Resources for General Mental Health & Coping
It is part of the human experience to move through times in life that create more suffering and hardship. Sometimes these experiences can cause symptoms of anxiety or depression. Recent research has strongly supported two strategies for preventing or mitigating depressive and anxiety-related symptoms: promoting social connectedness and engaging in physical activity. In addition, maintaining pillars of well-being such as regular sleep patterns and healthy eating are also helpful.
The resources highlighted below emphasize several evidence based self-care and coping strategies along with resources for community supports in BC.
Full list of Mind Space Resources (PDF)
Pathways BC – Medical Care & Community Service Directories
BC 211 – Anxiety & Community Resources
Anxiety Canada – Mental Health Services, Help and Support in Your Community
Canadian Mental Health Association -Resources for Mental Health
Here to Help – Mental health and substance use resources
Rolling with ADHD – Resources for Parents and Teachers
Note: some of these apps are available to healthcare professionals for a reduced cost or free.
| Title | Ten Percent Happier |
| Cost |
FREE 6 month access for staff and volunteers in healthcare.
FREE resources for everyone: “Coronavirus Sanity Guide” |
| Link | https://www.tenpercent.com/ |
| Summary |
Resources include:
|
| Title | Balance |
| Cost | FREE first year; $39.99/ year after |
| Link | https://www.balanceapp.com/ |
| Summary |
Personalized plans as well as individual meditations.
|
| Title | Insight Timer |
| Cost | FREE and Premium ($78.99/year) options |
| Link | https://insighttimer.com/ |
| Summary |
FREE: Individual meditations & talks (40 000+ available for free) Premium members only: 200 Courses Available in 50+ languages |
| Title | Stop, Breathe, and Think |
| Cost | Selection of FREE resources, otherwise $77.99/year for full access |
| Link | https://www.stopbreathethink.com/ |
| Summary |
Curated collection of mindfulness, visualization, and breathing exercises, based on check-in upon opening the app.
Exercises & videos for children also available |
| Title | Headspace |
| Cost |
FREE access to all content for 3 months for Canadian healthcare providers
Selection of FREE resources for everyone (search “Weathering the Storm”) Otherwise $17.99/month (first 7 days free) OR $89.99/year ($7.99/month – first 14 days free) |
| Link | https://www.headspace.com |
| Summary |
Free for everyone: “Weathering the Storm” (header in the “Explore” tab on the app)
All other resources include:
|
| Title | Smiling Mind |
| Cost | FREE, no in-app purchases |
| Link | https://www.smilingmind.com.au/ |
| Summary |
Resources include multiple styles of mindfulness programs such as:
Mindfulness for children and teenagers also available |
| Title | Calm |
| Cost |
FREE selection of resources in context of COVID19 All other resources: 7 days free, then $76.99/year |
| Link | https://www.calm.com |
| Summary |
FREE resources include:
*available in: English, German, Spanish, French, Korean, Portuguese All other resources (paid for) includes a large database of:
|
| Title | Healthy Minds |
| Resource | Free |
| Link | http://healthymindsapp.ca/ |
| Summary | Daily check-in, breathing exercises, stress management strategies |
| Title | Breathe by Dr. Jud |
| Resource | Free |
| Link | https://drjud.com/coronavirus-anxiety/ |
| Summary | Brief, on-demand breathing & mindfulness exercise |
| Title | Prana Breath (Android Only) |
| Resource | Free |
| Link | https://pranabreath.info/index.php?title=Prana_Breath_Wiki |
| Summary | Introduction to multiple guided breathing exercises of variable durations |
Click on the poster to open and download.
These have been designed to print on 8.5×11 (letter) size paper.
Many healthcare workers are on the front lines for managing a COVID-19 outbreak. Whether due to increased job demands, coping with unusual circumstances, and/or fears of contagion to self and others, an outbreak could have a profound impact on mental health and the ability to remain effective in rapidly evolving situations, while increasing the risk of distress, anxiety and burnout. Several resources have been developed specifically to highlight the mental health needs of healthcare workers. The resources below highlight several recommended strategies for healthcare workers including: preparing for heightened demands during an outbreak and monitoring own stress/wellbeing and engaging in self-care/coping strategies (including general tips above) but also: checking in regularly with family/friends/colleagues, pacing work and taking mini-break where possible, avoiding overworking or ignoring personal needs and connecting to a sense of purpose and service.
| Title | Managing Healthcare Workers’ Stress Associated with the COVID-19 Virus Outbreak |
| Source | National Centre for PTSD, Veteran Affairs |
| Summary | Article outlining potential sources of stress and strategies for preparedness and self-care |
| Title | Sustaining the Well-Being of Healthcare personnel during Coronavirus and Other Infectious Disease Outbreaks |
| Source | Centre for the Study of Traumatic Stress |
| Summary | Article with practical strategies for sustaining healthcare personnel wellbeing |
| Title | Caring for Yourself & Others During the COVID-19 Pandemic: Managing Health Care Workers’ Stress | Webinar and Handout |
| Source | The Schwartz Center for Compassionate Healthcare |
| Summary | Patricia Watson, PhD discusses ways that healthcare workers can manage stress in context of Covid-19. Overview of Stress First Aid Model which incorporates self-care and peer support. |
| Title | Briefing Note on addressing mental health and psychosocial aspects of COVID-19 Outbreak |
| Source | Inter-Agency Standing Committee |
| Summary | Extensive article on mental health and psychosocial responses to COVID-19 and targeted interventions for different groups including older adults, persons with disabilities, children, those in isolation/quarantine and frontline workers. |
| Title | Leadership Communication – Anticipating and Responding to Stressful Events |
| Source | Centre for the Study of Traumatic Stress |
| Summary | Handout on leadership communication including message development. |
| Title | COVID Hub |
| Source | CMPA |
| Summary | Up-to-date medical-legal information, advice and support regarding COVID 19 for physicians |
CBT Skills Translated Class Handouts
To make our program more accessible, we have created handouts of CBT concepts that we often mention throughout the program and translated them in Tagalog, Punjabi, Simplified Chinese, Traditional Chinese, French, Korean, Spanish, and Persian. We hope that these handouts will help people as they learn in the group. Please know that these handouts are not a replacement for a CBT group.
