Counselling Services

Are you wondering if you want or need to see a Counsellor? If you are feeling stressed, anxious or your mood is low, you can start with the following steps.

Step 1: Take a look at the basics of your own self-care and wellness. Take steps to improving your own wellness by;

1. Getting regular exercise, eating well and getting sleep
2. Practicing mindfulness and meditation
3. Maintaining healthy social connections with friends and family
4. Reflecting on what is getting in the way of your wellness, and what your strengths are
5. Setting goals to improve your wellness

St Mary’s offers support for you on your way to wellness. Visit our Online Self-Help resources section and our Interactional Online Self-Help section for skills and activities to get you on your way.

Step 2: Make an appointment to speak to a Counsellor by booking online at https://stmu.janeapp.com/. In your first visit, your Counsellor will discuss your needs and goals with you and will work with you to develop a plan to improve your overall well-being. The first visit is 50 minutes and is booked based on availability.

To make an appointment to talk to a counsellor book online at https://stmu.janeapp.com/.

Step 3: Follow the Wellness Plan established with your Counsellor. This could include self-help, interactional and online tools, group wellness seminars, and/or individual counselling.

Counselling Services does not provide emergency response services. If you are in need of immediate assistance, contact the numbers below:

Your Counsellor may have referred you to this page, or you may be seeking information on your own. Either way, tips, resources and information can help you manage and maintain your mental health:

Depression

Feelings of sadness and low mood can be signs of depression. This can occur because something is happening in your life, or can happen on its own. If you feel this way for two weeks or more, then you should seek help by talking to someone you trust. This could be a friend or family member, and also your Doctor, and/or a Counselling Therapist.

How to know if you are feeling depressed?
You may be experiencing feelings of hopelessness, not wanting to get out of bed, or fatigue. You may have trouble sleeping or experience a change in appetite (eating too much or too little), or have trouble concentrating.

If you are having thoughts of harming yourself or suicidal thoughts or ideas, call the Calgary Distress Centre 24/7 at 403-266-(HELP) 4357.

It is possible to learn skills to manage depression and low mood. You can do this by focusing on the basics of getting enough sleep, eating well, and getting exercise. Set small, realistic goals for yourself, and make time to do activities that you enjoy. Avoid drugs and alcohol, and commit to positive thinking and self-compassion.

Here are some online tools to help you to understand and manage your mood:

• Antidepressant Skills Workbook
• HeadsUp Guys
• MoodFx
• Moodgym
• Moodpath
• 7 Cups
• Happily

Anxiety

Anxiety and stress are normal physical reactions to things that happen to us every day. They are our ‘fight or flight’ response that enables us to respond to situations and challenges. But if our feelings of stress and anxiety last beyond the situation or challenge, and start to affect our everyday life, then you should be getting help and seeking skills to help you to manage our stress and anxiety and improve your mental health and overall wellness.

How do you know if you are experiencing unhelpful stress or anxiety?
You may experience feelings of nervousness, restlessness, or irritability. You might have trouble concentrating, be fatigued, or experience muscle tension. You may have trouble falling asleep or staying asleep; or have gastrointestinal issues or other physical symptoms such as sweating or feelings of tightness in your chest.

How to manage stress and anxiety?
Practice meditation and mindfulness every day. Do Yoga. Take short walks outside. Laugh and cry. Get adequate sleep, eat well, and take the time to rest.

Here are some online tools to help you to understand and manage you mood:
Anxiety Canada
Mind shift CBT
Headspace
Calm
Moodnotes

If someone, you care about or someone you know is in immediate danger, or at risk of harming themselves, contact Calgary Distress Centre by calling 403-266-HELP (4375) or call 911

What should you say or do to help?
You might already be tuned in to some warning signs. This is an indication that the person needs and wants help. You can ask them if they are at risk of harming themselves, or if they have suicidal thoughts. Talking about it will be helpful. Let them know that they are not alone, and listen.

Suggest and encourage them to see a healthcare professional. You can offer to help them make or get to an appointment, or call the numbers abound if they are in immediate danger.

Encourage your friend or family member to see a healthcare professional (Physician, Counselling, Walk-In Emergency Services).

Offer to go with them to the appointment or the doctor’s office. If your friend or family member is uncomfortable or unable to communicate the problem, offer to do it for them.

By being present, listening and being a friend, you will help them to see the strength in reaching out for help.