Health & Wellness Resources

Resources

Addictions, Alcohol, Drug & Behavioural Addictions

• Addictions - A VIU Wellness resource
• 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 
• 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
• 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;  resources, networking, support groups & workshops, starter kit has article on procrastination, section for students on skills needed to help complete studies
• 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
• 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

• Poverty Law advocate-  advocate at CWAV (Cowichan Women against Violence), 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
• 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
• 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

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
• 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 Major - 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

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
• 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 Housing Association

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 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
• 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

• 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
• 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
• 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
• Mourner Bill of Rights - statement on things someone in grief may need to do to take care of their self
• 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

Health

• 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
• Public Health Agency of Canada - Statistics & information on HIV / AIDs

Indigenous; Information & Resources

• Mental Health, Wellness and Substance Use Supports - culturally-safe support service listings on the First Nations Health Authority website
• Whose land is it anyway? -  free manual for teaching decolonization from federation of post secondary educators
• Video on how to talk to your kids about residential schools - Monique Gray Smith: short, helpful & positive with resources
• 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
• 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
• 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
• 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
• 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
• Supports for men in the comox valley - article on support group for Men with contact info
• 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
• 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

• Here2Talk - 24/7 free and confidential mental health counselling and referral services for BC post-secondary students (works best using Google Chrome web browser)
• 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
• 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
• 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
• 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 Guide - 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
• Video on how to talk to your kids about residential schools - Monique Gray Smith: short, helpful & positive with resources

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
• calpoly.edu/ssl/procrastination- 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

• Learnings from the most peaceful societies - article by Coleman & Fry, 2021
• 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
• Video on how to talk to your kids about residential schools - Monique Gray Smith: short, helpful & positive with resources
• 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
• Micro Aggressions - NY Times article on Student experiences of racially directed slurs
• 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
• 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

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
• 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
• One Angry Girl - Articles & personal stories on a topics of concern for girls & women from pornography to exploitive corporations; this site will move you
• 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
• 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
• Your Learning Style; Learning Styles Questionnaire - Free, online auditory, visual, kinesthetic
• 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.
• 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,
• 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
• 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
• 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