tricks on how to improve sleep
17 Proven Tips to Sleep Better at Night
Tips and tricks on how to improve sleep
TED Talk: Sleep is Your Superpower
Brain scientist Matt Walker discusses the importance of sleep
For more tips on sleep, please see the mindfulness section.
Tips and tricks navigating social interactions and relationships
The Four Basic Styles of Communication
This PDF outlines the four types of communication
Effective Communication – Building Your Social Skills
What does means to be assertive?
Centre for Clinical Intervention: Social Anxiety Workbook
Read about social anxiety and learn practical skills to manage it
Ted Talk: You Are Not Alone in Your Loneliness
Using the internet to help you with your loneliness
Small Things Often: The Gottman Institute
Give your relationships a boost in 5 minutes or less with Small Things Often from The Gottman Institute. We provide simple, proven, quick tips to help you deepen and enhance your relationships.
Relationship Alive! Episode #19
Get to know the ins and outs of how we attach to others and learn strategies for knowing and understanding yourself and partner
An Imperfect Archive of Us: The Loneliness Project
Canada wide weekly stories of loneliness
University of Calgary Student Success Centre
Support for UCalgary students including remote sessions, workshops, and advising
SFU: Exam Preperation – 8 strategies for reducing exam anxiety
Strategies to reduce exam anxiety
Youtube Video: 7 Tips to Beat Exam Anxiety
Tips and strategies to reduce exam anxiety
Youtube Video: How to write a good essay
Tips on academic writing
Help Guide: Stress Management
Tips on how to manage stress
Tips on how to manage stress
TED Talk: How to Make Stress Your Friend
How to Be Good at Stress
How to change your view on stress; adapted from the book The Upside of Stress
For more on stress management, please see Mindfulness section »
UC EMERGENCY APP
Campus emergency notifications.
App: MindShift (from Anxiety Canada)
Evidence based CBT and mindfulness app.
App: Calm Harm
An app that provides tasks to help resist or manage the urge to self-harm.
PTSD Coach Canada
Learn about and manage your symptoms of PTSD with this helpful app
App that helps you to recognize and keep track of mood patterns and cycles
Start your own daily mindfulness practice with this self-directed, online program.
We wish all students knew...
Upper year UCalgary students share their advice for incoming students in part one of a five part video series.
Video submission from a UCalgary student talking about being diagnosed with a mental illness, and managing the stressors of student life.
Standing up to procrastination
Try these tips and tricks to overcome procrastination from Registered Psychologist Jennifer Thannhauser, PhD.
If you're struggling to find motivation, let Registered Psychologist Jennifer Thannhauser, PhD give you tips and tricks to get motivated again.
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.
The practice of mindfulness is for everyone. It is a meditation practice that can reduce stress and anxiety and improve attention and creativity, supporting our daily functioning. Subscribe for new episodes, released weekly.
This podcast is brought to you by the UCalgary’s Campus Mental Health Strategy-- a bold commitment to the importance of mental health and well-being of our university family.