Mental Health

Support Lines

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Mental Health

Ricky-Lee Watts
Victoria, British Columbia

Tips & Tricks

Build a Support System

Even before you leave your community, write out who is a part of your support system.  Having this visual can help you in times of need. As you start to build new relationships at school, take out the support system and add the new support people to it. When you are feeling stressed or need help, you can use this list to reach out for support.

Circle of Support

Support Program Phone Numbers

Before you even leave your community know what mental health supports are available to you while at post secondary, both at your new school and in the community. Put the phone numbers and important information into your phone for easy access. You don't want to have to search for it when in need.

  • Mental Health Supports
  • Campus Police
  • Safe Drive programs
  • Health Clinic at school
  • Hospitals in the area with Mental Health emergencies
  • Check with your school for other support services

Know Where Services Are Located

Map out where these services are located. You can download Google Maps onto your phone for use when offline. 

  • Mental Health Supports
  • Campus Police
  • Safe Drive programs
  • Health Clinic at school
  • Hospitals in the area with Mental Health emergencies
  • Check with your school for other support services


If you have prescriptions make sure you have enough for while you are away, or talk to your doctor or pharmacist about getting your prescriptions transferred to the school pharmacy or a pharmacy close to your new home.

If changing medications before heading off to post secondary, speak to your doctor about side effects and what to do if the side effects become too much.  

Create A Schedule

Creating a routine can help you while learning to navigate this new life. Even if it starts with a morning ritual or getting up, making your bed, showering and getting coffee, this small routine can help "normalize" your day.
Your class schedule will help you organize your day. 
If you find yourself struggling, reach out to a councillor at school or an academic advisor, they can help you work out a schedule that works for you.


Your Bedroom 

Use your bed for only Sleep, Sex and Sickness when possible. Find a desk, couch or other space to study or watch tv will help create that mental boundary so you don't slide down that slippery slope of spending all your time in bed which can lead to other issues.

Tools and Resources

We Matter

We Matter is an Indigenous youth-led and nationally registered organization dedicated to Indigenous youth support, hope and life promotion.

Our work started with the We Matter Campaign – a national multi-media campaign in which Indigenous role models, youth, and community members from across Canada submit short video, written and artistic messages sharing their own experiences of overcoming hardships, and communicating with Indigenous youth that no matter how hopeless life can feel, there is always a way forward.
From: We Matter Campaign

Download their youth toolkit which has the videos organized in in a way for you to focus on a certain topic, Interest or region.
Toolkit for Indigenous Youth • We Matter


It's completely normal to worry when things get hectic and complicated. 

Anxiety is a natural human reaction that involves mind and body. It serves an important basic survival function: Anxiety is an alarm system that is activated whenever a person perceives danger or threat.

But if worries become overwhelming, you may feel that they're running your life. If you spend an excessive amount of time feeling worried or nervous, or you have difficulty sleeping because of your anxiety, pay attention to your thoughts and feelings. They may be symptoms of an anxiety problem or disorder.
For more information and resources check out: Anxiety Canada and
What is Anxiety?

Also check out Anxiety Canada's app: Apple iOS Mindshift CBT

Android Mindshift CB

Tolerance for Uncertainty: A COVID-19 Workbook

Learn to accept your feelings, tolerate distress and move forward with grace despite not knowing what lies ahead.

This resource is not just for during the COVID-19 situation but for any part of our lives. It covers topics of Understanding emotional distress and wellness planning, emotional regulation, radical acceptance, improving emotional distress and self compassion. The workbook takes you through strategies and activities you can use to help while at school or in your everyday life. 

Tolerance for Uncertainty: A COVID-19 Workbook

App: Happy Not Perfect

This app works with 7 steps. First it has you check in with yourself and how you are feeling. Then it takes you through breathing exercises, and a journaling activity to let go of your worries. A quick gratitude activity, a game, a compassion exercise or mini challenge, and finishes with you sending someone a positive vibe.

The website also contains guides, experts and meditations to help you through almost any situation.

Apple iOS Link Happy Not Perfect
Android Link Happy Not Perfect

App: Happify

Helps to reduce stress and negative thoughts and works with you to learn new habits while working on your well-being skills using mediations, games and activities.
Apple iOS Link Happify
Android Link Happify