Health & Wellness Resources

Comprehensive data base of Vancouver Island community resources - icon to the right

- Local Area Food Resources - Cowichan, Nanaimo, Parksville, Ladysmith, Port Alberni

- Follow this link if you need Immediate Support After Hours

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
• Whatswithweed.ca/ - 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.,
• Sex Help - Sexual addiction; behaviour patterns, self-assessments, resources, articles, & forum
• Food Addicts Anonymous - Program and support for compulsive overeating behaviours, meetings, literature, stories, information sessions, online magazine
• Connecting with culture - Indigenous wellness framework
• Fight the new drug - Promoting awareness regarding the harmful impacts of pornography
• AlcoholicsAnonymous - Homepage, Resources, meeting finder
• 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

ADD & ADHD

• NewIdeas - 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
• Helpguide - Add / Adhd - Topics include impacts, strategies, parenting & more

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

Anxiety / Stress - see also Mindfulness Meditations & Health

• Anxiety BC - mobile apps, articles for all age groups, links, mindshift and much more
• Breathr - Kelty MH - free apps with refreshing meditations, video introducing mindfulness, guided meditations  on many topices, including body scans, mindful eating, coping, etc
• Healthymindsapp.ca/ - free apps on problem solving to help cope with stress
• Thinkfull.ca/  - Free apps to help monitor stress levels & patterns with rich library of tips to help relieve stress
• Calming strategies for students - Anxiety BC - Breathing & relaxation techniques with videos, audios, and free apps
• Guided Imagery & Relaxation: mindbodylab 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 Intervnentions
• Anxiety  - Info sheets on the nature of anxiety, vicious cycles and more - Centre for Clinical Interventions
• Health Anxiety - 9 module workbook -  Centre for Clincial Interventions
• Automatic Thoughts - Youtube 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
• Camskids 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

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
• Disability Access Services @ VIU - 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 youtube video on what blame really is

Borderline Personality

• Peer led support group for people with borderline - in Victoria & Nanaimo
• 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

• CareerVIU - For students, employers, & faculty. The CareerVIU centre 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
• itabc.ca  - 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
• 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
• 16 Personalities - Free online test with information on your personality type, based on Carl Jung's typology popularized through Myer's Briggs. Helpful in understand one self and ways of being in the world
• 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
• Streetgiraffe - 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)
• Heartmath.com blog: the heart hears more than just words

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
• Dr Sue Johnson: Creating Connections - Pioneer in Relationship work & Bonding Science: Ted Talk, videos, books, & blogs
• Esther Perel.com - informative and helpful blogs, workshops & other resources for couples / relationships
• optimalsexualexperiences  - 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
• Loveisrespect - 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

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.org/  - Internationally developed kit of best practices for natural disaster, chronic stress, & violence
• vicrisis.ca/  - 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
• youthinbc - for youth 25 > 24 hr suicide 1 800 784-2433; chat, noon - 1 am PST; other mental health #'s
• crisiscentrechat  - adults 25 +, 24 hr suicide 1 800 784-2433, other mental health #'s; chat noon - 1 am PST
  • Crisisservicescanada.ca/ - Suicide prevention & support  1 833 456-4566 (24/7)
  • text (4546) & chat (2 pm  - 10 pm PST)
• Brooks Landing Walk-in Counselling Clinic (Mental Health & Addictions) M-F 10 - 6:15 pm
  • 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 A VIU Wellness resource
• Heads up Guys - Many resources & articles for men. Personal stories. How to be a support
• Automatic Thoughts - Youtube 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 - Youtube 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

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; link goes to facebook page
• 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 C - 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.org - Resources & online support forums and information for parents
• Esteemedchics.com/workshops - Angela Slade, workshops for everyone, families and those struggling
• Eatingrecoverycenter.com  - 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  - welcom, mentoring, English, Training & workshops

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

• Ending Violence Associtiaon - 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)
• Heartmath.com 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
• Mindup - the Hawn Foundation. resources for bringing mindfulness to the classroom

Emotions

• Atlasofemotions - an interactive site to help teach emotional awareness and maintain calm.
• amazonaws.com/emogifs/map.html - study on constellation of emotions mapped out

Financial Aid

• Financial Aid - VIU, scholarships, bursaries, awards , loans information
• 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, mythbusters, resources & much more.
• VIU Positive Space Alliance - Facebook page, 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
• www.xqq.ca  - Cross queer quarterly, also has info on local events and links to Han Kai groups for trans people
• Health Services Authority - transcarebc  - 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
• Shauna Janz - booklet on healing conversations to help someone who is grieving, plus a list of books and resources
• Learning through Loss - grief education & support for youth
• 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 - Pyshcologist Dr. Neimeyer, questions & answers, articles

Harassment

• VIU Human Rights and Respectful Workplace - 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.
• woopmylife  -  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

• Viha.ca/health_info/hoarding.htm - 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 from the 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

•  I am Me - Quote from Virginia Satir
•  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 facebook post
• 10 inspiring moments from 2016
• Babies laughing video

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 - Helpguide.org - Comprehensive discussion on sleep & insomnia
• Insomnia - Scholarpedia; Brief discussion on key elements of Insomnia
• Development and Treatment of Insomnia - Indepth 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

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

• John Cacioppo - 15 minute video from Big Think, with impacts of loneliness and strategies for overcoming it
• Loneliness  - Youtube 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

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
• MediaLit - Dedicated to developing curriculi for media education for a variety of groups in a various disciplines
• DoSomething - Chatrooms and info on topics to promote activism
• Media-Awareness - Promotion of Critical Thinking of media messages that inform or entertain
• MediaWatch - Challening racisim, sexism & violence through education & activism

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

• heymanpod - This cool website has a series of podcasts by men as an advice column for men
• Mankindproject -  Male Community, groups and events for men; helping you to be who you really are
• goodmenproject  - 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
• TheArmourofMasculinityReviewed  -  Shane Horsbourgh, ted talk 18 minutes
• What Men Crave  - John Wineland 1 minute youtube video: 10 things men want from women
• samuraibrotherhood  - Men's fellowship creating support and values to guide and connect men in daily living
• antiviolenceproject.org/mens-circle - free group that runs at UVIC regularly for those wishing to stand up against violence  antiviolenceproject.org/workshops  - free public workshops at UVIC on bystander interventions, supporting assualt survivors, consent and more
• Whiteribbon.org.au  - STOP; detailed suggestions on how we can help stop different forms of violence
• onbeing.org 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

Mindfulness Meditations, Resources & Apps

• Breathr - Kelty MH - free apps with refreshing meditations, video introducing mindfulness, guided meditations  on many topices, including body scans, mindful eating, coping, etc
• Healthymindsapp.ca/ - free apps on problem solving to help cope with stress
• Thinkfull.ca/  - 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
• healthline.com  - 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) -->this is an 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-med.pdf - guided meditation on bringing love to self and to others
• Nanaimomeditationgroups. - List of groups that meet in Nanaimo. Way to learn and connect with others.
• Island Dharma - Medtation & 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 - Berkely; 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

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.org - Young leaders in Canada who want to speak about Mental Health to students
• Bethere.org - Helping you support someone who may be struggling with their mental health
• cmha.bc.ca/about-cmha - Canadian Mental Health Association
• Let's stop putting each other in boxes  - Daniela Tolzman facebook post
• 10 Simple Ways to Save Yourself

Nanaimo

•  Nanaimo Area Food Services
• FetchBC - Listing of 500 community agencies in Nanaimo, including food & housing

Parenting

• 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 support families in tech - life balance, articles, guides, blogs, books
• Dads and Daughters - Resources & articles to improve father/daughter parenting – addresses many taboo topics
• 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

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, kinestenic learning styles inventory

Positive Psychology

• Greater Good Science Centre - Berkely; 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 pyschology
• Dr. Marty Seligman - Positive psychology at University of Pensylvania; 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 & Addtional worksheets - Centre for Clincial intervnetions
• Procrastination - Cal Poly - comprehensive analysis of possible issues underlying procrastination
• 3 steps on Procrastination - short YouTube video by WellCast with helpful suggestions for getting things done

Psychosis

• Because your Mind Matters.ca  - Facts & myths, early psychosis programs, videos
• Early Psychosis.ca  -   Information, resources, downloads, toolkits, apps
• bc schizophrenic soc - In Nanaimo, runs course for families, has a family support group and library

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
• the Anti-Racism Resource Centre - Information on rights, for employers, curriculi 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 - Christian Theologian, Erna Kim Hackett, on systemic injustice and the problem of the majority
• islamophobia-guidebook  - from the charter for compassion, greater good science centre

Relationships - see Couples

Relaxation

• Guided Imagery & Relaxation: mindbodylab 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 - Youtube video of stunning landscapes with relaxing music 8 mins
• 3.5 minute guided meditation - Combined meditation and condensed muscle relaxation
•  Progressive Muscles Relaxation

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

• woopmylife  -  Simple, practical & effective strategy to fulfill wishes and change habits.  Known as mental contrasting with implementation intentions

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
• Westcoastleaf - 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
• Fight the new drug - Site dedicated to educating us to the harmful impacts of pornography
• 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

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
• Vancouver Island Men's Trauma - Individual & group therapy, victim services for men who've been abused and who have experienced other forms of trauma
• Victimlink 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
• Victimlink 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

Stress - see Anxiety / Stress

Study Strategies

• Learning Matters -VIU comprehensive resources and links on strategies for studying and learning
• Teenmentalhealth -transitions - to University, from learning to mental health; free download
• Learning Strategist - VIU's own learning strategist: drop-in, book appointments, workshops
• www.gcflearnfree.org - 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 Questionaire - 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 youtube video on how to prioritize
• Avoid Homework - VIU resource sheet
• CourseAssignmentTrackingWorksheet
• Memory Improvement - Comprehensive website on memory
• Mind Mapping basics - Susan Gregor, Youtube; the Power of the Mind to Map - Tony Buzan, ted talk
• Overcoming Procrastination - VIU resource sheet; Procrastination - Cal Poly comprehensive analysis of possible issues underlying procrastination
• Reading Difficult Material - VIU Resource sheet
• Test-preparation.ca - For many academic disciplines, college entrance, accuplacer, and many professions
• Metacognition  - Youtube video, Paul Anderson,10 tips about increasing comprehension
• Study Less, Study Smart - Youtube video, Marty Lodbell, classic 60 minute lecture on study skills
• 6 minute summary of above lecture - Youtube video on Marty Lodbell's lecture, college info geek
• Metacognition - Developing a mindset for successful learning -  Youtube, 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
• 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

Trauma

See Anxiety & Stress for more relaxation exercises and visualizations, also see Mindfulness Meditations & Sexual Abuse Recovery

• 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 - youtube created by FamilyGuiding 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

• Nanaimo Youth Services Organization: links to various services in Nanaimo area
• youthspace - 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