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Tools for immediate anxiety relief
- Calm breathing handout ( pdf) and audio
- Progressive muscle relaxation handout (pdf) and audio (go to bottom of page)
- Mindfulness handout (pdf)
- Mindfulness breathing audio
- Mindfulness body scan audio
- Grounding techniques (pdf)
- Coping with flashbacks (pdf)
- Coping with nightmares (pdf)
- Distress tolerance skills (pdf)
Handouts
Disorders
- What is anxiety?( pdf)
- Generalized anxiety disorder (pdf)
- Social anxiety disorder (pdf)
- Panic attacks and Panic Disorder (pdf)
- Post-Traumatic Stress Disorder (pdf)
- Complex PTSD (.pdf /html version)
- Obsessive-compulsive disorder (pdf)
Other topics of interest
- Assertiveness and Communication (PDF version | HTML version)
- Insomnia and Sleep Problems (PDF version | HTML version)
- Physical Activity
- Canadian Physical Activity and Sedentary Behaviour Guidelines Handbook PDF )
- Diet (Nutrition and mental health)
- Mediterranean diet score sheet (pdf)
- Antidepressant medications (.pdf)
- What is CBT? (pdf)
- Complementary and alternative medicine options (HTML version)
- Patient information handout (.pdf)
- Mind-body connection handout (pdf)
Adverse Childhood Experiences (ACEs) information
- Adverse Childhood Experiences handout (.pdf/HTML version)
- Video about ACEs
- ACEs self care tool (.pdf)
- Deveraux Adult Resilience Survey.pdf
Websites
- AnxietyCanada.com (with MAP self-help program included)
- Helpguide.org - General self-help strategies for many mental health conditions
- BounceBack (free telephone-guided CBT)
- Ontario
- BC
- Manitoba
- AbilitiCBT- internet-based CBT with a registered therapist
- MindBeacon- internet-based CBT with a registered therapist (free for Ontario residents if referred by their family physician)
- Togetherall - online peer-supported mental health and wellbeing service. All Canadians can access it at WellTogetherCanada (under the "Peer-to-peer support and coaching" resource section) and also free for residents of Alberta and Nova Scotia.
- Living Life to the Full CBT skills course
- CBT self-help materials on depression, anxiety, communication, coping, and a variety of other concerns
- Psychology today - online resource which helps find a therapist based on location, cost, type of therapy and insurance coverage
Books
- "The Anxiety and Phobia Workbook" by Edmund Bourne
- “Mind over Mood” Dennis Greenberger and Christine Padesky
- “The Mindfulness & Acceptance Workbook for Anxiety” by George Eifert and John Forsyth
- "Say Goodnight to Insomnia; The Six-Week, Drug-Free Program Developed at Harvard Medical School" by Gregg D. Jacobs
Apps
- Mindshift-self help tools for anxiety
- CBT-i Coach -for insomnia
- Healthy Minds - free meditation app
- PTSD Coach Canada - free app for managing PTSD symptoms
Looking for information in other languages such as Chinese, Arabic, Spanish, etc?
Mental Resources across Canada
Ottawa
- AccessMHA.ca -service to help navigate mental health resources in Eastern Ontario
- Community Mental Health Resource Directory.pdf
- Counselling Connect- free same day or next day phone or video counselling session
- Mood Disorders Ottawa - volounteer-run organization that supports people with mood disorders and their loved ones