Self-Help Resources

Self-help options can assist students to increase awareness of mental health symptoms, better understand their general impact, and identify ways to decrease distress. Self-help options take a variety of different forms so students can choose what best meets their needs.

Therapy Assisted Online (TAO)

UNLV has partnered with TAO Connect, a digital platform aimed at making behavioral health therapy more accessible, efficient and effective. Through TAO Connect, students have access to self-help tools that allow them to work toward improving their behavioral health on their own schedule.

Through TAO’s completely self-directed, self-help app and online program, students are provided an opportunity to learn stress management, mindfulness skills, problem-solving and strategies to avoid rumination and develop more helpful thinking patterns. TAO Self-Help allows students to bounce back from life’s disappointments and frustrations and includes interactive educational modules and practice tools. Based on user interaction and the completion of modules, the app sends students reminders and encouragement in the form of notifications and messages to their phone.

Students can start with a screening measure to help them choose the best program for them, and TAO’s progress measure then helps track improvement. The anonymous self-screening tool combines five different tests screening for depression, alcohol and drug problems, anxiety, trauma and chronic pain. Once screened, the user will either be given links to access the appropriate self-help tools, or suggestions to see a health professional.

TAO Connect is available for free to all university students and faculty members. If you are a student and would like to learn more about TAO and its technology or register for TAO visit their website, and to download the TAO Mobile app once registered. You can download their app on iTunes or Android’s app store.

Self-Help Videos

The following psychoeducational videos made by CAPS staff can help with a number of concerns experienced by college students! UNLV CAPS staff have come together to make videos on a variety of different topics to help UNLV students with different challenges that may arise during college, and strategies to help students cope with these concerns. Check out the links below and keep checking in for different videos!

Quarantining While Queer: Taking Care of Yourself in Non-Affirming Environments

Quarantining While Queer

This video is intended for LGBTQ+ students who are currently living in non-affirming environments. Dr. Christina Patterson reviews strategies queer students can use to help themselves navigate a non-affirming, invalidating, or unsafe living environment during quaranting and social distancing efforts. Extraordinary thanks to Dr. Michael Browning and Luke Allen, M.A. for their assistance with the content and production of the video.

Self-Care Video

Self-Care

This video is intended to help students identify different types of self-care. Dr. Kristin Zaccaro shares two different types of self-care and examples students can use in their everyday lives to help take care of themselves.

Mindfulness Based Psychotherapy

Mindfulness

Practicing mindfulness is one of the single most powerful things you can do for your wellbeing. This video explains what everyday mindfulness is, and how being aware of what is going on around you and inside of you can help make life more enjoyable and less stressful.

Coping with Covid

Coping with COVID-19

In the midst of the battle against the novel COVID-19 virus, it's understandable that many students experience heightened stress and anxiety, effecting thoughts and emotions. In this video, Dr. Sonia Dhaliwal and Dr. Sonaly Silva offer strategies and tools to help you maintain your mental health and well-being during the novel coronavirus outbreak.

In this video, Dr. Mike Browning teaches strategies to improve sleep habits. Improving sleep is an important and has a positive impact on health and well-being.

Top Sleep Hygiene Tips

Bibliotherapy

General Well-being

Be Happy Without Being Perfect

Author: Alice D. Domar & Alice Lesch Kelly
Abstract: If you feel trapped in any way by the need to have a perfect body, a perfect house, or a perfect life on any level, you need this book! Learn how to break free of perfectionist thinking once and for all, and start enjoying yourself and your life.

Emotional Intelligence

Author: Daniel Goleman
Abstract: Through vivid examples, Goleman delineates the five crucial skills of emotional intelligence, and shows how they determine our success in relationships, work, and even our physical well-being. What emerges is an entirely new way to talk about being smart.

The Gift of Fear: And Other Survival Signals the Protect Us From Violence

Author: Gavin de Becker
Abstract: True fear is a gift. Unwarranted fear is a curse. Learn how to tell the difference.

The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to be and Embrace Who You Are

Author: Brene Brown
Abstract: This important book is about the lifelong journey from 'What will people think?' to 'I am enough.’ Brown's unique ability to blend original research with honest storytelling makes reading this book feel like having a long, uplifting conversation with a very wise friend who offers compassion, wisdom, and great advice.

Happier

Author: Tal Ben-Shahar
Abstract: Based in positive psychology, this book teaches readers how to live a more fulfilling life.

The Happiness Trap: How to Stop Struggling and Start Living

Author: Russ Harris
Abstract: This book will help readers with acceptance and how to live a more personally meaningful life.

How to Stubbornly Refuse to Make Yourself Miserable About Anything-Yes, Anything!

Author: Albert Ellis
Abstract: This book teaches the basic philosophy of Rational Emotive Behavior Therapy- that people make themselves upset by holding on to irrational beliefs, and that the way to change your feelings is to identify and refute these beliefs. It describes changes in speech, thought, and behavior you can make in order to feel less distressed and can be applied to lots of different troubling feelings.

Man's Search For Meaning

Author: Victor Frankl
Abstract: Internationally renowned psychiatrist, Viktor E. Frankl, endured years of unspeakable horror in Nazi death camps. During, and partly because of, his suffering, Dr. Frankl developed a revolutionary approach to psychotherapy known as logotherapy. At the core of his theory is the belief that man's primary motivational force is his search for meaning.

Quiet: The Power of Introverts in a World That Can’t Stop Talking

Author: Susan Cain
Abstract: This book demonstrates how introverted people are misunderstood and undervalued in modern culture. This book shows how dramatically we undervalue introverts, and how much we lose in doing so.

Rising Strong: How the Ability to Reset Transforms the Way We Live, Love, Parent, and Lead

Author: Brene Brown
Abstract: When we deny our stories, they define us. This book teaches us that when we own our stories, we get to write the ending.

True Refuge

Author: Tara Brach
Abstract: This book will teach you how to cope with distress during difficult times in life. It emphasizes mindfulness/acceptance and self-compassion as coping strategies, as well as provides practical strategies to help cope with distress.

Mindfulness/Meditation

Declutter Your Mind: How to Stop Worrying, Relieve Anxiety, and Eliminate Negative Thinking

Author: S.J. Scott, Barrie Davenport
Abstract: The goal of this book is simple: To teach you habits, actions, and mindsets to clean up the mental clutter that's holding you back from living a meaningful life. The solution is to practice specific mindfulness techniques that create more “space” in your mind to enjoy inner peace and happiness.

Get Out of Your Mind and Into Your Life

Author: Steven Hayes & Spencer Smith
Abstract: This book serves as an introduction to Acceptance and Commitment Therapy (ACT). It teaches readers how to make sense of and accept their painful experiences or suffering.

Mindset Makeover: Making Assertive and Mindful Choices

Author: Steven Schuster
Abstract: This book will help you discover how your mindset is working against you. Aided by scientifically proven research and practices, Mindset Makeover will help improve your critical thinking skills and develop better judgment in battling self-sabotaging thoughts. Learn how to face and solve your problems in a constructive way.

Wherever You Go There You Are

Author: Jon Kabat-Zinn
Abstract: This book serves as an introduction to Mindfulness. It will teach you various mindfulness practices and skills and how to apply these concepts into everyday life.

Coping Skills/Tools

The Adult ADHD Tool Kit: Using CBT to Facilitate Coping Inside and Out

Author: Russell Ramsay & Anthony Rostain
Abstract: This book serves as a coping guide for adults living with ADHD. It does not just present useful coping strategies but also provides specific tactics designed to help readers implement these skills in their daily lives and brings them to life in a user-friendly format. The authors discuss many different settings in which ADHD may cause difficulties, including work, school, matters of physical health and well-being, and the issue of excessive use of technology.

The Anxiety and Phobia Workbook

Author: Edmund J. Bourne
Abstract: The Anxiety and Phobia Workbook can help you make a full and lasting recovery from generalized anxiety disorder, social anxiety, specific phobias, panic attacks, obsessive-compulsive disorder, and other anxiety-related issues. Packed with the most effective skills for assessing and treating anxiety, this workbook can be used to help you develop a full arsenal of skills for quieting worried thoughts and putting yourself back in control.

The I AM Journal: Gratitude and Positive Affirmations Help Your Manifestation

Author: Soul2soullll
Abstract: To be someone different and achieve something different, you have to create new thought patterns, new attitudes, and new expectations with repetitive positive thoughts. Be persistent for at least 21-30 days in which a new habit created.

Who Moved My Cheese?: An A-Mazing Way to Deal with Change in Your Work and in Your Life

Author: Spencer Johnson
Abstract: This profound book from bestselling author, Spencer Johnson, will show you how to anticipate change, adapt to change quickly, enjoy change and be ready to change quickly again and again. Discover the secret for yourself and learn how to deal with change, so that you suffer from less stress and enjoy more success in your work and in life.

Relationships

Getting Past Your Breakup

Author: Susan J. Elliott
Abstract: Want to learn how to turn a devastating loss into the best thing that ever happened to you? This book is the most effective plan for getting permanently past a breakup, getting your confidence back, and opening yourself to true love.

He’s Scared, She’s Scared

Author: Steven Carter & Julia Sokol
Abstract: Commitmentphobia is one of the most discussed romantic dilemmas of our time. It impacts all parts of a relationship. This book is for people who want to become aware of and overcome their fear of commitment.

Eating/Body Image

Health at Every Size

Author: Linda Bacon
Abstract: This is not a diet book. Instead, this book will convince you of the best way to win the war against fat and give up the fight against dieting.

Life Without Ed

Author: Jenni Schaefer & Thom Rutledge
Abstract: This book provides new hope for the disorders that plague millions of women and young girls. It is inspiring, compassionate, and filled with practical exercises to help you break up with your own person E.D. (Eating Disorder).

Overcoming Overeating

Author: Jane R. Hirschmann & Carol H. Munter
Abstract: This book provides a proven, step-by-step plan that doesn't control your eating habits--but cures them, once and for all. It will show you how to give up dieting forever and discover that you actually eat much less without the pressure of restraining yourself from foods you enjoy and sociocultural expectations.

When Women Stop Hating Their Bodies: Freeing Yourself from Food and Weight Obsession

Author: Jane R. Hirschmann & Carol H. Munter
Abstract: This book explores the reasons why women cling to diets, despite overwhelming evidence that diets don’t work. The authors teach us how to think about our problems (instead of eat them) and how “bad body thoughts” are clues to our emotional lives.

Kognito

Concerned about a student or classmate? Visit Kognito's website to learn effective ways to initiate a conversation with fellow students in distress and connect them with support. Follow these steps to get started:

  1. Create a new account (or login if an account is already made)
  2. Use the enrollment key: unlvstudents
  3. Launch “At Risk for Students”

Deferred Action for Childhood Arrivals (DACA) Resources

DACA students at UNLV encounter unique stressors, due to their documentation status. UNLV provides students with a resource coordinator, Mariana Sarmiento Hernandez, for assistance with documentation status for both student and family members. Students may also utilize the Immigration Clinic for legal assistance. Students may also contact Mariana Sarmiento Hernandez for Immigrant Student Support.

DACA Resources Flyer

Suicide Warning Signs

The following factors have been found to be related to the presence of suicidal risk. Please note: no single risk factor can be used to fully assess risk.

  • Threats to hurt or kill self
  • Previous suicide attempts
  • Searching for means of suicide (pills, weapons, other methods)
  • Preoccupation with death/dying
  • Recent losses
  • Hopelessness
  • Dramatic changes in mood
  • Substance use (especially increased use)
  • Feeling as if there are no solutions to problems
  • Withdrawing from social relationships
  • Unable to sleep or sleeping all the time
  • Family history of suicide
  • Impulsivity or poor self-control
  • Health problems (new diagnoses or worsening symptoms)
  • History of psychiatric diagnoses

Coping with Stress Related to Racial Injustice

In light of the current events that are affecting our country today, we want to let you know that CAPS supports inclusion, diversity, and equitable treatment. To our Black Students and community: we recognize your frustration, anger, sadness, grief, and trauma. We support Black lives in the face of all forms of hostility, aggression, and terror. We recognize that current events can be overwhelming and distressing. UNLV CAPS is committed to creating a safe and comfortable space for students of all cultures and identities.