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Mental Health, Counselling, and Therapy Resources & Self Help

British Columbia Distress and Crisis Supports

If you are in an emergency or immediate crisis please call 911.  

Public Health Agency of Canada Crisis Response
Toll Free: 1-833-456-4566.  24 hrs 365 days a year
https://talksuicide.ca
Adults text 741741 
Youth text 686868

BC Mental Health Support Line: Call 310-6789 (no area code). Available 24 hrs
Listing of crisis and distress resources and contacts:  https://alpha.gov.bc.ca/gov/content/mental-health-support-in-bc/contacts

BC Victim Help and Support 1-800-563-0808.   Available 24 hrs
https://www2.gov.bc.ca/gov/content/justice/criminal-justice/victims-of-crime/victimlinkbc

Crisis Centre of BC/ BC Suicide Helpline
Toll Free: 1-800-SUICIDE     1-800-784-2433
https://crisiscentre.bc.ca/get-help/

Crisis Centre Distress Line (Vancouver)
Toll Free: 1-866-661-3311 or 604-872-3311 
Crisis Centre Chat: Visit crisiscentrechat.ca to chat online with a crisis responder.  Available from 12:00 pm to 1:00am daily.

Canada Kids Help Phone: 
Toll Free: 1-800-668-6868.  Available 24 hrs
https://kidshelpphone.ca/urgent-help
Offers online chat, counselling services for young people. 
Children can text CONNECT to 686868

Need 2 – YouthSpace: provides emotional support and crisis intervention service for young people under 30. 
Chat and text 778-783-0177 from 6:00pm to midnight everyday
https://need2.ca/programs/youthspace/

Seniors First BC
https://seniorsfirstbc.ca
Phone: 604-437-1940
Toll Free: 1-866-437-1940
Senior’s Distress Line: 604-872-1234 (Lower Mainland) Crisis Centre BC 

S.U.C.C.E.S.S. Chinese Help Lines (10am-10pm): Cantonese: 604-270-8233/ Mandarin: 604-270- 8222

KUU-US Crisis line: provides a First Nations and Indigenous specific crisis line and can be reached at 1 800-588-8717
https://www.kuu-uscrisisline.com

Trans Care BC: 1-866-999-1514
(604) 331-8901 
http://www.phsa.ca/transcarebc/

https://www.crisislines.bc.ca/#!our-membersListing of BC crisis line numbers 

British Columbia Government 
Mental Health and Substance Use 
https://alpha.gov.bc.ca/gov/content/mental-health-support-in-bc

Substance Use
BC Alcohol & Drug Information and Referral Service at 1-800-663-1441 (toll-free in B.C.) or 604-660-9382 (in the Lower Mainland) to find resources and support.
https://alpha.gov.bc.ca/gov/content/mental-health-support-in-bc/addictions-alcohol-and-other-substances

BC Mental Health and Substance Use Services
Specialized treatment for people across British Columbia with  mental health and substance use/addiction issues, people in custody, and people who have been referred by the courts for assessment and treatment.
http://www.bcmhsus.ca

British Columbia Child Protection Services
If you think a child or youth (under 19 years of age) is being abused or neglected, call 1-800-663-9122 at any time of the day or night.
https://www2.gov.bc.ca/gov/content/safety/public-safety/protecting-children

Island Health Mental Health, Overdose and Substance Use Support
 Vancouver Island Crisis Line, available 24/7:  1-888-494-3888.
Psychiatric Emergency Services (PES), Crisis Response Teams and Community Response Teams provide specialized mental health and addiction services, including intensive assessment and crisis intervention for patients arriving with acute and critical psychiatric disorders. 

Services and Contact Numbers 
https://www.islandhealth.ca/our-services/mental-health-substance-use-services

Locations – Intake, contact numbers, programs

https://www.islandhealth.ca/our-locations/mental-health-substance-use-locations

BC Partners for Mental Health and Addictions Information:  Here to Help Program
Explore strategies to help you take care of your mental health and use substances in healthier ways, find the information you need to manage mental health and substance use problems, and learn how you can support a loved one.
https://www.heretohelp.bc.ca

HealthLinkBC
Help to navigate the mental health system at any time of the day or night every day of the year.
www.healthlinkbc.ca/services-and-resources/guided-search
Phone: 8-1-1 ( Non-emergency health information in British Columbia)

(7-1-1 for the deaf and the hard of hearing)

HealthLinkBC also provides easy access to a directory of B.C. health services & medically-approved information on more than 5,000 health topics, symptoms, medications, and tips for maintaining a healthy lifestyle.

Canadian Mental Health Resources & Programs

Anxiety Canada

www.anxietycanada.comOnline educational resources and MAP Program (My Anxiety Plan) – free self guided online program. 

My Anxiety Plan Program https://www.anxietycanada.com/wp-content/uploads/2020/09/adult_hmptsd.pdf

https://maps.anxietycanada.com/?_ga=2.55526313.386091280.1625704962-1389347879.1625704962 

https://www.anxietycanada.com/learn-about-anxiety/anxiety-in-adults/

Wellness Together Canada
https://wellnesstogether.ca/en-CA/about. Wellness Together Canada is designed to be used on demand: you get to choose what you need, when you need it. The free services range from basic wellness information, crises counselling, individual sessions with a counsellor, to participating in a community of support. https://wellnesstogether.ca/en-CA/stress

The Centre for Addiction and Mental Health
Canada’s largest mental health teaching hospital and one of the world’s leading research centres in its field. CAMH is fully affiliated with the University of Toronto and is a Pan American Health Organization/World Health Organization Collaborating Centre.

Information and resources for mental health and wellness information
https://www.camh.ca

Canadian Mental Health Association 
CMHA provides advocacy and resources that help to prevent mental health problems and illnesses, support recovery and resilience.

https://cmha.bc.ca/mental-health/mental-health-information/ 

Bounce Back Canada
https://bouncebackbc.ca/what-is-bounceback/ – Canadian Mental Health Association – Bounce Back program has free online self directed educational and resource programs – options for depression, anxiety, sleep, health, and relationships.  Register for the Bounce Back online program and then explore chosen topics.  

Kelty Mental Health
BC Children’s Hospital 
Help for families across the province to navigate the mental health system, connect with peer support, and access resources and tools to support wellbeing.  

Get support, resources, information, podcast, peer support.

https://keltymentalhealth.ca

British Columbia Bereavement Helpline
https://www.bcbh.ca
Help with grief as well as grief due to suicide, homicide and overdose.
Helpline: 604 738 9950 M-F 9am to 5 pm

General Resources, Books, Podcasts For Mental Health

Help Guide
Non Profit Guide to Mental Health and Wellness
www.helpguide.org
https://www.helpguide.org/harvard/benefits-of-mindfulness.htm
https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htm

Grief
Canadian Virtual Hospice
Grief education modules covering wide range of topics related to grieving.
https://www.mygrief.ca
https://kidsgrief.ca

Lower Mainland Grief Recovery Society
http://lmgr.ca
Education, support groups and resources.

Lumara Society: Virtual Grief and Loss Support Groups
https://lumarasociety.org/upcoming-programs/

Help Guide: Coping with Grief and Loss
https://www.helpguide.org/articles/grief/coping-with-grief-and-loss.htm

Grief
Resources, education, and videos about grief
https://grief.com/resources/

Center for Loss
Education and resources
https://www.centerforloss.com

Grief Helps
Video and resources
https://griefhelps.com

Dr Kristin Neff – Self Compassion
Website: Books, free guided meditations, worksheets, resources

https://self-compassion.org/resources-2/
https://self-compassion.org/category/exercises/#guided-meditations
Instagram: @neffselfcompassion

Gretchen Schmelzer PhD – Trauma Healing Guide

Book: “Journey Through Trauma – Trail Guide to the 5 Phase Cycle of Healing Repeated Trauma”
http://gretchenschmelzer.com/book-page

Self Harm Resources

SAFE: Resource Page with educational videos, articles on self help, supporting others, strategies for parents.
https://selfinjury.com

Podcasts

Trauma Chat Podcast – Start with episode 1
https://traumachatpod.libsyn.com/01-introduction

Episode 234 Holistic Psychiatrist on empowerment and the impacts of trauma. https://baltimoreannapolispsychotherapypodcast.libsyn.com/234-holistic-psychiatry-for-depression-and-trauma-with-dr-jodie-skillicorn.

Episode 242: Childhood Trauma and Our Physical and Mental Health with Dr Gabor Mate
https://baltimoreannapolispsychotherapypodcast.libsyn.com/242-childhood-trauma-our-physical-mental-health-with-dr-gabor-mate

The Healing Trauma Podcast
https://www.thehealingtraumapodcast.com/the-healing-trauma-podcast/
Dec 2, 2021 Dr Kristin Neff – Compassion
July 25, 2021 Dr Janina Fisher – Somatics
Jul 14, 2020 Trauma and the nervous system

10 Percent Happier Podcast
https://podcasts.apple.com/ca/podcast/become-an-active-operator-of-your-nervous-system-deb-dana/id1087147821?i=1000552248995.

Nervous system information
https://www.tenpercent.com/podcast

The Happiness Lab with Dr Lauie Santos
https://podcasts.apple.com/us/podcast/the-happiness-lab-with-dr-laurie-santos/id1474245040

Unlocking Us – Brene Brown
https://brenebrown.com/podcast-show/unlocking-us/

Dr Andrew Huberman
Neuroscience, health, wellness and performance podcast
https://hubermanlab.com

The Ezra Klein Show: This Conversation Will Change How You Think About Trauma – Dr Bessel van Der Kolk.
https://podcasts.apple.com/us/podcast/best-of-this-conversation-will-change-how-you-think/id1548604447?i=1000557689256

The Psychology Podcast
https://scottbarrykaufman.com/podcast/

Tara Brach Podcast – Meditation
https://podcasts.apple.com/us/podcast/tara-brach/id265264862

Therapist Uncensored
https://therapistuncensored.com

Sarah Peyton – Self Compassion

Website: Free guided meditations, lessons and resources.
Book: “Your Resonant Self – Guided Meditations and Exercises to Engage Your Brain’s Capacity for Healing” and “Your Resonant Self Workbook – From Self Sabotage to Self Care”

https://www.yourresonantself.com/your-resonant-self-hub/
Instagram: @sarahpeytonauthor

Sharon Martin MSW, LCSW – Perfectionism, Boundaries, Self Compassion

Website: Free Perfectionism Quiz, Resources and Blog, Boundaries/Family Dynamics, Self Love Guided Journal, Self Compassion Guided Journal
Book: “The CBT Workbook for Perfectionism” and “Better Boundaries Workbook”.
https://www.livewellwithsharonmartin.com/qsm_quiz/perfectionist-quiz/
https://psychcentral.com/blog/imperfect/2019/09/why-you-should-strive-for-excellence-not-perfection

Instagram: @smartinlcsw

Dr Ellen Vora – Anxiety

Website: Resources, sleep, articles, podcasts, courses, handouts
Book: “Anatomy of Anxiety: Understanding and Overcoming the Body’s Fear Response”

https://ellenvora.com/book/
Instagram: @ellenvoramd

Supports for those Caring for Children/Adolescents

Dr Bruce Perry 
Neuro-developmental Approach: Series of 5 YouTube videos on how to apply Regulate, Reconnect, Reason model in communication with children and teens – useful for all communication. https://www.youtube.com/user/ThinkTVPBS/search?query=bruce%20perry

Book: “What Happened to You, Conversations on Trauma, Resilience and Healing”

https://www.bdperry.com
Podcast: https://therapistuncensored.com/episodes/tu117-resilience-trauma-and-the-brain-w-guest-bruce-perry-md-phd/

Child Trauma Academy
Resources and informative articles
https://www.childtrauma.org/cta-library

University of British Columbia
Learn Mental Health Literacy Free Course for Teachers and Parents
https://pdce.educ.ubc.ca/learn-mental-health-literacy-free-online-course/
https://www.teachmentalhealth.org/learn

Attachment Nerd – Eli Harwod MA
https://attachmentnerd.com
Instagram @attachmentnerd

Resiliency

Rick Hanson PhD
Free meditations, The Science of Positive Neuro-plasticity and Lasting Brain Change Videos & Information
https://www.rickhanson.net

Resiliency Summit
https://www.rickhanson.net/resilience-summit/

Attachment Style Resources

Mark Manson – Author
Summary of Attachment Styles
https://markmanson.net/attachment-styles#four-styles

Trauma Information from USA
ACES – Adverse Childhood Experiences Study

CDC: Centre for Disease Control & Prevention. Adverse Childhood Experiences Study
https://www.cdc.gov/violenceprevention/aces/index.html

ACE Response:
http://www.aceresponse.org/who_we_are/ACE-Study_43_pg.htm

National State Legislature – Child Trauma Information
https://www.ncsl.org/research/health/adverse-childhood-experiences-aces.aspx

Amie Apigian M.D.

Blog with articles about trauma, the body, attachment and children.
https://www.traumahealingaccelerated.com/blog/

Ingrid Clayton PhD

Blog and Resources for Healing Page
https://www.ingridclayton.com/resources

EMDR Information

Institute for Creative Mindfulness: Resources Page

EMDR Demonstration Videos – watch a few to get a sense of EMDR process 
 

Resources for Children

Mind Your Mind 
www.mindyourmind.ca

Mind Your Mind is a program offered by ConnexOntario. They work with community partners and young people aged 14 to 29 to co-create interactive tools and innovative resources to build capacity and resilience. They offer guidance, tools and information related to counselling, psychotherapy, wellness & mental health.

Hey Sigmund

Mental Health Resources for children, adolescents, and parents.
Free Educational Videos for anxiety, stress, and resiliency.
https://www.heysigmund.com

Nervous System Health:

Deb Dana, LCSW
Website: Free educational materials and free guided audio programs – Befriending the nervous system, meditations, Beginners Guide to Poly Vagel theory.

Book: “Anchored: How to Befriend your Nervous System Using Polyvagel Theory”.

https://www.rhythmofregulation.com/for-curious-people

Irene Lyon, Msc
Website: Free audio guided grounding, educational ebooks, youtube educational podcast channel.
www.irenelyon.com
https://irenelyon.com/free-resources-2/

How to De – stress. Free Ebook. – Orienting Skills
https://irenelyon.com/7-steps-opt-in-IL

Free Healing Trauma 3 Part video series
https://irenelyon.com/healing-trauma-freeresources/

Youtube Channel – Lectures and education on nervous system health and impact of chronic stress/trauma
https://www.youtube.com/channel/UCBkXgr0E9ZWUg4iSDEUKqVA

Instagram – @irenelyon

Dr Gabor Mate

The Wisdom of Trauma Movie: https://drgabormate.com/the-wisdom-of-trauma/

Impact of Trauma: https://humanwindow.com/dr-gabor-mate-interview-childhood-trauma-anxiety-culture/

Books:
“The Myth of Normal” 
“When the Body Says No – The Hidden Cost of Stress”
“Scattered Minds:  The Origin and Healing of Attention Deficit Disorder”. 

www.drgabormate.com

Podcast: https://narmtraining.com/transformingtrauma/episode-007/.  Transforming Trauma Podcast Interview with Dr Gabor Mate

Janina Fisher PhD
Books: “Transforming the Living Legacy of Trauma: A Workbook for Survivors and Therapists”

https://janinafisher.com/resources

Bessel Van Der Kolk M.D.
Book: “The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma”
https://traumaresearchfoundation.org

Trauma Organizations

Sidran Institute: Traumatic Stress Education and Advocacy
Educational Resources
https://www.sidran.org/resources/

International Society for the Study of Trauma and Dissociation
Educational Resources
https://www.isst-d.org/public-resources-home/

International Society for Traumatic Stress Studies
https://istss.org/public-resources/trauma-basics

Trauma Recovery
Manitoba Trauma Information and Education Centre (MTIEC) with funding and support from the Province of Manitoba, Department of Healthy Living and the Winnipeg Foundation.
Resources, information and videos about trauma.
https://trauma-recovery.ca/resources/websites/

Arielle Schwartz PhD – Complex Trauma Workbooks
Books:
“The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control & Becoming Whole”

“The Post Traumatic Growth Guidebook: Practical Mind-Body Tools to Heal Trauma, Foster Resilience, and Awaken your Potential”
https://drarielleschwartz.com/books-by-dr-schwartz/#.Y6NYEi2cY1g

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