Self Improvement | Extension | University of Nevada, Reno

Skip Navigation Links Extension / Programs / Self Help

Practical self improvement advice you can trust

Providing resources on emotional wellbeing, job skills development, mental health, stress management, relationships and more to help Nevadans thrive.

Featured Programs

Healthy Aging Initiative

Expanded Food and Nutrition Education Program (EFNEP)

Heart & Hope: Family Violence Prevention Program

Featured Brochure

A person helping another through something difficult.

Healthy Steps to Freedom: Gender- Responsive Education Program

Currently, women’s involvement in the correctional system and in substance use disorders (SUD) treatment centers is rapidly outpacing men. Since many applied programs are based on gender-neutral services, designed for men. Gender-responsive education and treatment calls for an emphasis on the treatment needs of women.

All Self Improvement Programs

Career Edge: Teens Taking Charge of Their Future! A Workforce Readiness Program

A workforce readiness program for high school students focused on skill development for workplace and job success. Career Edge provides information and training on interview skills, résumé development, filling out applications, finding job leads and selecting appropriate clothing for the workplace. In addition, many "soft skills" needed in the workplace such as decision-making, teamwork, problem-solving and leadership are integrated throughout the program.

Carson City Community Garden

The Community Garden began in 2001 and allows community members who don’t have room for a vegetable garden to rent a 4-by-16-foot garden bed for $20 a season at a 25-bed garden complex on Beverly Drive east of the cemetery. The price includes water, soil preparation, some seeds and fertilizer.

Expanded Food and Nutrition Education Program (EFNEP)

Many Nevadans suffer from heart problems, are obese or have diabetes. In Nevada, the Expanded Food and Nutrition Education Program is administered by University of Nevada, Reno to engage adults and youth to boost nutrition through building basic skills. Participants learn how to read food labels, save money on groceries, plan meals, safely handle food, make healthy food choices, and be more active.

Healing gardens in Las Vegas

Extension healing gardens essentially become outdoor sanctuaries for people who are hospitalized as well as their families and the staff that works with them.

Healthy Aging Initiative

Using the expertise that Extension offers, from Health & Nutrition and Horticulture to the Family Resilience and Small Business programs and everything in between, the Healthy Aging Initiative can connect you with the resources you need to navigate aging and the aging trend.

A healthy meal: chicken sandwich and grapes on a plate and a glass of water.

Healthy Eating on a Budget

The Healthy Eating on a Budget program has been integrated into the TANF Work Readiness workshop as a SNAP-Ed program. The purpose of the 8-lesson series is to provide SNAP recipients with education on healthy nutrition and physical activity practices, food resource management, food safety and food security.

Healthy Steps to Freedom

Program teaches nutrition and healthy lifestyles that address weight and energy concerns in women with substance abuse issues

Heart & Hope: Family Violence Prevention Program

Program works to promote resiliency, strengthen positive future relationships and stop the domestic violence cycle

Self Help Related News Articles, Fact Sheets, Reports


*A Collaborative Domestic Violence Prevention Program* This factsheet contains a collection of programs to prevent domestic violence and two-day training for law enforcement to understand the many issues surrounding domestic violence. Powell, P., Smith, M., Riley, J., Harmon, A., Ryan, C., and Butler, J. 2010, Extension \| University of Nevada, Reno, FS-10-74
*A comparison of beliefs and attitudes about body image, eating and weight between incarcerated and non-incarcerated females.* This study looks at behavioral health associated with weight concerns, body image, obesity and eating pathologies. Left untreated these may serve as triggers for relapse. The study observed differences in beliefs and attitudes about body image, eating and weight between incarcerated females and non-incarcerated sample. Lindsay, A. 2015, UNLV Dissertation
*A Gender-specific approach to improving substance abuse treatment for women: The Healthy Steps to Freedom (HSF) Program* This study tested the efficacy of a supplemental health and body image curriculum designed for women in substance abuse treatment who report weight concerns called Healthy Steps to Freedom (HSF). Lindsay, A., Warren, C., Velasquez S., & Lu, M. 2012, Journal of Substance Abuse Treatment, 43(1), 61-69.
*A Qualitative Study of the Emotional and Spiritual Needs of Hispanic Families in Hospice* To address the underlying disparities in the cultural, emotional, and spiritual aspects of hospice care, the objective of the present qualitative study was to examine the emotional and spiritual needs of Hispanic patients' families while in hospice. Nuñez, A., Holland, J. M., Beckman, L., Kirkendall, A., & Luna, N. 2017, Palliative and Supportive Care
*All 4 Kids: Healthy, Happy, Active, Fit CD©* Lindsay, A. 2009, UNCE Audio Visual AV-09-01, Copyright American Society of Composers, Authors and Publishers (ASCAP).
*All 4 Kids: Healthy, Happy, Active, Fit DVD©* Lindsay, A. 2009, UNCE Audio Visual AV-09-02
*Breathing Exercises for Stress Reduction* This fact sheet lists out several breathing exercises for anyone to reduce stress. Huluwazu, P. and Daugherty, W. 2001, Extension \| University of Nevada, Reno, FS-01-61
*Bridging the Miles* This special publication explores several ways families can help their children connect when deployment changes family life. Learn what to do before deployment, during deployment, and returning home from deployment. Byington, T., Brownell, T., Hayes, M, Bachman, B. 2007, Extension \| University of Nevada, Reno, SP-07-10
*Conscious Relationships: Understanding Ourselves and Improving Our Interactions* This fact sheet contains extensive information on conscious relations and concepts that involve the concept such as perception, partnerships, and energy. Leigh, G. and Miller, E. 2003, Extension \| University of Nevada, Reno, FS-03-70
*Defining Multicultural Education Multicultural Education Series – No. 1* This fact sheet defines multicultural education by defining culture, looking at dimensions of multicultural education, goals of multicultural education, and many more. Meier, A. 2007, Extension \| University of Nevada, Reno, FS-07-53
*Depression - Exploring Treatment Options* This fact sheet contains information on depression by age group and details on the treatment options and process. Day, P. and Meyer, K. 2000, Extension \| University of Nevada, Reno, FS-00-34
*Depression - Pharmacological Treatment* This fact sheet presents extensive information on commonly prescribed anti-depressant medication and questions to ask when medication is prescribed. Day, P. 2000, Extension \| University of Nevada, Reno, FS-00-35
*Diabetes and Lifestyle Ounce of Prevention* This fact sheet contains information on type 2 diabetes specifically on the risks and ways to prevent risks for diabetes. Leontos, C. 2002, Extension \| University of Nevada, Reno, FS-02-48
*Differences in Human Energy Fields* This fact sheet has extensive information on the history and procedures of human energy field research. Learn more about the statistical measure of several groups and the meaning behind the results to use in one's life. Leigh, G., Leigh, C., and Polonko, K. 2003, Extension \| University of Nevada, Reno, FS-03-68
*Domestic Violence: An Overview* The purpose of this publication is to help readers understand the dynamics of IPV, by providing an overview of various forms of control exhibited toward victims. As Nevada nortoriously ranks high in reports of IPV, understanding how IPV impacts our communities is crucial in developing strategies to address it. Powell, P. 2011, Extension \| University of Nevada, Reno, FS-11-76
*Drinking Alcohol and Using Pesticides Don’t Mix* This fact seet will inform you on the reasons being avoiding mixing drinking alcohol and using pesticides to prevent possible health risks. Johnson, W. 2007, Extension \| University of Nevada, Reno, FS-07-01
*Dying to Be Thin, How Far Will You Go? Body Image and Cultural Standards of Beauty.* Lindsay, A. & Velasquez, S. 2007, UNCE Fact Sheet FS-07-47.
*Evaluation of a Domestic Violence Program for Law Enforcement* This fact sheet contains information on evaluation training methods for a domestic violence program aimed at law enforcement. This includes cadet demographics and a table that has topics used to evaluate cadet training. Powell, P., Smith, M., Riley, J., Harmon, A., Ryan, C., and Butler, J. 2010, Extension \| University of Nevada, Reno, FS-10-75
*Facts About Shaken Baby Syndrome (SBS)* This fact sheet explains in great detail the harmful effects and consequences of Shaken Baby Syndrome (SBS). Kock, J. 2007, Extension \| University of Nevada, Reno, FS-07-48
*Food Safety for Children, Pregnant Women, Older Adults, and those with Impaired Immune Systems* This fact sheet provides great insight into multiple ways to handle food to make it safe for children, pregnant women, older adults, and people with impaired immune systems. Learn more about storing, preparing, cooking food, foodborne illness, etc. Wilson, M. 2000, Extension \| University of Nevada, Reno, FS-00-37
*Food Safety Tips for Nevada Child Caregivers* This publication will help you to learn more about what caregivers should look for during the preparation of food to prevent foodborne illness. Omaye, S. and Wilson, M. 2007, Extension \| University of Nevada, Reno, FS-07-28
*For New Breastfeeding Mothers: What You Need to Know About Supplementing With Infant Formula* This fact sheet contains several questions and answers on supplementing breastfeeding with infant formula. Sigman-Grant, M. 2013, Extension \| University of Nevada, Reno, FS-13-16
*For the Health Professional: Birthing Practices Affect Breastfeeding Outcomes* This fact sheet briefly describes the impact of selected common routines practiced during labor and following birth that may influence breastfeeding outcomes. Sigman-Grant, M. 2013, Extension \| University of Nevada, Reno, FS-13-19
*For the Health Professional: Infant Formula IS NOT the Same as Breast Milk* This fact sheet presents a comprehensive (but not complete) list of human milk components to help show the great differences between infant formula and human milk components. Sigman-Grant, M. 2013, Extension \| University of Nevada, Reno, FS-13-17
*Get Ready, Get Set, Let’s Go!* A variety of tips on how to get more active in your life, whether you want to start slow or jump right into exercises. Lindsay, A. & Constantino, N. 2008, UNCE Fact Sheet FS-08-35
*Giving R Best 2 Kids: Development & Behavior - Biting* This fact sheet explains the many things parents can do and say to kids when they start biting. Byington, T. 2006, Extension \| University of Nevada, Reno, FS-06-81
*Have it Your Weigh! Portion Sizes & Dining Out* Learn about healthy eating by understanding choosing sensible portions when dining out or at home and healthful menu choices from restaurants. Lindsay, A., Wilson, M., & Velasquez, S. 2007, UNCE Fact Sheet FS-07-46.
*Healthy Steps to Freedom: A Health and Body Image Curriculum.* Lindsay, A. & Velasquez, S. 2009, UNCE Curriculum Material CM-09-02
*Healthy Steps to Freedom: Gender- Responsive Education Program* Currently, women’s involvement in the correctional system and in substance use disorders (SUD) treatment centers is rapidly outpacing men. Since many applied programs are based on gender-neutral services, designed for men. Gender-responsive education and treatment calls for an emphasis on the treatment needs of women. Lindsay, A. 2021, Extension, University of Nevada, Reno, Brochure
*Healthy Weight Loss* This fact sheet contains information on ways to start losing weight in a healthy manner. Learn ways to do it yourself or register a dietitian to help you along with your program. Wilson, M. 2000, Extension \| University of Nevada, Reno, FS-00-36
*Heart & Hope Frequently Asked Questions* Frequently asked questions of the Heart & Hope domestic violence program Baker-Tingey, J. 2021, Extension, University of Nevada, Reno, Blog Post
*Heart & Hope Law Enforcement Training* Details regarding law enforcement training for the Heart & Hope domestic violence program. Baker-Tingey, J. 2021, Extension, University of Nevada, Reno, Blog Post
*How Judgers and Perceivers Can Accept, Respect, and Embrace Human Differences* This fact sheet provides information on how judgers and perceivers can accept, respect, and embrace human differences by looking at judgers' and perceivers' tendencies and how to work out differences. Leigh, G. and Miller, E. 2006, Extension \| University of Nevada, Reno, FS-06-101
*Kangaroo Mother Care Within the First Hour After Birth* This fact sheet contains several questions and answers that a mother could have when their infant is born. Sigman-Grant, M. 2013, Extension \| University of Nevada, Reno, FS-013-18
*Keys of Successful Parenting: Care for Self* This fact sheet provides several positive and negative ways to cope with stress for oneself and family members. Brown, R. and Killian, E. 2004, Extension \| University of Nevada, Reno, FS-04-41
*Living With Celiac Disease* This fact sheet contains detail on celiac disease and the diet one must main as a result. Learn several other topics such as dermatitis herpetiformis, gluten-free menu and many more. Seymour, K. and Wilson, M. 2006, Extension \| University of Nevada, Reno, FS-06-15
*Managing High Blood Pressure* This fact sheet contains several ways to reduce one's blood pressure for a healthier life. Wilson, M. 2005, Extension \| University of Nevada, Reno, FS-05-49
*Minding Your Minerals* This fact sheet contains answers to common questions that revolve around minerals such as calcium, iron, and fluoride. Wilson, W., Scott, B. 2004, Extension \| University of Nevada, Reno, FS-04-52
*Money Sense for Your Children - The Spending Plan* This fact sheet is lesson 4 of the Money Sense for Your Children and will explore money management and how to create a spending plan by understanding the needs and wants of children. Koehler, C., Crites, A., Behal, P., and Horton, S. 2006, Extension \| University of Nevada, Reno, FS-06-96
*Money Sense for your Children - The Pressures of Advertising* This fact sheet contains a variety of information on how children can learn more about money and advertising. Koehler, C, Crites, A., Behal, P., and Horton, S. 2007, Extension \| University of Nevada, Reno, FS-07-19
*Nevada substance abuse treatment providers – Assessing the needs & characteristics of female clients in recovery.* Lindsay, A. & Velasquez, S. 2012, UNCE Special Publication SP-12-09
*Nevada’s health and nutrition needs – Preferred methods of health information delivery.* Seymour, K., Spears, K., Lindsay, A., Collins, C., Leontos, C., Sigman-Grant, M., Wilson, M. & Woodson, J. 2009, UNCE Special Publication SP-09-18
*Orders of Protection: Domestic Violence* The purpose of this fact sheet is to describe what an Order of Protection is, the process followed to obtain one, and the need to report order violations. Powell, P. and Smith, M. 2012, Extension \| University of Nevada, Reno, FS-12-07
*Pick of the Crop Oranges* This fact sheet contains extensive information on oranges facts and dishes anyone can try. Wilson, M. 2011, Extension \| University of Nevada, Reno, FS-11-24
*Pre-Diabetes* This fact sheet answers several questions about pre-diabetes such as the risks, foods to eat, physical activity, habits, etc. Leontos, C. and Plasencia, J. 2004, Extension \| University of Nevada, Reno, FS-04-65
*Pre-Kindergarten Math Concepts* This fact sheet provides a quick overview of pre-kindergarten math concepts and more. Bixler, M. 2006, Extension \| University of Nevada, Reno, FS-06-91
*Preventing Falls in Your Home* This fact sheet contains extensive information on ways to prevent the risk of falling in one's home. Collins, C. and Petermeier, H. 2007, Extension \| University of Nevada, Reno, FS-07-24
*Reducing Your Risks of Crime Victimization in the Community* This fact sheet contains information on victimization in the community and how to reduce the risks of the crime by understanding possible dangers when walking/shopping, using a purse, keys, etc. Lindsay, A. 2001, Extension \| University of Nevada, Reno, FS-01-13
*Sadness, Anxiety, and Experiences with Emotional Support among Veteran and Non-Veteran Patients and their Families at the End of Life* Although many veterans are progressing into older adulthood and a substantive subset of people who die each year in the United States served in the military, there is limited evidence on the role of military service at the end of life. Holland, J., Currier, J., Kirkendall, A., Keene, J., Luna, N. 2014, Journal of Palliative Medicine. 17:6, 708-711
*Safely Feeding Babies and Infants* This fact sheet contains information regarding parents' options for feeding babies and infants. Learn more about keeping clean and serving breast milk/formula and when should it be discarded. Sigman-Grant, M. 2001, Extension \| University of Nevada, Reno, FS-07-22
*School-based prevention programs. In G.L. Fisher & N.A. Roget (eds.). Encyclopedia of Substance Abuse Prevention, Treatment, and Recovery (pp. 803-806)* The scope includes behavioral addictions such as eating disorders, gambling and compulsive shopping. Preparation of the profession is heavily featured in numerous articles on standards, training, ethics and professional organizations. Luna, N. (2009). In G.L. Fisher & N.A. Roget (eds.) 2009, Thousand Oak, CA: Sage.
*Shaken Baby Syndrome (SBS)* This fact sheet explains what Shaken Baby Syndrome (SBS) is and serval ways to prevent it. Kock, Jo. 2007, Extension \| University of Nevada, Reno, FS-07-49
*Substance abuse prevention specialist training (SAPST) manual* Grounded in current research and SAMHSA’s Strategic Prevention Framework, this foundational training helps practitioners develop the knowledge and skills needed to plan, implement, and evaluate effective, data-driven programs and practices that reduce behavioral health disparities and improve wellness. Luna, N., Hogan, J.A., Gabrielsen, K., Fisher, G., & Grothaus, D. 2000, University of Nevada, Reno
*Substance abuse prevention: The intersection of science and practice* This cutting-edge book responds to the growing need for a textbook that addresses the rapid development of the substance abuse prevention profession. Hogan, J. A., Gabrielsen, K., Luna, N., & Grothaus, D. 2003, Pearson
*Sudden Infant Death Syndrome (Sids) In Southern Nevada* This Curriculum material explains the Sudden Infant Death Syndrome (SIDS) by defining the syndrome, listing important facts, and many more. Kock, J. 2004, Extension \| University of Nevada, Reno, CM-04-03
*The Amazing Nutritious Papaya* This fact sheet contains extensive information on papaya facts and dishes anyone can try. Wilson, M. 2011, Extension \| University of Nevada, Reno, FS-11-25
*The hard truth about domestic violence* Intimate partner violence doesn't discriminate. It can happen to anyone. Learn more about its impacts on victims, survivors and the economy, and find local and national resources. Andrews, A. 2019, Nevada Today
*The Medical Cost of Domestic Violence* What is typically igonored is the financial cost domestic violence places on society, in terms of housing, child care, employment and criminal justice services C. Powell, P. Powell, J. Baker-Tingey 2018, Extension \| University of Nevada, Reno FS-18-02
*The Unbelievable Kiwi* This fact sheet contains extensive information on kiwi facts and dishes anyone can try. Wilson, M. 2011, Extension \| University of Nevada, Reno, FS-11-23
*Valuing Vitamins* This fact sheet contains answers to questions that revolve around vitamins such as the foods to prepare, vitamins to take, etc. Wilson, W. and Scott, B. 2004, Extension \| University of Nevada, Reno, FS-04-55
*Washoe County Radon Potential Map - 2018* Use this map to find out the potential of radon exposure in Washoe County homes. Howe, S. 2019, Extension \| University of Nevada, Reno. IP
*Washoe County-Reno area Radon Potential Map - 2018* Use this map to find out the potential of radon exposure in Washoe County-Reno/Sparks area homes. Kelly, C. 2022, Extension \| University of Nevada, Reno. IP
*Ways Introverts and Extraverts Can Accept, Respect, and Embrace Human Differences* This fact sheet provides information on how introverts and extroverts can accept, respect, and embrace human differences by looking at introverts' and extroverts' tendencies and how to work out differences. Leigh, G. and Miller, E. 2006, Extension \| University of Nevada, Reno, FS-06-98
*Ways Thinkers and Feelers Can Accept, Respect, and Embrace Human Differences* This fact sheet provides information on how thinkers and feelers can accept, respect, and embrace human differences by looking at thinkers' and feelers' tendencies and how to work out differences. Leigh, G. and Miller, E. 2006, Extension \| University of Nevada, Reno, FS-06-100
*Weighing in on Fat: Using a Pedometer, A Guide to Help Step it Up* Lindsay, A. & Velasquez, S. 2008, Extension \| University of Nevada, Reno, FS-08-49.
*Weight-related concerns related to drug use for women in substance abuse treatment: Prevalence and relationships with eating pathology.* This study examined two intertwined issues: (1) the prevalence and nature of weight-related concerns related to drug use and (2) whether women who endorse weight-related concerns related to drug use differ from those without weight-related concerns on body dissatisfaction, eating pathology and thin internalization. Warren, C., Lindsay, A., White, E., Claudat, K., & Velasquez, S. 2012, Journal of Substance Abuse Treatment 44(5), 494
*What a Girl Wants! What a Girl Needs! Living Healthy without Methamphetamine.* This fact sheet provides extensive detail on the needs and wants for girls to live healthily. Learn about different ways to track issues and suggestions to change one's lifestyle. Lindsay, A. & Velasquez, S. 2007, UNCE Fact Sheet FS-07-45
*What is Obesogenic Environment?* The obesogenic environment comprises factors in our environment that support being obese. This fact sheet will define obesogenic environment. Powell, P., Spears, K., and Rebori, M. 2010, Extension \| University of Nevada, Reno, FS-10-11