Self Care
The goal of the MHC counselling department is to incorporate the stepped-care approach to care. We want every student to feel that they are being provided what they need to be successful. Our self-care page is designed to provide students with the resources to help between counselling sessions or to help those who might not wish to seek out one-on-one counselling.
You can find app recommendations, online resources, local resources, and more!
Additional Resources
Overall Mental health:
Anxiety:
- Mindshift CBT | Uses CBT strategies to help learn mindfulness, relaxation and develop effective ways of thinking.
- Healthy Minds Portal | Free, Meditation and mindfulness app
Depression:
Addiction:
- Reframe | Utilizes cognitive reframing to help reduce alcohol consumption.
Relaxation:
- Calm | Designed to help you live mindfully, sleep more and stress less.
- Headspace | Mental health app designed to support your mental health.
- Kinder world | Self-care game app – work on being kind to yourself.
Daily Affirmations:
- I am | Daily affirmation app designed to build self-love.
- Sleep
- Noisli | Background noise app where you can mix and match what soundscape you need each day.
- Breathwrk | Designed to help unleash your mental and physical potential.
Podcasts:
- Food Psych Podcast | Registered Dietitian Nutritionist speaks with guests regarding topics such as eating disorders, challenging harmful nutrition beliefs and more!
- Medicine Hat Provincial Building - Addiction and Mental Health | Local outpatient assessment, treatment and follow-up for individuals in need of addiction and/or mental health support (Free with Alberta health card)
- Schizophrenia Society of Alberta | Organization supporting those living with Schizophrenia
- Medicine Hat Family Service | Local counselling services and group programs. Sliding scale available.
- Sanare Centre | Local trauma and assault support centre. Services include system navigation, therapy, education programs and more.
- Medicine Hat Women's Shelter Society | Medicine hat women's shelter provides emergency housing, outreach services, adult support groups and more.
- AA Support Group | Alcoholics Anonymous - Palliser Primary Care Network
- CA Support Group Southern Alberta | Cocaine Anonymous - Palliser Primary Care Network
- Al-Anon | Al-Anon Family Group - Palliser Primary Care Network
- SMART Recovery | SMART Recovery - Meeting #6153 Medicine Hat, Alberta
General Mental Health
- Get Help | 9-8-8: Suicide Crisis Helpline
- Resources for International Students - Centre for Innovation in Campus Mental Health | A variety of resources for international students looking for support!
- Togetherall is a clinically moderated, online peer-to-peer mental health community that empowers individuals to anonymously seek and provide support 24/7. Free to all Albertans aged 16+, register using your Alberta postal code.
Learn about what mental health is, and more specific mental health disorders
Anxiety
- Information guide for students experiencing anxiety and stress | View and download here
- Information guide for students experiencing test anxiety | View and download here
- MyHealth.Alberta | Learn about anxiety and self-care skills
Depression
- Information guide for students experiencing SAD. Learn the symptoms as well as prevention and management | View and download here
- MyHealth.Alberta | Learn about depression, self-care tools and other resources related to treatment
Addiction/Substance Use
- Mental Illness & Addiction Index - CAMH | Information related to mental illness and addiction - information on the substances themselves and how they can affect you long term. This information is provided in a number of languages.
- The Lower-Risk Gambling Guidelines | Learn the risks of Gambling, types of gambling, people at risk and safer gambling tips
- SAA Recovery | For those seeking support for sex addiction.
ADHD
Stress
- MyHealth.Alberta | Learn about stress, stress management and other tools to help you feel less stressed
- Managing Stress and Loneliness - Centre for Innovation in Campus Mental Health | A self-guided course designed by campus mental health to help individuals understand stress, learn protective factors and strategies to combat stress.
Eating Disorders
Gain knowledge on the several types of eating disorders, treatment options and other self-care tools.
- Anorexia | Learn about anorexia, treatment options, and self-care tools.
- Bulimia
- Binge eating disorder (BED)
- Eating Disorder Recovery - Silver Linings Foundations
- Eating Disorder Support Network of Alberta
Grief/Loss/Loneliness
- MyHealth.Alberta | Learn about grief and grieving, when to seek help, and self-care tools.
- Learn about loneliness, its impact on mental health and strategies to combat it. | View and download here
Sleep
- Information guide to help students learn healthy rest and sleep habits. | View and download here
- Improving Your Rest and Sleep - Centre for Innovation in Campus Mental Health | A self-guided course designed by campus mental health to help individuals understand the importance of sleep and how to improve it.
Budgeting
- Budget Planner - Canada.ca | Designed by the government of Canada, this budget planner can help individuals create a budge in just 3 steps!
Nutrition
- Canada’s Food Guide | Learn about mindful eating and the importance of good nutrition
International Students
- Information guide about culture shock for international students | View and download here
Indigenous Students
- Hope for Wellness Help Line - Centre for Innovation in Campus Mental Health | Hope for Wellness help line offers help to all indigenous peoples across Canada. Individuals can call toll-free or chat online for crisis support or counselling. Languages available in Cree, Ojibway, and Inuktitut
LGBTQIA2S+
- Resources and support for those a part of the LGBTQIA2S+ Community | View and download here
Men’s Mental Health
- Men's Mental Health and Suicide Prevention | Site Developed to provide a range of mental health resources HeadsUpGuys
If you know someone who is struggling, please review the following resources to help you identify behaviours of concern and ways to offer support:
If the student needs further support, please refer them to the
Student At Risk Support (SARS) team.
Contact peersupport@mhc.ab.ca to receive peer support.
Drop-In
Our Drop-In sessions are Wednesdays from 12:00pm - 2:00pm in the Library Fishbowl, and Fridays 12:00pm -1:00pm in the Interfaith Room.
What?
Bright Light Therapy Lamps are lamps that mimic the natural outdoor daylight on a bright sunny day.
When?
Bright Light Therapy Lamps can be used during the winter months as many people experience a drop in their energy levels as well as mood due to the shorter days and lack of sunlight during the winter months. Bright Light Therapy Lamps can also be used if you spend a lot of time indoors or if you experience an energy dip in the afternoon.
Why?
Light is the biggest factor that influences our mood, energy, and performance throughout the day. Using Bright Light Therapy Lamps is an easy and effective way of getting exposure to bright light indoors.
How?
Place the lamp 8”-24” away from your eyes for 15-60 minutes a day.
Where?
Bright Light Therapy Lamps are available in the Library to check out.
Upcoming Events
