Women’s Sexual Assault Support and Crisis Line: 1-800-663-3060 Bernadette McCann House (Crisis, Support, and Programs): 1-800-267-4930 Texting line (response time may vary): 613-639-1233 Regional Assault Program: 1-800-363-7222Offering care and support to men, women, and children who have experienced domestic violence including sexual assault. Provides care and support to older adults at risk of abuse, experiencing elder abuse, and their caregivers in Renfrew County Family and Children's Services of Renfrew County: If a person has a concern about a minor child as needing protection in the context of physical abuse, neglect, emotional abuse, or sexual abuse, please contact Family and Children's Services. There is someone available to take the call 24 hours a day, each day of the year, at 613-735-6866 or toll free at 1-800-267-5878.

Treatment Services of Renfrew County: Initial Assessment: 1-800-265-0197 LINK FOR INFORMATION about different support/treatment services Virtual Addictions Counselling (chat, phone, or video): LINK FOR APPOINTMENT Alcoholics Anonymous Pembroke: 1-877-746-7360 LINK FOR MEETINGS and information (in-person and video) Al-Anon Pembroke: 1-888-425-2666 LINK FOR MEETINGS and information Smart Recovery Ontario: Offers free group discussion meetings, support to individuals, families, and friends of those suffering from addiction issues, where participants learn from one another using a self-empowering approach based on the most current science of recovery. This services is for individuals dealing with alcohol, eating disorders, marijuana, gambling, prescription drugs, heroin & opiates, sex addiction, and smoking Breaking Free Online Program (free to Ontario residents): A confidential wellness and recovery support program for alcohol and drugs Please use this link to access information about: Recovery discussion groups, peer support, Dialectical Behavioral Skills (DBT) support, Smart Recovery Program for addictive behaviors group, Steps to Recovery group, Drop-in DBT group , Drop-in Acceptance and Commitment Therapy group, Building Resiliency groups, and Family Night online support meetings for family members and loved ones of those with substance use, mental health, or concurrent disorders

Advance Care Planning is a process of reflection and communication. It is a time for you to reflect on your values and wishes, and to let people know what kind of health and personal care you would want in the future if you were unable to speak for yourself. Please go to Advanced Care Planning Canada to learn more. Advanced Care Planning: Ontario Resources for Individuals and Families includes A free Advanced Care Planning Workbook you can download and use Information about / for a Substitute Decision Maker, including a link to a document from the Ontario Attorney General that allows you to complete a form to designate your Power of Attorney for Personal Care Use this link to access a printable PDF workbook to assist with the Advanced Care Planning Process

Anger Management Groups via the Robbie Dean Centre: Offered to both men and women in separate groups, with mandated and non-mandated options. Call 613-629-4243 or email info@rdfcc.ca Anger and Irritability Management (AIMS) Online Course: This course can help you get along better with people, control your reactions to irritating events, and avoid the negative consequences of becoming too angry. AIMS for Anger Management (app): AIMS is designed for Veterans and military Service members but can be used by anyone coping with anger problems. The AIMS app is based on the Anger and Irritability Management Skills online self-help course. The app provides users with education about anger, opportunities for finding support, the ability to create an anger management plan, anger tracking, and tools to help manage angry reactions. Users can also create custom tools based on their preferences, and can integrate their own contacts, photos, and music.

Anxiety Supports Groups via the Robbie Dean Centre: This is a mental health support group offering education and skills for individuals living with anxiety and/or depression. We offer mixed in-person and virtual groups, which are held for 6 consecutive weeks, multiple times a year. Call 613-629-4243 or email info@rdfcc.ca My Anxiety Plan 10-hour Online Course (free) Anxiety Canada Website (also the MINDSHIFT APP) Bounceback Online Program for anxiety, depression, stress, and worry (free) Togetherall: A free online peer-support program moderated by clinical professionals to provide mental health support and a feeling of community. Also includes self-guided courses and self-improvement tools Mental Health Resources: The Royal Ottawa Hospital: This is a collection of mental health resources from The Royal as well as other mental health organizations and research institutes. There are many types of resources including videos, worksheets, quizzes, exercises, and mobile apps. The resources are targeted towards individuals with a desire to improve their mental health and overall wellbeing, caregivers, and anyone who is seeking a better understanding of mental health and wellness.

Find a Resource: A list provided by the Centre for ADHD Awareness Canada Find A Resource - CADDAC ADDitude online magazine and resource: Since 1998, millions of parents and adults have trusted ADDitude's expert guidance and support for living better with ADHD and its related mental health conditions. Our mission is to be your trusted advisor, an unwavering source of understanding and guidance along the path to wellness. ADDitude - ADD & ADHD Symptom Tests, Signs, Treatment, Support A list of ADHD organizations and resources: This article provides a list of organizations and resources that can help you better understand and navigate ADHD and put you in touch with others on a similar journey. ADHD Organizations and Resources ADDitude expert webinars and podcasts: an excellent source of information to learn more about a variety of topics related to ADHD. ADHD Expert Webinars

Family Connections™ is a free, evidence-based, 12-class course that provides education, skills training, and support for people who are supporting a sufferer of Borderline Personality Disorder (BPD) / Emotion Dysregulation (ED) or BPD/ED traits. Borderline Personality Disorder of British Columbia: Online Support Group: A virtual peer support group for BPD that meets weekly to offer hope, validation, shared experience, and skills. Ontario residents are welcome. Drop-in format, and no registration is required. Go to THIS LINK to access dates and zoom information. Emotions Matter BPD Online Peer Support Group Program for individuals with Borderline Personality Disorder. Ontario residents are welcome, with weekly meetings. The curriculum, developed by people with lived experience, emphasizes: Peer experience as a reference point for recovery; Socialization in a safe, judgment-free space with community support; Solution-focused strategies, empowerment and problem-solving. Dialectical Behavioral Therapy Self-directed Online Course: LINK FOR FREE online Dialectical Behavior Therapy skills course (self-directed) DBT Self-help Website: This self-help website offers a course on Dialectical Behavior Therapy skills, a blog where you can research and learn from others, and also offers information about a podcast called: DBT and Me. Please use this link to access information about: Recovery discussion groups, peer support, Dialectical Behavioral Skills (DBT) support, Smart Recovery Program for addictive behaviors group, Steps to Recovery group, Drop-in DBT group , Drop-in Acceptance and Commitment Therapy group, Building Resiliency groups, and Family Night online support meetings for family members and loved ones of those with substance use, mental health, or concurrent disorders.

The Canadian Cancer Society: When you or a loved one is diagnosed with cancer, our online peer support community is here to help. You’ll find people who have been there, who can offer support, tips and insights from their lived experience. Membership in this community is free, and open to people 18 years of age and older. Cancer Support Community: MyLifeLine® is here to help you easily connect to your community to reduce stress, anxiety, and isolation — and to transform your cancer experience. Our online community includes patients, survivors, caregivers, and loved ones impacted by cancer. Patient & Family Support (Psychosocial Oncology) Program - The Ottawa Hospital You can come to us for a variety of supports, such as: Counselling Emotional support Practical assistance like (loss of income, etc…) Nutritional assessment and counselling Physical Rehabilitation Support group and/or education sessions

The Ontario Caregiver Association offers workshops, psychoeducation, peer support, group and individual counselling, a caregiver coaching program, and an online learning library! Please use the link provided to access their support programs. If you feel like you are juggling too many caregiver responsibilities and would like support, you can call the Helpline 24/7 (offered by the Ontario Caregiver Association) at 1-833-416-2273

The Champlain Community Support Network has put together a dedicated website where you can find services, information and resources including information about 'Meals on Wheels', transportation, telephone and safety checks, 'A Friendly Voice' telephone visiting line, caregiver support, etc.

The Champlain Health Line is a directory of health services including health news, health events, health careers, and a health library for all ages in the Champlain region, which includes Renfrew County.

My Anxiety Plan (MAP) Course for children and youth Elevate Youth Wellness Centre (offered in Pembroke): Elevate is a youth (11-17 yrs) fitness and wellness centre developed in memory of Krista Johnson, offering free mind, body, and health-related wholistic programs. They offer a physical activity space (fitness studio), a girls group called 'Live it Up', yoga/mindfulness, and healthy cooking classes. Canadian Mental Health Association Information Library on child and youth mental health and wellness topics, providing information on depression, anxiety, eating disorders, legal issues, loss and grief, etc. Family and Children's Services of Renfrew County: This child welfare family support agency administers various programs including Caring Dads, Parents Anonymous, Foster Parenting, Kinship Service, EarlyON Child and Family Services, Family Visitation and Exchange Services, etc. Please visit their website to learn more about their support. Youth Wellness Hub: Renfrew County: 278 Nelson Street, Pembroke: Open Tuesdays and Thursdays for drop-in from 10:00 till 6:00 pm

A collection of helpful guides and information for parents, teens, and families including ADHD, anger, eating disorders, self-esteem, self-harm, suicide, mental health, mindfulness, etc. Each topic area offers suggestions on helpful books, websites, YouTube videos, and local contacts (for information purposes only)

Progress over pain is a six-week online program that focuses on self-management for people living with chronic pain. Over the six weeks different topics will be covered that relate to chronic pain, including the science of chronic pain, stress, sleep, goal setting, communication and engaging in meaningful activity. Sessions are approached using principles of self-management, cognitive behavioural therapy and mindfulness. Participation is interactive during sessions, and self-reflective activities will be provided to complete between sessions. Help with Your Heath Online Workshop: This five-week interactive web-based series is for those who are looking for support to optimally manage their health. Each week you will make a plan that supports healthy changes that are important to YOU. Powerful Tools for Caregivers Workshop: In the six weekly classes, caregivers develop a wealth of self-care tools to: reduce personal stress, change negative self-talk, communicate their needs to family members and healthcare or service providers, communicate effectively in challenging situations, recognize the messages in their emotions, deal with difficult feelings, and make tough caregiving decisions. Class participants also receive a copy of The Caregiver Help book, developed specifically for the class. One-on-one Health Coaching support for three months (free) - Access Here

Ontario Structured CBT Psychotherapy Program: This program is intended for adults (18 years of age or older) who are experiencing mild to moderate depression, anxiety, and anxiety-related problems. This includes depression and low mood, generalized anxiety and worry, social anxiety and performance fears, unexpected panic attacks and agoraphobic fears, health anxiety, obsessive-compulsive concerns, posttraumatic stress, and specific fears. TeleCBT (OHIP Covered CBT): TeleCBT.ca is a Canadian online counseling service that specializes in the use of cognitive behavior therapy (CBT). Individuals can be referred to OHIP-covered psychotherapy services via this program.

The Ontario Brain Injury Association offers information, advocacy, a help-line you can call, and an online "Concussion Support Group" which is 8-weeks long and is facilitated by a Registered Social Worker with experience supporting those who have experienced trauma and concussion injuries. Here is the link to read and also register for a group. The Brain Injury Association of the Ottawa Valley offers information and an online "Concussion Support Group" every 2nd and 4th Monday of each month. The Concussion Legacy Foundation offers a 1-1 Peer Support Connection Program, to offer individual support and connection from someone who has also experienced concussion impact in their lives. It is free, and offered in Canada.

One Stop Talk/Parlons Maintenant (OST/PM): offers free virtual counselling services and seamless entry into child and youth mental health services across Ontario. The program serves as a single access point to mental health services for children and youth aged 0-17, connecting them with registered and experienced therapists across the province. Our agency’s therapists are an integrated network of province-wide infant, child, and youth mental health agencies support this program. To connect with a therapist, visit onestoptalk.ca or call at 1 855 416 8255 Pheonix Centre for Children and Families: A free mental health service for children, youth (under 17 years), and families. Please contact the main centre at 613-735-2374. Long distance? Call us toll-free at 1-800-465-1870. A receptionist will be happy to direct your call or get you started with the intake process. We serve clients 17 years of age and under who live or attend school in Renfrew County. Renfrew County Youth Wellness Hub: offers free and accessible mental health and substance use services with a Registered Social Worker. Email: renfrewcountyywho@gmail.com with any questions, or call 613-570-8952, or drop-in to 278 Nelson Street in Pembroke on Tuesdays/Thursdays from 10-5 pm (offered onsite or virtual) For more information about counselling support for children, youth, and families, please visit our COUNSELLING: Children, Youth, and Families drop down

Hope for Wellness Helpline for Indigenous People: 1-855-242-3310 A chat option is available on website link National Indian Residential School Crisis Line: 1-866-925-4419 Robbie Dean Counselling Centre: Indigenous cultural programs and support Eligible individuals can access up to 22 hours of counselling during 12 months via the Non-insured Health Benefits Program: LINK FOR INFORMATION

Counselling is available to patients of the West Champlain Family Health Team by referral from your healthcare practitioner. If you would like to access our counselling service, please let your healthcare provider know, and a referral can be made. We provide individual counselling services to individuals who are 17+ years old, and also counselling support for couples (provided at least one of the individuals is with our health team). PLEASE NOTE: Patients who are 16 years old or younger will need to access our funded mental health authority for children, youth, and families, which is the Pheonix Centre for Children and Families - they accept self-referrals. Their contact is contained on our resources page! Once you are referred to our service by your healthcare professional, you will be contacted to book an Initial Consultation appointment where one of our counsellors will discuss with you the referral and your needs, hopes, and goals in counselling work. Prior to the appointment, we will send you an information form and questionnaire via email (with your permission) to help arrange the referral. About Hushmail: The email we use for our counselling-related form is called a "Hushmail", which means it is encrypted and private once completed and sent back to us. The email will ask you to create your own passcode to open the form (it can be any passcode you want), and once you read it and complete the questions, you simply click 'submit' and it returns directly to the West Champlain Family Health Team: Counselling Department. This form needs to be completed BEFORE your Initial Consultation appointment (thank you). After your Initial Consultation appointment, if you decide to go ahead with accessing our service, we will place you on our waitlist, provide you with helpful resources to read, learn about, and access in the meantime, and call you to begin counselling when it is your turn. You can access a rich library of resources here, on our Mental Health Resources page. We offer counselling via telephone, zoom, or in-person (Pembroke and Eganville locations). We will also ensure to let you know that you may access the Single Session Counselling Service offered almost every day of the week, and the Mental Health Crisis Line (under Crisis Support) while you are waiting for counselling services. If you feel you would like to access a Private Practitioner as you have insurance coverage or are comfortable to proceed instead with a 'fee for service' practitioner (which might allow you to access services sooner), please note that we have a list under "Private Practitioners" here on our Mental Health Resources page. A final note: the Registered Psychotherapists who work with the West Champlain Family Health Team provide practicum placement support for counselling interns who are completing their Masters in Counselling Psychology. We usually have our interns with the Counselling Department for 8 months. They are able to provide fully supervised counselling support to patients as part of completing their credentials. They most often provide the Initial Consultation appointment and also work with patients to provide counselling support for a variety of reasons and issues.

Via the Robbie Dean Centre: Up-to 8 counselling sessions are available to clients 17 years of age and older. Clients can participate in person, on the telephone, or over zoom. To access the Short-Term Counselling, clients can self-refer by calling the Centre directly or emailing us at info@rdfcc.ca

A 90-minute single counselling session is available to individuals most days of the week. Call 613-755-2277 to arrange a supportive session. For more information about these same-day clinics, please GO TO THIS LINK. Please note: counselling services are available in English, French, Arabic, Spanish, Somali, Cantonese, and Mandarin For those who would specifically like to access the Renfrew County Single Session resource, the clinic is held on Thursdays from 11:30 till 6:00 pm and can be reached on Thursdays (after 11:30) by calling: 1-844-441-0981

The Farmer Wellness Initiative provides access to free counselling services and tailored mental health support and resources to all Ontario farmers and their families.

The Petawawa Military Family Resource Centre hosts a Mental Health Walk-in Counselling Clinic for Military Families: the 1st and 3rd Wednesday of every month from 4pm-7pm at the Family Centre (12 Reichwald Cresent) - first-come, first-served basis Services also include Mental Health Support, Family Advocacy Coordinator, Family Counselling Services, Social Workers, and a Veteran Family Program.

Couple Hopes: This free online self-help intervention is available for individuals with symptoms of post-traumatic stress or stress related to COVID and their partners, to access effective treatment to improve symptoms and enhance relationships. Please visit the site for more details. St. Paul's University Counselling and Psychotherapy Centre: Although there is a cost to this counselling support service, they offer up-to 30 sessions at a reduced sliding scale rate for those that qualify. This program involves masters and doctoral level students offering services to individuals, families, and couples, fully supervised by professionals who are certified and accredited. Service is available via telephone, online, or in-person. Couples Coach app is designed for partners who want to improve their relationship and explore new ways to connect. The app takes users through five levels of expert-written education and engaging behavioral exercises informed by science.

Renfrew County Mental Health Crisis Line: 1-866-996-0991 Child, Youth, and Family Crisis Line of Eastern Ontario: 1-877-377-7775 Kid’s Help Phone of Eastern Ontario: 1-800-668-6868 Text: 686868 Trans Lifeline: 1-877-330-6366 2SLGBTQ+ Youth Support Line and Information: 1-800-268-9688 Text and live chat options The Canada Suicide Prevention Service 1-833-456-4566: Available 24/7/365 days of the year for individuals and family members requiring immediate support (via talk and text), and for resources about suicide. Dial or Text 9-8-8: The 9-8-8: Suicide Crisis Helpline will offer 24/7/365, trauma-informed and culturally appropriate suicide prevention crisis support in English and French by phone and text for everyone living in Canada.

The Dementia Society of Ottawa and Renfrew County provides support and information to individuals and their families who are impacted by dementia by offering guidance and support, social programs, education, information, and resources. Information about Respite Care for Caregivers: There are several types of respite care available for caregivers. Services can be provided in your home or in a different care setting, for example, a long-term care home. For more information about respite care, or for help in locating services in your community, call 613-310-2222. Powerful Tools for Caregivers Workshop:In the six weekly classes, caregivers develop a wealth of self-care tools to: reduce personal stress, change negative self-talk, communicate their needs to family members and healthcare or service providers, communicate effectively in challenging situations, recognize the messages in their emotions, deal with difficult feelings, and make tough caregiving decisions. Class participants also receive a copy of The Caregiver Help book, developed specifically for the class. If you feel like you are juggling too many caregiver responsibilities and would like support, you can call the Helpline 24/7 (offered by the Ontario Caregiver Association) at 1-833-416-2273

Depression Supports Groups via the Robbie Dean Centre: This is a mental health support group offering education and skills for individuals living with anxiety and/or depression. We offer mixed in-person and virtual groups, which are held for 6 consecutive weeks, multiple times a year. Call 613-629-4243 or email info@rdfcc.ca Bounceback Online Program for anxiety, depression, stress, and worry (free) Togetherall: A free online peer-support program moderated by clinical professionals to provide mental health support and a feeling of community. Also includes self-guided courses and self-improvement tools Mental Health Resources: The Royal Ottawa Hospital: This is a collection of mental health resources from The Royal as well as other mental health organizations and research institutes. There are many types of resources including videos, worksheets, quizzes, exercises, and mobile apps. The resources are targeted towards individuals with a desire to improve their mental health and overall wellbeing, caregivers, and anyone who is seeking a better understanding of mental health and wellness. FREE APP: MoodTools

Dialectical Behavioral Therapy Self-directed Online Course - LINK FOR FREE online Dialectical Behavior Therapy skills course (self-directed) DBT Self-help Website: This self-help website offers a course on Dialectical Behavior Therapy skills, a blog where you can research and learn from others, and also offers information about a podcast called: DBT and Me Please use this link to access information about: Recovery discussion groups, peer support, Dialectical Behavioral Skills (DBT) support, Smart Recovery Program for addictive behaviors group, Steps to Recovery group, Drop-in DBT group , Drop-in Acceptance and Commitment Therapy group, Building Resiliency groups, and Family Night online support meetings for family members and loved ones of those with substance use, mental health, or concurrent disorders.

Online Workbook for Disordered Eating (Centre for Clinical Interventions) Eating Disorder Support Group (Petawawa Centennial Health Centre) Children’s Hospital of Eastern Ontario: Eating Disorder Information Hopewell Eating Disorder Support Centre (Ottawa) A general list of treatment providers in the Ottawa area Smart Recovery Ontario: Offers free group discussion meetings, support to individuals, families, and friends of those suffering from addiction issues, where participants learn from one another using a self-empowering approach based on the most current science of recovery. This services is for individuals dealing with alcohol, eating disorders, marijuana, gambling, prescription drugs, heroin & opiates, sex addiction, and smoking

Family Connections™ is a free, evidence-based, 12-class course that provides education, skills training, and support for people who are supporting a sufferer of Borderline Personality Disorder (BPD) / Emotion Dysregulation (ED) or BPD/ED traits.

Food banks offer caring and confidential help throughout the Valley - Renfrew County Food Banks St. Joseph's Food Bank in Pembroke

A Friendly Voice is a free, confidential “warm line” for older Ontarians, 55+ who just want to chat with a friendly person who cares, without expectations or judgment. Whether you’re struggling with loneliness or simply looking to stay socially healthy and add some connection to your routine, we offer an empathetic ear and good conversation. To connect today, call: Toll-free: 1 (855) 892-9992 Ottawa area: (613) 692-9992

Circle of Turtle Lodge: The Circle of Turtle Lodge has been reviving, promoting, and restoring Traditional Anishinabe Culture in the Ottawa Valley since 1999. They are an independent not-for-profit organization and a registered charity based in Deacon, Ontario, which is at the head of Golden Lake in unceded Algonquin Territory. Members include individuals from many different Indigenous Nations from across Canada, regardless of ‘status’. Indigenous Hub: 342B-1100 Pembroke St. E. (The Pembroke Mall): Open Monday to Friday from 10:00 am till 7:00 pm for activities and drop-in. Mashkiwizii Manido Foundation: Offering talking / healing circles, land-based healing, and cultural workshops Resource List for First Nations, Metis, and Inuit Peoples: offered through the Children and Family Services of Renfrew County Website.

The CBT-i app will guide users through the process of learning about sleep, developing positive sleep routines, and improving their sleep environments. It provides a structured program that teaches strategies proven to improve sleep and help alleviate symptoms of insomnia.

Mental Health Services, Supports, and Programs: 613-732-8770 Ext. 8005

Free online mindfulness-based stress reduction course Yoga With Adrienne – YouTube Channel Mindfulness Coach app: This app was created for veterans, however can be used by anyone to help develop a mindfulness practice. Mindfulness means noticing and paying attention to what is going on in the present moment, without passing judgment on it. Mindfulness has been shown to be effective for reducing stress, improving emotional balance, increasing self-awareness, helping with anxiety and depression, and coping more effectively with chronic pain.

Please use this link to access information about: Recovery discussion groups, peer support, Dialectical Behavioral Skills (DBT) support, Smart Recovery Program for addictive behaviors group, Steps to Recovery group, Drop-in DBT group , Drop-in Acceptance and Commitment Therapy group, Building Resiliency groups, and Family Night online support meetings for family members and loved ones of those with substance use, mental health, or concurrent disorders.

Parent's Lifeline of Eastern Ontario provides supports via a helpline (1-855-775-7005), parent supports groups, and one-to-one support for parents of children (up-to 25 years old) who are facing mental health challenges.

PFLAG Renfrew County: Please go to their website for information about their services including support, education, and outreach PFLAG recommended reading and resources Trans Lifeline: 1-877-330-6366 2SLGBTQ+ Youth Support Line and Information: 1-800-268-9688 Text and live chat options

Support, Resources, and Programs: 1-800-465-1870

FREE APP - PTSD Coach: This app assists individuals suffering from PTSD, and those interested in learning more. It provides skills to assist in managing mild to moderated versions of PTSD and for whom self-guided assessment and treatment might be sufficient. It is developed with the US Department of Veteran Affairs and offers a PTSD Coach Canada version as well as a French-language version. FREE APP - PTSD Family Coach: This app is developed by the US Department of Veterans Affairs for family member of those living with PTSD to provide extensive information on PTSD, how to take care of yourself, your relationship with your loved one or with children, and how to help your loved one to get treatment as needed. National Centre for PTSD US Department of Veteran Affairs: This website offers a wealth of information for individuals and their families. The Robbie Dean Centre is proud to be offering Skill Building for Survivors. This in-person or virtual group will focus on learning about trauma responses and developing healthy ways to cope. For more information or to complete and intake 613-629-4243 - this group runs a few times per year, offered to men and women separately

Here is our LIST OF PRIVATE PRACTITIONERS that we have collected, which includes their telephone numbers, emails, websites, and information about their practices. This list is incomplete, but it provides a starting place to begin your research. College of Registered Psychotherapists: Find a Psychotherapist College of Registered Social Workers: Find a Social Worker College of Registered Psychologists: Find a Psychologist

Renfrew County Legal Clinic is a non-profit legal clinic funded by Legal Aid Ontario. They provide free legal services to people living on a low income. Please visit their website to research the specific areas of law where they can assist.

Telephone or video appointment with a doctor or nurse practitioner for those who do not have a family doctor, or who cannot access their medical professional

Free Community Programs: Short-term counselling (17+) Grief and loss recovery support (including pet loss support) Virtual anxiety and depression group Indigenous cultural programs Anger Management Groups (mandated and non-mandated options) Trauma recovery support Assistance in locating appropriate resources via their REACH program

Counselwise Daily Blog: Anchor Your Day Canadian Mental Health Association: Take 15 minutes just for you The West Champlain Family Health Team has a resource library of various self-help workbooks for patients of the health team on a variety of topics (boundaries, anxiety and depression management, sleep-related issues, etc.) Please contact our office to inquire about obtaining a self-help resource. Self-help Online Workbooks (Centre for Clinical Interventions) Anxiety / Health Anxiety Assertiveness Body Dysmorphia Bipolar Diagnosis Depression Panic Perfectionism Sleep issues Worry and Rumination etc.

The term “mental hygiene” refers to daily activities that support and maintain mental health. Public health guidelines tell us that we need to do small tasks daily to maintain our physical and dental hygiene, like showering and brushing our teeth. We are now extending the same concept to mental health. Here is the link to learn more about the approach including a toolkit with resources and information Here is the link for the specific mental hygiene practices, demonstration videos, and worksheets

The Crisis and Trauma Institute has put together guided exercises for managing stress and anxiety through mindful awareness, breathing, and simple movements. There are two exercises for adults, and two exercises for children. Progressive Muscle Relaxation teaches you how to relac your muscles through a two-step process. First, you systematically tense particular muscle groups in your body, such as your neck and shoulders. Then, you release the tension and notice how your feel. This exercise will help you to lower your overall tension, stress levels, and can help to relax you when you are feeling anxious. It can also help reduce physical problems such as stomachaches and headaches, as well as improve your sleep. Read more about progressive muscle relaxation here The Counselling Group in Ottawa has developed a teaching series to better understand stress and its impact, including impact on the body, emotions, behaviors and thoughts. Developing insight about stress in general can be very helpful in developing stress management strategies. Please CLICK THIS LINK to access the four-part series.

Telehealth Ontario is a free, confidential service you can call to get health advice or information. A Registered Nurse will take your call 24 hours a day, seven days a week. Assistance is available in more than 300 languages. When you call Telehealth, tell them what language you speak and you will be connected to an interpreter. Toll-free: 1-866-797-0000 Toll-free TTY: 1-866-797-0007

Information is provided via Victim Services Renfrew County for those individuals who are experiencing crime(s) or tragedy(s), to offer a directory of services such as victim support lines, the Canadian Human Trafficking Hotline, Criminal Injuries Compensation Information, etc.

The Renfrew County Youth Wellness Hub provides mental health and substance use services integrated with a range of other youth services. Mental health services Addictions services Physical health/primary care Employment services Housing Youth shelter Family support Peer support Life skills

If you are aware of any free, accessible mental health resources that we may have missed, we would love your input. You can send your recommended resources to c.ullrich@westchamplainfht.com. Thank you!