You or someone you know in crisis? ...You probably already know what to do but just a reminder…reach out to someone you know, phone 911, go to your hospital emergency department, or contact a crisis line at:


While there are no magical ways to take away distress, some activities may help when you can’t get yourself to call for help and you’re scared you might hurt yourself or use a substance. Of course, it’s best to try these out before you’re really distressed but you’ll do that next time 🙂

General Resources

BC 211 – Nonprofit providing information and referral for community, government and social services in BC.  Non-profit.

Canadian Mental Health Association – Mental health information and listings of BC resources. Non-profit.

Disability Alliance BC: Providing support for those dealing with disabilities, including assistance completing applications for disability benefits. Non-profit.

First Nations Health Authority funding for mental health benefits. Publicly Funded.

Metis Counselling Connection Program funding for mental health benefits for Metis Citizens

Wellbeing, Ministry of Mental Health and Addictions Listings of mental health and substance use supports.

Low cost and group therapy options

ADHD help with Dr. Claire Sira: Be the Boss of Your Brain

Changeways clinic – often has Supervised Doctoral Student Services offered at reduced rates.

Langley Mental Health Fraser Health Mental Health and Substance Use Centres offer a range of self-referral services that provide support for people 19+ years of age who are experiencing mental illness and substance use problems in the community. Services available through the centres include assessment, treatment, individual and group therapy, referrals to supportive housing, residential programs and community support services, transition of care between services, older adult programs, crisis intervention and peer support. Publicly Funded. Find the Mental Health Centre for your location in Fraser Health here.

Moving Forward Family Services – offers reduced rate individual and group counselling for those who can not access public services or who need help affording services.

Maybe you’ve been trying to deal with psychosis and you just can’t get a handle on it. BC has a psychosis program that may help.

SFU Clinical Psychology Centre – Assessment and psychological treatment provided by Masters or Doctoral level graduate students in the Clinical Psychology Program.  Students are supervised by clinical faculty or community-based clinical associates. Reduced Rates.

UBC Psychology Clinic – Individual-based psychotherapy services are offered at the UBC Psychology Clinic between September and April. Waitlist is currently open for OCD group therapy. Clinical services are provided by graduate students from UBC’s doctoral programme in clinical psychology. Student clinicians are closely supervised by Registered Psychologists from the faculty and the community. Reduced Rates.

Self Help Websites

Anxiety Canada – Anxiety Canada (formerly Anxiety BC) is a non-profit organization, offering free information about anxiety. It has lots of great evidence-based, self-help resources, developed by psychologists.

Foundry BC offers virtual drop-in counselling sessions by voice, video, and chat to BC’s young people ages 12-24 and their care-givers. Free and confidential. Easy to access. No referral or assessment required. 1-833-308-6379) 

Kelty’s Key – A website created by Vancouver Coastal Health. Kelty’s Key is a free and confidential online cognitive behavioral therapy service that can provide you with the support you need to feel better. Publicly Funded.

Mood Gym – Moodgym is an online self-help program out of Australia. Designed to help users prevent and manage symptoms of depression and anxiety. It is like an interactive, online self-help book which teaches skills based on cognitive behaviour therapy. Small yearly cost.

Moving Forward Family Resources – Resource List including relaxation exercises in multiple languages.

Looking for articles on leading a meaningful life? Try Greater Good: The Science of a meaningful life.

Now Matters Now website may be helpful for you if have suicidal thoughts or urges to use substances and problems that feel unsolvable. It may help you hack your suffering!

Videos on psychological topics: How to be Miserable

My Person doesn’t want treatment or I’m struggling with my family member’s mental illness 🙁 What do I do??

There are books and support groups to help people better understand how to support a family members dealing with mental health issues, especially when the family member doesn’t see the problem. Some examples:

Financial help

I need help paying for my medication, rent or food! Financial difficulties can sometimes put you in a really bad position for housing and feeding yourself. Try these resources:

Canadian Veteran’s resources

Disability Resources

ADHD Assessments (just a handful of resources)

My caveat/disclaimer: These resources are not a substitute for professional advice. I have reviewed these resources, BUT I did not create them and do not continuously monitor them. I only include resources I believe to be reliable, but given the nature of the internet, these links or their information may be changed without my knowledge. …so, always read critically, consult with your healthcare provider before making changes to your healthcare plan…and, if you are in crisis, you probably already know to look for help (911, hospital emergency, crisis line 1-800-784-2433) and reach out to someone.