Self-Help Resources

This page provides mental health and wellness resources and community supports, including support lines, community groups, helpful apps, online self-help tools, and self- assessment tools.

If you need immediate crisis support please see Crisis Lines & Resources.

Support Lines
  • Alcohol & Drug Information Referral Service: 1-800-663-1441
    • 604-660-9382 (in the Lower Mainland)
    • Provides information about substance misuse treatments or supports in your area.
  • Here2Talk: 1-877-857-3397
    • A 24-hour phone and chat confidential counselling support for BC postsecondary students.
    • Text chat is also available through the Here2Talk app.
  • Mental Health Support Line: 310-6789 (No area code required).
    • Emotional support and resources for mental health & substance misuse.
  • HealthLink BC: 8-1-1
    • Dial 7-1-1 for deaf & hearing-impaired assistance.
    • Speak to a trained professional for health advice:
      • A Registered Nurse (available 24 hours)
      • A pharmacist, exercise professional, or dietician (during select hours)
    • Health service navigators can guide you to local supports.
  • Talk Suicide Canada1-833-456-4566 (24 hours, toll free)
    • Text: 45645 (Available 4 pm-midnight ET, standard text messaging rates apply)
    • 24 hour support line for anyone thinking of or affected by suicide.
Community Supports
  • BC Mental Health and Substance Use Services
    • Provide(s) health care services to people with complex needs, including severe and persistent mental health and substance misuse issues.
  • Canadian Mental Health Association British Columbia: CMHA BC
    • Includes information on mental health & substance misuse, and offers helpful coping strategies and resources.
    • Connects you to local support.
  • Foundry
    • Offers mental health information and tools to help cope with anxiety, stress, depression and low mood, body image and disordered eating, and psychosis.
    • Includes information on substance misuse, difficult topics (grief, abuse, self-harm, etc.), and life, school, and work resources.
    • Offers confidential support for youth and young adults (ages 12-24) across BC.
  • Mind Your Mind
    • Includes information on mental health & substance misuse by topic.
    • Works with youth and young adults (aged 14 to 29) to co-create interactive tools and innovative resources to build capacity and resilience.
  • The National Eating Disorder Information Centre (NEDIC)1-866-633-4220 (toll free)
    • Provides information, resources, and a helpline for people worried about disordered eating and weight preoccupation.
Helpful Apps
  • Headspace
    • Practice mindfulness to cultivate positive mental health.
  • MindShift
    • Learn to use CBT techniques to help manage anxiety.
  • Mind Your Mood
    • Keep track of your mood.
  • HabitBull
    • Customise goals and create positive habits and routines.
    • A habit-tracking app that encourages you to reach your goals.
  • HealthyMinds
    • A problem-solving app that helps you cope with emotions and stressors to help you cultivate a healthy mindset.
  • SAM App for Anxiety
    • A tool to help you monitor anxious thoughts, practice relaxation, and develop a self-help toolkit you can use.
  • Wellcan
    • Offers free wellbeing and coping strategies to manage mental health, substance misuse, and help build resilience.
Online self-help resources
  • My Anxiety Plan (MAPs) for Adults
    • Free courses on helping with understanding anxiety, creating personalised strategies to counter anxiety, and has resources for coping with specific anxieties, such as perfectionism and panic attacks.
  • BounceBack
    • Canadian Mental Health Association (CMHA) offers free coaching on learning to manage stress, low mood, depression, and anxiety. Coaching is offered by phone, online, or in video format.
  • Mental Health and Substance Misuse Supports in BC
    • Important contacts for accessing mental health and substance misuse support, crisis support, and hate crime or victim support in BC.
  • CTRI Stress Reduction Resources
    • Includes guided grounding and mindful breathing exercises.
  • BC Crisis Centre Guided Mindfulness Tools
    • Provides guided mindfulness exercises and resources.
    • Recommends helpful apps to help you practice mindfulness.
online tip sheets
Self-assessment tools

Self-assessment tools are designed to help you identify areas of concern regarding your mental health that you can discuss with a trained professional. Remember, self-assessments are never substitutes for professional medical assessments or care.

seeking support

when to seek support

You can seek support at any time you feel you need it. You do not have to wait until you have a crisis to seek support.

If you have been struggling to cope with your usual daily activities or have noticed changes in your mood, personality, or daily habits then it is best to consider reaching out for support. If you have been struggling to cope for two weeks, it is recommended that you seek support.

Remember, you deserve access to care no matter how small you may think your concerns are. Asking for help is empowering yourself to take care of your mental health and wellness.

tips for seeking support

  • Write down your concerns.
    • Make note of:
      • When you noticed changes in your habits, mood, or behaviour.
      • How long you have been experiencing these concerns.
      • How these changes have been affecting your life and your performance at school and work.
      • Any strategies and lifestyle changes you have tried to restore balance in your life.

It is best to have this information ready when you speak to a trained professional so that they can connect you with the support you need.

  • Take results of self-assessments and your own tracking to your appointments.
    • Discuss your findings with a trained professional. This can help them to connect you with supports that will best help you.
  • Make a list of questions you wish to ask during your appointment.
  • Research the support and location beforehand so you know what to expect.
    • Call ahead and ask what the process of support will look like so you know what to expect and what information you need to bring with you.
    • Consider transportation:
      • Ask whether public transportation is accessible from the location where support is offered. Where is the nearest bus stop or SkyTrain station?
      • If you are driving, ask about the parking situation. Is there free or pay parking? Street or lot parking?
    • Consider accessibility:
      • Is the support location accessible? Is there a wheelchair ramp? An elevator? Automatic doors?
  • Arrange for a support person to attend with you beforehand, if necessary.

Remember that seeking support when you need it is a courageous, responsible, and empowering step to take to care for yourself.