Useful Information and Tools
1 – Mood tracker (Lilly Canada Inc, 2011)
→ Monthly tracker for mood symptoms and lifestyle habits
2 – Mood journal for bipolar disorder (Douglas Mental Health University Institute, 2010)
→ Action plan for depressive, manic or hypomanic symptoms: getting to know ourselves better to prevent relapse
3 – Identifying distortions in our thoughts (Concordia University)
→ Cognitive restructuration: identifiying and understanding unrealistic thoughts to change them for realistic thoughts.
4 – Evaluating your abilities, strengths and weaknesses (University of Ottawa Heart Institute, 2010)
→ A step-by-step guide to practicing positive self-talk and building self-confidence
5 – Identifying negative thoughts and replacing them with realistic thoughts (Arthritis Society)
→ Recognizing, analyzing and modifying negative self-talk
Useful Information and Tools
1 – Information about anxiety, depression and bipolar disorder (Revivre)
→ Types of disorders, causes, consequences and treatments.
2 – Mental Health Series: Taking care of your Mental Health) (Capsana, 2010)
→ Booklets about each disorder (symptoms, statistics, strategies and resources), available for download.
3 – Experts’ Answers About Depression(Douglas Mental Health University Institute, 2009)
→ Diagnosis, development and process, treatment, society, etc.
4 – Experts’ Answers About Anxiety (Douglas Mental Health University Institute, 2009)
→ Diagnosis, development and process, treatment, society, etc.
5 – Experts’s Answers About Bipolar Disorder (Douglas Mental Health University Institute, 2009)
→ Diagnosis, development and process, treatment, society, etc.
6 – Information about anxiety, depression and bipolar disorder (Gouvernement du Québec, 2018-2019)
→ Types of disorders, causes, consequences and treatments.
Multimedia
1 – The Recovery movement: a 2009 lecture by Myra Piat – Part 1 and Part 2 (Douglas Mental Health University Institute, 2009)
2 – Recovery stories – Paul and major depression (Douglas Mental Health University Institute, 2011)
3 – Recovery stories – Elizabeth and bipolar disorder (Publications Universitaires, 2013)
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, 2019)
→ 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, 2019)
→ 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)
Organizations and Help Resources
1 – Community Resources (Douglas Mental Health University Institute, 2015)
→ Set of community organizations classified according to needs
2 – Réseau des ressources alternatives en santé mentale du Québec (english website) (RRASMQ, 2015)
→ List of alternative resources in mental health who offer bilingual services.
3 – Revivre: Organization for people living with anxiety, depression and bipolar disorder (Revivre)
→ Free Help Line, online forum, support groups and self-management workshops
4 – Tel-Aide: Free, anonymous, talkline (Tel-Aide Québec, 2012)
→ Free Help Line, confidential & anonymous. No appointment needed.
Useful Information and Tools
1 – Questions to Ask Your Doctor (depressionhurts.ca)
→ 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.
4 – Questions to Ask Your Pharmacist (Pharmaprix, 2019)
→ Questions concerning medication intake and possible side effects
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
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 (RRASMQ & AGIDD-SMQ, 2019)
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.
3 – Finding the right community ressource near you (Institut universitaire en santé mentale Douglas, 2015)
→ Community Resources Directory for Quebec province, in Canada.
Multimedia
1 – Overcoming Depression : An Audio Guide (Psychsafety.org, 2017)
→ “Reactivating Your Life” and “Realistic Thinking” sections.
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.
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
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.
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 – Manage anxiety, maintain progress and avoid relapse (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.
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.