Mood and Anxiety – Sandra Young, PhD, RPsych #2296

Managing Anxiety

Anxiety Canada – Anxiety Canada (formerly Anxiety BC) is a non-profit organization with great evidence-based, self-help resources, developed by psychologists.

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.

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.

Fight Flight Freeze – Anxiety explained

Cartoons explaining anxiety…yes, I said CARTOONS explaining anxiety…because, who doesn’t like cartoons 😉

What should I do during panic attack? Try this video.

Why do we do exposure for anxiety?

How to make exposure even more effective

What about exposure therapy for social anxiety (especially when trying to avoid COVID)? https://nationalsocialanxietycenter.com/2020/04/27/how-to-practice-exposure-therapy-for-social-anxiety-in-the-midst-of-a-quarantine/

How to improve communication skills https://www.thegreatcourses.com/courses/how-conversation-works-6-lessons-for-better-communication

Managing Bipolar disorder

Bipolar Wellness Centre – UBC site with support for wellness when you are dealing with Bipolar disorder

Mood Disorders Association of BC runs free support groups and they offer Jump Step, an 8 week virtual exercise program for mental health.

Managing Depression

Bounce Back is a free depression and anxiety treatment program provided to BC residents by the Canadian Mental Health Association. Ask your family physician for a referral or phone, email or register online yourself.
Bounce Back: 1-866-639-0522 / bounceback@cmha.bc.ca /

Mood Disorders Association of BC runs free support groups and they offer Jump Step, an 8 week virtual exercise program for mental health.

Heads up guys – Men’s Depression information website

What is depression?

You feel like s%*t – a self care game. Do you have difficulty taking care of yourself…try this website.

Seasonal Affective Disorder (SAD; mood disorder with a seasonal pattern)

Treatments for SAD (medication, psychotherapy, self-help) are similar to treatments we would use for mood disorders without a seasonal pattern…maybe with extra focus on exercise and exposure to outdoor light and some modest evidence supporting Vitamin D supplementation. More info here:

What about lamps? …although still recommended for treatment of SAD, not enough research to recommend for prevention (that’s too bad)…and you’ll want to check with your healthcare provider before purchasing one…also, light devices aren’t well regulated be careful about what you buy…No idea how up to date this link is, but it is a local list of lamp sources https://sad.psychiatry.ubc.ca/resources/public-resources/how-to-get-a-light-device

Managing Suicidal Thoughts

BC Crisis Line: 604-872-3311 / Toll Free: 1-866-661-3311 / TTY: 1-866-872-0113
Senior’s Distress: 604-872-1234
1-800-SUICIDE: 1-800-784-2433 https://crisiscentre.bc.ca
Mental Health Support Line: 310-6789 or 604 851 8855
Fraser Health Crisis Line: 604-951-8855 or 1-877-820-7444 (toll free) 24 hours a day, 7 days a week
Vancouver Coastal Distress Line: 604-872-3311 / 1-866-661-3311
Island Health Distress Line: 1-888-494-3888
Interior Health Distress Line: 1-888-353-2273
Norther Health Distress Line: 1-888-562-1214
Crisis Chat: www.youthinbc.com or www.crisiscentrechat.ca
Up to 30 years old? Chat at http://youthspace.ca OR Text to 778-783-0177 Responses 6pm and midnight
6-18 years old? Fraser Health’s START Team (START; short term assessment response treatment) may be able to help if you are trying to find crisis help for a child/teen aged 6 to 18 years who is experiencing the rapid onset (in the past 2-4 weeks) of extreme mental health symptoms resulting in the child/teen being unable to participate in their typical daily activities or relationships.

Managing suicidal thoughts? NowMattersNow.org If you have suicidal thoughts and problems that feel unsolvable, I promise you are not alone (even if it feels like it). This website may help you hack your suffering.

Coping with suicidal thoughts Dr. Joti Samra, R.Psych. and Dr. Dan Bilsker, R.Psych. (Lead Authors; 2007), Consortium for Organizational Mental Health (COMH; www.comh.ca), Faculty of Health Sciences, Simon Fraser University, Vancouver, BC.

Mood and Anxiety Issues surrounding pregnancy

Pacific Postpartum Society – If you are feeling sad, overwhelmed, anxious during pregnancy or after the birth or adoption of a child, you may be dealing with peri-partum anxiety, depression or even OCD. This website lists support numbers and other resources.

COVID

How come we all have so much ANXIETY During COVID??

OK…so how do I manage my ANXIETY during COVID??

Langley Mental Health provides publicly funded assessment, individual and group treatment.

Other low cost and free therapy 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.