UCS

Self-Help Library

Please enjoy this "self-help" section of our website.  Please keep in mind that, although the resources and materials offered here are to support students in decreasing distress and growing in areas of functioning and identity, they are not meant to replace professional support, when needed.  If you are experiencing distress and are in need of support, please call our center to schedule a first appointment.  If experiencing an urgent matter, please use our walk-in crisis services by coming into our center (no appointment needed) between 8:00 a.m. and 5:00 p.m. during weekdays.  You can also speak with a crisis counselor on the phone during after-hours (including weekends) by dialing (818)677-2366 and selecting option 3.  If you are experiencing a life-threatening, medical, or psychiatric emergency, please call 911 or go to the nearest emergency room.

Academic Success

Alcohol and Other Drugs/Addiction

Book

Buzzed: The Straight Facts About the Most Used and Abused Drugs from Alcohol to Ecstasy (5th Edition), by Cynthia Kuhn, Scott Swartzwelder, and Wilkie Wilson

Resources

Al-Anon Support groups for loved ones of individuals struggling with substance use.

Alcoholics Anonymous

Crystal Meth Anonymous

Marijuana Anonymous

Narcotics Anonymous

Klotz Student Health Center Self-Assessments  Anonymous and in-depth self-assessments you can take to learn more about alcohol and marijuana use.

eCHECKUP To Go-Alcohol

eCHECKUP To Go-Marijuana

National Institute on Drug Abuse

Substance Abuse and Mental Health Services Administration (SAMHSA)

SAMHSA’s National Helpline: A free, confidential, 24/7, 365-day-a-year treatment referral and information service (in English and Spanish) for individuals and families facing mental and/or substance use disorders. (800)662-HELP (4357)

SAMHSA’s Online Substance Use Disorder Treatment Locator

Videos

Addiction in the Age of Brain Science: Markus Heilig at TEDxNorrköping – YouTube 

Carson’s Story, A Young Man’s Life and Death: Awake Awake Alive – YouTube Safety education about the signs and dangers of alcohol poisoning.

Chasing the Dragon: The Life of an Opiate Addict – YouTube A documentary aimed at educating students and young adults about the dangers of addiction.

Nuggets: FilmBilder – YouTube A powerful cartoon depicting potential risks of substance misuse.

Anger Management

Anxiety/Stress Management

Apps

Calm app Relaxation and meditation app to assist the user with sleep, meditation, and relaxation.  Options to customize the experience include nature scenes and sounds, music and other cues.  App can be used anytime, including while relaxing, sleeping, working, or studying. 

iChill app – Trauma Resource Institute App informs user about the effects of stress on us and our functioning.  Provides exercises to asses the user in decreasing and self-regulating stress levels.

Headspace app Meditation app that can help the user with reducing stress, anxiety, depression, aggression and help increase focus and improve sleep, compassion, mood, relationships, and more!

Articles

Anxiety – Psychology Today

5 Truths About Anxiety to Help You Stay Present – PsychAlive 

How to Deal With An Anxiety Attack – Thrive Global 

Panic Attacks: What You Need to Know – PsychAlive 

Why Am I Always Like This? – Thrive Global

Worrying Less in 5 Steps – PsychAlive 

Videos

Afraid of People: Freedom From Fear – YouTube A Social Anxiety Documentary

Dealing With Difficult Thoughts, Mental Brakes to Avoid Mental Breaks: Steven Hayes at TEDxDavidsonAcademy – YouTube 

¿La Ansiedad, Qué es, y Cuál es su Función?: PsicoActiva – YouTube (SPANISH VIDEO)

¿Qué es la Ansiedad? – PsicoActiva (SPANISH VIDEO)

The Happiness Trap, Evolution of the Human Mind: Russ Harris – YouTube

The Sympathetic and Parasympathetic Nervous Systems: Russ Harris – YouTube

Three Meanings of Freeze: Russ Harris – YouTube

Autism Spectrum

Basic Needs

Behavioral Addiction

Couples

Dating and Relationships

Depression

Disability

Eating Disorders

Financial Stress

First-Generation College Students

Grief and Loss

International Students

LGBTQIA+

Parenting

Racial Justice and Ally Resources

Websites

Black Lives Matter

In Response to Race-Related Violence – The University of Illinois at Chicago, Counseling Center

Racial Trauma, Resiliency and Ally Resources – CSU San Marcos, Counseling Services

Articles

DiAngelo, Robin. (2012) Nothing to add: A challenge to white silence in racial discussions. From: Understanding and Dismantling Privilege, the official journal of the White Privilege Conference, a program of the Matrix Center for the Advancement of Social Equity and Inclusion.

Books

About Race Relations in America

Open Season: Legalized Genocide of Colored People (Ben Crump)

Between the World and Me (Ta-Nehisi Coates)

The Black and the Blue: A Cop Reveals the Crimes, Racism, and Injustice in America’s Law Enforcement (Horace and Harris)

How to Be an Antiracist (Ibram X. Kendi)

Stamped: Racism, Antiracism, and You (Reynolds and Kendi)

The New Jim Crow: Mass Incarceration in the Age of Colorblindness (Michelle Alexandar) 

About Race and the Church/Faith

Rediscipling the White Church: From Cheap Diversity to True Solidarity (David Swanson)

The Color of Compromise: The Truth about the American Church’s Complicity in Racism (Jemar Tisby)

Just Mercy: A Story of Justice and Redemption (Bryan Stevenson)

Divided by Faith: Evangelical Religion and the Problem of Race in America (Emerson and Smith)

About Whiteness and Privilege

White Fragility: Why It’s So Hard for White People to Talk about Racism (Robin DiAngelo)

Raising White Kids: Bringing Up Children in a Racially Unjust America (Jennifer Harvey)

White Rage: The Unspoken Truth of Our Racial Divide (Carol Anderson)

Waking Up White, and Finding Myself in the Story of Race (Debbie Irving)

About Healing Racial Trauma

Healing Racial Trauma: The Road to Resilience (Shelia Wise Rowe)

The Inner Work of Racial Justice: Healing Ourselves and Transforming Our Communities Through Mindfulness (Magee and Kabat-Zinn)

Post Traumatic Slave Syndrome: America’s Legacy of Enduring Injury and Healing (Dr. Joy Degruy)

Urban Trauma: A Legacy of Racism (Dr. Maysa Akbar)

Videos

Are you racist? ‘No’ isn’t a good enough answer, video – The Guardian

Podcasts

Brene with Ibram X. Kendi on How to Be an Antiracist – Unlocking Us, Brene Brown Podcast

Social Media

Black Lives Matter - Instagram Official Page

Black Lives Matter, Los Angeles Chapter - Instagram Official Page

Black Lives Matter: Accounts you need to follow and learn from - Happiful

Five Art Accounts to Follow on Instagram Now - The New York Times

Streaming Films/Documentaries

Amazon Prime

After Selma (2019)

Answering the Call (2016)

Back to Natural (2019)

February One: The Story of the Greensboro Four (2003)

I Am Not Your Negro (2017)

Just Mercy (2019)

Sis, You Okay? (2017)

Tell Them We Are Rising: Historically Black Colleges and Universities (2017)

The Uncomfortable Truth (2017)

Netflix

13th (2016)

LA 92 (2017)

The Death and Life of Marsha P. Johnson (2017)

Time: The Kalief Browder Story (2017)

Self-Esteem

Self-Harm

Sexual Assault

If you are in immediate danger call 9-1-1

If you have experienced sexual assault, domestic/dating violence, and/or stalking, it is important to remember that you are not responsible for what happened - it is not your fault. The only person who could have prevented the act of violence was the perpetrator. When beginning the healing process, it can be helpful to choose to be with people who will believe what you say and support you. Whether you want to talk about your experiences or not, there are many people and resources that can help in your recovery.

It is completely normal to not know if you want to report an incident of sexual assault, dating/domestic violence, or stalking.  It is your right to be provided with information to help you make that informed decision. CSUN's Campus Care Advocate (see below) can help you sort out your options and can accompany you to get medical attention as well as to any proceedings related to the sexual misconduct. 

Resources

CSUN Campus Care Advocates (affiliated with Strength United)
Danielle Samuel & Ally Strait
Klotz Student Health Center, 2nd Floor, Room 201
(818) 677-7492
Northridge, CA 91325

The Campus Care Advocates are a confidential resource on campus for students, faculty, and staff who wish to discuss any matters related to sexual violence, relationship abuse, domestic violence, gender based harassment, and stalking. The Campus Care Advocates can provide emergency and ongoing support services for victims/survivors, including crisis support; advocacy and accompaniments to medical, legal, law enforcement, and Title IX proceedings; counseling; assistance with campus accommodations; and referrals to community resources.

Strength United
24/7 Crisis Line: (818) 886-0453 or (661) 253-0258
Strength United - Sexual Assault Advocacy & Counseling
Strength United - Facebook page

Strength United is a chartered center of California State University, Northridge (CSUN), which provides comprehensive Sexual Assault Advocacy and Counseling.

Survivors of sexual violence choose to file or not file a report for many different reasons. There is no one right choice. If you would like to talk to someone first about what is involved in the various processes of reporting, a confidential counselor at Strength United is available 24 hours a day at 818-886-0453 OR 661-253-0258.   You can also talk to the Campus Care Advocate about this.  Strength United advocates and Campus Care Advocates are also available to accompany you if you choose to make a report to CSUN Police Services, CSUN’s Title IX Coordinator, CSUN’s Office of Student Affairs, or the appropriate law enforcement agency.

University Counseling Services (Confidential Resource)
(818) 677-2366, Option 1 - to make an appointment
(818) 677-2366, Option 3 - for crisis/urgent care services 24/7

University Counseling Services (UCS) offers confidential support and counseling for students experiencing personal difficulties as a result of having experienced an incident of sexual harassment, sexual assault, domestic/dating violence, and/or stalking. Professional counseling staff, licensed psychologists, or therapists with experience in trauma response and healing are available to assist students with personal counseling.

CSUN Police Department
CSUN Police Department - Rape and Sexual Violence
Campus Police: (818) 677-2111

Reporting to CSUN’s Department of Police Services and/or local police is an option at any time.  If you choose not to report to the police immediately following a sexual violence incident, you can still make a report at a later time.  However, with the passage of time, the ability to gather evidence to assist with criminal prosecution may be limited.  Depending on the circumstances, the police may be able to obtain a criminal restraining order on your behalf.

To report an incident to CSUN’s Department of Police Services, call 818-677-2111.

For more information and resources, including how to make an anonymous report, please visit CSUN Police Department's Rape and Sexual Violence page.  

 If you are not sure who to contact or would like help in making the report, you can call 818-677-2077 to speak with your Campus Title IX Coordinator.

Title IX Coordinator
Barrett Morris
Office of Equity and Diversity
University Hall 285
(818) 677-2077

The University has designated a Campus Title IX Coordinator to monitor and oversee all matters related to discrimination and harassment on the basis of gender/sex.  The Title IX Coordinator is available to explain and discuss your right to file a criminal complaint; the University’s relevant complaint process and your right to receive assistance with that process, including what an investigation entails; how confidentiality is handled; available resources, both on and off campus; and other related matters. Students who have experienced sexual violence are encouraged to seek immediate assistance from police and healthcare providers for their physical safety, emotional support and medical care. The Title IX Coordinator is available to assist you in notifying university police, if you wish. University police can escort you to a safe place and transport you to a hospital or a sexual assault response center for a medical examination, if needed. The Title IX Coordinator can also provide you access to a confidential care advocate. You are strongly encouraged to seek assistance from the Title IX Coordinator who can provide you with information on your options, rights and remedies.

Visit Equity and Diversity Title-IX webpage for more information and resources for sexual violence prevention and awareness.

Academic Accommodations

We know that experiencing these issues can affect many aspects of a student’s life. The goal is to remedy the effects on students as much as possible and support them in being successful in their education. The Title IX Coordinator can work with departments in arranging academic accommodations.

Klotz Student Health Center
(818) 677-3666

The Klotz Student Health Center (SHC) is committed to providing students with physical and emotional care following incidents of sexual assault, domestic/dating violence, and stalking. During clinic hours, students can be seen by medical professionals specially trained to care for students who have experienced these issues. Depending on the circumstances, medical services may include emergency contraception, STI testing, pregnancy testing, and antibiotics to treat a potential infection. For full forensic exams free of charge, the SHC will help the student make arrangements to receive the full examination at the Northridge Center for Assault Treatment Services (CATS) in Van Nuys.  A forensic exam may be performed that can preserve evidence in case the student would like to report the incident at a later time. In addition, they can provide access to resources, including referrals to on- and off-campus support services.  To contact the Klotz Student Health Center, please call 818-677-3666.

Housing Accommodations

Many students who have experienced sexual harassment, sexual assault, domestic/dating violence, and/or stalking no longer feel safe within their current living situation. The Title IX Coordinator can assist students with a variety of options for housing modifications depending on the circumstances.  To discuss possible options, call the Title IX Coordinator at 818-677-2077.

Additional Resources

RAINN - Rape, Abuse, & Incest National Network
24/7 National Hotline: (800) 656-HOPE (4673)
Resources, Live Chat available

Peace Over Violence - Rape & Battery Hotline
24-hour Hotlines: (213) 626-3393 or (626) 793-3385

Santa Monica Rape Treatment Center
(310) 319-4000

Crisis Text Line
Text HOME to 741741 for free, 24/7 crisis support for anyone in the US via text

National Sexual Violence Resource Center

Family Justice Center
24-Hour Support, Referral, and Response Line: (818) 886-0453 or (661) 253-0258

Articles

HelpGuide - Recovering from Rape and Sexual Trauma

RAINN - Reporting to Law Enforcement

RAINN - How Can Therapy Help?

RAINN - Staying Safe on Campus

SARSAS - Self Help Guide

The University of Tennessee, Knoxville, Counseling Center - For Male Survivors of Sexual Assault

Articles on Self-Care

NEDA - You Are Not Alone: Self-Care Tips and Resources for Survivors for Sexual Assault

RAINN - Self Care After Trauma

The University of Iowa - Rape Victim Advocacy Program - What is "self-care"?

Sleep

Suicide Prevention