These are unprecedented times and there are many reasons to be upset and stress right now. How can we truly feel safe when everything around us is in chaos. So many of us are losing our jobs, are lacking physical connections with our loved ones, unexpectedly working from home, and worried about getting sick. To alleviate the stress and fear happening around us, I decided to compile an extensive list of free mental health resources.

I want to support others but I do not know how to start a conversation about mental health. To educate myself more on the subject matter, I researched and compiled as many reliable resources as I could.

In this article, you will find various resources for dealing with depression, anxiety, stress, COVID-19, educational content, free counselling, university resources, mobile apps, workbooks and more.

Other useful mental health and self-care articles:

• Black Lives Matter and Mental Health Resources
• What to Do When You’re Feeling Down
• Things to Do When Feeling Stressed and Overwhelmed

Free Mental Health Resources for COVID-19

Educational Resources

• Free University of Toronto Course: Mind Control Managing your Mental Health During COVID-19. The course will cover the following topics:
  • 1.2 Understanding the Anxiety Response
  • 1.3 The Necessity of Strategies to Manage Anxiety
  • 1.4 Achieving Relaxation: A Skill We All Need to Learn Now
  • 2.1 Why Watching the News is Addicting and How to Manage Your Consumption
  • 2.2 The Critical Art of Mental Distraction to Crowd Out Stressors
  • 2.3 How We Think About Physical Distancing and Explaining it to Our Children
  • 3.1 The Effects of Isolation
  • 3.2 Some Strategies to Make Isolation More Tolerable
  • 3.3 The Importance of Social Connection in a Physical Distancing World
  • 4.1 The Need to Guard Against Depression: The Importance of Control
  • 4.2 Bring it Together: Practice Makes Proficient
  • 4.3 Invitation to Suggest Additional Videos

Mental Health Tips from WHO

• Minimize newsfeeds especially if it is making you anxious. Instead of checking your feed throughout the day, dedicate a specific time to catch up on the latest news. Avoid checking the news after that timeframe.
• Reach out to your friends, family, co-workers and other people.
• Have a daily routine. Remember that there will be many things out of your control. Instead, focus on one thing at a time even if it is only for one – ten minutes per day.
• Be aware of your screen time.
• Help others and support local health workers.
• Be aware of your alcohol and drug use.¹

Loneliness and Abandonment

• Online Activities for Distractions: Search up puppy cam livestream on Youtube or check out virtual tours of museums, zoos, and galleries here.

Loss, Grief, and Healing

• Centre for Addiction and Mental Health (CAMH): Dealing with a loss of a loved one, job, academic, and social connection. Also, learn how to heal and move forward.

Mental Health Community for COVID-19

• CAMH: Coping with COVID-19 and learn from people with lived experience of mental illness.

Resilience and Self-Care

• Mental Health Commission of Canada Self-Care Resilience Guide (PDF): Learn different self-care tips and how to build your own resilience plan.

Stress and Anxiety

• CAMH: Strategies and assessment tools for coping with stress and anxiety during a pandemic.
• Care for your Coronavirus Anxiety by Shine: Articles, meditations, anxiety screening and access to mental health experts.
• University of Arkansas Manage COVID-19 anxiety workbook (PDF): Topics covered in the workbook are relaxation techniques, breathing techniques, grounding techniques, alternative thoughts, cognitive restructuring and more.
  • Example of alternative thoughts are:
    1. If a friend/ loved once were in this situation and had this thought, what would I tell them?
    2. Can I read people’s minds? What else might they be thinking (that’s not so negative)?
    3. Can I really predict the future? Is it helpful to try? What is more helpful?
    4. What might be a more helpful way of picturing this situation?²
• Nick Wignall: 10 Tips from a Professional Psychologist for Managing Coronavirus Anxiety
• Headspace: Guided meditations, animations, articles and videos to support your health and happiness 
• Fingerprint for Success: 9 mindfulness exercises to manage COVID stress

Anxiety | Free Mental Health Resources

• Anxiety Canada:
  • The CARD system for coping with fears and anxiety (PDF)
  • My Anxiety Plan (MAP) is a program based on cognitive-behavioural therapy (CBT) and will also be covering the following topics:
    • Unit 1: Starting the Journey: Understanding Anxiety.
    • Unit 2: Calming Strategies: Learning to Chill.
    • Unit 3: Helpful Thinking: Talking Back to Anxiety.
    • Unit 4: Facing Fears: Exposure.
    • Unit 5: Continuing the Journey: Staying on Track
    • Unit 6: Special Topics.
• BounceBack: A free program to help you manage depression, anxiety, stress or worries. Delivered over the phone with a coach and through online videos.
• Self-help guides for depression, anxiety, problem-solving, social anxiety, chronic pain, sleep problems, panic, grief, PTSD, anger, phobias, OCD, self-esteem.
• University of Ottawa: A list of books, phone apps, videos, and worksheets for topics such as anxiety, stress, depression, addictions, self-harm, suicide, social life, self-care and more.

Career | Free Mental Health Resources

• Ryerson University: Avoiding burnout tip sheet and wellbeing at work advice (mental health checklist, managing stress and more).

Counselling | Free Mental Health Resources

• Wellness Together Canada: For one on one counselling, self-guided courses, apps, and find an online community.
  • Homewood Health: Wellness Together Canada offers free live counselling through Homewood Health, which is opened 24 hours a day. To speak to someone now, call 1-866-585-0445.
  • Other resources offered by Kids Help Phone include topics such as mindfulness, coping with parent’s substance use, dealing with family abuse, loneliness, body image, resources for bullying, and anxiety.

• Good2Talk: Post-secondary students can receive information and support for mental health, addictions and well-being on and off-campus and speak anonymously with a professional counsellor. To speak to someone now, call 1-866-925-5454.

• What’s Up Walk-In: Free virtual mental health counselling.

Depression | Free Mental Health Resources

• Mental health advice from WHO (PDF) for dealing with depression:
  • You are not alone. Help is available. You are not to blame and it can happen to anyone.
  • Join a self-help or support group for people with lived experience of self-harm. You can help each other to feel better.
  • It is okay to talk about suicide. It can help you feel better.
  • Having an episode of self-harm or suicidal thoughts or plans is a sign of severe emotional distress (perhaps as a result of the loss of a loved one, loss of employment, a relationship break-up, or experience of violence or abuse).
  • You can get better.³
• BounceBack: A free program to help you manage depression, anxiety, stress or worry. Delivered over the phone with a coach and through online videos.
• Centre for Clinical Interventions Workbook and Worksheet: Behavioural strategies for managing depression, ABC analysis, and self-management. Find free weekly activity schedule, goals record, thought diary, and core belief worksheets.
• Psych Health and Safety: Self-care workbook to help with managing worry, activating your life, solving problems, managing depressive thinking, anger, relationship building, and more.
• Self-help guides for depression, anxiety, problem-solving, social anxiety, chronic pain, sleep problems, panic, grief, PTSD, anger, phobias, OCD, self-esteem.
• HeadsUpGuys: Find tips, tools, professional service, stories of success and other support for men in their fight against depression.
• University of Ottawa: A list of books, phone apps, videos, and worksheets for topics such as anxiety, stress, depression, addictions, self-harm, suicide, social life, self-care and more.

Grief | Free Mental Health Resources

• HelpGuide: Coping with Grief and Loss

How to Help and Support Others | Free Mental Health Resources

• Be There by Jack.org: Learn how to support someone who might be struggling with mental health.
• CAMH (PDF): Game changers for mental health and conversation starter. Learn how to answer the following questions:
  1. How can I support others?
  2. How to reach out to others?
  3. How to be supportive?
  4. How to get help from others?
  5. What to do if you think this is an emergency for your friend?
• York University: Read about how to support someone struggling with their mental health.

How to Improve Your Mental Health

• Concordia University: What you can do to enhance your mental health.
  1. Engage in healthy behaviours and have a healthy social network.
  2. Build resiliency and good critical thinking skills.
  3. Change the way you feel.
  4. Set realistic goals.
  5. Get help when you need it.⁴
• Help Guide: Building better mental health article.
  1. Make social connections a priority – especially face-to-face.
  2. Staying active is as good for the brain as it is for the body.
  3. Learn how to keep your stress levels in check.
  4. Eat a brain-healthy diet to support strong mental health.
  5. Don’t skip on sleep – it matters more than you think.
  6. Finding purpose and meaning in life.⁵
• Mind Your Mind: Creative ways to support your mental health.
• Ryerson University ThriveRU Workbook: A resilience training program and workbook designed to teach the five-factor model of resilience (mindfulness, gratitude, optimism, self-compassion, and grit).

Phone Lines | Talking Services| Online Support

• Good2Talk: Post-secondary students can receive information and support for mental health, addictions and well-being on and off-campus and speak anonymously with a professional counsellor.
  • Text GOOD2TALKON to 686868 to chat with a trained volunteer Crisis Responder.
• ConnexOntario: Call, email, or chat to find health services information for support with problems with alcohol, drugs, mental illness or gambling information. To speak to someone now, call 1-866-531-2600.
• Togetherall: Online services for support in common mental health issues, depression, anxiety, and more.
• LGBT Youthline: Peer volunteer support through phone, text, and chat services. They are open Sunday to Friday from 4:00 PM to 9:30 PM. Call 647-694-4275 to speak to a volunteer.
• Distress Centre Halton: A team of trained volunteers who are available 24/7, 365 days a year for telephone and online support. They are specialized in providing emotional support and will help those in distress. Contact information: Oakville – 905-849-4541, Burlington – 905-681-1488, Halton Hills – 905-877-1211.
• Vent Over Coffee: Free active listening services that take place in local Montreal cafes.
• Eva’s #GetLoud about Mental Health for Black Canadians

Self-Harm | Free Mental Health Resources

• University of Ottawa: A list of books, phone apps, videos, and worksheets for topics such as anxiety, stress, depression, addictions, self-harm, suicide, social life, self-care and more.

Stress | Free Mental Health Resources

• BounceBack: A free program to help you manage depression, anxiety, stress or worry. Delivered over the phone with a coach and through online videos.
• Headspace: Guided meditations, animations, articles, and videos to support your health and happiness.
• HelpGuide: Tips and practical advice for managing stress.
• University of Ottawa: A list of books, phone apps, videos, and worksheets for topics such as anxiety, stress, depression, addictions, self-harm, suicide, social life, self-care and more.
• WHO: Doing What Matters in Times of Stress (PDF)
  • 1. Grounding.
  • 2. Unhooking.
  • 3. Acting on Your Values.
  • 4. Being Kind.
  • 5. Making Room.⁶

Suicide | Free Mental Health Resources

• The Trevor Project: Crisis and suicide prevention program and services for lesbian, gay, bisexual, transgender, queer & questioning youth.
• University of Ottawa: A list of books, phone apps, videos, and worksheets for topics such as anxiety, stress, depression, addictions, self-harm, suicide, social life, self-care and more.
• WHO: Do you know someone who may be considering suicide (PDF).
  1. Talk to the person you are worried about at an appropriate time.
  2. Encourage them to speak to a medical professional. For further support, accompany them to an appointment.
  3. Seek immediate professional help if you think the person is in immediate danger. Do not leave them alone.
  4. Ensure he or she does not have access to means of self-harm.⁷

University Resources for Mental Health

• University of British Columbia:
  • Counselling at UBC
  • UBC Student Assistance Program offered by Aspiria
  • UBC Wellness Centre
  • Here2Talk: 24/7 mental health support via app, phone, and web for UBC residents
  • Mind Health BC: Mental health information, self-help, symptom monitoring, support groups/peer support, service directory in BC
• Concordia University:
  • Concordia Counselling and Psychological Services
  • Mental Health Services at Concordia
  • Wellness Resources
• University of Guelph
  • U of G Counselling Services
  • Student Support Network (SSN): Drop-in peer support for Fall and Winter term
  • University of Guelph Wellness Workshops
  • University of Guelph Library Resources
• McGill University
  • Counselling Services at McGill
  • Student Wellness Getting Support
  • Student Wellness Workshops
  • McGill Students’ Nightline
  • Peer Support Centre at McGill
• McMaster University
  • McMaster Counselling
  • Student Wellness Centre: Resources for ADHD, anger, anxiety, body image, depression, grief, happiness, health, mindfulness, relationships, self-harm, sexual health, sexual orientation, study skills, substance use, suicide, trauma
  • WellTrack app: find relaxation technique, guided therapy for anxiety, stress, depression, and more for McMaster students
  • List of mobile apps for anxiety, body image, depression, happiness, mindfulness, procrastination, sleep, substance use, suicide

• University of Ottawa
  • Counselling at uOttawa
  • Walk-In Counselling Clinic
  • Pet Therapy
  • Therapy Assistance Online (TAO): Find interactive modules to help you manage university stress
  • uOttawa Wellness: Find a list of books, phone apps, videos, and worksheets for topics such as anxiety, stress, depression, addictions, self-harm, suicide, social life, self-care
• Ryerson University
  • Counselling at RU
  • RU Student Wellbeing Tip Sheets: Find tips for performance anxiety, self-esteem, avoiding burnout, stress-reducing strategies
  • Well-being at Work, Help and Resources for Employees
  • ThriveRU: A resilience training program designed to teach the five-factor model of resilience (mindfulness, gratitude, optimism, self-compassion, and grit)
  • Ryerson University library Mental Health and ThriveRU Resources: books, videos, links, advice for depression, fear and anxiety, stress, sleep, self-esteem, self-improvement, resilient, relaxation
• University of Toronto
  • Mental Health Care Counselling
  • Support When You Are Feeling Distressed
  • Health and Wellness Peer Support at U of T
  • Mindful Moment Program
  • Better Coping Skill Workshops
  • 5 Ways to Wellbeing Program
• University of Waterloo
  • UW Counselling Services
  • Mental Health Topics and Links for anxiety, bipolar disorder, depression, eating and body image, LGBTQ+, sexual violence, sleep, stress, self-advocacy
  • UW Mates Peer Support Program
  • Other uWaterloo Mental Health Resources
  • Here 24/7: Addictions, Mental Health & Crisis Services Waterloo
  • OK2BME: Support services for lesbian, gay, bisexual, transgender or questioning (LGBTQ) kids and teens in the Waterloo Region
• Western University
  • Counselling on Campus
  • Peer Support Centre
  • Book a Counselling Appointment
  • Group Care and Workshops
  • Mental Health and Wellness Resource Guide: for on-campus and local community support (PDF)
• Wilfrid Laurier University
  • Mental Health Counselling
  • Student Wellness Workshops and Groups
  • Here 24/7: Addictions, Mental Health & Crisis Services Waterloo
  • OK2BME: Support services for lesbian, gay, bisexual, transgender or questioning (LGBTQ) kids and teens in the Waterloo Region
• York University
  • Mental Health and Wellness at York
  • Student Counselling and Development
  • Supporting Someone Struggling with Their Mental Health
  • Other Mental Health Resources at York and in the Local Community

Wellness

• Concordia University: For healthy living advice and resources. Topics include healthy eating, physical activity, sleep, stress management, sexual health, mental health, and quitting smoking.

Additional Free Mental Health Resources and Helplines

Helplines

• More Feet on the Ground and the Lifeline Canada Foundation: Crisis lines and resources across Canada
• Crisis Text Line: Text “START” to 741-741
• Suicide Prevention Lifeline: 1-800-273-TALK

Mobile Apps

• BeanBagChat: Access online peer support, online counselling and other mental health resources. This app is for adults aged 16-29 living in Toronto.
• MindShift CBT Mobile App: Get the tools to tackle worry, panic, perfectionism, social anxiety, and phobias. The app features include quick relief, thought journal, coping cards, belief experiments, facing fears, expanding your comfort zone, chill zone, healthy habits, and goal setting.
• MyLife Meditation
• Calm App: To help you sleep, meditate and relax.
• Moodpath: A self-management app for mental health disorders like depression, anxiety and eating disorders.
• McMaster University’s list of mobile apps for anxiety, body image, depression, happiness, mindfulness, procrastination, sleep, substance use, suicide.

Guides and Workbooks

• Self-help guides by Mood Juice
• Self-help guides for depression, anxiety, problem-solving, social anxiety, chronic pain, sleep problems, panic, grief, PTSD, anger, phobias, OCD, self-esteem.
• Government of Western Australia Centre for Clinical Interventions: Workbook for improving self-esteem and building self-compassion.
• Anxiety Canada: Helpful “how-to” documents for self-help, tolerating uncertainty, realistic thinking, self-help strategies for panic disorder, PTSD, social anxiety, and tips for healthy living.
• Psych Health and Safety: Self-care workbook to help with managing worry, activating your life, solving problems, managing depressive thinking, anger, relationship building, and more.
• Ryerson University ThriveRU (PDF): A resilience training program and workbook designed to teach the five-factor model of resilience (mindfulness, gratitude, optimism, self-compassion, and grit)

Quality Information and Fact Sheets

• Heretohelp: Information on mental health, illness and substance use problems. There are also free learning modules and fact sheets.

References

1. World Health Organization: https://www.who.int/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome—mental-health
2. https://health.uark.edu/coronavirus/caps-covid-19-resources-anxiety-workbook.pdf
3. https://www.who.int/docs/default-source/mental-health/depression/life-worth-living-03-handouts-depression.pdf?sfvrsn=a4fb25b5_2
4. http://www.concordia.ca/students/health/topics/MentalHealth.html
5. https://www.helpguide.org/articles/mental-health/building-better-mental-health.htm
6. https://www.who.int/publications/i/item/9789240003927
7. https://www.who.int/docs/default-source/mental-health/depression/suicide-04-handouts-depression.pdf?sfvrsn=7c5eaac4_2

Disclaimer: I am not a medical professional. Please talk to a medical professional and always conduct your own research.

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