Off-Campus and Self-Guided Mental Health Resources for Students
We encourage you to evaluate the materials and use what you find helpful.
Disclaimer about Links: The online services listed below are not meant to replace a face-to-face consultation with a trained counsellor, nor do these services provide online counselling. The listing of these sites and resources does not imply Counselling Services or its staff endorses all of the information that is included. Counselling Services endeavours to keep these links up to date however if you find a link that is no longer active please let us know by contacting our front desk - (519) 824-4120 Ext. 53244.
If you are having suicidal thoughts, please contact someone immediately, or go to the nearest emergency room, or call 911: they are there to listen, and they want to help.
- Good2Talk - Postsecondary Helpline - 1-866-925-5454.
- ConnexOntario – Email, Chat, or Call 1-866-531-2600 for immediate assistance
- mind Your mind: Steps to take to help you if you are considering taking your life.
- Considering Suicide? Read This First if you are considering suicide to understand what it really means.
- Build a Crisis Plan (external PDF File) - This can help you figure out how and where to get help, who to talk to in times of need, and what kind of things work for you to lift your mood.
- Brene Brown – The Power of Vulnerability – discusses how to live a meaningful and engaged life
- Brene Brown - Listening To Shame (part 2 of above) - talks about shame's impact on how we live life and how to overcome this
- Brene Brown - The Price of Invulnerability (part 3 of above) - summing up and elaborating on the concepts of shame, empathy, courage, compassion, and how to live a full and meaningful life
- Susan Cain – The Power of Introverts , author of Quiet: The Power of Introverts in a World That Can't Stop Talking.
- Esther Perel – The Secret to Desire in Long Term Relationships
- Andrew Solomon – How the Worst Moments in Our Lives Make Us Who We Are
- Amy Cuddy – Your Body Language May Shape Who You Are
- Kelly McGonigal - How to Make Stress Your Friend – TED talk
- Guy Winch - Emotional Hygiene - TEDx Talk
- Guy Winch - Emotional First Aid - longer Google Talk but more information
- Kevin Hines - Suicide Survivor - his story surviving a suicide attempt and raising awareness about suicide
- Angela Lee Duckworth - The Key to Success is Grit - TED Talk
- Shawn Achor - The Happy Secret to Better Work - TED talk
- Gary Wilson – The Great Porn Experiment, on the use of pornography
- David Foster Wallace – This is Water - change the way you see the tiny, sometimes annoying, details of life, open up awareness and empathy for others.
- Nick Vujicic – No Arms No Legs No Worries – a motivational speaker living with no limbs, describes his journey to gaining a real appreciation for life even through his limitations.
- To This Day - Video by Shane Koyczan about bullying and mental health in life and overcoming adversity
- The Future is Ours – Be Inspired
- The Purpose of Life – Alan Watts - How to stop getting caught up in always living in either the past or the future
- Complete a screener from Feeling Better Now, Canada’s only medically based and approved website designed to assist family physicians and patients in the early diagnosis, treatment and ongoing management of mental health disorders using Medical Best Practices. Print out your results and bring them to counselling and/or a doctor’s appointment.
- Student Benefit Plan - Students can access additional counselling resources through their student benefit plan, up to 80% coverage to a maximum of $500 for psychologist or social worker support per year. On-campus counselling is free for students.
- CMHA (Canadian Mental Health Association) Waterloo-Wellington-Dufferin Branch (Local Guelph branch) for information on general mental health and information on mental illnesses.
- BounceBack -- Online videos and/or telephone coaching and workbooks to manage depression and anxiety
- Visit CAMH (Centre for Addictions and Mental Health) for information on various mental health diagnoses and to find support groups and resources for mood and anxiety, schizophrenia, addictions, and support for family and friends of those living with mental health diagnoses.
- Visit Workman Arts to learn about ways to get involved in training, showcasing, and funding opportunities in the arts for anyone with a mental health diagnosis.
- Teen Mental Health.org is a resource for understanding many aspects of mental health, stigma, the brain, and various diagnoses and treatment options.
- Early Psychosis Intervention has information about early-onset psychosis, signs, symptoms, and how to get help for yourself or a friend.
- Psych Central has quizzes, research, blogs, and interesting articles on mental health and mental illness.
- Depression – Signs and Symptoms, and stories and experiences from other Youth and Young Adults from mindyourmind.ca
- MoodGYM - Get started at home with this great do-it-yourself CBT resource that can walk you through this treatment option from your own computer.
- See a visual comic depiction of one person's experience with depression to help know you aren't alone in how you are feeling, from Hyperbole and a Half, and see Part 2 of it here.
- Webtribes - Connect with others who experience depression in an online community.
- CCI (Centre for Clinical Interventions): Coping with depression online module and workbook
- 8 things to remember when everything goes wrong - article
Anxiety Skills & Strategies: This group program meets once a week for 3 weeks to develop and practice skills in decreasing the uncomfortable sensations of anxiety. University of Guelph students - to request your Coupon Code for the subsidized fee, e-mail your name and Student ID number to firstname.lastname@example.org.
Stop Worrying: This evening workshop provides information about worrying and teaches practical strategies that curb worry and decrease its negative impact on mood and performance.
MoodGYM - Get started at home with this great do-it-yourself CBT resource that can walk you through this treatment option from your own computer.
- Anxiety: Real But Not True – article from the Huffington Post
- Webtribes - Connect with others who experience anxiety in an online community.
- CCI (Centre for Clinical Interventions): Online modules: Panic, anxiety, and panic attacks, Health anxiety, Social anxiety, Generalized anxiety and worrying, and Assertiveness.
- Anxiety Canada – self-help home toolkit, information, quick tips, and videos
Stress Less for Tests: This online, on-demand workshop provides 3 hours of information and training in practical strategies to decrease test anxiety while in class, studying, before the exam, and during the exam. Skills development is emphasized, and daily practice is very strongly recommended. University of Guelph students - to request your Coupon Code, e-mail your name and Student ID number to email@example.com.
Relaxation & Stress Management Skills Training Program This group program meets twice a week for 6 weeks (12 sessions in total) to maximize the opportunity to practice and develop strong skills in releasing body tension, and calming and focusing the mind. This educational program emphasizes skill acquisition and education about stress management and high performance. This is not a self-disclosure or therapy group; the purpose is skills practice.
Helpguide: Find some stress management tips here
Deep Breathing Exercises – Try these exercises, search for others on YouTube, or you can come into counselling for some other ideas.
- Progressive Muscular Relaxation – This video shows an example of a muscle relaxation technique, which is a process of systematically tightening and relaxing muscle groups in your body. Move from the toes to the head and back down again, while monitoring and regulating breathing.
- Imagery – Imagine places or times in your life that have been soothing and relaxing, and take time out to just imagine yourself in that place.
- Free guided meditations to download from the UCLA website
- Free guided meditations from Koru mindfulness and other mindfulness information
- Tara Brach website with meditations that are freely available to download that incorporate other subjects in meditations such as forgiveness, compassion, and love
- Loving Kindness Meditations - Love 2.0 website - a few more options for guided meditations
- CCI (Centre for Clinical Interventions) Looking After Yourself: Online modules: Procrastination, Perfectionism
- On campus academic resources – The Digital Learning Commons provides access to resources from the University of Guelph Library and Learning Commons to help you with your learning, writing, and research needs. This includes studying and test taking support, as well as support for procrastination and time management.
- Also, Math and Stats help – McLaughlin Library, 3rd floor. Science help, Chem and Physics, Science commons, and Tutoring at Guelph.
- Kelly McGonigal - How to Make Stress Your Friend – TED talk
- Public Speaking – Toastmasters Guelph, learn confidence in public speaking in a safe and supportive environment
- AuthenticHappiness.com - take quizzes to see where your stress management levels are, including GRIT testing, optimism, etc.
- GriefWalk - located in Guelph, providing free groups, one-on-one mentoring, grief counselling and referrals, information, and other support.
- Bereaved Families of Ontario - Provides opportunities for the bereaved to share their experiences; and to receive support, understanding, and compassion from others who are also bereaved. The organization offers peer support groups and other supportive programming and workshops.
- Mind Your Mind – Grief and Loss information
- The Coping Centre – located in Cambridge, this is a resource centre that you can visit to freely engage in the process of grieving and mourning, as well as connect with others that may be experiencing grief and loss
- Dr. Alan Wolfelt – books and resources to help with grief and mourning that focus on working through and supporting grief and mourning, instead of “treating” the emotions as if they were a disorder.
- Check Your Drinking: For more information on alcohol use, including average calories consumed and money spent per year.
- Leave the Pack Behind: For Information on how to quit smoking, which is on campus at Guelph. .
- Know The Score - For more information about almost any drug and its effects, visit a great site based out of Scotland, although the legal information won’t be applicable.
- Alcoholics Anonymous- For a list of AA meeting groups in Ontario, including their Guelph group
- Webtribes - Connect with others who experience addictions in an online community.
- Marijuana Information: Forbes article from WHO research
- ConnextOntario: Addiction, mental health and problem gambling treatment services
- University of Guelph Sexual & Gender-Based Violence Support & Education Centre A central contact point for information about supports, accommodations, safety planning, and reporting relating to sexual and gender-based violence on campus. Hours: Monday-Friday, 8:30 am - 4:30 pm. Contact: Melissa Conte, Sexual and Gender-Based Violence Support Coordinator 519-824-4120 ext. 53020 or firstname.lastname@example.org
- Guelph-Wellington Women in Crisis Centre: Provides free housing support, emergency shelter, court support, as well as individual counselling and group counselling at the Sexual Assault Centre. 24-Hour Crisis Line 519-836-5710 or 1-800-265-SAFE (7233). Administrative Line: 519-836-1110
- Guelph General Hospital, Sexual Assault & Domestic Violence Care and Treatment Centre: The Centre has a team of specialized nurses with training and experience caring for people who have experienced sexual assault and/or domestic violence. Its services are available 24/7.Emergency medical services accessible via Emergency Room. For inquiries via phone: 519-837-6440 x2728 (8:30am to 4:30pm). After business hours: x2210
- Campus Safety Office: Contact to report and get support for any type of assault or abuse. 519-824-4120 ext. 52000
- Dietitian - Book through Student Health Services with Lindzie O'Reilly, Dietician, free of charge.
- NEDIC - The National Eating Disorder Information Centre has a wealth of information on body image facts, including male eating disorders.
- Local supports and services (incl.community agencies, therapists, dietitians)
- Dove - Sketches - See how women's personal interpretation of their beauty can be so far off of the reality of what others see. Be sure to check out the other Dove videos in the related videos links.
- Body Brave - virtual support services (most of which are free)
- Food Psych - podcast produced by Dietitian Christy Harrison
- Adobe by Fotoshop – An entertaining Youtube video about how the media influences our body image perception.
- Eating Disorders Online - Learn about news, resources, tips for emotional eating, new research, misconceptions about eating disorders, including male eating disorders and body image.
- CCI (Centre for Clinical Interventions): Online modules: Building Body Acceptance, Appearance Concerns, Building Self-esteem, Overcoming disordered eating part 1, and part 2
- Self Injury Outreach and Support is a website created jointly between UofG and McGill University to provide information, resources, and personal stories of support for those who self injure or self-harm.
University of Guelph Sexual & Gender-Based Violence Support & Education Centre A central contact point for information about supports, accommodations, safety planning, and reporting relating to sexual and gender-based violence on campus. Hours: Monday-Friday, 8:30 am - 4:30 pm. Contact: Melissa Conte, Sexual and Gender-Based Violence Support Coordinator 519-824-4120 ext. 53020 or email@example.com
Couple and Family Therapy Centre, Guelph University - access couples counselling services with fees on a sliding scale from $5 to $75 at 519-824-4120 x56426.
- Student Financial Services provide services and resources to support students in a wide range of financial matters including but not limited to scholarships, bursaries, and assistance programs
- The CSA Food Bank is free to use for students at University of Guelph at The Federal Annex Building, 620 Gordon Street, with access to hygienic products and food items, cooking classes, and compassionate funding. 519-824-6270
- keep.meSAFE.org - offers counselling support by chat, phone and through ongoing virtual appointments at no cost for International and ELP students.
- Indigenous Student Centre - supports and resources for First Nations, Inuit and Metis students.
- International Student Experience - for support and information for international students.
- Multi-faith Resource Team – Raithby House, ext. 58909
- Many resources are provided through Student Experience for LGBTQ2IA+ students including LGBTQ2IA+ Student Advising.
- OUTline – a list of on-campus resources for support, equality, and connection
- It Gets Better – A campaign of videos from celebrities as well as every day youth and adults sharing their story on how life gets better, and not to give up hope during difficult times arise in dealing with your sexual orientation. See here for a video from It Gets Better Canada. http://ok2bme.ca/videos/802
- The Trevor Project: Preventing Suicide for LGBTQ Youth - 1 866 488 7386
- You Can Play – a campaign aimed at equal rights for all athletes to be able to play sports – “If you can play, you can play.”
- To My Grade 7 Self – a video from the perspective of bullies looking back on their actions towards LGBTQ youth and sharing their insight towards change from Get REAL
- Born This Way Foundation – Supporting and empowering youth and a portal to share stories of bravery for all diversity and individuality
- Trans Lifeline - Toll-free number for Canada: 1-877-330-6366 - a hotline staffed by transgender people for transgender people.
- Visit Student Accessibility Services – SAS - to learn about academic supports on campus
- Your Education – Your Future - See CMHA’s guide to how to manage, plan, fund, advocate, succeed, plan effectively, manage time, stay organized, and more, in your college program with a mental health diagnosis.
- Consumer Guide to Mental Illness (PDF file) - A guide to understanding mental illness in broader terms, written by individuals who have experienced mental health diagnoses; what this means, alternate perspectives, and empowerment of the individual undergoing the experience.
- Be Safe - (free, android and iphone) – create a safety plan for yourself that you can access quickly in times of need.
- Pacifica - (free, android and iphone) - tool to help track mood, goals, health, CBT exercises, thought patterns, and relaxation exercises.
- Headspace – (free, android and iphone) - for mindfulness meditation
- 7 Cups of Tea - (free, android and iphone) - connect through chat to a trained listener to discuss any problems you may be having, to vent, or to get some advice or resources, or just to talk. Free, anonymous, and confidential. Also can be used in your browser.
- Buddhify - (nominal one time fee, android and iphone) - 80 guided meditations and mindfulness exercises.
- Rise up + Recover - (free, android and iphone) App to help with eating disorders - food, dieting, exercise, and body image.
- Recovery Record - (free, android and iphone) App to help with eating disorders, added by recommendation of other students.
- Sleep Cycle - ($0.99, android and iphone) - App that monitor's your sleep cycle and wakes you at the lightest point of sleep so you can wake up feeling less drowsy
- Walk Me Up - (free, android and iphone) Alarm that wakes you up by requiring you to walk a certain amount of steps to help you make it to early morning classes or get you out of bed on difficult days
- Blue Light Dimming app - search for this on your device's app store, they are free and easy to use, use it on your device at least 30 minutes before you plan to sleep.