Information and Resources
Crisis lines (Ottawa, Canada)
If you are in crisis, go to the hospital or call 911. Here are also some help lines you can call.
Ottawa - Mental Health Crisis Line / Distress Centre
Ottawa Rape Crisis Centre
Canadian Association for Suicide Prevention - Help lines across the country.
Trans Lifeline (numbers for US and Canada).
Ottawa Addictions and Referral Services
Mental health support - numbers Canada
Addiction support and other support groups see info on Coping during the Pandemic.
AVAILABLE BY PHONE /VIDEO at this time: Ottawa area. Visit the website for details. www.walkincounselling.com
Online Resources
NEW CANADIAN RESOURCE Mental Health and Addictions: You can reach counsellors by telephone or text or and find helpful resources.
https://www.wellnesstogether.ca/en-CA
Check out Coping during the pandemic.
Anxiety BC: Home site for information, strategies, etc. Breathing exercises including audios to guide you. Worksheets
Cognitive Behavioral Model - look how your thoughts, emotions and behaviours interact. CBT worksheets and info.
DBT skills (coming soon)
Free Mindful Art Journaling course online.
Relaxation Techniques click the link for a variety of relaxation techniques and other information to help you with anxiety, stress or distorted thinking.
Listen to my podcast Just a moment with Dima - short segments offering info and strategies to cope with stress and anxiety. Available on most podcast platforms. (itunes, google play, Spotify, Stitcher, Anchor, etc.)
Online workbooks or mini-courses
Self-Care Depression Program- Anitdepressant Skills Workbook:
Centre for Clinical Interventions - many mini courses to help you with anxiety, depression, changing your thinking, body image, etc. Check out all their free resources.
101 Ways to teach your children social skills - a great workbook for you and your children.
Wellness Self-Management Workbook by the New York Office of Mental Health.
Miscellaneous
Meditation App - Insight Timer.
This free app is absolutely amazing! Over 4000 meditations which vary in length from 2 minutes to over an hour. English, French and other languages. Some are guided and others are only music.
You can find meditations to help you with anxiety, self-confidence, sleep, relaxation, making changes in your life.
Rules to fight fair (many other worksheets can be found here).
How body language shapes who you are - TedTalk Amy Cuddy on Power Poses.
The Self-Care Wheel - what are you doing for yourself. Here is a good graphic to encourage you and give you suggestions.
Disclaimer
Outside links and services
Please note that I receive no income or benefit from posting online courses or services. I post information I think might be useful. I only produce income from tools and services I have created and produced.