Peer Support Self-Care Flowchart

<p style="font-size:30pt; text-align:center; color:#FFF6CD">''Welcome to the Peer Support Centre Boring Self-Care Guide!''</p> This guide will walk you through a series of questions and resources to help you take care of yourself. Each question is designed to take as much decision making effort off of you as possible so you can work through what will help you best. This guide is designed for students of the University of Victoria, and has tailored resources and tools based on what is available to you as a student. You may find this guide helpful if you struggle with self care, executive dysfunction, and/or reading internal signals; have difficulty navigating UVic's resource pages, or simply need a little help in getting through the day. Take your time working through this guide and don't rush or skip ahead; just follow the directions. Self-care, especially "boring" self-care is important, and you deserve to devote some time to it and yourself. You can even go through this guide right when you wake up, as a preventative measure or to start your day off well. Simply click the button below when you're ready to begin :) [[I'm ready to start!|Food]] [[I'd like to skip straight to resource selection please!|Final]]

Have you had a meal within in the last four hours? [[Yes, next step please!|Medication Step 1]] [[Yes, but I could use a snack.]] [[No, I need a meal.]]

Have you taken any medication that you need to take today (including vitamins or supplements if you take them)? [[Yes, I'm all caught up on my medication!|Hydration]] [[I don't take any medication.|Hydration]] [[No, I need to take my medication.|Medication Step 2]]

When you need an easy snack, anything that you'd like to eat is a good option. If there is a specific food you want, its okay to eat it! You don't have to eat healthy all the time, no one does! You are allowed to eat what brings you joy because any food is fuel for your body. Some snack ideas that are: * A granola bar * Apple slices with your nut butter or spread of choice * Celery and peanut butter (add raisins to make 'bugs on a log' if you need to make eating fun) * Popcorn * Hummus and chips * Yogurt and granola * Anything easy and delicious you have lying around! [[Okay, I finished my snack.|Medication Step 1]]

You haven't eaten in a little while and your body needs fuel, especially when you're a student! It's time for breakfast, lunch, or dinner (no matter what time it is). If there is a specific food you want it is okay to eat it. You don't have to eat healthy all the time, no one does! You are allowed to eat what brings you joy because any food is fuel for your body. [[I finished my meal and I'm ready for the next step.|Medication Step 1]] [[I need some help!]] [[I don't have access to food!]]

Making a meal is hard for you right now and that's okay! Everybody struggles with cooking and eating sometimes. You have some options! If you're finding it difficult to motivate yourself to cook, you can: * Order <a href="https://www.skipthedishes.com" style="color:#FFF6CD">take-out or delivery</a> * Go to a restaurant * If you live with someone, ask for help with making a meal Getting take-out or eating out at a restaurant can be a little more expensive, but taking care of yourself is worth spending money on. How you spend your money is your decision, and feeding yourself is important. If you have the energy to cook, have someone to help you, or eating out is financially inaccessible, you'll have to decide what to make. Here are some ideas for easy, low-effort meals: * Ramen noodles * Rice * Toast (feel free to make your toast fancier with a tomato or avocado on top) * Sandwiches * Grilled cheese * Smoothies * Macaroni and cheese You can also use <a href="https://www.supercook.com/#/recipes" style="color:#FFF6CD">Supercook</a> to find recipes to make with ingredients you already have. [[Okay, I have some food in my stomach, time for the next step.|Medication Step 1]]

Drink a glass of whatever liquid you like best. Water is ideal (sparkling or still), but don't beat yourself up if you'd rather have juice, tea, coffee, soda, or milk. Be mindful of having any caffeine if you're already feeling restless, anxious, or need to sleep soon, but do what feels best. [[Okay, I'm feeling a little more hydrated!|Sleep]]

Medication needs to be taken on schedule and consistently, or your body might react negatively. Take some time now to take any pills, vitamins, or supplements, do any tests or injections, or apply any ointments prescribed by your doctor. If forgetting your medication is a frequent problem for you, you may want to set an alarm or reminder so you remember to take it at the same time every day. [[Okay, I took my medication, next step please.|Hydration]]

Can you take a guess at how many hours you've slept out of the last 24? Everyone is an individual with different sleep needs, but most people need around 7-8 hours of relatively uninterrupted sleep. If you've had less sleep than that, and/or had your sleep disturbed, it might help you to take a nap (or go to sleep if it's late). [[I am well rested, next step please!|Pain]] [[I need to take a nap or go to sleep.|Sleep Part 2]]

Are you in physical pain? [[No, my body feels fine. Next step please!|Environment]] [[Yes, something hurts.|Pain part 2]]

Take a nap (or go to sleep if it's late)! You can finish this self-care guide when you wake up. If you have the time to, let yourself sleep naturally, and sleep until you wake up. Otherwise, set an alarm for yourself, aim for a 30 minute nap if you can't wake up naturally, to make sure you avoid REM sleep which might leave you feeling groggy. Make sure to leave yourself plenty of time to wake up and get yourself together after your nap and before any other tasks you might have to do. [[Okay, I'm well rested now. Next step please!|Pain]] [[I'm having difficulty falling asleep!|Sleep Part 3]]

Now we're going to work through any other types of physical discomfort or unease you may be experiencing. Is something in or about your environment (room/house/etc.) distressing or uncomfortable? [[No, my environment seems okay to me.|Emotional Part 1]] [[Yes, my surroundings are less than ideal.|Environment Part 2]]

If there is something your doctor has prescribed you for pain, you should take it or do it. * For aches and pains, take a painkiller, like acetaminophin or ibuprofen. You may also want to apply a heating pad or a cold pack to whatever hurts. * If you're in full body pain and localized treatments won't work, try taking a bath. Warm for muscle pain, cold to reduce swelling. If you have epsom salts or other relaxants that you can put in the water, do so! * If you have a stomach ache or nausea, there are medications for that, like Pepto Bismol and gravol. Hot tea (especially lemon ginger, but anything will do) may also help. If you're feeling nauseated, try eating something bland as well, like saltine crackers or plain rice, and make sure you stay hydrated. Be nice to your body, and try to "replace" the unpleasant pain with some nicer alternative sensations. Things that smell nice, like candles, and soothing textures like soft or weighted blankets can help. If your pain is affecting your ability to do your schoolwork, show yourself compassion. If you have a deadline coming up, email your professor, TA, or lab assistant to let them know your circumstances and ask for an extension if you don't think you'll be able to finish in time. If you need to study, but the pain is keeping you from focusing, try studying in chunks (even just 5 minutes at a time) and know that you're doing your best. [[I'm all taken care of. Next step please!|Environment]]

Now we've taken care of the physical reasons that you're not feeling well. Now we're going to deal with the emotional ones. Obviously, this is a general guide, and can't pinpoint your exact problem. But troubleshooting is a good practice, and we're going to do our best together. These questions are geared towards more common mental health concerns and experiences. You, of course, might have different needs, but it's a good place to start. Do you know why you're in a bad mood, or not feeling well emotionally? (Remember, any answer is okay!) [[Yes, there's something on my mind.|I know what's on my mind]] [[No, I don't know the reason.|I don't know why I'm upset]] [[I'm actually feeling pretty okay emotionally|Physical activity]]

Are your surroundings the right temperature? [[I'm too hot.|Too hot]] [[I'm too cold.|Too cold]] [[Yes, the temperature here is good.|Environment Part 3]]

If you're too hot, there are some steps you can take to coold down. Try: * Putting on cooler clothes. * Opening a window. * Turning off the heat, turning on a fan, or turning up the AC. * Taking a cold shower or bath. [[I'm cooling down. Next step please!|Environment Part 3]]

If you're too cold, there are some steps you can take to try and warm up. Try: * Putting on warm clothes, like sweaters (or even jackets). * Turning off a fan or AC if its running. * Turning up the heat or using a space heater. * Wrapping yourself in blankets. * Taking a warm shower or bath. * Cuddling up with a pet or a loved one. [[I'm not cold anymore.|Environment Part 3]]

Are your surroundings smelly, dirty, or cluttered? [[No, it seems fine in here.|Safety]] [[Yes, it's less than ideal in here.|Cleaning up.]]

Do you feel unsafe because of the people, or lack of people, in your surroundings? [[Yes, there are too many people here.|Too many people.]] [[Yes, there are people that make me feel unsafe here.|Unsafe people.]] [[Yes, I am alone and I don't like it.|Lack of people.]] [[No, I'm feeling okay about the people, or lack of people in my surroundings.|Personal hygiene]]

It's hard to feel okay in surroundings that are uncomfortable or unfriednly for any reason. If your surroundings aren't clean, smell bad, or are cluttered, set a timer for five minutes and take care of the biggest problems. Things like cleaning away leftover food, piles of dirty clothes, plates and cups, and other garbage can make a huge difference in how you feel. Chores can be intimidating, overwhelming, or exhausting but that's not what we're doing here. We're just taking five minutes to make ourselves and our homes happier! If at the end of the five minutes, you feel you can do more, go for it! But don't push yourself too hard, and show yourself compassion if you are unable to, or have to stop. [[Okay, I cleaned up a little! Next step please.|Safety]]

If you can, try to remove yourself from situations that are overwhelming. This might mean going for a walk, moving to another room, or going to a friend's house. If you can't relocate entirely, try take frequent breaks, using earplugs, or tuning out with headphones. [[I did my best. Next step please!|Personal hygiene]]

Being alone can feel really scary and unsafe. In reality, if you take basic precautions, you're almost certainly fine! However, getting a friend, making a phone or video call, playing with a pet, and/or turning on the TV or music can help. [[I reached out to someone and am feeling a little better. Next step please.|Personal hygiene]]

Does your body feel uncomfortable, sweaty, or dirty? [[No, I feel fine.|Emotional Part 1]] [[Yes, I feel icky, gross, or unclean.|Personal hygiene part 2]]

Do you have the energy and ability to take a shower? [[Yes, I'll take a shower.|Shower]] [[No, I need another solution.|Other cleaning activities]]

Take a shower and get dressed in clean (or cleaner) clothes afterwards. You'll feel much better! [[I've had a shower and am ready for the next step!|Emotional Part 1]]

If you are unable to take a shower, here are some things to do instead: * Wash your face (or splash water on it if washing it is too much for you) * Put on lotion * Put on perfume * Use a warm damp cloth to rub your face and/or body with * Change your clothes * Use dry shampoo * Whatever physical self-care activity you like best! [[I feel as clean as I can right now. Next step please.|Emotional Part 1]]

It sounds like there's something on your mind! We're going to do our best to take care of it. [[Okay! I'm ready to try something to help.|Anxious]]

Sometimes, we don't know the source of our bad feelings, and that's okay. We're gonna work through this together! [[Okay!|Anxious]]

Do you feel anxious, nervous, keyed-up, paranoid, scared, or on edge? [[Yes, I feel anxious about something specific.|Anxiety answer 1]] [[Yes, but I don't know why.|Anxiety answer 2]] [[No, I don't feel very anxious. Next step please!|Triggers]] [[I was feeling anxious, but I did my best to take care of myself. I'm ready for the next step!|Triggers]]

You're feeling anxious about something specific. That's okay! Which of these best describes what you're feeling anxious about? [[I'm feeling stressed or upset about school.|School Anxiety]] [[I'm feeling stressed or upset about finances.|Financial Anxiety]] [[I'm feeling stressed or upset about something else.|General Anxiety]]

You feel generally anxious, but you don't know why. That's okay! Set a timer for 15 minutes and do something to take care of an element of your worry. Maybe chip away at a task that seems insurmountable, like laundry, an assignment, or a message that's weighing on your mind. You can do it! If that all feels a bit too much, try your best to show yourself some compassion. If possible, try bringing your breathing into focus with a <a href="https://www.youtube.com/watch?v=xIWauKS6OIQ&ab_channel=DeclutterTheMind" style="color:#FFF6CD">Guided Breathing Activity</a> If you feel up to it, try writing out some of your anxieties, whether thats writing or typing. If while writing you find that you tend to overthink, try using a <a href="https://www.therapistaid.com/worksheets/worry-exploration-questions.pdf" style="color:#FFF6CD"<Worry Exploration Sheet</a> to unpack how you're feeling. [[I'd like to try some grounding exercises.|Grounding Exercises]] [[I think I'd like to talk to someone.|Support Resources]]

Do you feel triggered? Are you having flashbacks? Is something traumatic or upsetting from the past weighing on your mind? Did you have a vivid nightmare? [[Yes I feel triggered.|Feeling triggered]] [[No, I'm not feeling triggered.|Dissociation]] [[I was feeling triggered, but I did my best to take care of myself. I'm ready for the next step.|Dissociation]]

Here are some ideas for grounding activities: * Take deep, calm breaths. * Notice and list things in your surroundings. * Expose yourself to strong, pleasant sensations, like a pleasing smell or a favorite blanket. * Say out loud your name, your age, the date, and your location. List some things you've done today, or are going to do. * Splash water on your face or run your hands under the faucet. * Do a body scan meditation, or pay close attention to each of your body parts one by one. * Make tea. Feel the warmth of it in your hands, and the taste as you sip it calmly. * Listen to music. * Play a categories game, and name some types of dogs, or clothing items, or gemstones, or countries, or anything else you can think of. * Write in your journal. * Take a mindful walk, either inside or outside. Pay close attention to your body and your surroundings. * Squiggle. Wiggle around. Dance. Stretch. Be silly and active for a few minutes. * Any other favorite grounding technique you've heard of or can think of. There's nothing wrong with experimenting! Okay! I did one or more of these things, and I'm ready to move on. [[Okay, I did one or more of these things and I think I'm ready for the next step.|Triggers]] [[I think I need to talk to someone!|Support Resources]]

Talking to someone can be a great way to help work through anything you're concerned about. Depending on what's on your mind, you may want to speak to a crisis worker, a therapist, or a peer. Here are some options for you: If you are in immediate danger call 9-1-1. If you are in crisis, but are not in immediate danger, call a crisis line: * Vancouver Island Crisis Line: 1-888-494-3888 * BC Suicide Prevention Crisis Line: 1-800-784-2433 * Canada Crisis Line: 833-456-4566 Or find a text-based crisis number in your area at <a href="https://www.crisistextline.org/text-us/" style="color:#FFF6CD">Crisis Text Line</a> If you need to speak to a counsellor try: * <a href="https://www.uvic.ca/services/counselling/" style="color:#FFF6CD">UVic Counselling</a> * <a href="https://www.citizenscounselling.com/" style="color:#FFF6CD">Citizen's Counselling</a> * <a href="http://www.vyes.ca/" style="color:#FFF6CD">Victoria Youth Empowerment Society</a> If a help-line is more your speed, call Support Connect at 1-844-773-1427 or access their <a href="https://www.advantageengagement.com/1545/login_company_vip.php" style="color:#FFF6CD">website</a> with the ID 'UVic' and password 'Student'. If you'd like to talk to a peer, check to see if the <a href="https://uvss.ca/peer-support-centre/" style="color:#FFF6CD">Peer Support Centre (PSC)</a> is open. If none of these feel safe or accessible to you, try to reach out to a safe person in your life, whether that is a friend, a family member, or a mentor. [[Okay, I reached out to someone to talk and I think I'm ready for the next step.|Triggers]]

If you're feeling triggered, see if there's a practical action you can take to lessen your distress. Can you block that unsafe person from your social media, for example? If not, reach out and tell someone safe how you're feeling. Try your best to express yourself and ask for help if you need it. Vulnerability can be scary, but human contact works wonders when you're not feeling well emotionally. Remember that you're here in the present, and nothing from your past can hurt you. If you like, you may want to try some grounding exercises to reinforce that idea. [[Okay, I did my best. I think I'm ready for the next step.|Dissociation]] [[I'd like to try some grounding exercises.|Grounding Exercises]]

Are you feeling dissociated, depersonalized, or derealized? Do you feel far away, foggy, or unreal? Are you not sure who you are? [[Yes, I'm dissociated.|Grounding Activities 2]] [[No, I don't feel like that.|Depressed]] [[I was feeling dissociated, but I did my best to take care of myself. I'm ready for the next step.|Depressed]]

Here are some ideas for grounding activities: * Take deep, calm breaths. * Notice and list things in your surroundings. * Expose yourself to strong, pleasant sensations, like a pleasing smell or a favorite blanket. * Say out loud your name, your age, the date, and your location. List some things you've done today, or are going to do. * Splash water on your face or run your hands under the faucet. * Do a body scan meditation, or pay close attention to each of your body parts one by one. * Make tea. Feel the warmth of it in your hands, and the taste as you sip it calmly. * Listen to music. * Play a categories game, and name some types of dogs, or clothing items, or gemstones, or countries, or anything else you can think of. * Write in your journal. * Take a mindful walk, either inside or outside. Pay close attention to your body and your surroundings. * Squiggle. Wiggle around. Dance. Stretch. Be silly and active for a few minutes. * Any other favorite grounding technique you've heard of or can think of. There's nothing wrong with experimenting! Okay! I did one or more of these things, and I'm ready to move on. [[Okay, I did one or more of these things and I think I'm ready for the next step.|Depressed]] [[I think I need to talk to someone!|Support Resources 2]]

Are you feeling depressed, sad, or upset? [[Yes, I am feeling like that.|Feeling sad]] [[No, I don't feel like that|Lonely]]

Double-click this passage to edit it.Talking to someone can be a great way to help work through anything you're concerned about. Depending on what's on your mind, you may want to speak to a crisis worker, a therapist, or a peer. Here are some options for you: If you are in immediate danger call 9-1-1. If you are in crisis, but are not in immediate danger, call a crisis line: * Vancouver Island Crisis Line: 1-888-494-3888 * BC Suicide Prevention Crisis Line: 1-800-784-2433 * Canada Crisis Line: 833-456-4566 Or find a text-based crisis number in your area at <a href="https://www.crisistextline.org/text-us/" style="color:#FFF6CD">Crisis Text Line</a> If you need to speak to a counsellor try: * <a href="https://www.uvic.ca/services/counselling/" style="color:#FFF6CD">UVic Counselling</a> * <a href="https://www.citizenscounselling.com/" style="color:#FFF6CD">Citizen's Counselling</a> * <a href="http://www.vyes.ca/" style="color:#FFF6CD">Victoria Youth Empowerment Society</a> If a help-line is more your speed, call Support Connect at 1-844-773-1427 or access their <a href="https://www.advantageengagement.com/1545/login_company_vip.php" style="color:#FFF6CD">website</a> with the ID 'UVic' and password 'Student'. If you'd like to talk to a peer, check to see if the <a href="https://uvss.ca/peer-support-centre/" style="color:#FFF6CD">Peer Support Centre (PSC)</a> is open. If none of these feel safe or accessible to you, try to reach out to a safe person in your life, whether that is a friend, a family member, or a mentor. [[Okay, I reached out to someone to talk and I think I'm ready for the next step.|Depressed]]

Feeling depressed isn't fun, but it doesn't last forever! Try your best to show yourself some compassion, and know that if you feel dissapointed or angry at yourself for feeling this way that this feeling will pass. Take 15 minutes and accomplish something small, like loading the dishwasher, brushing your teeth, or even just standing up (if you're phyiscally able). You are not a failure, and your situation is not hopeless! You are resilient, even if it doesn't feel like it. [[Okay, I've done my best to take care of myself and I'm ready for the next step.|Lonely]]

Are you feeling lonely or in need of attention? [[Yes, I'm feeling lonely.|Lonely Part 2]] [[No, I'm not very lonely. Next step!|Physical activity]]

Everybody feels lonely sometimes. If you're feeling lonely, there's ways to reach out to people! You can talk to someone in your house, or call someone on the phone. You can also use texting or social media to speak to someone. You may want to talk about how you're feeling, or you may not. Anything you want to talk about is okay! [[Okay, I did my best to take care of myself and I'm ready for the next step.|Physical activity]]

If you are feeling foggy, you might need some exercise. Do you have the energy and ability to go for a walk/ride/roll? [[Yes, a walk/ride/roll sounds great|Physical activity 2]]. [[No, a walk/ride/roll would be too much for me|Physical activity 3]].

Walks/rides/rolls are really good for both our bodies and our minds. Take a walk/ride of whatever length you choose! You're not trying to work your body to a certain level or get to a particular destination; you're just taking a pleasant jaunt. Enjoy it! [[Okay, I am back from my walk/ride/roll and I'm ready for the next step|Pets]].

If you can't take a walk/ride/roll, that's okay! Here are some alternatives that can get your heart pumping a bit faster: * Jumping jacks * Bouncing on the bed * Dancing (even just with your arms!) * Push ups or sit ups, if you like doing them * Walking up and down the stairs * Yoga * Wiggling, squirming, jiggling around; being silly and active and having fun! If none of those are or seem possible, just sit outside for some fresh air! [[Okay, I did some exercise to the best of my ability. I'm ready for the next step|Pets]].

Do you have pets? [[Yes, I've got animals in my house.|Yes, I have pets.]] [[No, no pets for me!|Alternate activities]]

Playing with pets can be a great way to take the edge off when you're not feeling well. It doesn't matter what kind of pet you have, just take some time to interact with them. Pet your cat, take your dog outside, feed your fish, etc. If you're still feeling a little out of it, focusing on the texture of your pet's fur or scales can be really helpful and grounding. Remember that this animal loves you for you and doesn't have any of the judgement that you might be putting on yourself. [[Good idea! I'm ready for the next step.|Final]]

Take half an hour and do whatever you want to do right now. This can be anything: crafts, watching TV, laying on the couch, taking a walk, playing a game... your choices are endless! Please don't do anything that's bad for you, though, like feeding addictions or harming yourself or others. If you find yourself leaning towards harming yourself, [[click here|Alternatives to Self-Harm]] [[I did 30 minutes of fun and now I'm ready to move on to the next step.|Final]]

That's all for now. It's time to reassess. Maybe now that you've done all this self care, you feel better-- great! Maybe you don't, and that's okay too. But hopefully you've cleared things up and you know what to do next to take care of yourself. You deserve self care, so even if it's hard, do your best! Good luck! You can find more resources or resources you accessed earlier in this checklist at the links below! Don't worry, you can come back to this list and click on any of the options after looking at one of them. * [[I'd like resources on study habits and academic advising.|School Resources]] * [[I'd like a list of disability and accomodation resources.|Disability Resources]] * [[I'd like a list of crisis lines and support numbers.|Crisis Lines]] * [[I'd like resources on coping with and leaving an unsafe situation.|Domestic Violence Resources]] * [[I'd like a list of LGBTQ2SIA+ resources.|LGBTQ2SIA+ Resources]] * [[I'd like resources about sexualized violence.|Sexualized Violence Resources]] * [[I'd like to learn more about counselling options and mental health resources at UVic and in the Greater Victoria area.|General Mental Health]] * [[I'd like a list of Indigenous specific resources.|Indigenous Resources]] * [[I'd like resources for my physical and holistic health.|Health Resources]] * [[I'd like resources to help with budgeting, emergency assistance, or finances.|Financial Resources]] * [[I'd like to look at a full list of resources please!|All Resource List]]

[[I'm struggling with motivation to study.|Study Habits]] [[I'm feeling anxious about my degree choice or requirements.|Academic Advising]] [[I'm struggling with keeping up with assignments.|Concession Resources]]

If you're feeling anxious, you can struggle to feel motivated, which can put you back in an anxious loop. Sometimes, breaking out of your study rut by trying a new location or method can help you find your groove again. If you can, try taking yourself somewhere different than you usually study. Whether that's a library, coffeeshop, or just a different room in your house, shaking up the scenery can help your brain reset out of its anxious state. Different methods or routines of studying can also help. If you find yourself easily distracted, try out the <a href="https://pomofocus.io" style="color:#FFF6CD">Pomodoro method </a> or <a href="https://youtube.com/playlist?list=PLb2icdXZdXe4-gFzF-NoauArvA96-fjvt" style="color:#FFF6CD">'Study With Me' videos.</a> [[I'd like to try some grounding exercises too.|Grounding Exercises]] [[I feel a bit better. Next step please!|Triggers]]

If you're feeling uncertain about your degree, degree path, or course work, it's worth reaching out to an <a href="https://www.uvic.ca/current-students/home/academic-advising/index.php" style="color:#FFF6CD">academic advisor.</a> They help you figure out your next steps and work with you to make sure your staying on a path that feels right for you. If talking to an academic advisor feels like too much, there are some guided planning activities you can do on your own. Try using * <a href="https://www.uvic.ca/services/advising/choose-plan/program-outlines/index.php" style="color:#FFF6CD">program planning sheets</a> and writing out your personal goals in university, and what you enjoy and dislike. Knowing what you need, what you like, and what you dislike can help inform your choices and give you a sense of control. [[I'd like to try some grounding exercises too.|Grounding Exercises]] [[I feel a bit better. Next step please!|Triggers]]

If you're unable to keep up with coursework or need to reduce your mental load, you may need to get in touch with your professors or apply for academic concession. Reaching out and asking for help from professors can be scary and vulnerable, but it's worth a shot. * First, figure out exactly what you want to ask for. Do you need extra time on an assignment or an extension? Is a particular part of the course stressing you out and you need something explained? * Then, email your professor (or TA or Lab Instructor), explain your situation (but only disclose what makes you comfortable), and make your request. It's worth asking what documentation an instructor may need as well to show you're serious. If you experience difficulty in this process, or are unable to get the supports you would need in the course you may need to contact <a href="https://uvicombudsperson.ca/" style="color:#FFF6CD">the Ombudsperson</a> or apply for concession. You can find information and video guides on applying for academic concession here: * <a href="https://www.uvic.ca/students/academics/academic-concessions-accommodations/index.php" style="color:#FFF6CD">Academic Concessions and Accomodations</a> * <a href="https://www.uvic.ca/registrar/students/appeals/acad-concession/index.php" style="color:#FFF6CD">Requesting Academic Concession</a> [[I'd like to try some grounding exercises too.|Grounding Exercises]] [[I feel a bit better. Next step please!|Triggers]]

Financial anxiety can weigh heavy on your mind and make it hard to do much! Luckily, a variety of resources exist both on and off campus to support your financial wellness and help your budget out. Whether you're looking for foodbanks, bursaries, or housing supports, there are lots of options! Some on campus supports include: * <a href="https://uvss.ca/foodbank/" style="color:#FFF6CD">UVSS Foodbank</a> * <a href="https://www.uvic.ca/registrar/safa/bursaries/other/index.php" style="color:#FFF6CD">UVic Emergency Bursaries</a> * <a href="https://www.uvic.ca/services/indigenous/students/financial/index.php" style="color:#FFF6CD">Emergency Funding (Indigenous students Only)</a> * <a href="https://uvicssd.ca/blog/funding-opportunities/" style="color:#FFF6CD">Medical Funding (Disabled students only)</a> Some off-campus supports include: * <a href="https://livingedge.ngo/" style="color:#FFF6CD">Living Edge Community</a> * <a href="https://www.singleparentvictoria.ca/" style="color:#FFF6CD">1Up Single Parent Resource Centre</a> * <a href="https://tenants.bc.ca/" style="color:#FFF6CD">Tenant Resource and Advisory Centre</a> * <a href="https://www.td.com/ca/en/personal-banking/student-budget-calculator/#/" style="color:#FFF6CD">TD Student Budget Calculator</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1V1pxMUpBzPgnp6wEffM24ZI7FNSaTslK/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! [[I'd like to try some grounding exercises too.|Grounding Exercises]] [[I feel a bit better. Next step please!|Triggers]]

You're worried about life in general or something specific! That's okay! Set a timer for 15 minutes and do something to take care of an element of your worry. Maybe chip away at a task that seems insurmountable, like laundry, an assignment, or a message that's weighing on your mind. You can do it! If that all feels a bit too much, try your best to show yourself some compassion. If possible, try bringing your breathing into focus with a <a href="https://www.youtube.com/watch?v=xIWauKS6OIQ&ab_channel=DeclutterTheMind" style="color:#FFF6CD">guided breathing activity</a> If you feel up to it, try writing out some of your anxieties, whether thats writing or typing. If while writing you find that you tend to overthink, try using the <a href="https://www.therapistaid.com/worksheets/worry-exploration-questions.pdf" style="color:#FFF6CD">worry exploration sheet</a> to unpack how you're feeling. [[I'd like to try some grounding exercises too.|Grounding Exercises]] [[I feel a bit better. Next step please!|Triggers]]

A variety of resources exist both on and off campus to support you and your academic success. Whether you're looking for more academic support, to improve your study habits, or for concessions, there are lots of options. Some on campus supports include: * <a href="https://uvicombudsperson.ca/" style="color:#FFF6CD">The Ombudsperson</a> * <a href="https://www.uvic.ca/current-students/home/academic-advising/index.php" style="color:#FFF6CD">Academic Advising</a> * <a href="https://www.uvic.ca/services/advising/choose-plan/program-outlines/index.php" style="color:#FFF6CD">Program Planning Sheets</a> * <a href="https://www.uvic.ca/learningandteaching/cac/undergraduate/tutoring/online/index.php" style="color:#FFF6CD">Tutoring</a> * <a href="https://www.uvic.ca/science/math-statistics/current-students/undergraduate/msac/index.php" style="color:#FFF6CD">Math and Stats Assistance</a> * <a href="https://www.uvic.ca/learningandteaching/cac/" style="color:#FFF6CD">Centre for Academic Communication</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1HNH0pUSgNAOtdzAMObjU79h0_LVnmHlc/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! Some off-campus supports include: * <a href="https://www.gvpl.ca/discover/research/" style="color:#FFF6CD">The Greater Victoria Public Library</a> Some online supports include: * <a href="https://pomofocus.io" style="color:#FFF6CD">Pomodoro Timer</a> * <a href="https://youtube.com/playlist?list=PLb2icdXZdXe4-gFzF-NoauArvA96-fjvt" style="color:#FFF6CD">'Study With Me' Videos</a> * <a href="https://www.khanacademy.org" style="color:#FFF6CD">Khan Academy</a> [[I'd like to go back to the final slide and choose another resource page please!|Final]]

Talking to someone can be a great way to help work through anything you're concerned about. Depending on what's on your mind, you may want to speak to emergency services or a crisis worker. Here are some options for you: If you are in immediate danger call 9-1-1. If you are in crisis, but are not in immediate danger, call a crisis line: * Vancouver Island Crisis Line: 1-888-494-3888 * BC Suicide Prevention Crisis Line: 1-800-784-2433 * Canada Crisis Line: 833-456-4566 Or find a text-based crisis number in your area at <a href="https://www.crisistextline.org/text-us/" style="color:#FFF6CD">Crisis Text Line</a> [[I'd like to go back to the final slide and choose another resource page please!|Final]]

<a href="https://www.google.ca/" style="color:#FFF6CD">Use this link to exit this page quickly. </a> If you are unsafe in your home or experiencing abuse, you are not alone and there is help available to you. You don't have to leave, or want to leave your relationship or home to get support either. ''If you are in immediate danger call 9-1-1.'' If you are not in immediate danger and are in a safe space where you know you're okay to make a call, contact VictimLinkBC at 1-800-563-0808 (you can also text!) * Your information is completely confidential * When you make the call/text, the folks on the other side will help you determine next steps and connect you with resources that feel right for you and your situation If you're looking for more information but aren't quite ready to make a call yet, that's okay. You move at the pace that keeps you safe and helps you keep moving forward. Some resources to help you determine some next steps might be: * <a href="https://www2.gov.bc.ca/assets/gov/law-crime-and-justice/criminal-justice/bc-criminal-justice-system/if-victim/publications/help-hope-healing-am-i-safe.pdf" style="color:#FFF6CD">This booklet</a> on identifying unsafe or abusive behaviours * <a href="https://www2.gov.bc.ca/assets/gov/law-crime-and-justice/criminal-justice/bc-criminal-justice-system/if-victim/publications/help-hope-healing-are-you-experiencing-abuse.pdf" style="color:#FFF6CD">This booklet</a> that walks you through the steps of leaving an unsafe home/relationship * <a href="https://www2.gov.bc.ca/assets/gov/law-crime-and-justice/criminal-justice/victims-of-crime/vs-info-for-professionals/training/creating-safety-plan.pdf" style="color:#FFF6CD">This booklet</a> that helps you create a safety plan * The <a href="https://endingviolencecanada.org/getting-help-2/" style="color:#FFF6CD">Ending Violence Association of Canada Website</a> which has Canada-wide resources and links to transition shelters and supports. All of the above resources use gendered language (ie. she/her pronouns, 'woman'), but can provide useful information to folks of all genders, sexualities, and walks of life. If you would like resources tailored to masculine pronouns and experiences, <a href="http://bc-malesurvivors.com/" style="color:#FFF6CD">click here</a> to go to the BC Society for Male Survivors website If you are looking for a trans-friendly and queer competent hotline, call * Trans lifeline at (877) 330-6366 * The Network Hotline at (800) 832-1901. Stay safe. You are worthy of love and respect. [[I'd like to go back to the final slide and look at some more resources please.|Final]]

A variety of resources exist both on and off campus for survivors of sexualized violence and the people supporting them. Some on campus supports include: * <a href="https://www.antiviolenceproject.org/" style="color:#FFF6CD">The Anti-Violence Project (AVP)</a> * <a href="https://www.uvic.ca/equity/index.php" style="color:#FFF6CD">The Equity and Human Rights Office</a> * <a href="https://www.uvic.ca/sexualizedviolence/index.php" style="color:#FFF6CD">The Sexualized Violence Resource Office</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1i7KuKWzGdYqLQBUAoq9vz78rSE2B145n/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! Some off-campus supports include: * <a href="https://vsac.ca/" style="color:#FFF6CD">The Victoria Sexual Assault Centre</a> * <a href="https://www.wavaw.ca/" style="color:#FFF6CD">WAVAW Rape Crisis Centre</a> * <a href="http://www.menstrauma.com/" style="color:#FFF6CD">Men's Therapy Centre</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1SlpcpPvHSmxCXta09FFdZ7zVoHibZrdn/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! [[I'd like to go back to the final slide and choose another resource page please!|Final]]

A variety of resources exist both on and off campus to support your financial wellness and help your budget out. Whether you're looking for foodbanks, bursaries, or housing supports, there are lots of options! Some on campus supports include: * <a href="https://uvss.ca/foodbank/" style="color:#FFF6CD">UVSS Foodbank</a> * <a href="https://www.uvic.ca/registrar/safa/bursaries/other/index.php" style="color:#FFF6CD">UVic Emergency Bursaries</a> * <a href="https://www.uvic.ca/services/indigenous/students/financial/index.php" style="color:#FFF6CD">Emergency Funding (Indigenous students Only)</a> * <a href="https://uvicssd.ca/blog/funding-opportunities/" style="color:#FFF6CD">Medical Funding (Disabled students only)</a> Some off-campus supports include: * <a href="https://livingedge.ngo/" style="color:#FFF6CD">Living Edge Community</a> * <a href="https://www.singleparentvictoria.ca/" style="color:#FFF6CD">1Up Single Parent Resource Centre</a> * <a href="https://tenants.bc.ca/" style="color:#FFF6CD">Tenant Resource and Advisory Centre</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1V1pxMUpBzPgnp6wEffM24ZI7FNSaTslK/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! [[I'd like to go back to the final slide and choose another resource page please!|Final]]

You're having difficulty falling asleep and that's okay! Everybody struggles with tiredness, sleep schedules, and fatigue sometimes, especially if you're a student. If you're trying to sleep, winding down from any tasks you've been doing and doing activities that promote tiredness can be really helpful: * Make yourself a warm cup of non-caffeinated tea * Take a warm shower or bath * Read a non-academic book * Try meditating. There are plenty of free guided meditations on Youtube and Spotify, including <a href="https://www.youtube.com/watch?v=aEqlQvczMJQ" style="color:#FFF6CD">this one.</a> Then try and reduce the stimulus in your room as much as you can: * Turn off the lights * Close the blinds and/or curtains * Get as comfortable as you can (temperature, soft blankets, etc.) * If you live in a house with loud roommates, family, or construction nearby, use earplugs or turn on some relaxing music quietly to distract you. * If you struggle to fall asleep without background noise, try to avoid anything too stimulating. Try familiar audiobooks, white noise, and/or gentle instrumental music. If all these steps still don't work, just lay down, lay still, and rest your eyes. This will at least give your body and mind a bit of a break, and make you feel slightly more rested. [[Okay, I'm as rested as I can be right now. Next step please!|Pain]]

<a href="https://www.google.ca/" style="color:#FFF6CD">Use this link to exit this page quickly. </a> If you are unsafe in your home or experiencing abuse, you are not alone and there is help available to you. You don't have to leave, or want to leave your relationship or home to get support either. ''If you are in immediate danger call 9-1-1.'' If you are not in immediate danger and are in a safe space where you know you're okay to make a call, contact VictimLinkBC at 1-800-563-0808 (you can also text!) * Your information is completely confidential * When you make the call/text, the folks on the other side will help you determine next steps and connect you with resources that feel right for you and your situation If you're looking for more information but aren't quite ready to make a call yet, that's okay. You move at the pace that keeps you safe and helps you keep moving forward. Some resources to help you determine some next steps might be: * <a href="https://www2.gov.bc.ca/assets/gov/law-crime-and-justice/criminal-justice/bc-criminal-justice-system/if-victim/publications/help-hope-healing-am-i-safe.pdf" style="color:#FFF6CD">This booklet</a> on identifying unsafe or abusive behaviours * <a href="https://www2.gov.bc.ca/assets/gov/law-crime-and-justice/criminal-justice/bc-criminal-justice-system/if-victim/publications/help-hope-healing-are-you-experiencing-abuse.pdf" style="color:#FFF6CD">This booklet</a> that walks you through the steps of leaving an unsafe home/relationship * <a href="https://www2.gov.bc.ca/assets/gov/law-crime-and-justice/criminal-justice/victims-of-crime/vs-info-for-professionals/training/creating-safety-plan.pdf" style="color:#FFF6CD">This booklet</a> that helps you create a safety plan * The <a href="https://endingviolencecanada.org/getting-help-2/" style="color:#FFF6CD">Ending Violence Association of Canada Website</a> which has Canada-wide resources and links to transition shelters and supports. All of the above resources use gendered language (ie. she/her pronouns, 'woman'), but can provide useful information to folks of all genders, sexualities, and walks of life. If you would like resources tailored to masculine pronouns and experiences, <a href="http://bc-malesurvivors.com/" style="color:#FFF6CD">click here</a> to go to the BC Society for Male Survivors website If you are looking for a trans-friendly and queer competent hotline, call * Trans lifeline at (877) 330-6366 * The Network Hotline at (800) 832-1901. Stay safe. You are worthy of love and respect. [[I've taken a step that feels safe and comfortable to me right now. Next stepe please.|Personal hygiene]]

This self-care flow chart was adapted with love for UVic students from the website youfeellikeshit.com. youfeellikeshit.com was developed by Amanda Miklik, and was an adaptation itself of Jace Harr's 'You feel like shit: An Interactive Self Care Guide.' To learn more aboout Amanda Miklik, <a href="https://amandamiklik.com/" style="color:#FFF6CD">click here.</a> To learn more about Jace Harr, <a href="https://jaceharr.com/" style="color:#FFF6CD">click here.</a>

The Peer Support Centre is a peer-to-peer mental health service run by students. As such, all of our services, including this guide are the work of well-intentioned students, not mental health professionals or healthcare workers. The intention of this guide is not to provide medical advice or replace your regular healthcare routine, so please keep seeing your medical provider(s) and taking any medications you need in your normal dosages. If you find working through this guide difficult in any way, please reach out to someone to assist you. * If you're in crisis, please call 9-1-1, or reach out to the Canada Crisis Line at 833-456-4566. * As a UVic student you can also contact UVic's SupportConnect program 24/7 by calling 1-844-773-1427. If phone lines are inaccessible to you, you can also reach them via <a href="https://www.advantageengagement.com/1545/login_company_vip.php" style="color:#FFF6CD">their website.</a> using the log-in ID 'UVic' and password 'Student'. * If you'd like to speak to a peer support worker, check our current hours on <a href="https://uvss.ca/peer-support-centre/" style="color:#FFF6CD">our website.</a> and reach out.

If you don't have access to food because of financial or other access needs there are resources to help you. It can be difficult to reach out to resources when you're already struggling, so feel free to ask a friend for help in picking up or going to get food if you need. If you are in Victoria, <a href="https://uvss.ca/foodbank/" style="color:#FFF6CD">the UVSS Food Bank</a> is a great option. However, if you are not near campus, you may need more options! <a href="https://helpseeker.org/bc/victoria/food-banks/" style="color:#FFF6CD">Helpseeker</a> is a great resource that helps you find the closest food security (and other) resources to you across Canada! [[I have some food now and I'm ready for the next step.|Medication Step 1]] I have food now, but [[I need some help!]]

A variety of resources exist both on and off campus to support you and your access needs. Whether you're looking for academic accomodation, guidance through disability paperwork, or to connect with a community, there are lots of options. Some on campus supports include: * <a href="https://www.uvic.ca/services/cal/" style="color:#FFF6CD">The Centre for Accessible Learning (CAL)</a> <a href="https://www.uvicssd.com/" style="color:#FFF6CD">The Society for Students with a Disability (SSD)</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/18rKi0dTVhFYxOKMQLar2mK-9ZXlSty3Z/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! Some off-campus supports include: * <a href="https://drcvictoria.com/" style="color:#FFF6CD">Victoria Disability Resource Centre</a> * <a href="https://disabilityalliancebc.org" style="color:#FFF6CD">Disability Alliance BC</a> * <a href="http://actioncommittee.ca" style="color:#FFF6CD">Action Committee of People with Disabilities</a> Some online supports include: * <a href="https://autisticadvocacy.org" style="color:#FFF6CD">Autistic Self Advocacy Network</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1ZqzCY8iW0DfJILOsZHI3bSz-w6uqUURd/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! [[I'd like to go back to the final slide and choose another resource page please!|Final]]

A variety of resources exist both on and off campus to support you in navigating your experiences with gendeer and sexuality. Whether you're looking for safer sex supplies, queer-friendly mental health resources, or community, there are lots of options. Some on campus supports include: * <a href="www.uvicpride.com" style="color:#FFF6CD">UVic Pride Collective</a> * <a href="https://www.facebook.com/QVicLife/" style="color:#FFF6CD">QVic Life</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/17ReAgKnSm9-BDB4_VvKrerHuC62aQ4RA/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! Some off-campus supports include: * <a href="https://www.qchat.ca/" style="color:#FFF6CD">QCHAT Peer Support</a> * <a href="http://www.phsa.ca/transcarebc/" style="color:#FFF6CD">Trans Care BC</a> * <a href="https://qmunity.ca" style="color:#FFF6CD">QMUNITY</a> * <a href="https://viqueercollective.com/community-groups-organizations/" style="color:#FFF6CD">Vancouver Island Queer Reesource Collective</a> * <a href="https://www.islandsexualhealth.org" style="color:#FFF6CD">Island Sexual Health</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1l059_5SmQ2a1ronxiWb5vXR-1LSpPLUg/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! [[I'd like to go back to the final slide and choose another resource page please!|Final]]

A variety of resources exist both on and off campus to support you and your mental health. Whether therapy, talking to a peer, or self-guided online resources feel right to you, there are a lot of options. Some on campus supports include: * <a href="https://uvss.ca/peer-support-centre/" style="color:#FFF6CD">The Peer Support Centre (PSC)</a> * <a href="https://www.uvic.ca/services/counselling/" style="color:#FFF6CD">UVic Counselling</a> * <a href="https://www.advantageengagement.com/1545/login_company_vip.php" style="color:#FFF6CD">SupportConnect</a> User ID 'UVic', Password 'Student' For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1-UJLxroTSox8iARb8jbdm5d733jblhFf/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! Some off-campus supports include: * <a href="https://foundrybc.ca/" style="color:#FFF6CD">Foundry Victoria</a> * <a href="https://www.citizenscounselling.com/" style="color:#FFF6CD">Citizen's Counselling</a> * <a href="http://www.vyes.ca/" style="color:#FFF6CD">Victoria Youth Empowerment Society</a> Some online supports include: * <a href="https://www.keltyskey.com" style="color:#FFF6CD">Kelty's Key</a> * <a href="https://youthspace.ca/" style="color:#FFF6CD">YouthSpace</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1nx_wOw7lgJva2w4B1v2FSQ6VsXZlwv4S/view?usp=sharing" style="color:#FFF6CD">this list</a> and <a href="https://drive.google.com/file/d/15wif_8qb4JNF6WnjshV8Q35zw0MCITcW/view?usp=sharing" style="color:#FFF6CD">this list</a> which are updated more frequently than this flow-chart! [[I'd like to go back to the final slide and choose another resource page please!|Final]]

A variety of resources exist both on and off campus to support your health in a holistic way. Whether you're looking for gentle exercise, spiritual connection, or meal planning assistance there are a lot of options. Some on campus supports include: * <a href="https://www.uvic.ca/services/health/" style="color:#FFF6CD">Health Services</a> * <a href="https://www.uvic.ca/services/health/resource/SHAPE/index.php" style="color:#FFF6CD">FitConnect</a> * <a href="https://www.uvic.ca/multifaith/" style="color:#FFF6CD">Multifaith</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1CD4wCc1BtQlyFxNPb-ocw3JhtON88ETa/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! Some off-campus supports include: * <a href="https://www.islandsexualhealth.org/" style="color:#FFF6CD">Island Sexual Health</a> * <a href="https://www.811healthline.ca/" style="color:#FFF6CD">811 Healthline</a> * <a href="https://medimap.ca" style="color:#FFF6CD">Medimap</a> * <a href="https://www.meetup.com/RunVictoria-Group-Runs/" style="color:#FFF6CD">Victoria Group Runs</a> Some online supports include: * <a href="https://www.youtube.com/c/LottieMurphy/videos" style="color:#FFF6CD">Lottie Murphey Pilates (Positive and Easily Adapted)</a> * <a href="https://www.supercook.com/#/recipes" style="color:#FFF6CD">Supercook</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/115kW4BbAD9qeOjcRk2yUE2rFlFJZy7NL/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! [[I'd like to go back to the final slide and choose another resource page please!|Final]]

Not sure what resource you need specifically or hoping to peruse? No problem! Click <a href="https://drive.google.com/file/d/136QR1_3DFC1DP2e3Q0CiHhrmHC8hj29L/view?usp=sharing" style="color:#FFF6CD">here</a> to go to a list of resources we maintain and update more often than this flow-chart :) [[I'd like to go back to the final slide and choose another resource page please!|Final]]

A variety of resources exist both on and off campus to support you in culturally safe way. Whether you're looking to reconnect with your ancestral traditions, find community on campus, or navigate structural systems, there are lots of options. Some on campus supports include: * <a href="https://www.uvic.ca/services/indigenous/house/" style="color:#FFF6CD">First Peoples House</a> * <a href="https://www.uvicnsu.ca/" style="color:#FFF6CD">Native Student's Union</a> * <a href="https://www.uvic.ca/services/indigenous/students/community/index.php" style="color:#FFF6CD">Talking Circles and Networking Wednesdays</a> For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1l6ktrSAgZsQWMEFWGE1lDkS0A_aeU7Rf/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! Some off-campus supports include: * <a href="http://www.vnfc.ca/" style="color:#FFF6CD">Victoria Native Friendship Centre</a> * <a href="http://www.oasisvic.org/" style="color:#FFF6CD">Oasis Society</a> Some online supports include: For more resources and more information on each of these services, please see <a href="https://drive.google.com/file/d/1c0fgxopT8wGMlVU9o22RWkqy9w1iVmp_/view?usp=sharing" style="color:#FFF6CD">this list</a> which is updated more frequently than this flow-chart! [[I'd like to go back to the final slide and choose another resource page please!|Final]]

If you find yourself wanting to harm yourself resisting can be difficult. The best thing you can do is take action to stimulate your brain in another way, and reach out to a safe person. If you feel the urge, instead: * Hold ice in your hand for as long as you can * Rub ice on the area you want to harm * Step under a cold shower briefly * Draw or write on the areas of your body you want to harm * Write words on yourself * Cry (allow yourself to cry) * Hit a cushion against the wall or bed * Punch a punch bag * Go for a fast paced walk * Tear up newspaper or a phone book * Run your hands under cold water Once you've given yourself a different physical sensation from the list above, reach out to a safe person to keep you distracted and with someone you care about. You don't have to tell them why you reached out, but if you feel safe to do so, talking to someone can be the first step to feeling okay. [[I've done my best to stay safe and reached out to someone.|Final]]