Personal Supports

Personal & Academic Stress
Attending college/university for the first time is a huge decision for many of our students. Issues with navigating finances, accommodation, class schedules, connecting with online learning platforms, completing numerous assignments and meeting tight deadlines often increases stress levels. Furthermore, navigating the social scene, dealing with feelings of loneliness and isolation can be very frustrating. Personal and academic stress can negatively affect attendance. There is a strong correlation between regular attendance and academic performance. Through active help seeking behaviors, students can be supported to achieve success.
Students who experience any personal and academic stress can reach out to any of UCN’s counsellors based on their program/location. Counsellors provide expert support in addressing some of the personal issues while also guiding students through any appropriate policy documents such as appeals. Please see below for a list of key policy documents:

• Academic & Disciplinary Appeals
• Academic Integrity
• Student Code of Rights & Responsibilities
• Student Discipline

 

Sexuality - 2SLGBTQIA+
University College of the North (UCN) actively fosters an environment where individuals of all sexual orientations and gender identities feel welcomed and supported. With a commitment to diversity and respect for all, UCN celebrates the 2SLGBTQIA+ community as an integral part of its campus culture. Through various initiatives, inclusive policies, and dedicated support services, UCN ensures that 2SLGBTQIA+ students, faculty, and staff are embraced and valued for who they are.

Local
Pride North of 55 - [email protected]

Non-Local:
Rainbow Resource Centre - toll free - 1-800-437-8523
email - [email protected]
Trans Life Line OR 1-877-330-6366
Klinic Crisis Line (24/7) Phone: (204) 786-8686 OR Toll free: 1-888-322-3019

 

BIPOC
BIPOC (Black, Indigenous, and People of Color) groups include diverse communities bound by shared experiences of resilience and advocacy against systemic inequality. These groups enrich society with unique perspectives and cultures, striving for equity and representation across all areas.
Man on Manitoba
The BIPOC Mental Health Worker List
BIPOC & ASIAN COMMUNITY RESOURCES IN WINNIPEG

 

Procrastination/Motivation
Procrastination and lack of motivation are common challenges among adult students.
Juggling multiple responsibilities such as work, family, and academics can often lead to a sense of overwhelm, causing students to postpone tasks and struggle to find the drive to complete them. The fear of failure or feelings of inadequacy may also contribute to procrastination, as adult students may experience pressure to excel in their studies while balancing other commitments.
Additionally, the absence of immediate consequences for delaying tasks can further perpetuate this cycle. Overcoming procrastination and cultivating motivation often requires self-awareness, effective time management strategies, and seeking support from peers and mentors within the UCN community.
By recognizing these challenges and actively addressing them, adult students can work towards achieving their academic and personal goals with greater success and satisfaction.
Learners' Assistance Centre
Apps
Today is the Day
BetterMe
Focused.

 

Suicidal Ideation – Self Harm
UCN holds a deeply compassionate stance towards individuals struggling with thoughts of suicide and self-harm. The primary goal is to provide a safe and supportive environment where individuals can openly discuss their emotions without judgment. The counsellor's approach is rooted in empathy, active listening, and collaboration, aiming to understand the underlying causes of these thoughts and behaviors. They work collaboratively with the individual to develop coping strategies, foster resilience, and create a personalized safety plan. Moreover, the counsellor emphasizes the importance of seeking professional help and encourages the individual to engage in ongoing therapy and support networks. Throughout the process, the counsellor maintains a non-directive stance, empowering the individual to make informed decisions about their mental health journey while providing unwavering support every step of the way.

Local Numbers:
Fire & Ambulance – 204.677.7911
RCMP – 204.677.6911
The Pas RCMP - 204-627-6200 or 911
MKO Mobile Crisis – 1.844.927.5433
Mental Health Services (Self referral) – 204.677.5350

Non-Local:
Crisis Services Canada - 1-833-456-4566 (24/7) Text 45645
Manitoba Suicide Line: 1-877-435-7170

Apps:
Headspace
BetterHelp
Calm
Happify

 

Grief & Loss
Grief (also called bereavement) is the experience of loss. Loss is one of life’s most stressful events. Both grief and loss take time to heal, and everyone experiences grief and loss in their own unique way. Grief is associated with the death of a loved one or pet. Even if the loss is not sudden (due to illness), it is still shocking and can cause intense or delayed emotions.
Grief may be experienced in many different ways- and people experience many different thoughts or feelings during the process. People may feel sad, angry, confused, shocked, scared, or anxious. For others, there is numbness and difficulty feeling emotions. Yet, others find relief during a loss. Individuals can navigate through these feelings or thoughts through support from loved ones or other professional helpers, and go back to their daily life (Canadian Mental Health Association).

Virtual resources
Verywellmind offers information about the five stages of grief and how individuals can seek help.
MyGrief.ca- online resource that allows you to go through your grief from the comfort of your own home.
Wellness Together Canada- offers expert guidance through online support or call and text to speak to a counselor about grief and loss.
Hope For Wellness- Offer services for Indigenous people 24/7. You can request services in Cree, Ojibway, Inuktitut, English or French

Community resources
Canadian Mental Health Association- (Thompson)- 204-677-6056; The Pas -431-355-0932
MKO Mobile Crisis Response Team: 1-844-927-5433
Manitoba Crisis Line (Klinic)- Toll free- 1-888-322- 3019
Beatrice Wilson Health Centre 204-623-0519
OCN Support Line - 204-623-0519
Manitoba Farm, Rural & Northern Support Services 1-866-367-3276

Apps:
Grief Refuge
My Grief - Workbook
My Grief Angels
Headspace
Untangle Grief

 

Anxiety
We all feel nervous or worried at times. Anxiety symptoms vary widely, chances are you may have experienced some physical or emotional distress signals such as panicky breathing, sweaty palms, trouble sleeping, feelings of dread, or even loops of worry. If yes, that’s normal!
Healthy anxiety can prepare you to study hard for an exam (motivation) or warn you about danger (maybe I shouldn’t walk in that dark alley). Too much anxiety can seriously impact our lives, including how we think, feel, and act, leading to an anxiety disorder (CMHA). Grounding technique and other coping strategies (breathing exercises) can help relieve the feeling of anxiety.

 

Depression
We all experience changes in our mood. Depression is a mental illness that affects a person’s mood-the way a person feels (CMHA). Feelings about self, others, and how they interact with the world around them changes. Students in college often experience depression. Signs may include feeling hopeless, helpless, guilty, sad, or even anxious. Some may lose interest in activities they previously loved and withdraw from friends. Depression can be challenging, however, seeking medical and or professional help such as counselling, can begin the process of healing.

Virtual resources
Anxiety Canada- Provide resources and programs to help people better understand and manage anxiety and find the relief they need.
Therapy Assistance Online- A suite of self-guided tools that helps you learn new skills, develop coping strategies, and deal with mental health related struggles in your own time and on your own pace.
Wellness Together Canada- offers free resources to help you deal with mental health issues and substance use.
Northern Health Region- Take our coping skills class from the comfort of your own home.

Community resources
Canadian Mental Health Association (Thompson)- 204-677-6056; The Pas 431-355-0932
Peer Connections Manitoba 204-786-1616 [email protected]
Anxiety Disorders Association of MB - 204-925-0040; Klinic Crisis Line-Toll free- 1-888-322-3019
Otineka Health Association- 204-627-7025 (The Pas); Suicide Help Line- Toll free: 1-877-435- 7170

Apps:
Calm
Happify
Headspace
Mindshift CBT
Mood Fit

 

Substance Use
At least 1 in 5 Canadians experience problems with alcohol, drugs or gambling during their lifetime. (Canadian Centre on Substance Use). The level of involvement often increases dependency and puts individuals at greater risk for addiction. While personal and environmental factors play a huge part in substance use, people of all backgrounds are affected and supported through to recovery.

Virtual resources
Smart recovery- provides a self-guided approach to addiction recovery through various worksheets and informative courses. It’s the leading evidenced-based approach to overcoming addictive behaviors and leading a balanced life.
The Canadian Centre on Substance Abuse- offers education through evidence-based information to help increase awareness while reducing the harms associated with substance abuse and addiction.
211 Manitoba- is the front door to community-based government, health and social services designed to meet the needs of diverse populations, across all different aspects of life.

Community resources
Substance Use & Recovery (Formerly AFM)- Thompson- 204-677-7300
Manitoba Addictions Helpline- 1-855-662-6605; Gambling Helpline (24/7)- 1-800-463-1554
MB Farm, Rural & Northern Support Services- Toll free: 1-866-367-3276- (24/7)
Rosaire House Addiction Centre- The Pas- 204-623-6425

Apps:
BetterHelp
I Am Sober
I Am
Recovery Box
WEconnect

 

Healthy Relationship and Domestic Violence
UCN provides a range of resources and services aimed at empowering students to address their current challenges effectively. These include counselling services staffed by trained professionals who offer confidential support and guidance to students navigating difficult relationship dynamics. Additionally, UCN organizes workshops, seminars, and awareness campaigns to educate students about healthy relationship behaviors and provide information on seeking help. Furthermore, the college may collaborate with local community organizations and support networks to ensure that students have access to comprehensive assistance tailored to their needs. By fostering a culture of care and support, UCN endeavors to create a safe and nurturing environment where students feel empowered to seek help and break free from unhealthy relationship patterns.
Local:
Thompson Crisis Centre - (204) 778-7273
YWCA – 204.778.6321
Aurora House - 204-623-7427
Aurora House Crisis Line – 204-623-5497
Crisis Line (Toll Free) 1-888-322-3019
Otineka Health Association Crisis Line – 204-623-0519
RCMP – The Pas – 204-627-6200
Intimate Partner Violence Law Help – 1-866-458-0337
Sexual Assault/Exploitation/Partner Violence 1-888-292-7565
Trafficking Hotline: 1-833-900-1010 (24/7)
Hurt in a relationship? 1-877-977-0007

 

Bullying/Harassment
UCN simply does not tolerate harassment of any kind.
Policy AC-01-28
Our campus counsellors provide an avenue for reporting incidents confidentially, ensuring that victims feel safe coming forward. Upon receiving reports, the university promptly investigates and takes appropriate disciplinary action. Support services such as counselling and peer support groups are readily available to assist victims in coping with the effects of bullying and harassment. By fostering a culture of zero tolerance for such behavior and providing support systems, UCN strives to create a campus where all individuals feel valued and respected.

Local:
Ainslee McLaughlin – Thompson Student Counsellor 204-677-6459
Davion Johnson – Regional Centres/Communities Student Counsellor 204-677-6881
Lorette George – The Pas Student Counsellor 204-627-8804

 

Transition from Community
At University College of the North, recognizing the unique challenges faced by Indigenous students transitioning from their home communities to pursue education is fundamental to our approach. We are committed to providing comprehensive support tailored to the needs of these students, acknowledging the significant adjustments they may encounter. Our institution offers culturally sensitive programs and services designed to ease the transition process, including Indigenous-focused counselling services available through our cultural centers – ininiwi kiskinwamakewin located on the Thompson Campus and Mamawechetotan located on The Pas campus. UCN fosters a nurturing environment where Indigenous students feel empowered to thrive academically, culturally, and personally. Through these dedicated efforts, we strive to ensure that every student receives the necessary support to succeed on their educational journey while honoring their cultural identity and heritage.

Ininiwi Kiskinwamakewin Centre 204-677-6450
Mamawechetotan Centre 204-627-8698