Resources – To Foster Hope

I focus on the positive when…

I pay attention to the here and now.

Paying attention to the here and now helps you be fully present, rather than reliving the past or anticipating the future. It can help you identify and manage your emotions, improve your concentration, and reduce stress.

Useful Information and Tools

1 – Mindfulness : Meditation And Everyday Life (Homewood Health, 2017)


1 – Breathing Meditation (UCLA Mindful Awareness Research Center, 2014) (UCLA Mindful Awareness Research Center, 2014)

I use words of encouragement and inspiring images or quotes.

Reading words of encouragement or viewing inspiring images and quotes can remind you of what’s important and the things you care about. They can help you persevere through hard times by restoring your motivation.

Useful Information and Tools

1 – Inspirational Photographs (Unsplash, 2020)

I take inspiration from people with difficulties like mine.

Taking inspiration from people who are experiencing similar difficulties can help you feel less alone and put your feelings into words. You can often draw on the things they do to cope with their difficulties to help find strategies for feeling better. People who have been through challenging periods and are now feeling better can also be a source of hope.

Organizations and Help Resources 

1 – Mental Health Forum (Together For Change, 2019)


1 – Recovery Stories (17 videos) (Douglas Mental Health University Insitute, 2013)

I appreciate beautiful things and simple pleasures.

Focusing on beauty and simple pleasures can help reduce stress and dispel negative thoughts in day-to-day life and difficult times. It can also act as a reminder of what’s important and help you focus on the little things you can do to feel better.

Useful Information and Tools

1 – Mindfulness – Practicing Here and Now. (Here to Help, 2017)


1 – How to find nirvana in a cup of coffee? – A lecture by Camillo Zacchia in 2014 (Douglas Mental Health University Insitute, 2014)

I use humour.

Humour and laughter can have many positive physical and psychological effects. For example, laughter can reduce stress and help improve digestion and sleep, as well as boost fitness and cardiovascular health. It can even help reduce fatigue and some types of pain. In short, it has many of the same benefits as moderate exercise.

Useful Information and Tools

1 – Laughter: No Joke – It’s Good for Your Health (Blue Cross, 2014)


1 – Laughter Therapy: Health Benefits of Laughter. (Sutter Health, 2011)

2 – The Health Benefits of Laughter. (WebMD, 2016)

I congratulate myself for my achievements, whether large or small.

Learning to celebrate successes and taking time to pat yourself on the back can increase self-esteem. It can also help you be kinder and more forgiving with yourself.

Useful Information and Tools

1 – 10 tips for building and maintaining positive self-esteem. (Calgary Counselling Centre, 2017)

2 – How do I get more self-esteem? (Montreal Therapy Center, 2017)

I try to stay hopeful during difficult times.

When times get tough, telling yourself that things will get better can give you the motivation you need to keep moving forward and find solutions that improve your well-being. Staying hopeful often means imagining a time in the future when you will be able to tell yourself “This is why I kept going.” Staying hopeful can help you reconnect with the things that are important to you.

Documents d’information et outils

1 – Cultivating Gratitude (Mind you mind)

Ideas to grow a positive and hopeful mindset

I take care of myself when…

I invest time in my spiritual life (e.g. religion, philosophy, meditation).

Devoting time to your spiritual life can be a source of comfort. Having spiritual beliefs or taking part in religious or spiritual activities can foster hope, provide a sense of peace, and improve your quality of life. Your practices or beliefs can help you make sense of difficult times and provide answers to certain questions. They can also provide opportunities to build relationships with fellow members of your community.

Useful Information and Tools

1 – Spirituality when living with a desease (Canadian Cancer Society)

I do things that draw on my strengths.

Doing things that utilize your strengths can increase your sense of competence and well-being. It can also help you identify what’s good for you and prioritize activities that make your feel useful and capable.

Useful Information and Tools

1 – The VIA Character Strengths Survey (VIA Institute on Character, 2016)

→ Allows you to identify your signature strengths. Free subscription is needed.

I avoid comparing myself too much to others.

Comparing yourself to others can be hard on your self-esteem. It may lead you to downplay your successes and give you the impression that others are doing better than you. It can cause stress and fear of not measuring up, which can prevent you from trying new things. Avoiding excessive comparisons with others is good for your well-being and self-esteem.

Useful Information and Tools

1 – What Is Self-Acceptance? 25 Exercices + Definition and Quotes (, 2020)

I learn to live with my strengths and limitations.

We tend to believe that we move forward by pushing ourselves, and slide backwards if we don’t. But respecting your limits, being kind to yourself, and capitalizing on your strengths can be empowering and help improve your self-esteem. Setting limits and learning to express them can also help you maintain healthy relationships with the people you care about.

Useful Information and Tools

1 – How to Set Healthy Boundaries: 10 Examples + PDF Worksheets  (, 2020)


1 – Self Compassion Exercices (10 videos) (Center for Mindful Compassion, 2020)

I learn to see my mental health problem as separate from me as a person.

Separating your mental health problems from your sense of self is a way of asserting that these problems don’t define who you are. People dealing with mental health issues are people in their own right—complete with their own strengths, limitations, and needs.

Documents d’information et outils

1 – You Are Not Your Diagnosis (Psych Central, 2018)

I empower myself when…

I go at my own pace, based on my abilities.

Taking your abilities into account when setting the pace of your life can help you avoid overloading your schedule and taking on too much. It will give you a better chance of achieving your goals and doing the things you feel are important. Realistic scheduling also reduces stress and fatigue.

Useful Information and Tools

1 – How to Set Healthy Boundaries: 10 Examples + PDF Worksheets (, 2020)

I express what I think, how I am feeling.

Clearly expressing your thoughts, emotions, and needs helps you feel better and increases satisfaction with interpersonal relationships. The people around you can’t guess your needs. Expressing them helps people get to know you and better understand your situation. It enables them to treat you with respect and take care of you.

Useful Information and Tools

1 – Effective Communication (Lawrence Robinson, Jeanne Segal, Ph. D., and Melinda Smith, M. A., 2019)


1 – Basics of Nonviolent Communication by Marshall Rosenberg (Better Health Channel, 2012)

I speak up about things I don’t like.

Speaking your mind in situations that bother you helps reduce frustration. It can help you stay connected with your needs and yourself. Being assertive when things don’t suit you can also boost your self-esteem.

Useful Information and Tools

1 – Assertiveness (Better Health Channel, 2021)

2 – Being assertive: Reduce stress, communicate better (Mayo Clinic, 2020)

→ Recognize and learn assertive behavior and communication.