Resources
Grounding Practices
These practices can be used when feeling overwhelmed, experiencing flashbacks, or significant anxiety. They help to turn your attention away from distressing thoughts, feelings, or sensations and refocus on the present moment and your current surroundings.
Grounding Techniques Article
Mindful Way Through Anxiety
Website accompaniment to the book. Free mindfulness practices for working with anxiety.
Mindful Way Through Anxiety Exercises
Tara Brach Talks and Guided Meditations
World renowned meditation teacher. Psychologist. Collection of guided meditation practices and talks on mindfulness.
Guided Meditations
Audio and Video Talks
Dr. Kristen Neff
Self-compassion researcher and expert. Co-developed Mindful Self-Compassion Program.
Free guided self-compassion exercises and practices.
Dr. Paul Gilbert
Compassion-focused therapy workbook. This pdf gives you a basic introduction to Dr. Paul Gilbert's evolutionary-focused compassion-focused therapy as well as practical exercises.
Dr. Paul Gilbert Compassion Handout
Tolerance for Uncertainty – A Covid-19 Workbook
A free workbook developed by Dr. Sachi Nagasawa. Based on the principles of Dialectical Behaviour Therapy (DBT), this workbook is filled with information and practices to help you tolerate uncertainty and regulate distress during a particularly difficult moment in history, as well as life more generally.
Bounce Back Program
A free skill-building program managed by the Canadian Mental Health Association (CMHA). It is designed to manage low mood, mild to moderate depression and anxiety, stress or worry.
Federal Government Pandemic Resources
Free mental health and substance use support provided by the Federal government.
Crisis Centres and Support
Distress Centres of Greater Toronto
Gerstein Crisis Centre
They provide 24-hour support, 7 days a week, 365 days a year to individuals at risk. Their crisis and emotional distress services are available via hotline, online chat, and text.
Crisis services include 24/7 telephone support, in-person mobile crisis team, community support referrals, substance use crisis management, follow-up and access to short-term crisis beds.
They also offer face-to-face individual as well as group support and counselling to those who have lost a loved one to suicide or homicide.