MENTAL HEALTH MATTERS: RESOURCES FOR GRAD STUDENTS

Grad School Guide | Melissa Mertsis and Jaime Meier

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CW: anxiety, depression, therapy 

Grad school is full of many wonderful moments that make us excited to enter the field and at times it can also feel overwhelming and difficult to get the most out of classes without the proper support. Accessing Mental Health services, in particular, can feel daunting, so Melissa and I are here to share resources that can be utilized at the iSchool, University of Toronto, and off-campus. One of the most important things in ensuring your success is finding a resource that works well for you — whether that be a psychologist, a counsellor, or an app-based service. We have either personally used and benefited from these services, had friends benefit from them, or have heard stellar recommendations from others.

Feelin' like this lately? We've got your back.

The iSchool offers support via student services and an embedded counsellor. When you’re struggling with your mental health, school can quickly become overwhelming. Thankfully there are many great folks at student services who can help out! For example, Sherry Dang, the MI and MMSt academic advisor, is a great contact to have in mind if you need support or assistance with academic planning, academic progress, financial aid, and scholarships. If you are having a tough time managing deadlines, she is wonderful at taking the time to discuss your options and find a solution that works. If you’re looking to reach out to the iSchool for a different reason, here is a list of all the contacts who are always happy to help whenever they can. The iSchool also has an embedded counsellor, Tracey Doyle, who can help MI/MMSt students for FREE with transition issues, anxiety and depression, and much more! She can be booked through the Health and Wellness Centre.
 
The University of Toronto also has a great variety of resources, such as Navi, a new app that helps UofT students find mental health resources on and off-campus based on their specific needs. Not only does it provide possible sources for therapy and counselling, but also “tips, strategies, programs, and resources.” The Health and Wellness Centre also offers everything from short-term counselling to psychiatric care. I personally attend the centre and would encourage anyone with any interest or questions to call their wonderful receptionist team and they can get you booked in where you need to be.

Our reaction because MMSt has such great in-house support!

Other than student services and Navi, all of these resources cost money. Luckily, student benefits through the UTGSU cover $500 worth of psychologists and therapists per year. Not to mention that OHIP covers psychiatry services because they are doctors able to prescribe medicine. While these forms of payment have worked for Melissa and I, make sure to talk to your psychiatrist’s/therapist’s office to ensure that you are on the same page about billing and coverage.

If you’re interested in going outside of the University of Toronto for mental health support and assistance, there are a ton of options for you to explore. If you’re not ready to see a professional yet (which is okay!) there are some great resources to check out on your own. BounceBack is a free online resource offered by the Canadian Mental Health Association, “designed to help adults and youth manage low mood, mild/moderate depression and anxiety, stress, [and] worry.” Video topics include problem-solving, balanced thinking, and how to deal with unhelpful behaviour, and are offered in 7 different languages! These videos were a great segway into getting comfortable with getting help. 

If you're feeling stressed, anxious, or alone, chances are someone else is too! 

Check in on your pals to see how they're holding up.

If you’re ready to start getting support outside of your own means, there are a number of ways to find someone to connect with. Shift Collab helps you connect with therapists virtually, offering 15 minute free meet-and-greets with their practitioners to make sure you are a good fit before getting started. They also have compiled a “Starting Therapy” package which is a great resource to reference when you’re first starting out. Good2Talk is another confidential support service for students in Ontario (and Nova Scotia!) offering phone counselling, or text-based support if you’re in crisis. ConnexOntario also offers support on the phone, over email, or online chat. Hope for Wellness Helpline and Talk4Healing are similar services geared towards Indigenous folks, so make sure to check those out if you’re looking for someone to talk to.

Online psychology databases like Psychology Today, Toronto Psychotherapy Group, and Ontario Society of Registered Psychotherapists are all good starting points when trying to find a therapist. These databases allow you to read about a ton of practising professionals, sort by specialization, availability, and more. The UTGSU also has a list of walk-in counselling resources that do not require appointments or fees; just be sure to check on their COVID policies before going! Although most professionals, in our experience, offer free consultations, there are hourly charges associated with seeing a therapist or counsellor. Be sure to check out pricing, affordability, and government or benefit coverage before committing! The Canadian Association for Mental Health has a document describing the differences between OHIP-covered assistance and paid assistance that may be helpful.

Taking care of your mental health can be a lot sometimes, but keep pushing through — you can do it!

If you’re looking to get started on your own mental health journey, whether within the University of Toronto, the Faculty of Information, or externally, there are a few things to keep in mind. First and foremost, give yourself a pat on the back! Taking care of your mental health is a hard thing to accomplish, and admitting you might need some support is even harder. Second, patience is key. Take your time reaching out and testing multiple providers to find what is best for you; don’t give up! As we mentioned at the beginning of the article, different resources work for different people. Find what works best for you and focus on that. Your mental health is important — we hope you have a chance to explore some of the resources we've shared today!

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If you are in crisis or physical danger call 911. 
You may also contact a Telehealth Ontario nurse at 1-866-797-000, or contact Distress Centres of Toronto at 416-408-HELP (4357). 
Telecare can be contacted at 416-920-0497 and offers service in Mandarin & Cantonese.
Other crisis contacts can be found here.