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Self-Help Tools and Resources

Student sitting on a ledge at SAIT campus reading.

At SAIT, finding wellness and balance in all areas of your life will help you achieve what's important. You need to take care of yourself — learning, thinking creatively and achieving your goals will become easier when you do.

In addition to the services we offer in person, we also encourage you to use the online tools and resources we've listed below. If you need to speak with someone,  make an appointment with Student Development and Counselling or stop by to see us. 

Self-help resources

Build your resilience with headversity

Welcome to headversity — your personal resilience coach. SAIT students can get the headversity app for free from the App Store or Google Play. Use the app to develop skills — self-expertise, mindfulness, mental fitness, mental health, hardiness, energy management — and tools to thrive during times of adversity. Request a passcode by email.

headversity video

Untangle life's stresses and challenges with TAO

Therapist Assisted Online (TAO) is a collection of exercises, modules and personal wellness courses designed to help you manage your own emotional well-being. Get free, unlimited access to TAO self-help content from your phone, tablet or desktop. Use your SAIT email address to sign up.

Mindfulness library

Take time out for mindfulness with TAO's mindfulness library. The library includes exercises on meditation for restful sleep, finding your happy place, mindful breathing and more. 

Resilience 101: Tools for Lasting Success

Developing resilience strategies can help you achieve greater personal, professional and academic success. As a registered co-curricular activity, Resilience 101 includes approximately 12-hours of designated online content delivered through TAO. Register by email.   

Need to talk? Try 7 Cups online chat

Connect to anonymous and confidential online chat with trained listeners. 7 Cups is available to SAIT students for free in 40 languages, 24 hours a day, seven days a week. Join a supportive online community for students. Use the school code "sait" when you sign up.

Student Health 101 e-magazine

Student Health 101 is an online health and wellness magazine designed specifically for post-secondary students. Topic areas include: fitness, mindfulness, nutrition, time management, money, roommates, sleep and lots more. Check out the latest stories online and sign up to receive updates by email.

Take action to help others: At-Risk gatekeeper training

Concerned about a classmate? Helping someone reach out to a professional for support may mean having a difficult conversation. Practice these conversations through At-Risk gatekeeper training. This free online simulation tool is available 24/7 and is used at more than 100 post-secondary institutions. Create an account and use the enrollment key "saitarus18" to access the training.

Through this training you will learn to:

  • recognize some common signs of distress
  • approach people with greater skill and confidence
  • make effective referrals to campus resources.

Self-screening tools

Mental health check

Mental health screenings are a quick way to determine if you or someone you care about may need to reach out to a doctor or mental health professional for an evaluation. They are educational, not diagnostic. Completing a quick screening test will help you determine if your recent thoughts or behaviours may be associated with a common, treatable issue.

Our screenings are anonymous and only take a few minutes to complete. When you're finished, you will get information and next steps.

Check now

Wellness check

Looking after yourself is key to achieving academic and personal success. The Wellness Check lets you check in on your personal and academic well-being, create a plan for success and find out about the people and resources available on campus to help you succeed.

It's anonymous, only takes a few minutes to complete, and can be done more than once to enhance your well-being.

Check now

Related online resources

Mental health and wellbeing

Anxiety

Anxiety is a normal reaction to a stressful event and it can be experienced by anyone at one time or another.

What can help?

  • relaxation and breathing techniques
  • mindfulness exercises
  • access or expand your social network
  • medical check-up to rule out any physical factors
  • a healthy diet, adequate sleep and regular exercise
  • talk to a counsellor who can help you learn coping techniques and thoughts

Helpful link:

Video:

Depression

Depression involves feelings of extreme sadness, despair and loss of interest in activities that used to be enjoyable. These feelings can interfere with daily living and last two weeks or longer.

What can help?

  • get out of bed every morning
  • set small, short-term goals
  • self-care
  • a healthy diet, adequate sleep and regular exercise
  • medical check-up to rule out any physical factors
  • talk to a counsellor who can help you learn coping techniques and thoughts

Helpful links:

Videos:

Grief

Helpful links:

Signs and symptoms of stress

Stress is a condition or feeling experienced when a person's demands exceed their resources and ability to cope. Each person experiences and reacts to stressful situations differently, learn to recognize the signs and then identify the cause of the symptoms.

Stress management is a combination of changing the stressful situation and your response to the situation.

Symptoms:

  • Withdrawal
  • Blaming or anger
  • Fatigue or an inability to focus
  • Forgetfulness or lack of concentration
  • Anxiety or excessive worry
  • Irritability
  • Change in eating or sleep patterns
  • Headaches
  • Stomach difficulties
  • Teeth grinding
  • Suppressed immune system

Causes:

  • Change in life circumstances — financial, health, family, work or school changes
  • Feelings of being challenged or threatened
  • Feelings of a loss of personal control
  • Feeling overwhelmed with the workload

Helpful tips:

  • Discover your specific triggers and symptoms
  • Manage your time — prioritize, reduce and schedule time demands, balance activities
  • Develop healthy practices — eat properly, sleep seven to eight hours, exercise regularly, relaxation and meditation techniques
  • Develop a support system — talk with friends and/or family
  • Positive and calming self-talk — examine thoughts and beliefs
  • Meet with a counsellor

Social

Anger and conflict

Anger is a normal, often healthy emotion. When anger gets out of control, it can lead to difficulties. Here, we offer some ideas for managing anger.

Relaxation response

The key to developing relaxation skills is practising them when you don't need them. Practice will make it easier to put this skill in place when you start to notice yourself feeling stressed or beginning to feel irritated.

Relaxation tools can help to calm down the anger and physical tension. Many people breathe shallow, more quickly, and from the upper chest when angry and stressed.

Try the following:

  1. Diaphragmatic breathing
    • Lie on your back and place one hand flat on your stomach and one on your chest. Breathe in and out, and notice how your breath causes your stomach to rise and fall rather than your chest. This is diaphragmatic breathing.
  2. Cued breathing
    • Now that you know what diaphragmatic breathing feels like, see if you can feel that sitting up. Pick a behaviour that you do several times a day (this could be getting a glass of water, turning your computer on or picking up your phone). Each time you do this behaviour, take a moment to practice 5 or diaphragm breaths.

Don't believe everything you think

The meaning we give to an event or comment can transform a neutral situation into an anger-filled one. You actually have a lot of choice over the meaning you give to events.

Decrease stimulation

Other ways to decrease the escalation of anger could include:

  • yelling or name-calling you may be doing in your head.
  • if you're feeling wound up and the TV is blaring, turn it down.
  • pay attention to your own tone of voice and choose to turn the volume down on it.

Exercise

Moderate, regular physical exercise — 20 - 30 minutes per day — can help reduce agitation caused by anger and stress. It is an excellent stress management practice and can reduce overall mental, physical and emotional tension.

What to do in the moment

If you're already very angry, try to remove yourself from the immediate situation. Take some time away, and let people know when you'll be back. If possible, don't drive.

Anger interferes with people's ability to think very clearly. You don't want to say or do something you'll regret.

Helpful links:

Book:

Life success toolbox

Confidence and self-esteem

Self-esteem is what you think about yourself and the value or worth you consider yourself to have as a person. Low self-esteem can keep you from the things you enjoy and from working towards personal goals. Self-esteem is a significant part of your well-being, and can sometimes be related to mental, emotional or relational issues.

Helpful links:

Video:

Contact Student Development and Counselling

403.284.7023
AA205, Heritage Hall

Hours of operation

Days Times
Monday - Friday 8:30 am - 4:15 pm
Saturday and Sunday Closed
Thursday evening appointments available from October to May

Are you in distress and need immediate help?

Emergency: 911

Crisis support and resources  

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