Resources
- How to learn progressive muscle relaxation: https://www.anxietycanada.com/sites/default/files/MuscleRelaxation.pdf
- How to learn calm breathing: https://www.anxietycanada.com/sites/default/files/CalmBreathing.pdf
- Sleep Hygiene from Anxiety Canada: https://www.anxietycanada.com/sites/default/files/SleepDiary.pdf
- Guided script on how to carry out a body scan relaxation technique on yourself - Body scan: https://anxietycanada.com/wp-content/uploads/2019/08/Body_Scan.pdf?_ga=2.134314802.235546113.1617721298-389702347.1617721298
- Video for progressive muscle relaxation - https://www.youtube.com/watch?v=Z21Xslddz3Y
- Video for box relaxation breathing - https://www.youtube.com/watch?v=tEmt1Znux58
- Breath - five minutes can change your life | Stacey Schuerman | TEDxChapmanU: https://www.youtube.com/watch?v=hFcQpNr_KA4
- The Power of Mindfulness - What You Practice Grows Stronger | Shauna Shapiro | TEDxWashingtonSquare: https://www.youtube.com/watch?v=IeblJdB2-Vo
- The Honest Guys – Guided Meditation: https://www.youtube.com/watch?v=6p_yaNFSYao
- The Honest Guys – Simple Guided Breathing: https://www.youtube.com/watch?v=kzzb3jHhgeU
- The Honest Guys – Guided Meditation on Relieving Anxiety and Releasing Negative Thoughts: https://www.youtube.com/watch?v=aKYI24ed77E
- Suicide Prevention – Canadian Public Health: https://www.canada.ca/en/public-health/services/suicide-prevention/warning-signs.html
- Understanding Stress Response – Harvard Medical: https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
- Mental Health Continuum – The Working Mind: http://www.workingmind.ca/continuum-self-check
- Managing Stress and Anxiety – CDC: https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html
- Stigma and Discrimination – Ontario: CMHA https://ontario.cmha.ca/documents/stigma-and-discrimination/
- Nurtured by Nature – American Psychological Association: https://www.apa.org/monitor/2020/04/nurtured-nature
- The Power of Positive Thinking: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950
- The Lifeline Canada – Positive Thinking: https://thelifelinecanada.ca/pattern-interrupt/image-gallery-2/?utm_source=google&utm_medium=cpc&utm_term=positive%20affirmations&utm_content=!acq!v3!45462121184_kwd-298084147362__339116950260_g_c__&utm_campaign=Branded+-+Canada&gclid=EAIaIQobChMI4t-14YmQ8AIVC4nICh2OeQtvEAAYASAAEgLqXPD_BwE
- Preventing Cyber Bullying Resources: https://www.sunshinebehavioralhealth.com/resources/preventing-cyberbullying/
- From Cyberbully To Thoughtful: https://prezzies.com/from-cyberbully-to-thoughtful-parents-guide
- Mindfulness & Wellbeing Courses: https://www.futurelearn.com/subjects/psychology-and-mental-health-courses/mindfulness-wellbeing
- AddictionHelp.com: https://www.addictionhelp.com/about-us/resources/
HELPLINES AND SERVICES ACROSS ONTARIo
When you are depressed your feelings appear to be so overwhelming and permanent, but with the right help and in time things will get better. There are many services out there who want to support and help you during this difficult time.
- Canada Suicide Prevention Service - Open 24-7: Call 833-456-4566 or text 45645
- Good2Talk Helpline: Call 1-866-925-5454 or text GOOD2TALKON to 686868.
- Children’s Mental Health Ontario Centres (100 member organizations operating in every region in Ontario, providing treatment and support to children, youth, and families. Agencies serve children and youth between the ages of 0-18. No physician referral is required and no OHIP card is necessary
- Ontario Caregiver Helpline: Call 1-833-416-2273 or live chat also available at https://ontariocaregiver.ca
- LGBT Youth line Ontario: Text 647-694-4275 or chat online at https://www.youthline.ca
- Mind Beacon - a free counselling service for 16+ in Ontario covered by the Government of Ontario: https://info.mindbeacon.com/freetherapy?utm_campaign=Ontario&utm_source=google&utm_medium=sem&utm_content=performance&gclid=EAIaIQobChMIy8DAgIeQ8AIV0FPVCh3MKwvKEAMYASAAEgJ-IvD_BwE
- Virtual mental health support (British Columbia): https://www2.gov.bc.ca/gov/content/health/managing-your-health/mental-health-substance-use/virtual-supports-covid-19
- For up-to-date information on COVID-19 in Ontario.: https://covid-19.ontario.ca
- To help determine how to seek further care, use the COVID-19 self-assessment tool: https://covid-19.ontario.ca/self-assessment/#q0
- Mental Health Information (Nova Scotia) Provincial and Territorial COVID-19 Resources: https://novascotia.ca/mental-health-and-wellbeing/
APPS FOR MENTAL HEALTH AND WELLNESS
- Breathe 2 Relax is a free app that gives you detailed info on stress on the body and offers evidence-based exercise to help you breathe to reduce your stress levels.
- CALM promises to help users sleep better, boost confidence and reduce stress and anxiety, all with the help of guided meditations, soothing music, and bedtime stories. Learn more at
- Happify is a free self-improvement app that measures your happiness for you, and provides evidence-based tasks and games to help you improve your overall wellbeing https://www.happify.com
- Headspace - A free guided meditation app that can help you reduce anxiety and bring yourself back to the present.
- Healthy Minds is a problem-solving tool to help deal with emotions and cope with the stresses you encounter both on and off campus. The goal: Keeping your mind healthy. This app was developed for students by the Royal Ottawa Health Care Group.
- Insight Timer is a smartphone app and online community for meditation. The app features guided meditations, music and talks posted by contributing experts.
- Mindshift uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety.
- MoodMission is a free, evidence-based app designed to empower you to overcome feelings of depression and anxiety by discovering new and better ways of coping… When you tell MoodMission how you’re feeling, it gives you a tailored list of 5 simple, quick, effective, evidence-based Missions to improve your mood. Learn more at http://moodmission.com
- MoodPath is free for IOS and Android phones, MoodPath asks you daily questions to help you assess your mood. The app also gives you access to 150 psychological exercises/videos to improve your mental health and wellbeing. Learn more at https://mymoodpath.com
- PTSD Coach Canada A free tool to help manage the symptoms associated with PTSD. It is not intended as a replacement for professional care. This mobile app provides information and self-help tools based on current research.
- Sanvello helps you understand your thoughts, moods, and behaviours. Sanvello gives you clinically validated techniques to help you manage your moods and thoughts, so you can understand what works for you to feel better.
- MyLife Meditation is a free mindfulness and meditation app intended to help users cope with stress, anxiety, depression and insomnia.
- Virtual Hope Box is a multi-media coping skill app designed for individuals struggling with depression. The four main features of Virtual Hope Box include sections for distraction, inspiration, relaxation, and coping skill options. Learn more at: https://www.commonsensemedia.org/app-reviews/virtual-hope-box
- Nobu Mental Health App - https://www.nobu.ai
- Does Alcohol Abuse Cause Depression? - https://www.detoxrehabs.net/blog/does-alcohol-cause-depression/