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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

Module-based and Online

Power up your stress management, communication, problem-solving and mindfulness skills with TAO (Therapist Assisted Online) Self-Help — a collection of interactive tools available to SAIT students anytime, anywhere, at no cost. 

Untangle life's stresses and challenges with TAO

TAO Self-Help will help you to manage your own emotional well-being without the help of a counselor. TAO Self-Help includes modules for developing your ability to bounce back from disappointments and setbacks, often referred to as resilience training.

TAO Self-Help

Sign up for TAO Self-Help

Get free, unlimited access to videos and skill-building exercises from your phone, tablet or desktop.

Sign up now

Need to talk? Try 7 Cups

Connect to anonymous and confidential online chat with trained listeners. Plus, build new skills a little at a time, gain confidence and learn to focus on the positive with special content for SAIT students.  

7 Cups is available for free in 40 languages, 24 hours a day, seven days a week. Remember to use the school code "sait" when you sign up.

Join a supportive online community for students

chat online with listeners at 7 cups of tea.

Make 7 Cups a daily habit

Download the app or log in to the desktop version, and use the school code "sait" when you sign up.

Get started today

Student Health 101

Student Health 101 is an online magazine designed specifically to help students succeed on their journey.

Every issue is different — discover on-campus resources, learn about money management techniques and engage fully in all things student life. Plus, each month you can take a quick poll for a chance to win $1,000.

SAIT Student Health 101 Magazine

Learn about fitness techniques, emotional and sexual health, and garner study tips and nutrition information.

Read this month's edition

Did you miss a month?

Don't worry! You can access all past monthly editions by searching through the  archives section of the Student Health 101 magazine.

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 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:



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:



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.


  • 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


  • 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


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.


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:


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:


Contact Student Development and Counselling

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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