Resources – To Deal With Difficulties

I try to understand what I am experiencing when…

I note or pay attention to my thoughts, emotions and behaviours.

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

– 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

I learn about depression, anxiety or bipolar disorder (e.g. on the Internet or TV, by reading, or by attending conferences or workshops).

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)

I consult a mental health care professional (e.g. psychologist, social worker, psychotherapist, sexologist, occupational therapist).

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)
  

I seek help when…

I contact a mental health organization (e.g. a help line, support group or workshops).

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) (RRASMQ2015)

 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.

I consult a professional (e.g. doctor, pharmacist, nurse).

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

I take prescription medication for my mental health problem.

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)

I use complementary treatments (e.g. art therapy, light therapy or acupuncture).

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.

I deal with what is not going so well when…

I change my view of things and how I talk to myself (self-talk).

Multimedia

1 – Overcoming Depression : An Audio Guide (Psychsafety.org, 2017)

 “Reactivating Your Life” and “Realistic Thinking” sections.

I try to confront my fears.

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.

I solve my problems one step at a time.

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

I stay vigilant to the risks of a relapse when…

I continue to use the strategies that have helped, even when my condition improves.

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.

I learn to recognize the signs of a relapse.

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.

I take some distance from the things that are bothering me (e.g. I take a situation less seriously, I take time to think about things).

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.