Health and wellness resources

If you are having thoughts of self-harm or suicide:

• 9.8.8: Suicide Crisis Helpline.  Phone or text support to people in every province and territory 24/7 and 365 days a year through the Government of Canada mental health support.
• Here2Talk (24/7) 1.877.857.3397 (here2talk.ca) offers post-secondary students free and confidential counselling and referral services by app, phone or online chat (works best in Google Chrome web browser).
• First Nations and Inuit Hope for Wellness Helpline and Chat (24/7) 1.855.242.3310, culturally competent counsellors, services in English, French, Ojibway, Cree and Inuktitut
• Vancouver Island Crisis Society - 24 hr call line, Chat or text - updated Community Resource Database
• Kuu'us Crisis Line - 1.800.588.8717 from the Nuu-chah-nulth peoples offers crisis support and culture, support groups, housing registry for indigenous peoples

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Resilience and self-compassion

Have you been feeling like you’re extra hard on yourself, or very self critical when you make mistakes? Giving yourself compassion and inward support can be helpful in difficult moments and to encourage your well-being and motivation.

• self-compassion.org/self-compassion-practices - These recorded practices are designed to help you be with yourself in a healthy and supportive way. Please note that these practices are not a substitute for therapy.
• 8 Ways to Build Resilience is a video series, presented by your Health Peers, based on Bouncing Forward. In each video, you can learn about an aspect of resilience and follow along with an activity.
• Wellness Modules from heretohelpBC which break down a different factor related to mental health and well-being. You’ll explore different evidence-based skills to help you work through common problems. 
• Resources for Resilience from ACEP: Members from all over the world volunteer their time to meet R4R’s mission and provide free access to self-help techniques that can help you recover more quickly and easily from stressful and traumatic events.

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Stress and anxiety

Stress and Anxiety can easily take over your brain and become overwhelming. Using strategies and skills to manage this before it becomes overwhelming can be a big help. Some places to look for these strategies include: 

• Bounceback BC - Learn skills to manage low mood, stress, and worry with the support of a coach. With the right tools and practice, you can bounce back to reclaim your mental health.
• Anxiety Canada Self-help Strategies for Panic Disorder
• The Centre for Clinical Interventions in Australia workbooks:
  • Anxiety
    Info sheets on the nature of anxiety, worksheets and thought diaries
  • Panic 
    12 module workbook, info sheets and worksheets
  • Social Anxiety 
    10 module workbook, info sheet and worksheets
• Anxiety Release based on EMDR - Anxiety Release shows you how to release anxious thoughts and feelings naturally, by harnessing the power of your brain.
  • Get Anxiety Release at the Apple Store     
  • Get Anxiety Release on Google Play
• Mindshift - This app uses individual tools and tactics to develop healthy long-term habits for dealing with different symptoms and forms of anxiety.
  • Get Mindshift at the Apple store    
  •  Get Mindshift on Google Play

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Mood and depression

Everyone can feel down or sad, but depression can be more than that. If you have been consistently feeling empty, hopeless, or lacking energy, there are resources available to help. 

• The Black Dog of Depression - video by WHO on what depression is like and ways to cope
• headsupguys.org  (Canada) - Many resources and articles for men. A comprehensive collection of articles to help men improve their mental health and to help everyone support the men in their lives.
• Hilary Jacobs Hendel Change Triangle Blog - Blog offering practical, evidence-based insights on emotional health and the Change Triangle® model to support well-being and resilience.

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Relationships

Relationships can influence your mental health and well being. Knowing where to look for help if you are worried about yourself or others in relationships can be helpful. 

• Haven Society: Programs and services that help those in immediate need find shelter and support for tough transitions in their lives
• One Love www.joinonelove.org:  an organization dedicated to promoting health and helping us learn about love. Offers signs of healthy and unhealthy relationships
• Love is respect (USA): Resources and information about relationships, spectrum of health and abuse, sex, communicating, boundaries, dating and hooking up, teen and LGBBTQ relationships as well
• Ending Violence Association (Canada): Provincial association to developing programs in communities in addressing violence. Many resources and a lot of information
• Let's get consensual: Great video from UVIC on what consent is, and what it is not with some statements on sexual violence
• Brene Brown: short video that captures essence of what empathy is (and isn't)
• Nanaimo Family Life Association: Support when you need it. Programs that make a difference. See their monthly calendar of events here.

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Disordered eating support

Eating habits and worries about body image can be quite common concerns people face. Find out more about disordered eating here: 

• Kelty: Connecting you with resources and information for every stage of the eating disorder journey.
• NARSF: The Eating Disorders Program provides a pairing of prevention and treatment services to lessen the impact of harm associated with persistent and serious eating patterns for referred youth and families in the Nanaimo/Ladysmith area.
• At Looking Glass Foundation™, we support individuals affected by eating disorders and disordered eating. Through innovative and accessible programs and services, we provide community members with the support they need, no matter where they are on their recovery journey. We welcome all bodies, are weight inclusive and proudly 2SLGBTQIA+ friendly. You are welcome here.
• Anorexics and Bulimics anonymous (Canada): adapted from 12 steps of AA, see their webpage for both in-person and on-line meetings
• National Eating Disorder Info (Canada): Information, resources, library, Helpline, M-F, 1.866.633.4220 6am-6pm (PST).  NEDIC is Canada’s source for eating disorder education and support, guiding people to trustworthy information and resources relevant to their situation.

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Sleep and lifestyle

Sleep has a big impact on our physical and mental health. There are things you can to do to adjust your sleep habits and be able to get quality sleep. 

• Why your brain needs to dream: article by Jill Suttie
• The Neuroscience of Sleep: article/ interview with sleep expert, Matthew Walker
• CCI sleep resources provides evidence-based self-help resources on sleep problems, offering practical CBT strategies to improve sleep habits and quality. 
• Healthlink insomnia provides evidence-based tips and strategies to improve sleep and manage insomnia through better sleep habits and routines. 

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Neurodivergence

Have you been wondering if you may have ADHD or Autism, or if your brain is working differently than many other people? Check out these resources on ADHD and Autism testing: 

• ADHD testing for adults: (please note that there is a fee for testing and varies between companies)
  • mylearningcoach.ca - ADHD assessments offers virtual assessments Canada wide and wrap around supports for accessing academic, advising and coaching.
  • Becker Burrows & Associates offers virtual assessments for Nanaimo, Alberta and Northwest Territories, email info@beckerburrows.com
  • The Neuro Divergent Team offers virtual assessments for BC and Ontario
  • www.dremes.ca (Canada) Dr. Craig Emes, psychiatrist in Victoria, is funded to provide free assessments, Dr.'s referral is required.
  • Dr. Parhar Adult ADHD Centre offers virtual assessments from anywhere in Canada
• Autism BC offers centralized and up to date information about many supports available, including tips for preparing for an assessment, barriers to assessment, and a list of psychologists who may be available to do assessments and a blog on the 6 steps to getting an adult autism assessment in BC
• canlearnsociety.ca/resources CanLearn Society helps children, youth, adults and families living with literacy, learning, attention, and related mental health challenges to learn and thrive.
• Centre for ADHA Awareness (Canada) Non-profit, provides advocacy across Canada. Info about support groups, coaching and medication
• Autism Canada The spectrum, information, resources

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Local resources 

• Nanaimo Community Hospice: Dying, caregiving and grieving are three of life’s greatest challenges. We believe that everyone struggling with these challenges – regardless of age, means or culture – deserves support.
• Government of BC's Substance Use, Mental Health and Wellbeing: including information, links and contacts for support
• Vancouver Island's Mental Health and Substance Use services: Island Health provides a range of services for individuals dealing with moderate to severe mental health and substance use concerns.

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