Noting or paying attention to your thoughts, emotions, and behaviours can help you better understand which situations you feel comfortable in and which ones you find more challenging. It can also help you identify what makes you feel better and reduce stress.
Useful Information and Tools
1 – Examples of congnitive restructuring (Concordia University)
→ Cognitive restructuration: identifiying and understanding unrealistic thoughts to change them for realistic thoughts.
2 – Identifying negative thoughts and replacing them with realistic thoughts (Arthritis Society)
→ Recognizing, analyzing and modifying negative self-talk
You don’t have to have a mental health disorder or a clear picture of your needs to see a mental health professional. Mental health professionals can help you identify your needs, provide personalized support, and refer you to the most appropriate resource for your situation.
Useful Information and Tools
1 – Where can I find a psychologist? (Ordre des psychologues du Québec, 2019)
→ Advice and information for finding a psychologist or psychotherapist according to the type of consultation and budget (in French, for Quebec only)
2 – Finding the Psychologist for You (Canadian Psychological Association)
→ Tips to help you find a psychologist by province, in Canada
3 – Where can I find a social worker? (OTSTCFQ, 2022)
→ Online reference service according to the problems experienced and the type of approach desired (in French, for Quebec only)
4 – Finding the Social Worker for You (Canadian Association of Social Workers)
→ Tips to help you find a social worker by province, in Canada
5 – Where can I find a sexologist? (ASQ, 2022)
→ Online tool to find a sex therapist according to the region you live in (in French, for Quebec only)
6 – Finding the Sex Therapist for You (Society for Sex Therapy and Research)
→ Search engine to help you find a sex therapist in Canada and USA
7 – Where can I find an occupational therapist? (OEQ, 2019)
→ Online tool to find an occupational therapist according to the region you live in (in French, for Quebec only)
8 – Finding the Occupational Therapist for You (Canadian Association of Occupational Therapists)
→ Location device to help you find an occupational therapist in Canada
Multimedia
1 – What to expect from your first appointmentwith a psychiatrist (Your Health in Mind, 2016)
You don’t have to have a mental health disorder or a clear picture of your needs to see a mental health professional. Mental health professionals can help you identify your needs, provide personalized support, and refer you to the most appropriate resource for your situation.
Useful Information and Tools
1 – Where can I find a psychologist? (Ordre des psychologues du Québec, 2019)
→ Advice and information for finding a psychologist or psychotherapist according to the type of consultation and budget (in French, for Quebec only)
2 – Finding the Psychologist for You (Canadian Psychological Association)
→ Tips to help you find a psychologist by province, in Canada
3 – Where can I find a social worker? (OTSTCFQ, 2022)
→ Online reference service according to the problems experienced and the type of approach desired (in French, for Quebec only)
4 – Finding the Social Worker for You (Canadian Association of Social Workers)
→ Tips to help you find a social worker by province, in Canada
5 – Where can I find a sexologist? (ASQ, 2022)
→ Online tool to find a sex therapist according to the region you live in (in French, for Quebec only)
6 – Finding the Sex Therapist for You (Society for Sex Therapy and Research)
→ Search engine to help you find a sex therapist in Canada and USA
7 – Where can I find an occupational therapist? (OEQ, 2019)
→ Online tool to find an occupational therapist according to the region you live in (in French, for Quebec only)
8 – Finding the Occupational Therapist for You (Canadian Association of Occupational Therapists)
→ Location device to help you find an occupational therapist in Canada
Multimedia
1 – What to expect from your first appointmentwith a psychiatrist (Your Health in Mind, 2016)
Community organizations across Quebec offer mental health assistance, including a variety of services such as one-on-one support, telephone counselling, support groups, housing, and more. They often specialize in specific mental health issues and are generally free of charge and run by professional counsellors. Contacting one of these organizations can be a good way to find help.
Organizations and Help Resources
→ List of alternative resources in mental health who offer bilingual services.
1 – Relief: Organization for people living with anxiety, depression and bipolar disorder (Relief)
→ Free Help Line, online forum, support groups and self-management workshops
2 – Tel-Aide: Free, anonymous, talkline (Tel-Aide Québec, 2012)
→ Free Help Line, confidential & anonymous. No appointment needed.
Consulting a healthcare professional can help improve or protect your physical and mental health. Healthcare professionals can discuss your situation with you, assess your health, and propose treatment that’s tailored to your needs.
Useful Information and Tools
1 – Questions to Ask Your Doctor (depressionhurts.ca, 2022)
→ Doctor Discussion Guide regarding depression (ex. symptoms, diagnostis, treatment, medication)
2 – Interacting with your doctor: some tips (Canadian MPN Network, 2016)
→ Tools to prepare the medical visit and to know how to assert myself
3 – Working with your doctor for mental illnesses (Canadian Mental Health Association, BC Division, 2011)
→ Tips to help you find a doctor, prepare for your appointment and some advice to track your progess.
Organizations and Help Resources
1 – Where to find a doctor? (Bonjour-santé)
→ Online platform to get a doctor apointment (with your family doctor or in a walk-in clinic)
2 – Find your Integrated Health and Social Service Center (CISSS) (Gouvernement du Québec)
→ Find your Integrated Health and Social Service Center (CISSS) to get public mental and physical health services near you
If your doctor or psychiatrist prescribes medication, it’s because they consider it can help you combat unwanted thoughts, emotions, or behaviours. Such medications are prescribed because their effectiveness has been proven in scientific studies. In order to be effective, medication must be taken at the recommended dosage.
Useful Information and Tools
1 – Gaining Autonomy & Medication in Mental Health, A practical guide (RRASMQ & AGIDD-SMQ, 2019)
→ This guide covers psychotropic medications exclusively. It does not describe medications used to treat physical ailments.
2 – Managing your medications (Heart and Stroke Foundation, 2020)
3 – Tips to remember to take medication and some more information about medication management
Complementary therapies can promote well-being, reduce stress, and help release emotional tension. Some of them can also help manage seasonal depression, insomnia, and other problems. You may want to explore a range of therapies to find what works for you.
Useful Information and Tools
1 – The Regroupement des ressources alternatives en santé mentale du Québec (RRASMQ) (RRASMQ, 2009)
→ Creativity workshops, personal growth workshops, group self-help, etc.
Organizations and Help Resources
1 – Le Centre d’Apprentissage Parallèle de Montréal
→ Organization focusing on arts and creativity to address emotional and psychological problems.
2 – Les Impatients
→ Organization that offers free art creation and self-expression workshops for people living with mental health problems. Please note that the website is only in french, but offers bilingual services.
Working on your outlook and how you talk to yourself can help you feel better. By being kinder to yourself, focusing on your strengths rather than your weaknesses, and seeking out the positive in what you’re going through, you leave less room for negative thoughts. The result is an improved sense of competence and well-being.
Multimedia
1 – Overcoming Depression : An Audio Guide (Psychsafety.org, 2017)
→ “Reactivating Your Life” and “Realistic Thinking” sections.
Anxiety often causes people to avoid their fears. But avoidance isn’t a sustainable solution because it feeds anxiety. Trying to face and confront your fears can help you find strategies to manage anxiety and reduce stress.
Useful Information and Tools
1 – Facing Your Fears: Exposure (Anxiety Canada)
→ What exposure means? Facing your fears step by step.
2 – Fear Ladder Form (Anxiety Canada)
→ Tool to help you build your own fear exposure plan.
To solve a problem, it can be helpful to approach it one step at a time, starting by asking questions to define what the problem is. What’s bothering me? How did this problem come about? What situation do I want to resolve? Is it my problem? This step can help you change your outlook and go a long way to resolving the issue. Answering these questions will make it easier to identify possible solutions and pick one to implement.
Useful Information and Tools
1 – How to solve daily life problems (Anxiety Canada)
→ Steps to help you solve daily life problems.
2 – Personal Decision Guide (O’Connor et al., 2015)
→ Grid to weigh pros and cons on possible options to solve daily life problems.
Multimedia
1 – Overcoming Depression: An Audio Guide (Psychsafety.org, 2017)
→ Section : “Effective Problem Solving” Section
Protecting your mental health is an ongoing job. You may need to combine several strategies to regain your balance and keep using them to maintain your well-being. In order to avoid relapses, it’s important to keep doing things that make you feel better, even when things are calmer.
Useful Information and Tools
1 – Maintaining Good Mental Health: Some Tips (Gouvernement du Québec, 2018)
→ Description, factors that influence mental health and help and resources.
Multimedia
1 – Overcoming Depression: An Audio Guide (Psychsafety.org, 2017)
→ Section : “Preventing Relapse” section.
Learning to recognize the signs of a crisis or depression allows you to quickly implement strategies to prevent a relapse. It can be helpful to examine your thoughts, emotions, and behaviours from time to time, even when things are calmer.
Useful Information and Tools
1 – Preventing Relapse of Mental Illnesses (Canadian Mental Health Association, BC Division)
→ Tips to identify early warning signs of relapse, take action and seek outside help when needed.
2 – Lifestyle tips and habits (Manuvie)
→ List of the most common warning signs of a depression relapse.
Multimedia
1 – Overcoming Depression: An Audio Guide (Psychsafety.org, 2017)
→ Section : “Preventing Relapse” section.
Stepping back from a disturbing event can help change the way you see a problem. The further you step back, the easier it is to calm down and think clearly about how to react. It can help you reduce stress, think more positively, and feel better.
Useful Information and Tools
1 – Tips to overcome unrealistic thinking (Anxiety Canada)
→ What is unrealistic thinking, exercices to modify self-talk and tips.
2 – Challenge negative thinking (Anxiety Canada)
→ Questions to ask yourself to challenge your negative thoughts or self-talk.
3 – Thinking Traps (Anxiety Canada)
→ Examples of thinking traps and how to overcome these.