Get Started — Wellness Resources
Counselling Services provides you with informational resources and online tools (books, videos, applications, worksheets, etc.) to help you develop good mental health literacy and support you in your academic and personal journey.
Academic Life
Perfectionism
Book
- I Thought It Was Just Me (but it isn't): Telling the Truth About Perfectionism, Inadequacy and Power (Brene Brown)
- The Gifts of Imperfection (Brene Brown)
- Too Perfect: When Being in Control Gets Out of Control (Allan E. Mallinger and Jeannette Dewyze)
- When Perfect Isn't Good Enough: Strategies for Coping with Perfectionism (Martin Antony and Richard Swinson)
Video
Worksheets
Motivation and Procrastination
Phone Apps
iPhone
- SuperBetter
- The Fabulous
- Procraster
- Finish - The procrastinator's to-do list.
Android
Books
- SMART Goals - The Secret of Achieving Anything You Want in Life [Kindle Edition] Author: John Wade
- The Magic Lamp: Goal Setting for People Who Hate Setting Goals Author: Keith Eillis
- Achieve Anything in Just One Year: Be Inspired Daily to Live Your Dreams and Accomplish Your Goals Author: Jason Harve
- The Now Habit: A Strategic Program for Overcoming Procrastination and Enjoying Guilt-Free Play Author: Neil Fiore
- The Procrastination Equation: How to Stop Putting Things Off and Start Getting Stuff Done Author: Piers Steel
Worksheets
Study Skills
Please visit your Mentoring Centre or the Academic Writing Help Centre (AWHC).
Mental Health
Anxiety and Stress
Phone Apps
iPhone
- MindShift
- Healthy Minds
- RespiRelax
- Breathe2Relax
- SAM: Self-help for Anxiety Management
- thinkFull
- Pacifica
- iSMART
Android
- Stop Panic & Anxiety Self-Help
- Cognitive Diary CBT Self-Help
- T2 Mood Tracker
- MindShift
- Breathe2Relax
- SAM: Self-help for Anxiety Management
- Pacifica
Books
- Mind Over Mood: Change How You Feel by Changing the Way You Think (Dennis Greenberger and Christine A. Padesky)
- The Worry Trap: How to Free Yourself from Worry & Anxiety using Acceptance and Commitment Therapy (Chad LeJeune)
- 10 Simple Solutions to Panic: How to Overcome Panic Attacks, Calm Physical Symptoms, and Reclaim Your Life (Martin M. Antony and Randi E. McCabe)
- 10 Simple Solutions to Worry: How to Calm Your Mind, Relax Your Body, and Reclaim Your Life (Kevin L. Gyoerkoe and Pamela S. Wiegartz)
- 10 Simple Solutions to Stress: How to Tame Tension and Start Enjoying Your Life (Claire Michaels Wheeler)
- Stop Obsessing!: How to Overcome Your Obsessions and Compulsions (Ednra B. Foa and Reid Wilson)
- The Anxiety and Phobia Workbook (Edmund J. Bourne)
- 10 Simple Solutions to Shyness: How to Overcome Shyness, Social Anxiety, and Fear of Public Speaking - Author: Martin M. Antony
Videos
- Beating the Big Bad Wolf - Conquering Test Anxiety
- The Single Most Important Thing You Can Do For Your Stress
- Kelly McGonigal – How to make stress your friend
Worksheet
Depression
Phone Apps
iPhone
- Thought Diary Pro
- Gratitude Journal
- Depression Screening
- MoodKit
- Coach.me (Goal and habit tracking)
- Stigma (Mood tracker and journal)
Android
Books
- Mind Over Mood: Change How You Feel by Changing the Way You Think (Dennis Greenberger and Christine A. Padesky)
- Feeling Good: The New Mood Therapy (David D Burns)
- The Mindful Way through Depression: Freeing Yourself from Chronic Unhappiness (Mark Williams, John Teasdale, Zindel Segal, and Jon Kabat-Zinn)
Videos
Worksheets
Addictions
Phone Apps
iPhone
- Quit Now: My QuitBuddy
- Quit Now!
- Drinks Meter
- I am sober
- Sober tools
- AA Big Book and More
- Quit It 3.0 Stop Smoking
Android
- 12 Steps AA Companion
- AA Speakers Free
- Quit Now: My QuitBuddy
- ImQuit - QuitAddiction
- Quit Now! Quit Smoking!
- Drinks Meter
- I am sober
- Sober Tools
Books
- In the Realm of Hungry Ghosts: Close Encounters with Addiction (Dr. Gabor Maté)
- Memoirs of an Addicted Brain: A Neuroscientist Examines His Former Life on Drugs (Dr. Mark Lewis)
- Beyond Addiction: How Science and Kindness Help People Change (Carrie Wilkens, Jeffrey Foote, Nicole Kosanke, and Stephanie Higgs)
- Beautiful Boy: A Father's Journey Through His Son's Addiction (David Sheff)
- Tweak: Growing Up on Methamphetamines (Nic Sheff)
- Being Sober: A Step-by-Step Guide to Guide to Getting To, Getting Through, and Living in Recovery(Harry Haroutunian)
- Courage to Change: One Day at a Time in Al-Anon II (Al-Anon Family Groups)
- Alcoholics Anonymous The Big Book (Alcoholics Anonymous)
- Staying Sober: A Guide for Relapse Prevention (Terence T. Gorski and Merlene Miller)
Videos
- This is your Brain on Drugs - Alcohol
Find out how alcohol interacts with your brain to change the way you feel. - This is your Brain on Drugs - Marijuana
Find out how marijuana affects your brain. - This is your Brain on Drugs - Crack
Find out what crack is, how it affects your brain, and why it is so addictive. - What Causes a Hangover?
Find out what causes the notorious hangover. - What is Salvia?
Find out what salvia is, how it may make you feel, and how it affects your brain. - Caffeine
Find out why caffeine, the world’s most popular psychoactive drug, is so stimulating and what effects it can have. - Does Alcohol Kill Brain Cells?
Take a look at what alcohol does (and doesn’t do) to your brain cells. - The Chemistry of Drug Addiction.
Find out how your brain responds to various addictive substances and how these responses have developed through human evolution. - Brain on Drugs Display: Addiction Process & Pharmacology
Take a look at what happens to your brain on drugs, the addiction/withdrawal process, and the latest pharmacology. - First Time with a New Pill or Powder
Some tips on what to do if you’re thinking of taking a new drug for the first time. - How Psychedelics Affect the Brain
Find out how psychedelics affect your brain and make you feel trippy. - GHB Overdose
Find out how to tell whether you or a friend is overdosing on GHB. - GHB Early Warning Signs
Find out how to spot the withdrawal symptoms and early warning signs of dependency when using GHB. - GHB Golden Rules
Some golden rules to follow so that you are more unlikely to run into problems if you are going to use GHB. - GHB/GBL - Every Drop Counts
Discussion with a forensic psychologist on the importance of dosing when using GHB and the risks involved that may lead to overdose.
Self-Harm and Suicide
Phone Apps
iPhone
Android
Books
- How I Stayed Alive When My Brain Was Trying To Kill Me (Susan R Blauner)
- Suicide: The Forever Decision (Paul G. Quinnett)
- Out of the Nightmare: Recovery from Depression and Suicidal Pain (David L. Conroy)
- Freedom from Self-Harm: Overcoming Self-Injury with Skills from DBT and Other Treatments (Kim L. Gratz and Alexander L. Chapman)
- A Bright Red Scream: Self-Mutilation and the Language of Pain (Marilee Strong)
- Cutting: Understanding and Overcoming Self-Mutilation (Steven Levenkron)
- The Scarred Soul: Understanding and Ending Self-Inflicted Violence (Tracy Alderman)
Videos
Trauma
Phone Apps
iPhone
Android
Books
- The Post-Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery, and Growth (Glenn Schiraldi)
- Reclaiming Your Life from a Traumatic Experience: A Prolonged Exposure Treatment Program Workbook (Barabara Rothbaum, Edna B. Foa, and Elizabeth A. Hembree)
Videos
Intimate Partner Violence and Sexual Harassment
Book
- The Facts about Gender-Based Violence (Geraldine Terry and Joanna Hoare)
- Helping an Abused Woman: 101 Things to Know, Say and Do (Alison Cunningham and Linda Baker)
- Helping an Abused Woman: An Essentials Guide (Kimberly E. Harris)
Website
Social Life
Grief
Books
- A Grief Observed (C.S. Lewis)
- How To Go on Living When Someone You Love Dies (Therese A. Rando)
- On Grief and Grieving: Finding the Meaning of Grief Through the Five Stages of Loss (Elisabeth Kuthler-Ross and David A. Kessler)
- Healing After Loss : Daily Meditations for Working Through Grief (Martha Hickman)
- Healing Through the Dark Emotions: The Wisdom of Grief, Fear, and Despair (Miriam Greenspan)
Videos
- Finding Hope in Hopelessness (Peta Murchinson)n
- The Beautiful Awful (Alyssa Monks)
- What Forty Steps Taught Me About Love and Grief (Tembi Locke)
- The Cure for Grief (Norah Casey)
- Why we should share our stories of loss and disappointment (Rebecca Peyton)
Worksheets
Managing Emotions
Phone App
iPhone
Books
- When Anger Hurts: Quieting the Storm Within (Matthew McKay. Peter D. Rogers, and Judith McKay)
- Beyond Anger: A Guide for Men: How to Free Yourself from the Grip of Anger and Get More Out of Life (Thomas Harbin)
Videos
Worksheets
Assertiveness
Books
- Asserting Yourself-Updated Edition: A Practical Guide For Positive Change (Sharon Anthony Bower and Gordon H. Bower)
Self-esteem
Books
- Self-Esteem (Matthew McKay)
- The Self-Esteem Workbook (Glenn Schiraldi)
Videos
Identity
Books
- The Introvert Advantage (Marti Olsen Laney)
- Quiet: The power of introverts in a world that can’t stop talking (Susan Cain)
- Passages (Gail Sheeh)
- Reinventing Your Life: The Breakthrough Program to End Negative Behavior... and Feel Great Again (Jeffrey E. Young and Janet S. Klosko)
Sexuality
Books
- Intimacy & Desire: Awaken the Passion in Your Relationship (David Schnarch)
- Sexual Healing: The Complete Guide to Overcoming Common Sexual Problems (Barbara Keesling)
- Mating in Captivity: Unlocking Erotic Intelligence (Esther Perel)
Communication
Books
- Emotional Intelligence (Daniel Goleman)
- Nonviolent Communication: A Language of Life (Marshall Rosenberg)
Relationships
Phones Apps
Android:
Books
- Hold Me Tight: Seven Conversations for a Lifetime of Love (Sue Johnson)
- The Relationship Cure: A 5 Step Guide To Strengthening Your Marriage, Family, and Friendships (John Gottman)
Videos
Self-Care
Problem-Solving
Worksheets
Mindfulness and Relaxation
Phone Apps
iPhone
Android
- Insight Timer
- Stop Breathe Think
- Calm
- Headspace
- Mindfulness Bell
- Relax and Rest Meditations
- Stress Free - Andrew Johnson
- Smiling Mind
Books
- Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life (Jon Kabat-Zinn)
- The Mindfulness and Acceptance Workbook for Anxiety (Georg H. Eifert and John P. Forsyth)
VIDEOS
- All it takes is ten mindful minutes (Andy Puddicombe)
- The Art of stillness (Pico Iyer)
- The Practice of Mindfulness (Diana Winston)
- Mindfulness and Healing (Shannon Paige)
- Mindfulness in Schools (Richard Burnett)
- How Mindfulness Meditation Redefines Pain, Happiness, and Satisfaction (Dr. Kasim Al-Mashat)
Worksheets
Sleep
Phone Apps
iPhone
- Sleep Cycle Alarm Clock
- Sleepio - The Sleep Improvement App
- Relax and Sleep Well - Sleep Hypnosis App
- Calm
- Clementine
Android
Books
- The Insomnia Workbook: A Comprehensive Guide to Getting the Sleep You Need (Stephanie Silberman)
- No More Sleepless Nights (Peter Hauri and Shirley Linde)
- No More Sleepless Nights, Workbook (Peter Haudri and Shirley Linde)
Videos
- Russell Foster – Why do we sleep?
- Arianna Huffington Succeed by getting more sleep
- One more reason to get a good night’s sleep (Jeff Iliff)
Worksheets
Body Image and Nutrition
Phone Apps
iPhone
Android
Books
- The Body Image Workbook: An Eight-Step Program for Learning to Like Your Looks (Thomas Cash)
- 10 Simple Solutions for Building Self-Esteem: How to End Self-Doubt, Gain Confidence, & Create a Positive Self-Image (Glenn R. Schiraldi)
Worksheets
Staying Healthy
Phone Apps
iPhone
Android
- Happify
- Attitudes of Gratitude Journal
- Intellicare Hub
- Daily workouts fitness trainer
- C25K
- Map my run
- Zipongo
Books
- Buddha’s Brain: The Practical Neuroscience of Happiness, Love, and Wisdom (Rick Hanson with Richard Mendius)
- Feel the Fear and Do it Anyway (Susan Jeffers)
- The Defining Decade: Why Your Twenties Matter—And How To Make The Most of Them Now (Meg Jay)
- The Disease to Please (Harriet Braiker)
- The Happiness Hypothesis : Finding Modern Truth in Ancient Wisdom (Jonathan Haid)
Worksheet
Self-Compassion and Self-Esteem
Phone Apps
iPhone
- Affirmations for Self-Esteem (Louise L. Hay)
- Shine
- SuperBetter
Android
Books
- Self-Esteem: A proven program of cognitive techniques for assessing, improving and maintaining your self-esteem (Matthew McKay)
- The Gifts of Imperfection (Brené Brown)
- Self-compassion: Stop Beating Yourself Up and Leave Insecurity Behind (Kristin Neff)
- The Self-Esteem Workbook (Glenn Schiraldi)
Videos
The Space Between Self-Esteem and Self Compassion: Kristin Neff