Stepped Care

SHW logo in a circle

 

Step 1: Explore Self Care

You can't fill from an empty cup

Feelings of stress are a normal part of life and motivate us to move forward however, when stress is too intense or too prolonged it can negatively impact our lives.  Many post-secondary students report feelings of stress before big events like exams, class presentations, or times of financial or family worries. 

Self-care plays a significant role in keeping oneself physically and mentally healthy.  Self-care is different for each person, however, some basic self-care includes things like: eating regularly and nutritiously, having a good sleep routine, positive self-talk/reassurance, exercise, making time for yourself a priority, reward theory (having something to look forward to), meditation/mindfulness practices, relaxation techniques (breathing, muscle tensing/relaxing), yoga, or having support persons easily accessible.

Self-Care Resources

Student Health and Wellness

  • Check out lakeheadu.ca/shw-events for regularly scheduled yoga and meditation groups and wellness events on campus 
  • Check out our Staying Healthy page for more information, education, and self-help ideas.

Wellness on Demand 

The following list of resources may also be helpful to you in developing your own self-care strategies or for using self-help resources to address a specific issue:

  • Wellness Together Canada- provides free online resources, tools, apps and connections to trained volunteers and qualified mental health professionals when needed.
  • Student Mental Health Network- developed by students, for students. Supports post-secondary student mental health and well-being through education and access to centrally-located resources.
  • Stop.breathe.think- check in with how you’re feeling and try short activities to tune in to your emotions.
  • Helpguide- a free on-line resource highlighting what you need to know to help yourself.
  • From Surviving to Thriving -inspired by research on resilience and improved through feedback received by researchers, educators, students, and mental health professionals. Students may face significant stressors on their own for the first time. This resource can help them plan ahead so they are better able to cope with the personal and academic stressors they may encounter.
  • Anxietycanada.com- an online resource providing self-help information for managing anxiety.
  • The Anti-depressant Skills workbook-  This self-care guide gives an overview of depression, explains how it can be effectively managed according to the best available research, and gives a step-by-step guide to changing patterns that trigger depression.
  • Bounceback videos with helpful tips re: stress, anxiety and depression.  Available in English, French, Arabic, Farsi, Cantonese, Mandarin and Punjabi
  • Be Safe- designed to help you make decisions in a crisis.  Allows you to make a safety plan, offers information and options for getting help.
  • Apps 
    • Headspace: Learn to relax with guided meditations and mindfulness techniques 
    • Aloe Bud: Bring awareness to self-care activities using encouraging push notifications 
    • ToDon’t: The to-do list app that helps you avoid stuff you really shouldn’t be doing 

Step 2: Need to talk?

Everyone needs a helping hand once in a while.

If you're struggling with difficult feelings and need to talk to someone quickly, including if you're not ready or able to access other types of support, helplines can help by letting you talk through your feelings and experiences without judgement.  Some services are staffed by professional counsellors, some by trained listeners and some by peers with lived experience. 

Support available to you
  • TalkCampus:
  • Global peer support community for students that provides support any time of day, anywhere in the world via the TalkCampus app
  • Good 2 Talk Post-Secondary Helpline- 24/7, free, professional and confidential support for anything you want to talk about 1-866-925-5454 or text GOOD2TALKON to 686868
  • 7 Cups:
  • Chat online with caring listeners, meet people who understand, try self-help
  • Wellness Together Canada-provides free online resources, tools, apps and connections to trained volunteers and qualified mental health professionals when needed.
  • NEDIC-  Canada’s only national toll-free helpline focusing on supporting individuals affected by eating disorders. Offers a toll-free help-line (1-866-NEDIC-20) and chat support
  • Hope for Wellness Help Line- 24/7, offers immediate mental health counselling and crisis intervention to all Indigenous people across Canada.  Phone and chat counselling available in English and French.  Phone counselling also available in Cree, Ojibway and Inuktitut.
  • LGBT National Online Peer-Support Chat offers confidential one-on-one peer support for lesbian, gay, bisexual, transgender and questioning people.  Volunteer-run.
  • Talk4healing is a culturally grounded, fully confidential helpline for Indigenous women available in 14 languages all across Ontario. 1-855-554-HEAL
  • LUSU offers many student associations and clubs to support and advocate for students. Check out their website
  • Black Youth Helpline Black Youth Helpline serves all youth and specifically responds to the need for a Black youth specific service, positioned and resourced to promote access to professional, culturally appropriate support for youth, families and schools. Call 416-285-9944, Toll-Free 1-833-294-8650. Every day 9 am - 10 pm.
  • Naseeha is a helpline for Muslims and non-muslims, call or text 1 (866) 627-3342, Everyday 12pm-12am EST.

 Step 3: Interested in Counselling

We don’t have to do all of it alone. We were never meant to. -Brene Brown

The counselling process occurs when a client and counsellor set aside time to explore difficulties which may include the stressful or emotional feelings of the client. This can enable the client to focus on feelings, experiences or behaviour, with a goal of facilitating positive change.  Counselling can be both short-term and long-term, depending on the issue(s) presented and the plan agreed upon between the counsellor and the client.  Often times, people find that one session is extremely beneficial in beginning to make changes and work toward goals.

When there is a need for follow up, counsellors work with their client in order to determine the best course of action -- this may include recommending that you continue with using same-day appointments as needed (“one-at-a-time therapy”), developing a treatment plan to work on through on-going therapy or referral to specialized services.

 Thunder Bay

Student Health and Wellness

Student Health and Wellness (SHW)  offers same-day appointments from Monday to Friday.  We encourage students to make use of our same-day counselling as an immediate entrance to service.  Student Health and Wellness also offers short-term and longer-term counselling.  You can book an appointment by calling 807-343-8361 or emailing health@lakeheadu.ca

It is important to recognize that SHW is not an immediate crisis centre. It is possible that mental health concerns students have may be out of the SHW counsellors’ scope of practice. Such issues include but are not limited to: 

  • Students who cannot be stabilized with short-term crisis intervention; or who consistently need service more than once per week or out of regular working hours. 
  • Students seeking on-going mandated treatment
  • Students seeking formal psychological assessments (i.e. learning disabilities, ADHD)
  • Students who require intensive inpatient or outpatient treatment 

If this is the case, SHW counsellors will refer the student to a mental health provider in the community in order to ensure that students have a wide range of access to services that will better suit their long-term needs. 

In addition to service through SHW, there are various community options that students can use:

  • Free Walk-in Counselling Clinics in Thunder Bay
  • Wellness Together Canada-provides free online resources, tools, apps and connections to trained volunteers and qualified mental health professionals when needed.
  • Student Assistance Plan Wellness Program
    • provided by LUSU extended benefits
    • Offers compassionate, professional and confidential support for your health and wellness.
    • Visit WeConnect or call 1-888-377-0002 for more information.
  • Bounceback Ontario 
    • a free program to help you tackle depression and anxiety includes self-help videos and telephone coaching.
  • Addictions Counselling
    • Free services including alcohol and drug assessment, treatment planning and referral, pre-treatment stabilization, case management support and counselling provided through Thunder Bay Counselling Centre, 544 Winnipeg Ave.
    • 807-684-1880
  • Thunder Bay Sexual Abuse/Sexual Assault Counselling & Crisis Centre
    • Provides immediate crisis intervention, counselling, advocacy and education.  Services are for survivors of sexual assault, sexual abuse and sexual harassment and are free to access.
    • 807-345-0894 (CRISIS LINE 807-344-4502)
  • Problem Gambling and Behavioural Addictions Program
    • Helps to support people who are experiencing negative consequences due to their problem gambling, video gaming, internet use, shopping, pornography and sex.
    • 807-684-5100, ext. 5015
Orillia

It is important to recognize that Student Health and Wellness (SHW) is not an immediate crisis centre. It is possible that mental health concerns students have may be out of the SHW counsellors’ scope of practice. Such issues include but are not limited to: 

  • Students who cannot be stabilized with short-term crisis intervention; or who consistently need service more than once per week or out of regular working hours. 
  • Students seeking on-going mandated treatment
  • Students seeking formal psychological assessments (i.e. learning disabilities, ADHD)
  • Students who require intensive inpatient or outpatient treatment 

If this is the case, SHW counsellors will refer the student to a mental health provider in the community in order to ensure that students have a wide range of access to services that will better suit their long-term needs. You can book an appointment by calling 705-330-4008 ext. 2116 or 2115 or email orluwell@lakeheadu.ca

In addition to service through SHW, there are various community options that students can use:

  • Free Walk-in Counselling Clinics in North Simcoe Muskoka
    • Provide immediate, free single-session counselling services for individuals couples and families.
    • Please check the schedule at www.nsmwalkincounselling.ca or by calling 1-888-726-2503
  • Wellness Together Canada-provides free online resources, tools, apps and connections to trained volunteers and qualified mental health professionals when needed.
  • Student Assistance Plan Wellness Program 
    • provided by LUSU extended benefits
    • Offers compassionate, professional and confidential support for your health and wellness.
    • Visit realcampus.ca or call 1-877-390-7325
  • Bounceback Ontario
    • a free program to help you tackle depression and anxiety includes self-help videos and telephone coaching.
  • Addictions Counselling
    • The Simcoe County Branch of the Canadian Mental Health Association (CMHA) provides services to anyone, including concerned family members or friends, affected by the problem of alcohol, drug use or gambling. Services include counselling, case management and follow-up after assessment. They also act as an information centre regarding addictions.
  • Athena’s Sexual Assault Counselling & Advocacy Centre
    • Support for women-identified individuals 16 years of age and older who have experienced sexual abuse as children and/or as adults. Counselling support for women who have experienced abuse from an intimate partner. Athena’s also offers: 24-hour telephone crisis line: 705-737-2008 or 1-800-987-0799, Individual counselling with morning, afternoon and evening appointment availability, Psychoeducational support groups, Advocacy on behalf of women, Information and referrals, Legal support, Speaking engagements and workshops, and it is TTY accessible.
  • Problem Gambling and Behavioural Addictions Program
    • Helps to support people who are experiencing negative consequences due to their problem gambling, video gaming, internet use, shopping, drug and alcohol use, pornography and sex.
    • Drug and Alcohol Helpline - 800-565-8603 or DrugAndAlcoholHelpline.ca
    • ProblemGamblingHelpline.ca - 800-230-3505 or ProblemGamblingHelpline.ca

 Step 4: Need Help NOW?

Are you feeling desperate and hopeless, worried you might hurt yourself or someone else, or having suicidal thoughts and alone with no one to talk to? Please get help immediately! Please do one of the following:

  • Call 9-1-1.

    • For Thunder Bay Campus security, call 807-343-8911.
    • For Orillia Campus Security, call 705-330-4008 ext. 2009 
  • Call Crisis Response Services, a 24/7 crisis line staffed by Canadian Mental Health Association
    • Thunder Bay- 807-346-8282
    • Orillia- 705-728-5044
 Hotlines
  • National Suicide Prevention Lifeline: 1-800-273-8255
  • Suicide Hotlines Across the World 
  • GOOD2TALK post-secondary crisis line- 1-866-925-5454
  • Crisis Text Line powered by Kids Help Phone- a free, confidential texting service, available 24/7/365. By texting GOOD2TALKON to 686868, post-secondary students in Ontario can be connected to a trained volunteer Crisis Responder who is there to listen and support students with any issue they’re facing.
  • Crisis Service Canada: www.crisisservicescanada.ca
  • First Nations and Inuit Hope for Wellness Help Line: 1-855-242-3310
    • Service is available in Cree, Ojibway, Inuktitut, English and French.
  • Trans Lifeline: 1-(877) 330-6366
  • Be Safe- designed to help you make decisions in a crisis.  Allows you to make a safety plan, offers information and options for getting help.
  • The Lifeline-Connects you to crisis centres across Canada 24/7, and offers support for suicide prevention and awareness.
 Thunder Bay
 
  • Thunder Bay Crisis Response – 24/7 helpline and mobile team 807-346.8282
    •  Find a local crisis line or other resources at ConnexOntario 1-866-531-2600
  • Sexual Assault/Domestic Violence Treatment Centre 
    • Offers individualized services to victims and survivors of sexual assault and/or domestic violence. The program provides emergency medical and psycho-social treatment as well as follow-up care, by specially-trained nurses.
    •  807-684-6751
Orillia
  • North Simcoe Victim Crisis Services - 705-325-5578
    • North Simcoe Victim Services (NSVS) provides assistance for victims of crime, tragic circumstance, or disaster; 24 hours a day, seven days a week. Offering emotional support and practical assistance, NSVS is a community-based charitable organization where specially-trained volunteers help with a victim’s immediate needs and provide referrals to existing community services if longer-term care is required.
  • Orillia Soldiers’ Memorial Hospital Regional Sexual and Domestic Assault Treatment Centre
    • The Regional Sexual Assault Treatment Centre is a safe and private place at Soldiers’ Memorial Hospital. The Treatment Centre provides confidential sex­ual assault care and treatment options in a car­ing, supportive environment. Treatment is pro­vided within 72 hours of a sexual assault for adults and teens, and within 24 hours of an assault for children. Specially trained nurses and doctors, sensitive to the needs of sexual assault survivors, work at the Cen­tre. Care and treatment is available 24 hours a day, 365 days a year.
    • 170 Colborne Street West
    • Orillia, ON L3V 2Z3
    • T: (705) 327-9155
    • Toll-free: 1 (877) 377-7438

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