Health & Wellness Resources | Counselling Services | Vancouver Island University

Comprehensive Vancouver Island Regional Resource Database
Local Area Food Resources - Cowichan, Nanaimo, Parksville, Ladysmith, Port Alberni
Immediate After-Hours Support

Table of Content

Resources

Addictions, Alcohol, Drug & Behavioural Addictions

Addictions - A VIU Wellness resource
Alcohol Screening - Online assessment as well as information on alcohol
Alcohol Help Centre - Centre for Addictions & Mental Health; Use survey, create own profile, education, develop own plan, tools to support & forums
Partners in addictions & Mental Health - Stories & resources about & for people with addictions & Mental Health issues. Discussion forums and screening tests
Alcohol Problem & Solutions - Information on alcohol related issues
Alcohol Rehab Help - lot's of useful information on recovery, relapse prevention & related issues
What's with Weed - useful information for many different populations including Check Where I'm at with Weed concerning personal use
Drug Abuse - Info on street, other drugs and their effects, etc.,
Food Addicts Anonymous - Program and support for compulsive overeating behaviours, meetings, literature, stories, information sessions, online magazine
Connecting with culture - Indigenous wellness framework
Alcoholics Anonymous - Resources, meeting finder
Alcoholics Anonymous Meetings
Narcotics Anonymous - Narcotics Anonymous, Resources, meeting finder
12 step speakers - Transformational stories from a variety of 12 step group members
Daily Strength - Comprehensive Network on many health & addictions topics
Four Universal Addictions - article on destructiveness of intensity, perfectionism, knowledge & focusing on what's not working
Therapy Tribe Support - online community of support for a variety of issues including addictions
Gabor Mate - 12 min. video discusses the link between trauma & addictions

ADD & ADHD

New Ideas - Information library on ADD & AD with HD
ADD - From people with AD/HD, support, hope, resources, articles, fact sheets, newsletter, conferences mindfulness workshops
CHADD - Children & adults with AD/HD. Community network & support, links, and info
Centre for ADHA Awareness - non-profit, provides advocacy across Canada. Info about support groups, coaching and medication
Edge Foundation - provides coaching and information for students
ADD-vance - Q & A about ADD, non-profit to support families
Totally ADD - fun, interactive website, info on managing symptoms, forums
ADD - resources, networking, support groups & workshops, starter kit has article on procrastination, section for students on skills needed to help complete studies
ADDitude Mag - has support group for university students, articles, videos, message boards
ADDer World - Bryan Hutchinsons blog; has pages of support for student & young adults
Schwab Learning Centre - Stanford U, Support for Learning difficulties, section for ADHD. Has parents guide for learning
Learning Disabilities Online - leading website on Learning Disabilities. Section on college prep

Advocacy / Self-Advocacy

Nanaimo Citizen Advocacy Association - Variety of services for various populations; opportunities for volunteers
Poverty law advocate - advocate at CWAV, for all persons
Poverty advocate in Cowichan - article in local paper

Aging

What neuroscience can teach us about aging - Interview with Daniel Levitin

Anxiety / Stress - see also Mindfulness Meditations & Health

How to stop feeling so Helpless during Quarantine - article by Kira M Newman
Anxiety Canada - mobile apps, articles for all age groups, links, and much more
Breathr - Kelty MH - free apps with refreshing meditations, video introducing mindfulness, guided meditations on many topics, including body scans, mindful eating, coping, etc
Healthy Minds app - free apps on problem solving to help cope with stress
Thinkfull - Free apps to help monitor stress levels & patterns with rich library of tips to help relieve stress
Guided Imagery & Relaxation: Mind Body Lab UTexas - Guided Imagery & Relaxation
Shy no Longer - Training modules / course for social anxiety; centre for clinical interventions
Social Anxiety - Info sheets, and "Shy no longer" workbook - Centre for Clinical Interventions
Panic - 12 module workbook, info & additional worksheets - Centre for Clinical Interventions
Press Pause - videos and tips to remind us to press pause on negativity and rest in what is positive
Anxiety - Info sheets on the nature of anxiety, vicious cycles and more - Centre for Clinical Interventions
Health Anxiety - 9 module workbook - Centre for Clinical Interventions
Automatic Thoughts - video on automatic thoughts that negatively impact our thinking and how to deal with them
What? Me? Worry? - Workbook, info & additional worksheets on Generalised Anxiety - Centre for Clinical Interventions
Living Life to the Fullest - Includes an online course in Cognitive & Behavioural strategies for anxiety, mood difficulties, motivation, many practical suggestions
The Stress Bucket Explained
The Calming Technique.pdf - Breathing technique - Centre for Clinical interventions
Facing your feelings - 4 modules for coping with Distress better using Cognitive Behaviour Therapy - Centre for Clinical Interventions
Therapy Tribe Support - online community of support for a variety of issues including anxiety
The Healthy Mind Platter Dr. Daniel Siegel - 7 essential daily tasks for healthy neural functioning
The Wheel of Awareness - Dr. Daniel Siegel, Guided Meditation to enhance neural functioning
Emotional Pain is Not a Sickness A VIU Wellness resource
Progressive Muscle Relaxation
How to make stress your ally - Kelly McGonigal - Ted Talk on how stress is useful
Cams Kids Calm App - Free and for pay apps, guided or unguided; also info on all aspects of health care
Are you Stressed or Anxious? - TWU - Inventory on how you cope with various behaviours to calm your anxiety
52 Proven Stress Reductors - TWU -Tips & Practical Strategies that may be helpful

Affirmation - see Inspirational

Assertiveness

Assert Yourself - 10 training modules on assertiveness from the Centre for Clinical Interventions in Australia
Six tips for speaking up against bad behaviour - article by Catherine Sanderson

Assistive Technology

Low cost assistive technology - comprehensive list from Augsburg College
Stress management - from website above, low costs apps to help cope with stress & anxiety
VIU Accessibility Services - depending on your disability, assistive technologies may be available to you, guidance to accessing funding and support for establishing accommodations

Autism

Autism Canada - the spectrum, information, resources

Blaming

Brene Brown - short video on what blame really is

Borderline Personality

Peer led support group for people with borderline - in Victoria & Nanaimo
Island Integrated Counselling - Non-profit here in Nanaimo, that offers free DBT support group. Also offers free DBT support group. Many other services that do have fees
Overcoming Distress Intolerance - 4 modules for coping with Distress better using Cognitive Behaviour Therapy - Centre for Clinical Interventions

BiPolar

Keeping your Balance - Workbook and info sheets on Bi-Polar, Centre for Clinical Interventions

Cancer

Young Adult Cancer Canada - Information, support, projects, skills & community

Career Exploration, Life & Education planning

VIU Student Employment - For students, employers, & faculty. The Centre for Experiential Learning provides services on all levels of job readiness preparation & finding jobs
Career & Education Planning VIU's educational advising page with a lot of useful links for various career planning & preparation
Career planning step 1; know yourself - VIU's educational advising; Building blocks of Career & Life planning - step 2; Create a Plan step 3; Taking it to the Next Level - step 4; these above links have skills and interests assessments in them
Education Planner - Shows what programs are here in BC and how to explore them
Industry Training Authority (BC) - All information about training & apprenticeships, Trades programs A-Z, create your own personal account, resources to answer questions about anything like challenging a trade
Career and Work Search Resources - VIU, comprehensive list of links & resources for Labour market info & for special focus groups
Career Exploration guide for Indigenous People - Work BC, steps to choosing a career, videos of inspiring stories
Supporting Employment Transitions - Nanaimo Resource -Resource room, career assessments, Individual Assistance, local postings
Global Vocational Services - Duncan, gatekeeps many government back to work programs. Resource room, assessments, local posting, individual assistance
Work BC - Careers in BC, steps in choosing a career, labour market outlook, information for minority groups, centres throughout BC
Blueprint Builder - Create your own account with work BC so you can bring together career exploration, education and funding, and job search resources
Career Cruising - Lists types of vocations and places in North America (primarily BC) that provide these trainings. Username & Password: Malaspina
Informational Interviews - Quintessential; Informational Interviews - UC Berkeley Career Centre
What can i do with my Degree? - UBC, excellent list of various degrees and possible professions; What can i do with my degree? - U of Manitoba; My Major Map - Queens University
Job Hunters Bible - companion site to great book, "What colour is your parachute?" Holistic approach to self exploration and choosing a career that fits. Articles and videos relevant to finding meaningful work. Has an e course as well
The Globe & Mail Career Advice - many articles on questions related to work, transitions, and business
Free personality tests from truity.com - 16 personalities, holland codes (career categories), enneagram, disc profile and more. Helpful in giving information about self.
VIA character strengths - free 15 minute survey. Focuses on positive and with much useful information
Business works youth - free resource for youth 16-29 offering courses, mentoring, coaching to support your business idea
Horizons pre-employment program - Cowichan Women against Violence. program for women with barriers to employment connected to trauma or past abuse.

Communication

Center for Nonviolent Communication - Marshall Rosenberg - many resources that focus on teaching compassionate communication & understanding
Street Giraffe - Marshall Rosenberg's Non-Violent Communication; many resources on empathy, getting needs met, how to communicate, trainings, videos
Effective communication - Help Guide - tips & strategies to improve communication. related articles and helpful readings as well
Satir ingredients of an interaction - Prezi by Ceci Wong, focuses on interactive and internal processing that occurs while interpreting messages
Brene Brown - short video that captures essence of what empathy is (and isn't)
Heart Math blog: the heart hears more than just words

Conflict

Don't use authenticity as an excuse to be cruel - article by Michael Stegger

Couples / Relationships

Relationships Can Work - VIU resource sheet with relationship tips
Assertiveness - training modules on increasing assertiveness
Understanding & Building Relationships - Information & Strategies on a range of relationship issues from friendship to finding intimacy
The Gottman Institute - Pioneers in Relationship work offer a relationship Blog, books & videos
Join One Love - organization dedicated to promoting health and helping us learn about love. Offers signs of healthy & unhealthy relationships
Dr Sue Johnson: Creating Connections - Pioneer in Relationship work & Bonding Science: Ted Talk, videos, books, & blogs
Esther Perel - informative and helpful blogs, workshops & other resources for couples / relationships
Optimal Sexual Experiences - Dedicated to creating positive sexual experiences. Research, blogs, books
Infidelity - Esther Perel, ted talk on unfolding what happens in affairs and possibilities these hold
Couple_Rescue_Skill-Builder.pdf - Bruce Ecker & Robin Ticic, building 12 essential skills for couples
Love is respect - Resources & information about relationships, spectrum of health & abuse, sex, communicating, boundaries, dating & hooking up, teen & LGBBTQ relationships as well
Satir ingredients of an interaction - Prezi by Ceci Wong, focuses on interactive and internal processing that occurs while interpreting messages
Dr. John Gottman - researcher of relationships, 47 minute video on what makes relationships work
Health Line - extensive list of potential signs of mental & emotional abuse

Cowichan Valley / Duncan

Cowichan Street Survival Guide - Another list of comprehensive resources including housing and food

Crisis Management

Dial 911 (Ambulance, Fire, Police) and call VIU Campus Security - Local 6600
Capacitar - Internationally developed kit of best practices for natural disaster, chronic stress, & violence
VI Crisis - helpline, texts & chat; index of all community resources on Vancouver island
first Nations & Inuit helpline & chat 24-7, 1-855-242-3310, culturally competent counsellors, services in English, French, Ojibway, Cree,& Inuktitut
Youth in BC - for youth 25 > 24 hr suicide 1-80-784-2433; chat, noon - 1 am PST; other mental health #'s
Crisis Centre Chat - adults 25 +, 24 hr suicide 1-800-784-2433, other mental health #'s; chat noon - 1am Pacific
- Crisis Service Canada - Suicide prevention & support 1 833 456-4566 (24/7)
- text (4546) & chat (2- 10pm Pacific)
Brooks Landing Walk-in Counselling Clinic (Mental Health & Addictions) M-F, 10am - 6:15pm
- 203-2000 Island Highway North Brooks Landing Access & Crisis Services 250-739-5710
Haven Society for women who have been sexually assaulted or in situations of domestic violence
- 24 crisis line 1-888-756-0616
- see website for a variety of services Haven Society

Depression

Emotional Pain is Not a Sickness - VIU Wellness resource
Heads up Guys - Many resources & articles for men. Personal stories. How to be a support
Automatic Thoughts - video on automatic thoughts that negatively impact our thinking and positive ways to cope
Information & worksheets on Depression - Centre for Clinical Interventions
The Black Dog of Depression - video by WHO on what depression is like and ways to cope
Back from the Bluez - 9 training modules using Cognitive Behaviour therapy from the Centre for Clinical Interventions
Therapy Tribe Support - online community of support for a variety of issues including depression
Living Life to the Fullest - Includes an online course in cognitive & behavioural strategies for dealing with anxiety, mood difficulties, motivation and lot's of practical suggestions
Depression, anger & neglect - Hilary Jacobs Hendel, article on blocked anger and depression

Disordered Eating: Resources & Support

The Looking Glass Foundation - BC resource; videos, summer camp, email questions
- Peer supports - all free: hand-in-hand: for 16 up, trained mentor support who are supervised; online support: focused online discussions, all ages, trained facilitators; individualized-support-service: private forum space with trained mentors, 14 up
Eating Disorders Meal Support - Video on how family can be supportive around meals
Building Body Acceptance - workbook from Centre for Clinical Interventions
Overcoming Eating Disorders - 2 workbooks, information sheets & work sheets - Centre for Clinical Interventions
Association for Anorexia & Associated Eating Disorders - Community involvement, treatment locator, excellent video resource library
Victoria BC ED Peer Support - Mon evenings 6:30-8:00 RJH rm PCC-701
Anorexics & Bulimics anonymous - adapted from 12 steps of AA, meeting Saturdays in Victoria
Eating Disorders anonymous - meetings in Victoria, Duncan, Nanaimo & Cumberland
Food Addicts Anonymous - Program and support for compulsive overeating behaviours, meetings, literature, stories, information sessions, online magazine
Jessies legacy - Info on risk and protective factors, resources, toolkits, programs and articles
National Eating Disorder Info - Information, resources, library, Helpline, M-F1-866-633-4220 6am-6pm (PST)
National Eating Disorders - (US) Free 24h/7d crisis text line. Text NEDA to 741741; List of support groups
Body Image A VIU Wellness resource
Disordered Eating A VIU Wellness resource
Mindful Eating Acceptance Affirmations
Four Foundations of Eating Mindfully
Body Positive - Body Positive
Eating Disorder Recovery - Eating Disorder recover: Information & links
Empowered Parents - resources for parents
Something Fishy - Information, online support, chat room
Family Support Feast-ed- Resources & online support forums and information for parents
Esteemed CHICs - Angela Slade, workshops for everyone, families and those struggling
Eating Recovery Center- comprehensive information on different types of disordered eating and resources

Diversity (see also Racial Reconciliation)

Central Island Multicultural Society - Question & answer forum, information
Cowichan Intercultural Society - welcome, mentoring, English, Training & workshops

Domestic Violence (also see Sexual Violence Prevention & Sexual Violence Recovery & Resources)

Ending Violence Association - Provincial association to developing programs in communities in addressing violence. Many resources and information
Let's get consensual - Great video from UVIC on what consent is, & what it is not with some statements on sexual violence

Empathy

Brene Brown - short video that captures essence of what empathy is (and isn't)
Simon Sinek - inspiring talk on empathy
Heart Math blog: the heart hears more than just words

Education - resources promoting mindfulness in education

Healthy Minds Canada - dedicated to empowering people to take charge of their mental health
Mindfulness Everyday - introduces what mindfulness is, links to various trainings & retreats in mindfulness training & stress reduction
Passage Works - teaches 5 dimensions of engaged learning, provides resources, promotes social emotional learning, cultural response & whole systems thinking
Stanford Med Centre for Compassion & Altruism - Research, compassion cultivation training, events, videos & blogs
Mindful Education - Events, recommended books & CD's
Brown U Contemplative Studies - Centre dedicated to focused attention in education. Offers a Major
U of Mass Med Centre for Mindfulness - Mindfulness Based Stress Reduction programs, education, research, medical practice & common good affiliation
Garrison Institute - Contemplative based resilience, programs (Cultivating Awareness & Resilience in Education), events, videos, blogs
Inner Kids programs - mindfulness for kids, resources, training, books, tips, FAQ's
Inner Resilience - Programs (residential, for teachers, parents & kids), publications, other resources
Mindful Schools - Courses, resources, groups
Mindfulness in Education Network
Centre for contemplative mind in society - Practices, training, events, webinars
Mind Up - the Hawn Foundation. resources for bringing mindfulness to the classroom

Emotions

Atlas of Emotions - an interactive site to help teach emotional awareness and maintain calm
How many emotions music can make us feel - article by Yasmin Anwar on neuroscience

Family - see Parenting or Couples / Relationships

Financial Aid

Financial Aid - VIU, scholarships, bursaries, awards , loans information
Video on how to fill out profile for VIU sholarships, awards & bursaries
Student Aid BC - this is where you apply for loans, one stop application for Canada student loans, bc loans, disability grants

Gay, Lesbian, Bi, Transgendered, 2 Spirit, Questioning & Non-conforming people

Positive Space - VIU alliance for creating community; workshops, FAQ's, myth busters, resources & much more
VIU Positive Space Alliance - events, community
Queer Straight Alliance - Residence discussion group
Nanaimo Pride - Local community resource in Nanaimo
Qmunity - Vancouver - Resources, events, Prideline
2 spirits - National Organization; information, resources, articles
Trans Vancouver Island - Resource and Info site for Trans people and their allies
Health Info for transgendered People - Also provides phone or email consultation, Vancouver Health
Trans Lifeline - Resources, support, & information
Health Services Authority
Trans Care BC - peer support, surgery process, navigating care, health forms
Canadian professional association for Transgender health
Intersex society of North America
American College Health - list of resources for education and advocacy
A safe place to pee - Ted talk by Ivan Coyote on the importance & need for gender neutral bathrooms

Grief & Loss

Bereavement Helpline - connects you with resources for grieving in British Columbia
Grief - useful information, lists of books, description of 5 stages of grief, how and how not to support someone
Megan Divine, Patreon group video - how to support someone grieving
BC Victims of Homicide - Offers groups, materials, videos, recommended reading, training & links
Cowichan Hospice - support, info, companionship, library, video's, non-denominational spiritual care, palliative care
Nanaimo Hospice - support, info, library, specific to teens, children, adults & elders, outreach, palliative care, some free counselling
Oceanside Hospice - in Qualicum, serves surrounding area including Parksville
Port Alberni Hospice - palliative support, library, spiritual care, counselling, support groups
Capacitar - International network promoting healing through energy based modalities like acupressure, hand massage & more
Mourner Bill of Rights - statement on things someone in grief may need to do to take care of their self
"The Meaning of Death" by Stephen Jenkinson - Short video on acceptance of death
Grief support for children - Counselling at Nanaimo Hospice with creative/ expressive therapies; brochures on grief
Rainbows - Grief support groups for children & youth impacted by loss, divorce, separation, etc offered in local schools and social support agencies
Stephen Colber & Anderson Cooper - 2 men having an intimate & moving conversation on how loss impacted and changed them
After Talk - Psychologist Dr. Neimeyer, questions & answers, articles

Harassment

VIU Diversity, Equity and Human Rights - If you are experiencing harassment
Harassment Happens - VIU Resource sheet
A student guide to self advocacy

Health

Campus Recreation at VIU; Activities, events, gym hours, fitness classes, etc.
Woop My Life - Simple, practical & effective strategy to fulfill wishes and change habits. Known as mental contrasting with implementation intentions
Berkeley U Health - Info on caring for all aspects of your health
The Healthy Mind Platter Dr. Daniel Siegel - 7 essential daily tasks for healthy neural functioning
Positive Coping with health conditions - Self care workbook and other resources
Public Health Agency of Canada - Information & articles on health topics & diseases for all ages &special interest groups
At Health - Comprehensive site providing information, links, & resources on all issues pertaining to mental health
23 & 1/2 Hours - Short video on how exercise improves most health issues including quality of life
Dean Ornish on Healing through diet - Talk on healing through diet

HIV / AIDS

Aids Vancouver Island - Information, resources & support
Positive Living BC - Resources & support
Healing our Spirit - HIV community education & resource for aboriginal persons
Public Health Agency of Canada - Statistics & information on HIV / AIDs

Hoarding

Health Info: Hoarding - VIHA resources for assessing & treatment

Indigenous; Information & Resources

FNHA Medicine Wheel - Tool for assessing your personal wellness
Whose land is it anyway? - free manual for teaching decolonization from federation of post secondary educators
Wellness Streams - Info on being active, eating well, nurturing spirit & respecting tobacco
Services for Aboriginal Students - VIU - Gathering Place, Elders, Support & Information
Truth & Reconciliation Commission - video on importance of education in bringing reconciliation
Message from our youth
VIU First Nations - Programs & resources for aboriginal students at Vancouver Island University
Talent Egg - Jobs & online resources to connect indigenous peoples & grads to rewarding careers
Tsow Tun Le Lum Trauma Program - Offers a variety of residential programs including addictions, just south of Nanaimo in Lantzville
News, events & Jobs - First Nations Health Authority
The Witness Blanket - A national monument to recognize the atrocities of Indian Residential School in Canada
Indspire - Bursaries & Scholarships for Indigenous students
Career Exploration guide for Aboriginal People in BC - Work BC, steps to choosing a career, videos of inspiring stories

Infertility

Infertility Awareness Association of Canada - Resources, stories, education to do with infertility

Inspirational & Affirmation

What can we learn from COVID-19 - 5 minute video from Krystin Flyntz
I am Me - Quote from Virginia Satir
12 Films that Highlight the best in Humanity
Wise Choices - Wisdom story
How awe transforms the body and mind - 35 minute video, Lani Shiota, Greater Good Science Centre
Become who can you be - Victor Frankl importance of high standards
the Power of Introversion - Susan Cain, Ted Talk, on positive influences that result from introversion
I Trust you - Karim Sulayma, Vimeo, on minority vulnerability and call out for expressions of trust
Love is louder - music video on embracing ourselves and one another
Let's stop putting each other in boxes - Daniela Tolzman post
10 inspiring moments from 2016
Inspiring moments from 2017
Inspiring moments from 2019
Top 10 insights from 2019 - greater good science
Favourite books of 2020 - picks from the editors of Greater good science magazine
Babies laughing - video
4-yr old explains new years resolutions - video
What about Mr. Rogers? - Article on Mr. Rogers & how he touches us, Shea Tuttle
Reactions to being called beautiful - video short
how strangers touched peoples lives - 12 min. video
A Sincere Compliment - 3 min. video, Jeremiah spreads kinds words at west high bros

Inter-Cultural Transition

Training Resource for Studying Abroad - For North Americans studying worldwide

Insomnia

Guide to healthy sleep - What sleep is, how it works, benefits & sleep issues
Sleep - Info & worksheets - Centre for Clinical Interventions
Sleep - Topic Guide - Comprehensive discussion on sleep & insomnia
Insomnia - Scholarpedia; Brief discussion on key elements of Insomnia
Development and Treatment of Insomnia - In-depth article includes Spielman's 3 P model
Sleep Diary - Online form; A great strategy for understanding your insomnia
Improving Your Sleep - Sleep hygiene and some beliefs about sleep
Sleep - Brief interactive overview of issues - SFU
F.lux: free software - filters blue light out of your screen on your devices or computer
How Mindfulness improves sleep - article form greater good science center on how mindfulness helps sleep
Article on things to consider re sleep difficulties - Christine Carter, greater good science

Immigration

Central Vancouver Island Multicultural Society - services to immigrants and visible minorities: support on immigration issues, finding work, workshops on dealing with racism, English classes and much more Legal Resources

Legal Resources

My Law BC - General information on family law, domestic violence, and some financial with links to free legal aid and publications.
Justice Access Centre - links to access centres in Victoria, Vancouver & Nanaimo dedicated to helping you find legal resources & give ltd legal advice

Lifelong Learning

Canadian Council on Learning / Conseil Canadien sur l'apprentissage - Dedicated to support all forms of learning at all stages of life

Living Simply

The Minimalists - Live more meaningfully as opposed to living to acquire more; podcasts on many topics including finance
The story of stuff - website dedicated to changing the rules that state having more in the economy for its own sake is not serving us well. Links economic & social issues with environmental problems. Various videos suggesting positive solutions

Loneliness

Feeling Lonely Try This - from the association for comprehensive energy psychology some neuro-biologicial strateies to help with our need to be touched such as havening, etc
Lean into Loneliness - a poetic reflection on COVID lockdown
Cure for Loneliness - Interview in Greater Good Science, US surgeon general Vivek Murphy discusses practical ways to deal with loneliness
John Cacioppo - 15 minute video from Big Think, with impacts of loneliness and strategies for overcoming it
Loneliness - video about this epidemic, causes, biological purpose of social pain, the problem of modern society and the impacts of loneliness on the body and mind
Surviving Loneliness - blog on loneliness by Hilary Jacobs Hendel

Media Literacy & Advocacy

About-Face - Media education to promote positive self-esteem in girls & women
Adbusters - Media activism to promote shifts in existing power structures
Media Lit - Dedicated to developing curriculum for media education for a variety of groups in a various disciplines
Do Something - Chatrooms and info on topics to promote activism
Media-Awareness - Promotion of Critical Thinking of media messages that inform or entertain
Media Watch - Challenging racisim, sexism & violence through education & activism

Men's Resources & Self Help (see also sexual abuse recovery for men)

VI Men's Counselling - Individual & group therapy, victim services for men who've been abused and who have experienced other forms of trauma. Other services for men. GLTBQ2S friendly
Hey Man Pod - This cool website has a series of podcasts by men as an advice column for men
Mankind Project - Male Community, groups and events for men; helping you to be who you really are
Good Men Project - Dr. Stephen Lake, a variety of resources, books, & blogs about men's issues
Jeremy Loveday, masks off challenge - Poet offers heartfelt challenge to address women with respect
The Armour of Masculinity Reviewed - Shane Horsbourgh, ted talk 18 minutes
What Men Crave - John Wineland 1 minute video: 10 things men want from women
Samurai Brotherhood - Men's fellowship creating support and values to guide and connect men in daily living
Anti Violence Project: Mens' Circle - free group that runs at UVIC regularly for those wishing to stand up against violence
Anti Violence Project Workshops - free public workshops at UVIC on bystander interventions, supporting assault survivors, consent and more
White Ribbon - Stop; detailed suggestions on how we can help stop different forms of violence
On Being: Tony Liu - blog on how tenderness is an antidote for toxic masculinity
How to raise boys who are in touch with their feelings - article in greater good science review book by Michael Reichart
How to decode your aloof teen boy? - Interview with pediatrician on issues raising boys

Mental Health

Emotional Pain is not a Sickness
Partners in Mental Health & Addictions - Stories & resources about & for people with addictions & mental health issues. Contains discussion forums and screening tests
Mental Health Help Guide - Alphabetized list of mental health issues with basic but comprehensive information and resources
Here to help; screening self tests - A variety of screening test including depression and anxiety
Jack - Young leaders in Canada who want to speak about Mental Health to students
Be There - Helping you support someone who may be struggling with their mental health
Canadian Mental Health Association
Let's stop putting each other in boxes - Daniela Tolzman post
10 Simple Ways to Save Yourself
Half of Us - stories and information about mental health and illness

Mindfulness Meditations, Resources & Apps

Breathr - Kelty MH - free apps with refreshing meditations, video introducing mindfulness, guided meditations on many topics, including body scans, mindful eating, coping, etc
Healthy Minds App - free apps on problem solving to help cope with stress
Thinkfull - Free apps to help monitor stress levels & patterns with rich library of tips to help relieve stress
Headspace App - For apple and androids. Meditation app to introduce beginners. Starts simple & short and progressively deepens & lengthens
Health Line - article that evaluates and describes meditation app's
The Wheel of Awareness - Dr. Daniel Siegel, Guided Meditation to enhance neural functioning
Guided Audio Mindfulness Meditations - From U of C San Diego Centre for Mindfulness
Guided Mindfulness Meditations - UCLA mindfulness awareness research centre; breathing (play) (mp3 download) 12 minute Breath, Sound, Body Meditation (play) (mp3 download) 19 minute Complete Meditation Instructions (play) (mp3 download) 7 minute Meditation for Working with Difficulties (play) (mp3 download) 9:30 minute Loving Kindness Meditation (play) (mp3 download) 3 minute short Body and Sound meditation (play) > mp3 download 3 minute short Loving Kindness meditation (play) All meditations by MARC's Director for Mindfulness Education, Diana Winston
Compassionate Curiosity, Gratitude Break , Compassionate Body Scan , Self Compassion Break
Loving kindness Meditation - guided meditation on bringing love to self and to others
Nanaimo Meditation Groups - List of groups that meet in Nanaimo. Way to learn and connect with others
Island Dharma - Meditation & Dharma talk. Focus on how to minimize suffering & increase compassion. Taught by Dr. Cheryl Fraser. Meets some Saturdays
Palouse Mindfulness - Free Mindfulness based stress reduction course, and other mindfulness resources
Shahaja Yoga Meditation Free online course - This approach has a particular focus on body mind connection. It uses touch on the body to access a variety of emotions that you may be feeling. It also has research on its efficacy

Mindfulness Centres

Greater Good Science Centre - Berkeley; Dedicated to building happiness and positivity; Videos on practices to develop these in different areas
Dr. Daniel Siegel - Audio video presentations on mindsight, breath awareness, healthy mind platter
FNHA Medicine Wheel - Tool for assessing your personal wellness
Dr. Jon Kabat-Zinn
Centre for Mindfulness in Medicine, Health Care & Society
Mind & Life Institute

Nanaimo

Nanaimo Area Food Services
Fetch BC - Listing of 500 community agencies in Nanaimo, including food & housing
surviving Nanaimo - a guide to local services and agencies

Parenting

Pandemic & the impact on children - article by Diana Divecha reviewing literature on impacts of disasters and such
Working Parents are Angry but what can we do? Yael Schonbrun and Elizabeth Corey connect to the bigger picture
Six ways nature helps children learn - article from greater good science
How to teach siblings to resolve their own arguments - article on potential benefits and cons in sibling conflict
Kateborsato.com/ - Dedicated to supporting moms with self-compassion and managing overwhelm
Dads and Daughters - Resources & articles to improve father/daughter parenting – addresses many taboo topics
How to decode your aloof teen boy? - Interview with pediatrician on issues raising boys
When do teens feel loved by their parents? - article by Maryam Abdullah
Girls Inc. - Dedicated to helping girls be strong, smart, & bold; addresses societal messages about value and potential
New Moon - Magazine dedicated to hosting a forum for girl
Six ways to help girls become strong women in a sexist world - Jill Suttie article on book "Girls under Pressure" by Lisa Damour
Same family, different worlds/ teen conflict with parents - article by Donna Soules, island parent magazine 1998
How Co-sleeping Can Help you and your Baby - article by Diana Divecha
Schwab Learning Centre - Stanford U, Support for learning difficulties. Has parents guide for learning
When are kids old enough to talk about racism? - Dr. Riana Elyse video on greater good science
Antiracist resources from greater good - Videos, articles on many topics regarding racism and how to bring change including many on parenting

Perfectionism

Perfectionism in Perspective - 9 training modules on working through perfectionism

Personality Tests

16 Personalities - Free online test with information on your personality type, based on Carl Jung's typology popularized through Myer's Briggs
Holland Code Career Test - free online test based on Holland's career codes. Places you in 1 of 6 career fields. Useful for questions on career interest
VIA character strengths - free 15 minute survey. Focuses on positive and with much useful information
Personality tests - Variety of personality tests (some free)
Learning Styles Questionnaire - Free, online auditory, visual, kinesthetic learning styles inventory

Positive Psychology

Greater Good Science Centre - Berkeley; Dedicated to building happiness and positivity; Videos on practices to develop these in different areas
The Foundations of Well Being - Rick Hanson video for building resources in 12 areas of your life to increase connectedness, sense of safety and well being
Your Skillful Means - Tools for psychological & spiritual growth
Psych Central - article on positive psychology
Dr. Marty Seligman - Positive psychology at University of Pennsylvania; assessments on strengths & positive attributes, articles on positive psychology
BBC News- Happiness Formula - Qualitative research article on how people define happiness
Cinema Therapy - Links topics of interest with Movies

Procrastination

Overcoming Procrastination - VIU resource sheet
Put off Procrastination - 7 training modules workbook, Info & Additional worksheets - Centre for Clinical interventions
Procrastination - Cal Poly - comprehensive analysis of possible issues underlying procrastination
3 steps on Procrastination - short video by Well Cast with helpful suggestions for getting things done

Psychosis

Because your Mind Matter - Facts & myths, early psychosis programs, videos
Early Psychosis - Information, resources, downloads, toolkits, apps
BC Schizophrenic Society - In Nanaimo, runs course for families, has a family support group and library
Understanding Psychosis and finding help - Can Mental Health Association, resources, info, symptoms, etc.

Racial Reconciliation

Truth & Reconciliation Commission - Video on importance of education in bringing reconciliation Message from our youth
Whose land is it anyway? - free manual for teaching decolonization from federation of post secondary educators
Indigenous Cultural Safety - Online training from Provincial Health Authority
Gabrielle Scrimshaw - 13 minute Ted Talk on building a better future for aboriginal youth in Canada
Antiracist resources from greater good - Videos, articles on many topics regarding racism and how to bring change
the Anti-Racism Resource Centre - Information on rights, for employers, curriculum for educators, news and more
Micro Aggressions - NY Times article on Student experiences of racially directed slurs
Valerie Kaur - Inspirational video addressing multiple facets of racism and combating with love
1970 Teacher gives kids experiential lesson on Racism - Video on class is divided into blue and brown eyes taking turns as superior groups
Why i stopped talking about racial reconciliation & started talking about white supremacy - Theologian, Erna Kim Hackett, on systemic injustice and the problem of the majority
Islamophobia Guidebook - from the charter for compassion, greater good science centre
What makes a workplace diversity program successful? - article by Lisa Leslie on what does and doesn't work
How challenging stereotypes can save black lives - article on how to change stereotypes that guide prejudice

Relationships - see Couples

Relaxation

Guided Imagery & Relaxation: Mind Body Lab UTexas - Guided imagery & relaxation
The Wheel of Awareness - Dr. Daniel Siegel; Guided Meditation to enhance neural functioning
4 minute meditation on setting intention for the day - Who am I? What do I want? How can I serve?
Relaxing Video with music - video of stunning landscapes with relaxing music 8 mins.
3.5 minute guided meditation - Combined meditation and condensed muscle relaxation
Progressive Muscles Relaxation
VIU Library Keep Well - digital survival kit; has yoga, pet therapy, cooking & more

Secrecy

Bruce Muzik on Secrets - Ted talk on personal and relational impacts of secrecy
Ted Talk: Thordis Elva & Tom Strange - story of rape & reconciliation

Self-Esteem

Self-Esteem - 9 module workbook, info & additional worksheets - Centre for Clinical Interventions
Self-Compassion - 7 module workbook - Centre for Clinical Interventions

Self Care

The Ethical Imperative of Self Care - Directed at Helpers, from the BC assoc. of Clinical Social Workers
Press Pause. Half of Us - good reminders, short & simple of how and when to press pause
Woop My Life - Simple, practical & effective strategy to fulfill wishes and change habits. Known as mental contrasting with implementation intention

Sexual Health & Sexuality

Sexuality and U - interactive, games, information, videos, birth control, infection.
Gender and Sex Galaxies - Terms & Definitions, also suggested activities for educators bring up issues
Dr Sue Johnson: Creating Connections - Pioneer in Relationship work & Bonding Science: Ted Talk, videos, books, & blogs
Options for Sexual health - birth control, pregnancy options. 250 753-9511, 204-285 Prideaux street
Books / resources links - age appropriate lists of educational books on sex for all ages

Sexual Violence & Violence Prevention

Sexual Violence Support at VIU - Know More Campaign, Policy & Procedure, multiple resources, trauma informed approach; if you have been sexually assaulted there are many ways we can support you while you remain in control of the process. Counselling is available as well.
Ending Violence Association of BC - Education, publications, articles, workshops, support, preventions programs & trainings. Many resources
The Anti-Violence Project - From UVic, many resources: library, blogs, etc. Also will help facilitate training in anti-violence measures
West Coast Leaf - Legal society dedicating to changing the law to support women's and other minorities, rights and freedoms
International Directory of Domestic Violence - list of publications / information on all types of violence in many languages for many age groups
Men choose respect - Program from the Haven Society for men who have been abusive to their partners and want to change
Join One Love - organization dedicated to promoting health and helping us learn about love. Offers signs of healthy & unhealthy relationships
One Angry Girl - Articles & personal stories on a topics of concern for girls & women from pornography to exploitive corporations; this site will move you
Media Watch - Challenging racism, sexism & violence through education & activism
Let's get consensual - Video from UVIC on what consent is, & what it is not with some statements on sexual violence
Consent for Tea - video on obtaining consent to have tea with someone
Ted Talk: Thordis Elva & Tom Strange - story of rape & reconciliation
Why women need fierce self compassion - article by Dr. Kristin Neff on application of Yin and Yang forms of self compassion
Reagan Williams - 18 min ted talk on Rape Culture, myths, victim blaming, how all are impacted by it
Health Line - extensive list of potential signs of mental & emotional abuse

Sexual Abuse Recovery

Sexual Abuse Recovery & Resources for Male-Identified Folks

Sexual Violence Support at VIU - Know More Campaign, Policy & Procedure, multiple resources, trauma informed approach; if you have been sexually assaulted there are many ways we can support you while you remain in control of the process. Counselling is available as well
Male Survivors - Article on impact by male perpetrators on heterosexual and gay sexual identity – links to other articles
BC Society for Male Survivors of Sexual Abuse - Individual & group therapy & victim services for survivors of sexual abuse
VI Men's Counselling - Individual & group therapy, victim services for men who've been abused and who have experienced other forms of trauma. Other services for men. GLTBQ2S friendly.
Victim Link BC - 24/7 confidential, multilingual telephone service to help you find the best resources for emotional or practical support
North Island Survivors Healing Society - non-profit agency providing counselling for sexual abuse survivors - subsidies available
1in6.org - myths & facts about abuse of males, online support group, info on groups, trainings & events

Sexual Abuse Recovery & Resources for Female-Identified Folks

Sexual Violence Support at VIU - Know More Campaign, Policy & Procedure, multiple resources, trauma informed approach; if you have been sexually assaulted there are many ways we can support you while you remain in control of the process. Counselling is available as well
Cowichan Women against Violence - Counselling & groups for all forms of past or current violence, womens' transition homes, victim services & much more
Haven Society: Nanaimo area resource for women - Counselling, transition homes, victim services, children's counselling
VIHA Sexual Assault Resources - Links to Forensic examinations, making police reports, and resources for what to do if you are experiencing violence
One Angry Girl - Articles & personal stories on a topics of concern for girls & women from pornography to exploitive corporations; this site will move you
911 Rape - Information on impact, issues for students & youth, what to do; rape treatment centre
Victim Link BC - 24/7 confidential, multilingual telephone service to help you find the best resources for emotional or practical support
Let's get consensual - Video from UVIC on what consent is, & what it is not with some statements on sexual violence
Consent for Tea - video on obtaining consent to have tea with someone
North Island Survivors Healing Society - non-profit agency providing counselling for sexual abuse survivors - subsidies available
Why women need fierce self compassion - article by Dr. Kristin Neff on application of Yin and Yang forms of self compassion
Horizons pre-employment program - Cowichan Women against Violence. program for women with barriers to employment connected to trauma or past abuse

Shame

Brene Brown - Ted talk on shame - differences in men and women - importance of empathy to healing

Sleep and Nightmares

Self help for nightmares: Learn how to manage and change nightmares from an expert, Dr. Leslie Ellis

Stress - see Anxiety / Stress

Study Strategies

Learning Matters -VIU comprehensive resources and links on strategies for studying and learning
Teen Mental Health transitions - to University, from learning to mental health; free download
VIU Student Success Coach - VIU's own learning strategist: drop-in, book appointments, workshops
Goodwill Community Foundation - "Learn Free" - Free tutorials in Technology, math, English, ESL, other languages, everyday life skills, podcasts, labs, also has educator resources. Fantastic resource
Choices of Successful Students; 10 Effective Study Habits
How to Study - Lists all issues related to study skills from time managements & goals setting to study skills for specific subjects, how to read, how to listen and tests on your learning styles
Study Guides and Strategies - Comprehensive Website on Study skills & Learning Strategies
Your Learning Style; Learning Styles Questionnaire - Free, online auditory, visual, kinesthetic
Time Management - university of Guelph, most aspects of time management for planning your semester
Why you never seem to have enough time? - Kira Newman, article on how values and attitude impact experience of time
Rocks, pebbles & sand - Short video on how to prioritize
Avoid Homework - VIU resource sheet
Course Assignment Tracking Worksheet
Memory Improvement - Comprehensive website on memory
Mind Mapping basics - Susan Gregor, video; the Power of the Mind to Map - Tony Buzan, TedTalk
Overcoming Procrastination - VIU resource sheet; Procrastination - Cal Poly comprehensive analysis of possible issues underlying procrastination
Reading Difficult Material - VIU Resource sheet
Test-preparation - For many academic disciplines, college entrance, Accuplacer, and many professions
Metacognition - video, Paul Anderson, 10-tips about increasing comprehension
Study Less, Study Smart - video, Marty Lodbell, classic 60 minute lecture on study skills
6 minute summary of above lecture - video on Marty Lodbell's lecture, college info geek
Metacognition - Developing a mindset for successful learning - video, Stephen Chew, Stanford U; Metacognition Pt. 1 of 5 - How we fail or succeed; - Pt. 2 How we learn; Pt. 3 Cognitive Principles for optimizing learning; Pt. 4 Putting principles for learning into practice; Pt. 5 I blew that exam, now what?
What top students do differently - Douglas Barton, Ted talk

Sleep (see also insomnia)

The Neuroscience of Sleep - article/ interview with sleep expert, Matth Walker
Five ways sleep is good for your relationships - article by Jill Suttie
Why your brain needs to dream - article by Jill Suttie
The quiet secret to success - article on how sleep and our ultradian rhythms during the day impact performance

Study Abroad

VIU Education Abroad - Information for VIU Students wanting to study abroad

Suicide Information & Help

Vancouver Island Crisis Society - 24 hr call line, Chat or text - updated Community Resource Database
Kuu'us Crisis Line - 1800 588-8717 from the Nuu-chah-nulth peoples offers crisis support & culture, support groups, housing registry for indigenous peoples
Safe conversations about suicide on social media - concise guidelines from Mental health commission of Canada
The JED foundation - dedicated to prevention of suicide on campuses that you can achieve well being
Coping with Suicidal thoughts - provides helpful suggestions & info on resources available
Toolkit for those who have attempted Suicide - mental health commission of Canada
Toolkit for those who have lost someone to Suicide - mental health commission of Canada
suicide info - Canadian site with trainings, resources, lists of contact information across Canada, subscription library
American association on Suicidology - Resources, training, information
Safer Conversations on Social Media - Tips about how to talk online about suicide

Trauma

See Anxiety & Stress for more relaxation exercises and visualizations, also see Mindfulness Meditations & Sexual Abuse Recovery for more useful information and counselling agencies that support trauma

Island Integrated Counselling - Non-profit here in Nanaimo, that offers free trauma support group that does require individual therapy as well. Also offers free DBT support group. Many other services that do have fees.
Container Exercise - trauma101.com, visualization to help contain overwhelming emotions experienced in Trauma
Grounding Techniques- a variety of techniques that can be used to help tolerate overwhelming emotions
More Grounding Techniques: Crisis Survival strategies, the 5, 4, 3, 2, 1 exercise, Compassionate Curiosity, Gratitude Break , Compassionate Body Scan , Difficult Emotions, 5 Finger check-in
Safe Place Visualization - this is a good script. Safe Place Visualization - video created by Family Guiding 1
Body focused meditation for Emotional Processing - From Sharon Stanley, using the wisdom of the body for processing emotions
Trauma Centre Justice Resource Inst. - Training, pubs, research, resources for 1st responders, families &Dr.s,
International Society of Traumatic Stress Studies - blogs, library, treatment guidelines, webinars, free resources, stories
Eye Movement Desensitization & Reprocessing - Therapy for treatment of trauma & anxiety, stories
Allan Schore - Researcher of research, 17 videos training in Trauma
Besel Vanderkolk - researcher, promotion of body psychotherapies, yoga, EMDR, experiential psychodrama
Janina Fisher - for survivors & therapists, webinars, resources, recommended books, articles, links & videos
Sensorimotor Psychotherapy - Pat Ogden, body psychotherapy, articles, training, therapist listings, books
Somatic Transformation - using neuroscience & ancient wisdom for the body to heal trauma; training & blogs
Trauma Healing - Somatic Experiencing, Peter Levine: body approaches to healing trauma
Emotional Freedom Technique - Acupressure technique, useful for triggers/flashbacks, difficult emotions, body pain, some experience great success with this

Volunteering

Volunteer Nanaimo - Nanaimo Volunteer Society; refers volunteers to and provides a variety of services to non-profit agencies in the Nanaimo area

Women’s Health & Self Help

Canadian Women’s Health Network
Canadian Association for the Advancement of Women in Sport and Physical Activity
Ontario Women’s Health Network
Self Help Resource Centre
One Angry Girl - Articles & personal stories on a topics of concern for girls & women from pornography to exploitive corporations that invite activism

Workplace Conflict

VIU Workplace Conflict - Strategies for dealing with conflicts in the work place

Youth

Foundry BC - virtual counselling services for youth 12-24: voice, video or chat
Nanaimo Youth Services Organization - links to various services in Nanaimo area
Youth Space - online support for Canadian Youth
Therapy Tribe Support - online community of support for a variety of groups including teens

Former Youth in Care

Aged Out - Website from People who were in Care or who supported youth to support youth as they age out of care
VIU Tuition Fee Waiver - for former Youth in Care