Resources
Holding Shame Tenderly in Your Healing Workbook
In the following pages, we will discuss the connection between trauma and shame and provide exercises for managing shame in your healing journey. Shame can isolate us, hurt our self-worth, and slow down healing. Our goal is to bring comfort if shame is familiar to you.
Nurturing Your Mental Health
Looking to enhance your emotional well-being? Seek practical self-care tips for a healthier mind? Explore awareness, self-checking techniques, and grounding exercises? Our free “Nurturing Your Mental Health” workbook is designed just for you. It includes awareness exercises, self-checking techniques, and grounding exercises to help you connect with your thoughts and emotions, monitor and manage your mental health, and reduce stress and anxiety.
Understanding and Coping with Premenstrual Dysphoric Disorder (PMDD)
This e-book has been thoughtfully created by The Cove Therapy’s advanced practicum student, Paige Ryan. She brings together her own personal experience, learnings, and research to present a “place to start” for those who think they might have PMDD, who have been recently diagnosed, or who are looking to learn more. We hope you can take out of it exclty what you need.
Resources
Affordable Therapy Network (Link)
A Community Of Therapists Offering Low Cost & Sliding Scale Therapy Across Canada
Perinatal Wellbeing Ontario (Link)
Supports for Prenatal/Postnatal Mental Health
Anti-Black Racism & Mental Health Resources (PDF)
Mindfulness App for Sleep, Anxiety, and Stress (Link)
Insight Timer is the worlds largest free meditation app
Yoga with Adriene (Link – YouTube)
Our mission is to connect as many people as possible through high-quality free yoga videos. We welcome all levels, all bodies, all genders, all souls!
Self-Compassion Audio and Self-Guided Exercises (Link)
Worksheets offered by Nedra Tawwab (Link)
Free worksheets to download and share
6 Self-Help Sessions from Valley Centre for Counselling (Link)
Evidence-based tools to help beat anxiety and low mood
Crisis Resources
COAST Hamilton: (Link)
Support for Mental Health Crisis in Hamilton
Barrett Centre for Crisis Support (Link)
Distress Centres of Greater Toronto: (Link)
24/7 phone & text support.
Good2Talk: (Link)
24/7 phone, text, & Facebook Messenger support for post-secondary students in Ontario and Nova Scotia.
Kids Help Phone: (Link)
24/7 phone, text, & Facebook Messenger support for kids, teens, and young adults.
Gerstein Crisis Centre: (Link)
24/7 telephone support, in-person mobile crisis team, and access to short-term crisis beds.
LGBT Youthline: (Link)
Please note this is not a 24/7 service. Peer support is available by phone, text, and chat on Sunday-Friday, from 4:00-9:30 pm.
Trans Lifeline: (Link)
24/7 peer support hotline, run by trans people, for trans and questioning people.
First Nations and Inuit Hope for Wellness Help Line: (Link)
24/7 phone and chat support to all Indigenous peoples across Canada.
Assaulted Women’s Helpline: (Link)
24/7 phone and TTY crisis line to all women in Ontario who have experienced any type of abuse.
SACHA: (Link)
Support for survivors of sexual assault