Health and Wellness Resources
Live Well podcast
The Live Well podcast explores the voices and experiences of students, staff, and faculty at Mount Royal University. This podcast is intended to be conversation-based, informal, and all about hearing from our MRU community. We will cover a range from health topics and invite people from all across campus to share their experiences and insights. This podcast is hosted by the Healthy Campus Team of Wellness Services.
Looking for quick tips, access to online or external resources on specific health topics? Browse our health resources organized by topic below to get useful information now.
NOTE: These resources are suggestions and are not intended to replace therapy or medical care. Links found on our website should not be considered as endorsements of all of the content. We do not monitor external websites.
Being educated on substance use can help keep you safer and help you support those around you. Find resources relating to various substances, addictions support and tools that can help you help others.
Addressing symptoms of depression, anxiety and other mental health challenges
If you’re dealing with mental illness, it’s important to know that you’re not alone. Explore campus, community and online resources to help manage, maintain or improve your mental health.
Unmanaged ADHD can negatively impact well-being and academic performance. However, there are many student-related practices and external supports that have a positive impact on grades, prevent the need for repeating courses and improve graduation rates.
Dating, domestic and sexual violence
Working through the impacts of dating, domestic and sexual violence can feel overwhelming. Find out more about what resources and information are available to support you or someone else.
Eating well and properly fuelling your body can help keep your mood, energy and concentration levels up. Learn more about what good nutrition looks like and what it can do for you.
Being able to reach out and help someone is an extremely meaningful step that can make a huge difference to people that are seeking support. Learn more about what helping others can look like and different strategies you can use to support those around you.
Managing stress and building resilience
Learning how to manage stress early in your academic career will serve you for a lifetime. Since resilience is something each of us can develop, look for opportunities to stretch yourself just a bit beyond what is comfortable and gradually build your resilience.
Being a student is a big investment, but your finances shouldn’t be negatively impacting your health and well being. Discover resources and supports for managing your money and reducing financial stress.
There are plenty of reasons to get moving including elevating your overall health, battling stress and improving your mood! Explore resources for starting, maintaining and making the most of an active lifestyle.
While there’s no one-size-fits-all guide for relationships, there are steps you can take to help nurture trust and respect. Explore tips and resources for building healthy relationships, including those with partners, peers and yourself.
Sexual health encompasses a wide-range of topics from healthy relationships and pleasure to sexually transmitted infections and pregnancy prevention. Find resources and supports for these sexual health topics and more.
Sleep is a vital part of life, but getting the rest you need can be difficult. If you’re struggling to catch enough z’s, explore our tips and resources to help you achieve better sleep.
Substance Use
People decide to use substances for a variety of reasons, from the excitement of trying something new, to the promised effects like euphoria or relaxation, to a desire to get away from whatever they are thinking or feeling in the current moment.
Regardless of why people use substances, and how much they use, any substance use comes with its risks. Harm reduction strategies can be used to reduce those risks and keep people safer. Harm reduction is a broad term that refers to policies, practices or approaches that are used to reduce the risks of substance use without requiring the person to stop using substances; like having a designated driver when drinking alcohol, using cannabis products lower in THC or with a higher CBD to THC ratio, not using substances alone and carrying a naloxone kit.
- Avoid using alone. When using substances, try to use around people you trust so they can help support you if things do not go as planned. If you do not have someone you trust, or they cannot be with you, try using the DORS app or visiting a supervised consumption service instead of using alone.
- Don’t mix substances. All substances, including alcohol, cannabis, opioids, cocaine and prescription and over the counter medications, affect our bodies in different ways. If they are used together, they can interact, increasing the overall effects, but this can make using them unpredictable and dangerous and increase your risk of experiencing drug-related poisoning.
- Monitor negative effects. Sometimes the harms caused by substance use can outweigh the positive effects. When substance use starts to impact your mental health, school, work, relationships or other areas of your life in a negative way it might be time to consider boundaries around your substance use or talking to a medical or health professional.
- Wellness Services | We have counsellors, mental health nurses, doctors, and psychiatrists that can help answer your questions about use, connect you to resources and give you tools to support others.
- Carry a naloxone kit | Pick up a naloxone kit for free on campus at Wyckham Pharmacy or at many pharmacies and walk-in clinics province-wide.
- Harm Reduction and Naloxone Training | Learn to recognize and respond to an opioid poisoning, including how to administer naloxone.
- Drug Safe | Information on reducing the harms of substances.
- Canada’s Guidance on Alcohol and Health | A resource that outlines the risks associated with drinking and how to set safer limits
- Knowing Your Limits With Alcohol | A guide to assess your own drinking patterns and gain a better idea of your risk level.
- Canada's Lower-Risk Cannabis Use Guidelines | Recommendations of ways to use cannabis more safely.
- The effects of cannabis on your body.
- Knowing your limits with cannabis | A practical guide to assessing your cannabis use
- AHS Addictions and Mental Health Helpline (1.866.332.2322) | Free 24/7 addictions support, information and referral to services including addiction counselling.
- Rapid Access Addiction Medicine at The Alex | Support to help reduce or stop substance use.
- AHS Adult Addiction Services | Support for those experiencing problems related to their use of alcohol, drugs, gambling, or sex addiction and for those concerned about someone else’s use.
- Alberta Quits | Support and information for quitting smoking.
- Safeworks Harm Reduction Program | Support, care and treatment for people who use drugs.
Addressing symptoms of depression, anxiety and other mental health challenges
Taking care of our mental well-being is as important as taking care of our physical health. Feeling hopeless, unmotivated, overwhelmed, and anxious are top concerns for MRU students and these interfere with academic success and personal health. If you are struggling with your mental health, you are not alone, and there are supports available to help you.
- Talk to someone. Make sure to spend time with people that you care about and reach out if you're struggling. Student Counselling Services is free for all students.
- Take time for you. Figure out what works for you, it may be a quiet walk, meditation, a hot bath or reading for pleasure. Add the activity to your schedule on a regular basis.
- Pay attention to your physical needs. Drink water, eat regularly, get some sunlight and make sure you are getting enough sleep.
- Set realistic goals. You have a lot to do, but you also need to be realistic about what you can do and evaluate what makes sense for you. This is a great conversation to have with a mental health professional.
- Shift your mindset. When we are stressed our brains tend to focus on the negative. Pay more attention to things that are going well or the steps you are taking to improve your mental health. Reach out and get help when you need it.
- Mental Health Services in Wellness | Counsellors, mental health nurses, physicians and a psychiatrist, as well as workshops and groups.
- Wellness workshops and webinars | Wellness Services offers workshops on managing stress, anxiety and building resilience for students for free.
- Early Support Program | Connecting Mount Royal students to the right resources and supports as early as possible, before difficulties become too overwhelming.
- Iniskim Centre | A variety of services to support First Nations, Métis and Inuit students.
- SAMRU Peer Support Centre | Need to talk to someone who gets it? The Peer Support Centre is open to all current credit students free of charge, and includes various programs and services.
- Chaplains at MRU | Supporting religious and spiritual life and fostering a community of belonging.
- Anxiety Canada | Self-help and evidence-based anxiety resources.
- MindShift® CBT App | Free, evidence-based app that can help with relief from anxiety.
- HeadsUpGuys | Information and practical tips to manage and prevent depression in men.
- Wellness Together Canada | Free, 24/7 mental health and substances use support.
- Distress Centre Calgary | 24-hour crisis line: 403-266-HELP.
- Access Mental Health | Information, consultation and referral for mental health and/or addiction concerns.
- PsychologyToday.com | Find a therapist based on postal code and specialty. Some therapists offer sliding scale fee schedule.
- Calgary Counselling Centre | Individual, couple, family and group therapy online or by phone. Services offered on a sliding scale fee schedule.
- Calgary Narrative Collective | Individual, couple & group therapy online or by phone. Services offered on a sliding scale fee schedule of $45 and up.
- Canadian Mental Health Association | Peer support, counselling, classes & workshops and drop-in & therapy groups to support your mental health.
- Elbow River Healing Lodge | A full range of services including counselling and medical care for First Nations (Status and Non-Status), Metis and Inuit peoples and their families for no fee. Available in-person or by phone.
-
NEDIC (National Eating Disorder Information Centre) Helpline & Chat Service | Concerned that food or exercise dominates your life, or a loved one’s life? Access this anonymous and confidential instant chat service, where the client support team is available to provide information, support, and assistance in finding resources in your area. Phone: 1-866-633-4220 (toll-free)
ADHD
Between 6-8% of MRU students indicate they have sought professional help for ADHD. While the neurodivergence known as ADHD can be leveraged in particular contexts and for certain tasks, it is well recognized that unmanaged ADHD negatively impacts well-being and academic performance in the post-secondary context. However, there are many student-related practices and external supports that have been shown to have a positive impact on grades, prevent the need for repeating courses and improve graduation rates.
- Have patience. Remember that post-secondary is designed for the neurotypical and that neurodivergence creates additional challenges because of this design. Expecting your brain to behave typically is a recipe for frustration, anxiety and exhaustion. Learning how to work with, accommodate and leverage your divergent brain is a recipe for increasing well-being and success
- Student Counselling Services | Meet with a counsellor to talk about strategies for success in a post-secondary setting
- Mental Health Nurses
- ADHD Peer Group | Join other students to share tips about the practices and resources that improve performance
- Listen: Let them tell as much or as little as they want
- Believe: Let them know that they are believed and what happened was not their fault.
- Provide Choices: Point them to some resources. Help them make those first steps. Let them decide what they want to do next.
Talking to someone can be helpful in managing the impacts of dating, domestic and sexual violence. There are several options of trained people you can speak to on and off-campus. These are all confidential supports. Book an appointment with an advocate.
- Dating, Domestic and Sexual Violence Services | Specialized support is available for anyone who has been impacted by dating, domestic and sexual violence. An Advocate can provide confidential information, safety planning, reporting options, advocacy and academic and non-academic accommodations.
- DDSV Help Folder | A collection of resources, tips, and information related to DDSV.
- Faculty Toolkit | Guidelines and resources that faculty can use to support students who are seeking help with DDSV.
- Calgary Communities Against Sexual Abuse (ccasa) | Support is available for members of the MRU community every other Thursday at the Wellness Centre. CCASA specializes in speaking to people who have been affected by sexual assault and childhood sexual abuse. To book an appointment phone the CCASA support and information line 403.237.5888 and inform them that you are an MRU community member. The appointment will take place in Wellness Services, U216.
- Student Counselling Services | Appointments can be scheduled for support with managing crisis, stress and trauma. To book an appointment call 403.440.6362 or drop by Wellness Services, U216.
- Stepping Up | A peer-facilitated dating violence prevention program. Learn what makes relationships healthy or unhealthy and what you can do to be a prosocial bystander!
- Workshops and webinars | Wellness Services offers workshops for preventing dating, domestic and sexual violence.
- Stepping Up Podcast | Learn about topics like boundaries, consent and coercion, stalking and men in violence prevention.
- Association of Alberta Sexual AssaultServices (AASAS).
- Calgary Communities Against Sexual Abuse | Calgary Communities Against Sexual Abuse (ccasa) is a local sexual assault service agency that works to support people affected by sexual assault or abuse. Their support and information line can be reached at 403.237.5888. This line is available as immediate support or an intake for services.
- Calgary Emergency Women’s Shelter | Access a 24 hour family violence helpline and take a stand against family violence.
- Family Violence Info Line | Provides support and information about family violence programs and services. Available in more than 170 languages. A 24 hour, toll-free helpline in Alberta for anyone experiencing family violence or abuse, or who knows someone that has questions about family violence. An online chat feature is available from 12 p.m. to 8 p.m. Contact 403.310.1818.
- Alberta's One Line for Sexual Violence | The Alberta One Line is a province-wide central platform for sexual assault support services. Our private, toll-free talk-text-and chat service connects individuals who have been impacted by sexual violence to specialized support such as clinicians and police. Call or text 1.866.403.8000.
Food and nutrition
Eating well can have a tremendous impact on our overall health, but we tend not to think of food this way. We either don’t give it much thought at all, or we only think of it as a means to control weight or appearance. When we do this we are really missing out on what food is all about! At its foundation food is about nourishing us. It provides us with the energy to get through the day.
Food can also be very nourishing to us when shared with those we care about. It can be hard to find ways to share a meal when you’re a busy student, but remember that eating with others helps strengthen your relationships, gives you a much-needed break, and has even been linked to improved problem-solving skills, and stress reduction!
- Drink water. A lot of us don't get enough water. Proper hydration helps maintain energy, concentration, and even your immune system. Avoid sugary drinks that are full of empty calories.
- Eat breakfast. You need to kickstart your brain in the morning to be at your best. Alberta Health Services has lots of great ideas for fast, easy and healthy "to go" breakfasts.
- Eat brain food. Keep your brain powered up all day long by adding to your diet healthy fats such as seeds, nuts, olive oil and avocados.
- Fuel yourself often. Avoid energy and mood drops by eating regularly throughout the day. Include high fibre choices whenever possible.
- Fruits and vegetables. Eat lots of them and a variety of colours. Challenge yourself to gradually eat more fruits and veggies and aim to eat all the colours of the rainbow!
- SAMRU Good Food Box | Want to eat more fruits and veggies? Purchase fresh produce at an affordable price - you can order and pick it up on campus.
- SAMRU Free Breakfast | Are finances impacting your ability to eat healthily? Free breakfast is available at the Peer Centre starting at 8:45 a.m. during the Fall and Winter semesters.
- SAMRU Food & Hygiene Cupboard | Need short-term assistance with accessing food? Students can access the food & hygiene cupboard in the Peer Support Centre as many times as needed.
- Canada's Food Guide | Updated in 2019, Canada's newest food guide focuses on eating plenty of vegetables and fruits, whole grain foods and protein foods.
- HealthProfs | Find a nutritionist or dietitian in your area.
- AHS Healthy Eating Starts Here | A collection of resources on good nutrition.
- UBC Seven Triumphant Nutrition Tips | Simple tips for eating better in daily life.
- Innit | An app to help you cook at home with easy step-by-step videos and recipes!
- The Alex Community Food Centre (CFC) | Access to high-quality food through healthy meals and an affordable produce market in a dignified setting. The Alex CFC also supports people in learning how to grow, cook and share good food.
- AHS Nutrition Services | Nutrition counselling, workshops, and classes offered by AHS.
- Community Kitchen Program of Calgary | Food insecurity support and education.
- Weekly Pop-up Farm Stands | Farm stands available at various community locations in the city, including Ctrain stations.
- Fresh Routes | A mobile grocery store that provides healthy, fresh and affordable food into neighbourhoods.
- NEDIC (National Eating Disorder Information Centre) Helpline & Chat Service | Concerned that food or exercise dominates your life, or a loved one’s life? Access this anonymous and confidential instant chat service, where the client support team is available to provide information, support, and assistance in finding resources in your area. Phone: 1-866-633-4220 (toll-free)
- Learn the signs. Knowing what to look for can help you recognize when someone may need support. Being able to recognize signs early will give you more chances to help someone before an emergency occurs.
- Offer to help them reach out. Making that first appointment with a professional can be difficult; helping someone reach out can help them take that first step.
- Be patient. Improving one’s health takes time. The person may go through many ups and downs have needs that change over time.
- Speak against stigma. Initiate conversations and actions that counter the perpetuation of negative stereotypes.
- Don’t forget about yourself. Your own health is just as important. Take some time for yourself and don’t hesitate to ask for help if you need to.
- Peer Educators | Interested in becoming a peer educator or facilitator? Check out the opportunities we have!
- Question, Persuade, Refer (QPR) | A certified suicide prevention program that helps people recognize signs of distress and builds awareness of suicide.
- Start | An online suicide training that teaches participants to recognize when someone is thinking about suicide and connect them to help and support.
- safeTALK | A suicide alertness program that emphasizes the importance of recognizing sings, communicating with the person considering suicide and getting help or resources for the person.
- Applied Suicide Intervention Skills Training (ASIST) | An interactive and practice-based course that teaches suicide first-aid interventions.
- Mental Help Folder | A collection of guidelines and resources on how to refer someone and respond to situations.
- BeThere | Learn how to support someone who is struggling with their mental health.
- More Feet on the Ground | Learn how to recognize, respond and refer students experiencing mental health issues on campus.
- Here to Help | Supporting a friend or family member with a mental illness.
- Canadian Mental Health Association (CMHA) Helping Others | Quick tips on some actions and behaviours you can take when supporting someone.
- Alberta Government Sexual Violence Prevention | How to help people who have experienced, or are in danger of experiencing, sexual violence.
- Family Violence Prevention | A collection of online and community resources by the Alberta Government
- Distress Centre Calgary | 24-hour crisis line: 403-266-HELP
- Mental Health Support | Mental health supports and resources compiled by AHS
Managing stress and building resilience
Stress from the demands in our lives is something that can support us to thrive and grow. However, we can experience stress overload when we don’t have the resources to meet the demands (not enough time, out of energy, don’t have the skills). Stress overload can also emerge when we have the time, energy, and skills, but we perceive we don’t.
- Do a realistic assessment of your workload. Invest some time writing down your demands and resources. See what demands you might be able to give up (even for a limited time) and what resources you might draw on to make it more possible to meet the demands.
- Hobbies. Set aside some time to engage in activities that you enjoy.
- Healthy eating. A healthy diet can lessen the effects of stress, improve mood regulation, and increase energy.
- Deep breathing. Stopping and taking a few deep breaths can help relieve some immediate stress.
- Exercise. Physical activity stimulates your body to release hormones that help relieve stress.
- Spend time with people or pets. Connecting with other people and animals can help you relax and de-stress.
- Get organized. Completing easier-to-achieve tasks can help with motivation for other responsibilities.
- Managing Stress workshop | This workshop will help you learn how to make stress work for you and strategies to deal with the demands of being a student.
- The Inquiring Mind workshop | A workshop that provides resources to maintain positive mental health and increase resiliency.
- Happiness and Resilience workshop | Learn practical steps to increase your resiliency and intentional activities that will help. you flourish in your life.
- Stress Reduction Meditation | Immerse yourself in calming soundscapes and relax at the Library’s Immersion Studio.
- Book a massage | The MRU Injury & Prevention Clinic offers 30-90 minute massage sessions that can help reduce tension, alleviate stress, and work out other knots and kinks.
- AHS Stress Management workshop | Strategies for managing stress in challenging times.
- Stress Relief and Relaxation | Tips to help you de-stress.
- Building Resilience | Tips and tools to help build resilience.
- Wellness Together Canada | Free, 24/7 mental health and substances use support.
- Calgary Distress Centre | Offers 24/7 support available to anyone feeling distressed.
Managing your money
Being a student can be an expensive phase of life. There’s tuition, your books, and if you’re not living with your parents, you’ve got rent and groceries as well. You likely also want to spend some money on social activities and may need to eat out now and then if your schedule is really busy.
Money can be a very large source of stress for many people, student or not, and we often don’t get a lot of good guidance on practical steps to take to reduce this stress.
- Keep a budget. One of the best things you can do is to start to pay attention to where you are spending your money. If possible, it can be helpful to lay out your expected income (like a pay cheque from your job) as well as your expected expenses (like your weekly grocery bill) and keep your expenses within your income. A spreadsheet works well for this, but if you are new to this you could consider using an app.
- Save on textbooks. Look for used or electronic options, which can be significantly less expensive than buying a new hard copy.
- Use cash. Research shows we spend less if we're using cash than if we're paying with a credit card.
- Make food at home. Eating out adds up really quickly and can take up a large amount of your budget.
- Finance your education. Learn about scholarships and bursaries you may be eligible for.
- Save where you can. Consider delaying the purchase of the things you don’t really need until after you are done university, or look for secondhand options. Examples of this would be not upgrading your phone when the new model comes out, shopping at thrift stores (or Value Village), or deciding to take transit or your bike to school to save on gas and parking.
- MRU Student Awards and Financial Services | This office is responsible for helping students with government student loans, grants and scholarships. They can also provide assistance with emergency funding and budgeting.
- SAMRU Emergency Loans | These loans are interest (and judgement!) free and available to full- and part-time students.
- SAMRU Peer Support Centre | Current Mount Royal students can drop by for financial support, including emergency bus tickets, financial literacy workshops and food support.
- Managing Your Money | A collection of services and information by the Government of Canada.
- Canadian Foundation for Economic Education | Resources that help empower Canadians with financial knowledge and skills.
- The Lower-Risk Gambling Guidelines | Shows you how to lower the risks and harms associated with gambling.
- Money Mentors | A nonprofit that educates Albertans in personal money management and wise use of credit.
- Canada Student Loans and Provincial Student Aid.
- Momentum | Provide programming to help with starting a business, managing and saving money and building job skills.
Physical activity
Being active is not just about going to the gym! Your body is made to move, and whether you enjoy a heart-pumping sweat, or a more leisurely activity, the important thing is that you do something to get active and get your heart rate up. Studies suggest that even engaging in light activity throughout the day (such as taking the stairs or walking around the block) can have a positive impact on your health. Besides the obvious impacts on your heart and muscles, regular exercise has also been shown to increase energy, decrease stress, and prevent chronic disease (Public Health Agency, 2018).
- Short breaks are great! Taking short walks throughout the day makes a huge difference.
- Be active with the people you care about. Go for a walk with a friend or attend a fitness class with a classmate.
- Stretch! Students spend a lot of time sitting. Stretching helps keep your muscles flexible, strong and healthy!
- Be active while studying. Did you know that our library has treadmill desks and standing desks to help you spend a little less time sitting?
- Find something you enjoy. Being active should be an enjoyable part of your day. Try out different classes, go rock climbing, or take a walk and figure out what works for you.
- Active everyday chores. For example shovel the snow for your entire block, offer to mow your neighbour’s lawn, or volunteer some free dog-walking services!
- Cougar Athletics and Recreation | Did you know all full-time and part-time credit students have access to Recreation? There are lots of different activities for you to enjoy.
- Movement for Life - Small Group Training | MRU Recreation offers free small group training, check out their schedule here.
- The MRU Injury & Prevention Clinic | Be proactive with your physical health and prevent future injuries by booking a regular massage, chiro or physio appointments, using your discounted student rate.
- 30 Creative Ways to Get Active | Ideas of ways to move your body and be active (none of them involve the gym or going for a run!).
- Hike trails in Calgary | A variety of great walks within city limits.
- Calgary pathways, trails and bikeways map or app.
- Meetup Calgary | Groups you can join to participate in almost any active pursuit!
Making social connections
Most of us realize the importance of having some form of community or friendship in our lives, but when you are starting something new, like university, it can be hard to establish these connections. You’re busy rushing from class to class, or studying, or working. Sometimes it can be hard to realize the importance and necessity of making a bit of time here and there to spend time with friends. But study after study proves that meaningful social connections help us all - they give us a support network when things are tough, give us a break from the books so our brain has a chance to recharge, and give us ample chances to laugh and remember that life is about more than just our grades, alleviating a lot of our stress.
- Get yourself out there. Spend time with friends or family. Join an activity or a club you enjoy or volunteer to meet people with common interests.
- Open and respectful communication. Express your needs and emotions using open and honest communication. If conflict arises, respectfully listen and let go of the need to be right.
- Recognize your mistakes. We all do things that intentionally or unintentionally hurt others. Take responsibility for your actions by apologizing and choosing to change the behaviour.
- Schedule it in. If you are really busy, it can be easy to forget about your social life. Use your calendar to plan ahead - book a coffee with a friend, make sure that monthly club meeting is in there, and try not to cancel unless it is absolutely necessary. Your social well-being is too important!
- Take time for you. The relationship you have with yourself is as important to nurture as your relationships with others. Schedule time for activities that help you feel grounded and balanced. It could be going for a walk, meditating, praying, having a hobby, listening to music or spending time in nature.
- SAMRU Student Clubs | Join a club to meet new, like-minded people and pursue your passions.
- Intramural Sports | Meet new people, while also doing an activity you enjoy. Recreation offers intramural leagues for a variety of different sports and skill levels.
- Student Counselling Services | Our counsellors can provide you with lots of relationship advice, communication strategies and resources.
- Volunteer at MRU | Or explore off-campus opportunities!
- SAMRU Events Calendar | Upcoming events and programs offered by SAMRU.
- The 13 Essential Traits of Good Friends | An article on the keys to maintaining long-term connections.
- MeetUp Calgary | Find and meet with people who share your interests.
- Eventbrite Calgary Community Events | A listing of events happening in Calgary
- Avenue Calgary | A listing of events happening in Calgary
Sexual health
Your sexual health involves more than just STI protection or birth control methods. While these are important areas to consider, you should also be aware of the intersections of your sexual health with other areas of your wellness, like your emotional well-being, your physical well-being, your spiritual well-being, and even your social well-being. Unlike a lot of other areas of health, your sexual health can have a very serious impact on not only you, but those you have sexual interactions with. This makes good communication a top priority when it comes to any sexual activity with another person.
- Be STI Aware. Wellness Services provides free condoms and dental dams - grab some outside I151. Learn about the different sexually transmitted infections (STIs), how they are transmitted, and get tested often.
- Birth Control. Find a birth control method that works for you, there are so many different kinds, all with different pros and cons.
- Get Consent. Consent doesn’t have to be tricky. Just make sure you are checking in with your partner(s) to ensure you are both into what you are doing. This is an amazing way to look after everyone’s sexual and emotional health.
- Get support. If your sexual boundaries have been violated get support. Don’t listen to anyone that tells you it was your fault, or that it isn’t bad enough to need help. You have the right to receive non-judgmental and confidential support.
- Stand up for sexual health. This includes intervening in a safe way if you see something off, being supportive of disclosures of sexual assault, and using inclusive language for gender and sexual identities.
- Health Services Medical Clinic | Access to physicians and nurses who can provide sexual health education and STI testing
- Student Counselling Services | Meet with counsellors who can provide you with lots of relationship advice, communication strategies and resources.
- Stepping Up | A peer-facilitated dating violence prevention program. Learn what makes relationships healthy or unhealthy and what you can do to be a prosocial bystander.
- Condom Dispenser | Access free condoms from the condom dispenser outside I151.
- Pride Centre | A safe, inclusive, and celebratory environment for all genders and sexual orientations.
- Dating, Domestic and Sexual Violence Support Advocate | Specialized, trauma-informed support is available for anyone who has been impacted by dating, domestic and sexual violence. An Advocate can provide confidential information, support, safety planning, academic and non-accommodations, advocacy and discuss on- and off-campus reporting options that are available.
- Centre for Sexuality | In addition to being an awesome community resource, they also have a ton of resources you can access online.
- Calgary Communities Against Sexual Abuse | Crisis support and information online.
- AHS Sexual and Reproductive Health | Services and resources provided by AHS.
- Sex & U | A trusted resource for sexual and reproductive health information.
- Centre for Sexuality | Provides counselling, education and training with a focus on healthy bodies, healthy relationships and healthy communities.
- The Alex Youth Health Centre | Safe, supportive place for youth ages 12-24 for sexual health and LGBTQ2S+ supports.
- Sagesse | Peer support services for those experiencing or at risk of experiencing dating, domestic or sexual violence.
- Connect Network | Provides access to comprehensive services and support for those impacted by dating or domestic violence, sexual violence and/or sexual abuse.
- For questions about sexual abuse and sexual assault please call 403-237-5888 or 1-877-237-5888 (Toll Free in Alberta)
- For questions about domestic and relationship abuse please call 403-234-7233(SAFE) or 1-866-606-7233 (Toll Free in Alberta)
Sleep
If you are a university student then you’ve likely already heard a lot of talk about “the importance of sleep.'' When you go to sleep, that is your body and your mind’s time to refresh, reset, and do a lot of important maintenance to keep you healthy and ready to go the next day. We all know sleep is important, but when we’re not getting enough, the knowledge of how important it is can just frustrate us more. What we need are some strategies, and that’s what we’ve provided here.
- Follow a sleep routine. Try to do the same simple routine every night before you go to bed. This will train your body and your mind to get ready for sleep. Start at least 30 minutes before bed if possible. Dim the lights, turn off screens (and notifications), and do something that relaxes you. A warm shower or bath, reading a book, listening to some music, light stretching, some logic puzzles (crosswords or Sudoku) or a mindfulness practice.
- Prepare your sleep environment. It is important your bedroom is quiet and comfortable. Block out any light. Ensure your room is not too hot or too cool. Use ear plugs or white noise if needed. Diffusing lavender oil has also been shown to aid in setting the stage for sleep.
- Nap smartly. Avoid naps if possible, as they can interfere with your ability to sleep at night. If you decide to nap, be sure it is before 3 p.m. and for less than an hour.
- Keep your bed for sleep and sex only. Homework and worrying do not belong in your bed. If you find yourself worrying, imagine your bed is encased in a bubble that worries cannot enter. Get up and write down your worries and put them away before returning to bed.
- Sleep only when you're sleepy. If you find yourself lying awake for over 20 minutes, get up and do a quiet activity until you feel sleepy, so you associate your bed with sleep and not wakefulness.
- SAMRU Nap Room | 3rd floor, Wyckham House.
- ABZzzs of Sleep workshop | Trouble getting a good night's sleep? Attend this workshop to understand more about your body's sleep cycle and learn strategies for getting the rest you need to learn and feel well.
- Health Services | The Health Services clinic has doctors that you can talk to about your sleep.
- Better Sleep Council of Canada | Sleep education, including information about mattresses, sleep positions, sleep cycles and much more.
- How to use a blue light filter on your phone | A guide to enabling a blue light filter on your smartphone.
- Getting a Good Night's Sleep | Sleep hygiene tips from AnxietyBC.
- The ASMR Podcast | A podcast with sleep inducing sounds and voices based on the principle of ASMR (Autonomous Sensory Meridian Response).
- Foothills Medical Centre Sleep Centre | Provides resources to improve sleep and support people who are experiencing sleep disorders.