Self-Help Resources

BounceBack | https://bouncebackontario.ca
A free, coach-guided self-help program that’s effective in helping people who are experiencing mild to moderate anxiety or depression, or may be feeling low, stressed, worried, irritable, or angry. Ask a doctor or nurse practitioner for a referral to the program.

Centre for Clinical Interventions - Information Sheets and Workbooks | https://www.cci.health.wa.gov.au/Resources
This website offers free online articles, videos, and workbooks for a variety of mental health topics including depression, anxiety, panic, eating disorders, procrastination, distress tolerance, negative thoughts, and more. It also provides resources on how to help the people you know.

Dialectical Behaviour Therapy | https://dialecticalbehaviortherapy.com
Learn new skills to take control of your thoughts, emotions, and relationships. This website provides you with free access to articles, videos, and worksheets, and uses a step-by-step approach to walk you through four core skills: (1) mindfulness, (2) distress tolerance, (3) emotion regulation, and (4) interpersonal effectiveness.

Drugwatch | https://www.drugwatch.com
This website provides information to help keep people safe from potentially harmful drugs, medical devices, and procedures by informing them of medical conditions, side effects, and ways to take action. They also provide information on how to read drug labels and guides on mental health issues.

Succeed Socially – A Free Guide to Getting Past Social Awkwardness | https://www.succeedsocially.com
Written by Chris MacLeod, MSW, a counselor that had his own struggles with social awkwardness, anxiety and loneliness. MacLeod offers a collection of articles on topics related to social intelligence and how to improve communication skills, confidence, and friendships.

The Honest Guys YouTube Channel | https://www.youtube.com/thehonestguys
Hundreds of videos on music and guided meditation for sleep, stress, positivity and relaxation. Video length ranges from 5minutes to 8 hours.

Verywellmind | https://www.verywellmind.com
An award-winning resource for reliable and up-to-date information on a variety of mental health topics including information about clinical mental health problems, treatment options, and self-care for positive mental wellness, with over 5500 articles to learn from.

Community Resources

Newcomer Centre of Peel | https://www.ncpeel.ca | 905-306-0577 | Email: info@ncpeel.ca
A multi-service charitable non-profit organization that assists newcomers to Canada with settlement and integration within the Peel Region. Services include English training, employment services, assistance with starting a business, counselling services, and community connections.

Punjabi Community Health Services | https://pchs4u.com | 905-677-0889 ext. 147 | Email: info@pchs4u.com
Offers health, settlement, and social services to diverse communities in the Greater Toronto Area. This includes mental health, addictions, settlement, and family services. They also offer a mental health support group program delivered in English and/or Punjabi, Hindi, Urdu, and Malayalam.

Student VIP Insurance | StudentVIP.ca
Learn new skills to take control of your thoughts, emotions, and relationships. This website provides you with free access to articles, videos, and worksheets, and uses a step-by-step approach to walk you through four core skills: (1) mindfulness, (2) distress tolerance, (3) emotion regulation, and (4) interpersonal effectiveness.

Self-Help Resources

Assaulted Women’s Helpline | 1-866-863-0511 | https://www.awhl.org
Offers support to all women who have experienced abuse. They provide counselling, emotional support, information, and referrals.

Connex Ontario | 1-866-531-2600 | https://www.connexontario.ca/en-ca
Provides free and confidential emotional support and health services information for people experiencing problems with alcohol and drugs, mental illness, or gambling.

Distress Centres of Greater Toronto | 416-408-HELP (4357) | https://www.dcogt.com
Established in 1967, this is a service agency dedicated to providing timely emotional support, crisis intervention, and suicide prevention to people in distress. They also offer multilingual support in Portuguese or Spanish (289-569-1202), Cantonese or Mandarin (289-569-1203), and Hindi, Punjabi, or Urdu (289-569-1204).

Good to Talk | 1-866-925-5454 | https://good2talk.ca/Ontario.ca
Post-secondary Student Helpline – Free professional and anonymous support for students in Ontario 24/7/365 days. Call 1-866-925-5454 or Text GOOD2TALKON to 686868.

Hope 24/7 Crisis Line | 1-800-810-0180 | https://www.hope247.ca
Established in 2000, this service agency provides support services to domestic abuse and sexual assault victims. Their goal is to help rebuild the lives of people that have been affected by abuse. They provide trauma-informed clinical interventions, as well as groups and programs.

Peel Crisis Capacity Network | 905-273-4900 | http://www.pccn.ca
This is a group of Peel organizations that are partnered together to provide resources and consultation to individuals who have a developmental disability and/or dual diagnosis in times of crisis.

Talk Suicide | 1-833-456-4566 | https://talksuicide.ca
If you’re thinking about suicide, or are worried about someone else, connect to a crisis responder for judgement free support. If you find it easier to type how you’re feeling, you can reach out by texting 45645 between 4pm and midnight eastern time. For more information about what to expect when you call or text, check out their website.

Mental Health Newsletter