# data[].attributes.headline
Association for suicide prevention: Call or text  988

# data[].attributes.subject
Association for suicide prevention: Call or text  988

# data[].attributes.headline
CASE: Centre for Access to Services in English

# data[].attributes.subject
CASE: Centre for Access to Services in English

# data[].attributes.attachment_link.provider_name
Centre for Access to Services in English

# data[].attributes.attachment_link.title
Centre for Access to Services in English

# data[].attributes.attachment_link.description
At the Centre for Access to Services in English, we provide support and resources to facilitate and promote the well-being of the English-speaking population of the Mauricie and Centre-du-Québec regions of Québec, Canada. Our health, education, and wellness programs aim to build community through e

# data[].attributes.attachment_link.description
You are suffering or one of your relatives suffers from a drinking problem? We can help you. 24/7. Free. Confidential

# data[].attributes.attachment_link.title
Info-Santé / Info-Social (811) - CIUSSS MCQ

# data[].attributes.attachment_link.description
Info-Santé 811 is a free and confidential telephone consultation service.

# data[].attributes.attachment_link.readable_text
Cookies do not reveal your identity. They are intended to improve your user experience on our site by collecting browsing statistics and information about your layout preferences.

# data[].attributes.attachment_link.title
Help, Information, and Suicide Prevention in Quebec

# data[].attributes.attachment_link.description
Cookies do not reveal your identity. They are intended to improve your user experience on our site by collecting browsing statistics and information about your layout preferences.

# data[].attributes.attachment_link.readable_text
Skip to content

Not sure where to start?

How can we help?

We provide free resources for mental health and substance use support. Tell us a little bit about yourself and we'll find the ones best suited to you. Your answers will remain private and confidential.

I would like to find resources for...

Youth (below 18)Adults (18 or older)Either Skip

Privacy first: Choose what you share

You might not be comfortable sharing everything with us - and that's okay. We never want people to feel like they have to choose between protecting their privacy and getting support.

That's why we've designed our privacy policy with the concerns of ordinary Canadians in mind.

Our Privacy Commitment

You can delete your account at any time

Access resources without sharing your identity

We'll never sell or trade your data to other parties

Your information will be stored securely

Immediate Crisis Support: Text WELLNESS to 741741

Copyright Wellness Together Canada 2022

# data[].attributes.attachment_link.description
Skip to content Not sure where to start? We provide free resources for mental health and substance use support. Tell us a little bit about yourself and we'll find the ones best suited to you. Your answers will remain private and confidential. I would like to find resources for...

# data[].attributes.attachment_link.readable_text
Are you or a loved one in need of help?

Anxiety

Distress

Suicidal ideas

We offer crisis intervention services 24/7 that are free, confidential and bilingual.

Notice

Please be advised that requests for services or exchanges with an interventionist are only possible by telephone. No interventions or counselling orientation shall occur through email.

​

For immediate assistance, please call (514) 483-3033

# data[].attributes.attachment_link.description
Are you or a loved one in need of help? Anxiety Distress Suicidal ideas We offer crisis intervention services 24/7 that are free, confidential and bilingual. Notice Please be advised that requests for services or exchanges with an interventionist are only possible by telephone. No interventions or counselling orientation shall occur through email.

# data[].attributes.attachment_link.readable_text
The community Wellness Centre at Jeffery Hale promotes the personal and shared well-being of English speakers in the Quebec City region by offering a range of health promotion programs.

Our aim is to provide you with quality services and to continue to develop programs and activities adapted to meet the health and social services needs of the English-speaking community.

Truly a "Community of Care" in Action!

The community Wellness Centre is able to provide all of its activities also thanks to a close partnership with the non-profit organization Voice of English-speaking Québec, and with Jeffery Hale - Saint Brigid's, a public health and social services establishment.

# data[].attributes.attachment_link.description
The community Wellness Centre at Jeffery Hale promotes the personal and shared well-being of English speakers in the Quebec City region by offering a range of health promotion programs. Our aim is to provide you with quality services and to continue to develop programs and activities adapted to meet the health and social services needs of the English-speaking community.

# data[].attributes.attachment_link.readable_text
The TLC team is currently on a hiatus until 2024, in order to rest and recharge. As such, the website has not been updated since December of 2022. When contacting professionals that you would like to work with, please ensure that you verify that all of the information displayed on their profile is still valid, for example: their fees and whether they are still taking on clients.

Thank you for your understanding.

# data[].attributes.attachment_link.description
The TLC team is currently on a hiatus until 2024, in order to rest and recharge. As such, the website has not been updated since December of 2022. When contacting professionals that you would like to work with, please ensure that you verify that all of the information displayed on their profile is still valid, for example: their fees and whether they are still taking on clients.

# data[].attributes.attachment_link.readable_text
Obtaining healthy sleep is important for both physical and mental health, improving productivity and overall quality of life. Everyone, from children to older adults, can benefit from better sleep, and sleep hygiene can play a key part in achieving that goal.

Research has demonstrated that forming good habits is a central part of health National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source . Crafting sustainable and beneficial routines makes healthy behaviors feel almost automatic, creating an ongoing process of positive reinforcement. On the flip side, bad habits can become engrained even as they cause negative consequences.

Thankfully, humans have an impressive ability NIH News in Health The NIH, a part of the U.S. Department of Health and Human Services, is the nation's medical research agency - making important discoveries that improve health and save lives. View Source to make our habits serve our long-term interests. Building an environment and set of routines that promote our goals can really pay off.

Sleep hygiene encompasses both environment and habits, and it can pave the way for higher-quality sleep and better overall health.

Improving sleep hygiene has little cost and virtually no risk, making it an important part of a public health strategy National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source to counteract the serious problems of insufficient sleep and insomnia in America.

What Are Signs of Poor Sleep Hygiene?

Having a hard time falling asleep, experiencing frequent sleep disturbances, and suffering daytime sleepiness are the most telling signs of poor sleep hygiene. An overall lack of consistency in sleep quantity or quality can also be a symptom of poor sleep hygiene.

Good sleep hygiene is all about putting yourself in the best position to sleep well each and every night.

Optimizing your sleep schedule, pre-bed routine, and daily routines is part of harnessing habits to make quality sleep feel more automatic. At the same time, creating a pleasant bedroom environment can be an invitation to relax and doze off.

A handful of tips can help in each of these areas, they aren't rigid requirements. You can adapt them to fit your circumstances and create your own sleep hygiene checklist to help get the best sleep possible.

Set Your Sleep Schedule

Having a set schedule normalizes sleep as an essential part of your day and gets your brain and body accustomed to getting the full amount of sleep that you need.

Have a Fixed Wake-Up Time: Regardless of whether it's a weekday or weekend, try to wake up at the same time since a fluctuating schedule keeps you from getting into a rhythm of consistent sleep.

Prioritize Sleep: It might be tempting to skip sleep in order to work, study, socialize, or exercise, but it's vital to treat sleep as a priority. Calculate a target bedtime based on your fixed wake-up time and do your best to be ready for bed around that time each night.

Make Gradual Adjustments: If you want to shift your sleep times, don't try to do it all in one fell swoop because that can throw your schedule out of whack. Instead, make small, step-by-step adjustments of up to an hour or two so that you can get adjusted and settle into a new schedule.

Don't Overdo It With Naps: Naps can be a handy way to regain energy during the day, but they can throw off sleep at night. To avoid this, try to keep naps relatively short and limited to the early afternoon.

Follow a Nightly Routine

How you prepare for bed can determine how easily you'll be able to fall asleep. A pre-sleep playbook including some of these tips can put you at ease and make it easier to fall asleep when you want to.

Keep Your Routine Consistent: Following the same steps each night, including things like putting on your pajamas and brushing your teeth, can reinforce in your mind that it's bedtime.

Budget 30 Minutes For Winding Down: Take advantage of whatever puts you in a state of calm such as soft music, light stretching, reading, and/or relaxation exercises.

Dim Your Lights: Try to keep away from bright lights because they can hinder the production of melatonin, a hormone that the body creates to facilitate sleep.

Unplug From Electronics: Build in a 30-60 minute pre-bed buffer time that is device-free. Cell phones, tablets, and laptops cause mental stimulation that is hard to shut off and also generate blue light that may decrease melatonin production.

Test Methods of Relaxation: Instead of making falling asleep your goal, it's often easier to focus on relaxation. Meditation, mindfulness, paced breathing, and other relaxation techniques can put you in the right mindset for bed.

Don't Toss and Turn: It helps to have a healthy mental connection between being in bed and actually being asleep. For that reason, if after 20 minutes you haven't gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.

Cultivate Healthy Daily Habits

It's not just bedtime habits that play a part in getting good sleep. Incorporating positive routines during the day can support your circadian rhythm and limit sleep disruptions.

Get Daylight Exposure: Light, especially sunlight, is one of the key drivers of circadian rhythms that can encourage quality sleep.

Be Physically Active: Regular exercise can make it easier to sleep at night and also delivers a host of other health benefits.

numerous sleeping problems National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Don't Smoke: Nicotine stimulates the body in ways that disrupt sleep, which helps explain why smoking is correlated with View Source .

Reduce Alcohol Consumption: Alcohol may make it easier to fall asleep, but the effect wears off, disrupting sleep later in the night. As a result, it's best to moderate alcohol consumption and avoid it later in the evening.

Cut Down on Caffeine in the Afternoon and Evening: Because it's a stimulant, caffeine can keep you wired even when you want to rest, so try to avoid it later in the day. Also be aware if you're consuming lots of caffeine to try to make up for lack of sleep.

Don't Dine Late: Eating dinner late, especially if it's a big, heavy, or spicy meal, can mean you're still digesting when it's time for bed. In general, any food or snacks before bed should be on the lighter side.

Restrict In-Bed Activity: To build a link in your mind between sleep and being in bed, it's best to only use your bed for sleep with sex being the one exception.

Optimize Your Bedroom

A central component of sleep hygiene beyond just habits is your sleep environment. To fall asleep more easily, you want your bedroom to emanate tranquility.

While what makes a bedroom inviting can vary from one person to the next, these tips may help make it calm and free of disruptions:

Have a Comfortable Mattress and Pillow: Your sleeping surface is critical to comfort and pain-free sleep, so choose the best mattress and best pillow for your needs wisely.

Use Excellent Bedding: The sheets and blankets are the first thing you touch when you get into bed, so it's beneficial to make sure they match your needs and preferences.

Set a Cool Yet Comfortable Temperature: Fine-tune your bedroom temperature to suit your preferences, but err on the cooler side (around 65 degrees fahrenheit).

Block Out Light: Use heavy curtains or an eye mask to prevent light from interrupting your sleep.

Drown Out Noise: Ear plugs can stop noise from keeping you awake, and if you don't find them comfortable, you can try a white noise machine or even a fan to drown out bothersome sounds.

lavender National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. Try Calming Scents: Light smells, such as View Source , may induce a calmer state of mind and help cultivate a positive space for sleep.

The basic concept of sleep hygiene - that your environment and habits can be optimized for better sleep - applies to just about everyone, but what ideal sleep hygiene looks like can vary based on the person.

For that reason, it's worth testing out different adjustments to find out what helps your sleep the most. You don't have to change everything at once; small steps can move you toward better sleep hygiene.

It's also important to know that improving sleep hygiene won't always resolve sleeping problems. People who have serious insomnia or sleep disorders like obstructive sleep apnea may benefit from better sleep hygiene, but other treatments are usually necessary as well.

In other words, even though it may be beneficial, sleep hygiene alone isn't a panacea. If you have long-lasting or severe sleeping problems or daytime sleepiness, it's best to talk with a doctor who can recommend the most appropriate course of treatment.

Learn more about our Editorial Team

# data[].attributes.attachment_link.title
Mastering Sleep Hygiene: Your Path to Quality Sleep | Sleep Foundation

# data[].attributes.attachment_link.description
Looking for ways to sleep better? Improving sleep hygiene can make your habits, routines, & environment more conducive to consistent and restorative sleep.

# data[].attributes.attachment_link.readable_text
Journal article by Dr. Heath and colleagues is the 4th most downloaded in 2021

In 2021, APA's 89 journals published more than 5,000 articles. Of those, an article by Dr. Heath and colleagues from the University of Toronto was the 4th most downloaded!

About Dr. Nancy Heath

Dr. Heath is a James McGill Professor in the Department of Educational and Counselling Psychology at McGill University, Associate Dean of Research & Innovation, and Director of the DAIR research team.

Research Focus

Our research team is committed to conducting both applied and basic research addressing issues of mental health resilience in elementary, secondary, and post-secondary educational settings.

About the DAIR Team

More than 75 graduate students and numerous undergraduates have participated in the DAIR research team in the last 25 years. The team collaborates with researchers across Canada and internationally.

McGill University is situated on the traditional territory of the Kanien'kehà:ka, a place which has long served as a site of meeting and exchange amongst many First Nations. We recognize and respect the Kanien'kehà:ka as the traditional custodians of the lands and waters on which we meet today.

# data[].attributes.attachment_link.title
Dr. Nancy Heath Research Team | McGill University

# data[].attributes.attachment_link.description
Journal article by Dr. Heath and colleagues is the 4th most downloaded in 2021 In 2021, APA's 89 journals published more than 5,000 articles. Of those, an article by Dr. Heath and colleagues from the University of Toronto was the 4th most downloaded!

# data[].attributes.attachment_link.title
BEGINNER FLEXIBILITY ROUTINE (Stretches for the Inflexible)

# data[].attributes.attachment_link.provider_name
Centers for Disease Control and Prevention

# data[].attributes.attachment_link.readable_text
Good sleep habits (sometimes referred to as "sleep hygiene") can help you get a good night's sleep.

Some habits that can improve your sleep health:

Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends

Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature

Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom

Avoid large meals, caffeine, and alcohol before bedtime

Get some exercise. Being physically active during the day can help you fall asleep more easily at night.

For more
http://www.sleepeducation.org/essentials-in-sleep/healthy-sleep-habits

# data[].attributes.attachment_link.description
Good sleep habits (sometimes referred to as "sleep hygiene") can help you get a good night's sleep.

# data[].attributes.attachment_link.readable_text
Healthy eating doesn't have to be expensive. Here are 20 ways to help you save money on food.

1. See what's on sale. Look at grocery store flyers, newspaper ads and online to see what items are on sale.

2. Make a grocery list and stick to it. Your grocery list should include the ingredients that you need to make healthy meals and snacks. Make a menu plan to help you put together your grocery list so you buy only what you need.

3. Use coupons wisely. Coupons can help you save money only if you will actually eat or use the food. Check the expiry date on the coupons.

4. Bring a calculator. As you shop, add up your grocery bill to help you stay on budget.

5. Shop at grocery stores or supermarkets. These stores offer more variety and usually cheaper prices than convenience stores or small specialty shops.

6. Get to know the food prices. Write down the regular prices of foods you buy often. This will help you figure out which stores have the best prices and if you are getting a good deal on sale items.

7. Avoid shopping when you're hungry. When you shop on an empty stomach, everything suddenly looks delicious! You may be more tempted to buy unhealthy choices and foods you don't need.

8. Get to know the supermarket layout and where the healthy foods are located. On the perimeter (or outside aisles) of the store you will usually find the fresh vegetables, fruit, fish, lean meat, eggs and lower fat milk products. Go to the inside aisles for other nutritious staples such as grain products, beans, nuts, seeds, peanut butter and whole grains. Skip the aisles with the pop, candy and chips.

9. Buy in season. Vegetables and fruit are cheaper when they are in season. Avoid waste by buying fresh fruit at different stages of ripeness. Choose some fruit that is ripe and ready to eat, and some that will ripen in a few days. That way you'll have enough time to eat all your purchases.

10. Buy frozen or canned. When fresh is out of season or too expensive, buy frozen or canned vegetables and fruit. They are just as nutritious. If using canned vegetables, rinse them under cold water first to wash away some of the sodium.

11. Look high and low - not in the middle. The most expensive items are usually put on the shelves where you can easily see and reach them. Some of the less expensive items may be on the higher or lower shelves.

12. Look at the "best before" and expiry dates. Choose foods with a best before or expiry date that will give you enough time to eat it all and prevent waste.

13. Check out the "reduced" section. Reduced vegetables are good for soups and stews. Ripe bananas are perfect for making muffins or banana bread. Day old bread is fine for eating and makes good French toast or grilled sandwiches. Ripe melons can be diced and frozen, or puréed to make smoothies.

14. Choose store brands. No-name or store brand items are nutritious and are usually cheaper than the brands with fancy packaging. Try no-name or store brand products such as cereal, pasta, vegetables and canned goods.

15. Compare the unit price for similar items. The unit price tells you how much something costs per "unit" or per 100 grams (g) or 100 millilitres (mL). Don't worry about using a calculator to figure this out. You can usually find the unit price in small print under the main price. This price can help you compare whether a large or small size of an item is a better buy.

Here's an example where the smaller can of tomatoes has the lower unit price and is a better buy than the larger can.

Here's an example where the larger box of cereal has the lower unit price and is a better buy than the smaller box of cereal.

16. Buy from the bulk bins. The bulk bins are good for ingredients such as dried herbs, spices, rice, pasta, flour and different whole grains. Buy only the amount that you need to save money. (If you have food allergies, be aware that bulk bins are not allergy-safe).

17. Stock up on the basics. Rice, pasta, low sodium canned fish, and dried legumes (beans, lentils, peas) all have a long shelf life. Stock up when they are on sale, but only if you have space to store them at home. See the Food Handlers' Storage Guide to find out how long food can last in your refrigerator, freezer and cupboard.

18. Store your food properly at home. Prevent waste by storing foods properly. Apples turn soft quickly if you leave them at room temperature, so keep them in a plastic bag in the refrigerator crisper. Store mushrooms in a paper bag, not in a plastic bag. Keep potatoes in a cool, dark, dry place away from the onions. For more tips, watch our videos How to store fruit to keep them fresh and How to store vegetables to keep them fresh.

19. Make your own meals. Whenever you can, make your own meals. It is less expensive than buying ready-to-eat, prepared meals. If you need practice cooking, see what programs your local public health unit has to help you get comfortable in the kitchen.

20. Grow your own. If you can, grow your own vegetables and herbs in the summer - even if you don't have a backyard. Tomatoes, lettuce, basil, radishes, cucumber, spinach and many others can be grown in containers on a sunny balcony.

You may also be interested in:

10 Tips for Planning Meals on a Budget

# data[].attributes.attachment_link.description
Healthy eating doesn't have to be expensive. Here are 20 ways to help you save money on food. 1. See what's on sale. Look at grocery store flyers, newspaper ads and online to see what items are on sale. 2. Make a grocery list and stick to it.

# data[].attributes.attachment_link.readable_text
Getting better... my way is a self-management support tool that can help you regain your balance and feel good again.

Offered free of charge, this tool allows you to identify ways to get better and take care of your health.

It was initially developed to help people experiencing difficulties related to anxiety, depression or bipolar disorder.
The tool is not designed to replace usual treatments such as psychotherapy or medication, but can be a complement. As the tool was developed prior to the COVID-19 pandemic, some of the suggested strategies may not apply in this context.

# data[].attributes.attachment_link.title
Getting better my way | Self-management support tool

# data[].attributes.attachment_link.description
Getting better... my way is a self-management support tool that can help you regain your balance and feel good again. Offered free of charge, this tool allows you to identify ways to get better and take care of your health. It was initially developed to help people experiencing difficulties related to anxiety, depression or bipolar disorder.

# data[].attributes.attachment_link.readable_text
Is your client sad, stressed or anxious?

Why should you refer service users to the guided self-care program BounceBack®?

As a solution to limited access to mental health services

It is proven effective in helping to better manage symptoms of mild to moderate depression and anxiety

Self-care is part of the PQPTM stepped-care model

Download your Health Care Professionals BounceBack® brochure here

Download the client BounceBack® brochure here

It is important that the participant is in the mild to moderately severe depression scale and does not have active suicidal ideation.
The referral form collects the participant's basic demographic information such as contact information and parent/guardian information for participants under the age of 18. It is also used to collect contact information for the referrer, confirm program eligibility, and provide a PHQ-9 score. The BounceBack® coach will re-administer the PHQ-9 during Session 1 and follow up with the referrer if a score greater than 21 is obtained or if active suicidal ideation is identified. A participant with minimal depressive symptoms is not turned away since the referrer knows him/her well and the program can be used as a preventative measure.

It is imperative that of all referrers are able to assess their clients' eligibility for BounceBack® (clinical criteria) . In addition, they must maintain clinical accountability for the participant throughout the course of their journey with the program.

To ensure the success of the program, please be aware that the BounceBack® administrative staff will contact referred potential participants as quickly as possible, within 3-5 business days of his/her application.

# data[].attributes.attachment_link.title
Healthcare professionals | CMHA-QC | What is the program

# data[].attributes.attachment_link.description
Why should you refer service users to the guided self-care program BounceBack®? As a solution to limited access to mental health services It is proven effective in helping to better manage symptoms of mild to moderate depression and anxiety Self-care is part of the PQPTM stepped-care model Download your Health Care Professionals BounceBack® brochure here Download the client BounceBack® brochure here It is important that the participant is in the mild to moderately severe depression scale and does not have active suicidal ideation.

# data[].attributes.attachment_link.title
GOOD WITH MYSELF AND OTHERS Video Series

# data[].attributes.attachment_link.description
Combining lightness and depth, this video series is presented by Jacinthe Leduc, instructor and speaker at the Centre RBC d'expertise universitaire en santé mentale (RBC University Expertise in Mental

# data[].attributes.attachment_link.readable_text
How would you define your values?

Before you answer this question, you need to know what, in general, values are.

Your values are the things that you believe are important in the way you live and work.

They (should) determine your priorities, and, deep down, they're probably the measures you use to tell if your life is turning out the way you want it to.

When the things that you do and the way you behave match your values, life is usually good - you're satisfied and content. But when these don't align with your personal values, that's when things feel... wrong. This can be a real source of unhappiness.

This is why making a conscious effort to identify your values is so important. So in this article and in the video, below, we're going to take a look at how you can identify your personal values.

How Values Help You

Values exist, whether you recognize them or not. Life can be much easier when you acknowledge your values - and when you make plans and decisions that honor them.

If you value family, but you have to work 70-hour weeks in your job, will you feel internal stress and conflict? And if you don't value competition, and you work in a highly competitive sales environment, are you likely to be satisfied with your job?

In these types of situations, understanding your values can really help. When you know your own values, you can use them to make decisions about how to live your life, and you can answer questions like these:

What job should I pursue?

Should I accept this promotion?

Should I start my own business?

Should I compromise, or be firm with my position?

Should I follow tradition, or travel down a new path?

So, take the time to understand the real priorities in your life, and you'll be able to determine the best direction for you and your life goals!

Defining Your Values

When you define your personal values, you discover what's truly important to you. A good way of starting to do this is to look back on your life - to identify when you felt really good, and really confident that you were making good choices.

Step 1: Identify the times when you were happiest

Find examples from both your career and personal life. This will ensure some balance in your answers.

What were you doing?

Were you with other people? Who?

What other factors contributed to your happiness?

Step 2: Identify the times when you were most proud

Use examples from your career and personal life.

Why were you proud?

Did other people share your pride? Who?

What other factors contributed to your feelings of pride?

Step 3: Identify the times when you were most fulfilled and satisfied

Again, use both work and personal examples.

What need or desire was fulfilled?

How and why did the experience give your life meaning?

What other factors contributed to your feelings of fulfillment?

Step 4: Determine your top values, based on your experiences of happiness, pride, and fulfillment

Why is each experience truly important and memorable? Use the following list of common personal values to help you get started - and aim for about 10 top values. (As you work through, you may find that some of these naturally combine. For instance, if you value philanthropy, community, and generosity, you might say that service to others is one of your top values.)

Step 5: Prioritize your top values

This step is probably the most difficult, because you'll have to look deep inside yourself. It's also the most important step, because, when making a decision, you'll have to choose between solutions that may satisfy different values. This is when you must know which value is more important to you.

Write down your top values, not in any particular order.

Look at the first two values and ask yourself, "If I could satisfy only one of these, which would I choose?" It might help to visualize a situation in which you would have to make that choice. For example, if you compare the values of service and stability, imagine that you must decide whether to sell your house and move to another country to do valuable foreign aid work, or keep your house and volunteer to do charity work closer to home.

Keep working through the list, by comparing each value with each other value, until your list is in the correct order.

Step 6: Reaffirm your values

Check your top-priority values, and make sure that they fit with your life and your vision for yourself.

Do these values make you feel good about yourself?

Are you proud of your top three values?

Would you be comfortable and proud to tell your values to people you respect and admire?

Do these values represent things you would support, even if your choice isn't popular, and it puts you in the minority?

When you consider your values in decision making, you can be sure to keep your sense of integrity and what you know is right, and approach decisions with confidence and clarity. You'll also know that what you're doing is best for your current and future happiness and satisfaction.

Making value-based choices may not always be easy. However, making a choice that you know is right is a lot less difficult in the long run.

Top Tip for Defining Your Own Core Values

You can breathe life into your values by defining briefly, in writing, what they represent to you. Crystalizing what they stand for and why they matter to you will help embed their importance.

Keep the definitions short and write them in your own words, so you are really connected to them. These definitions will be handy reminders of who you are and what matters most to you - when and if you need reminding when there are decisions to be made.

For example, if one of your core values is "creativity" you might say, "I value it because the ability to solve problems and to come up with fresh, new ideas brings me joy and a deep sense of fulfillment."

Frequently Asked Questions About Values

What Does It Mean to Have Values?

Your values are the beliefs and principles that you believe are important in the way that you live and work.

They (should) determine your priorities, and guide your decisions and the way you act towards others. When the things that you do, and the way that you behave, match your values, life is usually good.

Why Are Personal Values Important?

Understanding your values can really help make life easier and make you happier.

This happens because when you acknowledge your values - and make plans and decisions that honor them - you can use your values to make truly informed decisions about how to live your life.

By understanding the real priorities in your life, you'll be able to determine the best direction for you and meaningful life goals.

# data[].attributes.attachment_link.title
What Are Your Values? - Deciding What's Important in Life

# data[].attributes.attachment_link.description
Understanding your personal values helps you live an authentic, happy life. Learn how to identify them, and use them in decision-making.

# data[].attributes.attachment_link.readable_text
self-management

Self-management is more than just an “approach” — it is the very DNA of Relief. It is the basis of all the services we offer to help you learn to live with anxiety, depression or bipolarity — and to regain control over your mental health.

Discover self-management

our services

We offer several services to help you live with anxiety, depression or bipolarity. Whichever path you choose, our approach remains unchanged: to support you in your self-management efforts.

support groups

Every week, you can take part in free support groups led by mental health professionals. This flexible service gives you help when you need it, depending on the ups and downs in your life.

Participate in a group

self-management workshops

We offer self-management workshops to help you learn to live with anxiety, depression or bipolarity, as well as to improve a better self-esteem or achieve a better workplace balance. These 10-to-12-week workshops give you the opportunity to apply strategies and behaviours that contribute to your daily well-being.

Explore the workshops

training in self-management support

Are you employed by an organization that works with people living with anxiety, depression or bipolarity? Would you like to take self-management support training to be able to lead one of our workshops? Then this training is for you!

Take a training course

give self-management workshops

Does your organization work with people living with anxiety or mood disorders? Would you like to be able to offer self-management workshops? When you partner with Relief, you join an extensive network that makes self-management support available throughout Quebec.

Offer a workshop

Featured news

# data[].attributes.attachment_link.title
Relief | Living with anxiety, depression, and bipolarity

# data[].attributes.attachment_link.description
Find Relief through the highs and lows of anxiety, depression, and bipolarity. Tools, services, and resources to support you on your journey to mental health.

# data[].attributes.attachment_link.description
STRESS MANAGEMENT TIPS Stress is your inner compass; it is your ally; it allows you to know what you need. The goal is not to eliminate stress but to develop the skill to work with it and maintain at your optimum stress level. Always start by self-assessing your stress on the Str…

# data[].attributes.attachment_link.authors[].name
Dr. Russ Harris - Acceptance Commitment Therapy

# data[].attributes.attachment_link.title
The Struggle Switch - By Dr. Russ Harris

# data[].attributes.attachment_link.description
The Centre for Studies on Human Stress (CSHS) is dedicated to improving the physical and mental health of Canadians by empowering individuals with scientifically grounded information on the effects of stress on the brain and body.

# data[].attributes.attachment_link.readable_text
Ways to Improve Your Well-Being

Have you been feeling more stressed than usual? Many people are during these challenging times. The COVID-19 pandemic has many people feeling overwhelmed.

Everyone feels stress sometimes. It's a natural response to a challenge or demand. Stress can come from the day-to-day pressures of work and family.

But stress is much more than just being busy, explains Dr. Janice Kiecolt-Glaser of The Ohio State University, who studies the effects of stress on the body.

"It's the feeling that you're overloaded, out of control, and unable to cope," she says.

Stress can also come from a sudden negative change in your life like a divorce or losing a job. Traumatic events like a major accident, assault, or natural disaster can cause severe stress.

It's important for your health and well-being to learn how to cope with stress. Researchers are working to understand how stress affects health. They're also studying ways to relieve stress. These techniques may help you to feel calmer and more relaxed.

Stress and the Body

Stress isn't always bad. It's actually a survival response. It helps you leap into action in the face of a threat. Your heart rate speeds up, and you breathe faster as you prepare to fight or run to safety.

Short-term stress can even help you perform-you're more able to ace an interview or meet a project deadline. But when stress lasts a long time, it may also harm your health. Your body is constantly acting as if it were in immediate danger.

"There's a really big body of research now that says that chronic stress promotes inflammation Heat, swelling, and redness caused by the body's protective response to injury or infection.," says Kiecolt-Glaser.

Inflammation is associated with many diseases, including heart disease, cancer, arthritis, and some mental health conditions.

Stress may also affect your metabolism-the chemical changes in the body that release energy and produce the substances you need to grow, move, and stay healthy.

Kiecolt-Glaser's research shows that stressful events can cause the body to burn fewer calories at rest. Stress can also cause changes in mood and increase irritability with those around us.

Ways to De-Stress

The first step is to recognize the signs that you're stressed beyond a normal level. Trouble sleeping can be one. Some people get headaches or stomachaches. Stress can also cause changes in appetite that lead you to gain or lose weight.

Once you know you need to reduce stress, there are practical steps you can try. Getting regular exercise can be helpful. Doing an activity you enjoy can also help with stress. This can be anything-from dancing to making art or getting out into nature or having fun with friends.

Making sure to get enough sleep is important, too. "People are more sensitive to stress when they don't have enough sleep," says Kiecolt-Glaser.

Staying socially connected is important, too. Close personal relationships are key to reducing stress. Reaching out to friends and family by phone, video chat, and email can help you stay in touch even when you're not able to see them in person.

"Make a conscious effort to reach out and to maintain contact," says Kiecolt-Glaser. "Loneliness is really destructive."

Eating regular, well-balanced meals and avoiding alcohol and other drugs also help reduce stress.

Mindfulness Approaches

Using mindfulness helps some people cope with stress. It teaches you to focus on being present in the moment. Research shows that simply being aware of what you're doing can improve well-being.

One study showed that people spent nearly half of their waking life not paying attention to what they were doing, says Dr. Richard Davidson of the University of Wisconsin-Madison, an expert on mindfulness. "And when they were not paying attention to what they're doing, they were significantly less happy."

Davidson's research is shedding light on how mindfulness affects the brain to improve mood. "Regular mindfulness practices can have an impact on specific circuitry in the brain that we know to be important in emotion regulation," he explains.

For those starting to practice mindfulness: One size is not likely to fit all. Davidson recommends starting modestly with three to five minutes, a few times a day. That way you don't get overwhelmed and stop. There are many mindfulness apps available that teach different techniques.

Just Breathe

The simple act of controlled breathing can bring stress relief.

"It's well known that slow breathing techniques have a positive effect on emotional state," says Dr. Jack Feldman of UCLA, an expert on the neuroscience of breathing.

His research has identified the brain circuits responsible for breathing and sighing. Now he's working to understand how breathing techniques affect the brain to improve mood.

Breathing techniques can be used to help people who are depressed or anxious. Controlled breathing may disrupt the brain circuits involved in depression, he explains.

There are many different breathing techniques you can try. Practicing a few minutes a day can help you get started.

"People who start up a breathing practice may find that it reduces their stress and anxiety considerably," he says.

If you want to try controlled breathing, "belly breathing" is a simple form. Sit or lie down in a comfortable position. Place one hand on your upper chest and the other on your belly. Take a slow, deep breath in through your nose, taking air into your lower belly. The hand on your stomach should rise, while the hand on your chest remains still. Slowly exhale through your mouth.

For more tips on relieving stress, see the Wise Choices box.

# data[].attributes.attachment_link.description
Ways to Improve Your Well-Being Have you been feeling more stressed than usual? Many people are during these challenging times. The COVID-19 pandemic has many people feeling overwhelmed. Everyone feels stress sometimes. It's a natural response to a challenge or demand. Stress can come from the day-to-day pressures of work and family.

# data[].attributes.attachment_link.readable_text
what is
anxiety?

"I feel stressed and anxious" - how often do we hear people say this in our everyday lives? And for good reason. There's no shortage of stressors around.

Perhaps you know what it's like to have a sleepless night before a big presentation, draw a blank during an exam, or feel your heart racing before meeting someone for the first time.
These are things we've all experienced, and are all familiar with.
But sometimes the feeling is so overpowering that you find yourself stuck. All you seem to see ahead of you is a huge, flashing "DANGER" sign. You feel paralyzed. All you want to do is turn back.
This is called anxiety.
It is an excessive, inordinate or repeated fear. Not the fear that protects you from real or likely dangers. No. It's the kind that causes you to suffer. The kind that has your stomach tied up in knots.

Anxiety has you in its grip. You feel powerless, so overwhlemed that you're no longer able to function in your daily life.
Understanding it puts you on the right path. Discover the workshop on anxiety

what are the most common anxiety disorders?

Understanding that you live with an anxiety disorder is the first step. The second is knowing which anxiety disorder you're living with. Maybe you've already been diagnosed, or maybe you haven't.

social anxiety
(sometimes called social phobia)
Generally, if you live with social anxiety, you feel intense, persistent fear in one or more social or "performance" situations, for example, eating with a group, talking to strangers or speaking in front of an audience. The anxiety stems from a fear of being judged, ridiculed or humiliated. Of course, anyone can feel uncomfortable in certain situations, but social phobia is far more intense and overwhelming.

Perhaps you or someone you know has a phobia of spiders, airplanes, blood or heights. Specific phobia is an intense, unreasonable and persistent fear caused by the presence or anticipation of a specific object or situation. Any of these will cause an immediate anxious reaction, which can sometimes be so strong as to cause a panic attack.

When you live with generalized anxiety, you worry chronically, uncontrollably and disproportionately about everyday things or minor events such as work or your performance at school. People who suffer from this disorder tend to imagine imminent catastrophes.

A panic attack can happen anywhere, at any time. This is a sudden, acute fear where you feel like a catastrophe is just around the corner, in turn prompting physical symptoms such as sweating, heart palpitations, nausea, etc. However, for this to qualify as "panic disorder", the attacks must be recurrent, unexpected and accompanied by persistent fear, worry about having more panic attacks, or dread of their consequences, such as a fear of losing control.

A fear or anxiety triggered when you are exposed to (or anticipate being exposed to) certain situations. These are primarily places where it would be hard to escape or get help if you experienced panic symptoms, for example, public transportation, movie theatres, crowds, line-ups, bridges or any place where you're alone outside your home. With agoraphobia, you will tend to avoid these situations as much as possible.

several factors may heighten the risks of developing an anxiety disorder

They can be personal (genetics, temperament, personality, etc.), environmental (conflicted relationships, stressful events, etc.) or associated with your life story (difficult situations during childhood, etc.).

what are the signs and symptoms of an anxiety disorder?

The signs of social anxiety often show up as discomfort and unpleasant sensations when you find yourself in social situations, situations in which you are being observed or performance situations.
The anxiety is disproportionate to the actual threat that such situations represent. In these moments, you fear that your actions will be judged or that your symptoms will be perceived negatively, and therefore that others will feel offended or reject you, for example.

You may be subjected to these situations-resulting in intense anxiety-or you may try to avoid them as much as possible, leading to isolation and profound loneliness. Your suffering may be such that you can no longer function normally in your daily, professional or social life.

When living with social anxiety, you may also have some of the following symptoms:

Heart palpitations

Blushing

Shaking

Sweating

Digestive problems

Nausea

Mutism

Trouble speaking (rapid or irregular speech rate)

Dry mouth

Confusion

Panic attacks

Are you suffering from a fear of a specific object or situation? Does the fear have a significant impact on one or more areas of your life? You may be living with a specific phobia.
This anxiety is disproportionate to the actual threat that the object or situation represents. The fear is so intense that you may actively avoid the object of the phobia. Specific phobia can cause significant suffering and affect your daily functioning, for example in relationships, at work or at school.

Specific phobias can be learned through observation-for example, repeated warnings from parents about certain dangers-or as a result of trauma or a negative experience.

When you live with a specific phobia, you may experience some of the following symptoms when confronting or sometimes even anticipating the object of your phobia:

Heart palpitations

Dizziness or unsteadiness

Shortness of breath

Nausea

Tingling or numbness

Chills or hot flashes

Fear of dying or losing control (fear of "going crazy")

Sweating

Shaking

Chest pain

Choking sensation

Sense of non-reality or being detached from yourself

Generalized anxiety is characterized by a significant amount of anxiety that you have been experiencing for at least 6 months, excessively and uncontrollably, in multiple areas of your life, to the point of interfering with your day-to-day functioning or causing significant distress.
The anxiety is disproportionate to the actual risk that the thing you are anticipating will happen, or to its likely impact.

Generalized anxiety can be associated with a variety of everyday circumstances, such as work, finances, health, housework or worries about your family or children. A person living with generalized anxiety will often feel the impact of the disorder in several of these spheres.

When you live with generalized anxiety, you experience several of the following symptoms in addition to excessive worrying:

Restlessness

Being easily fatigued

Difficulty concentrating / memory lapses

Irritability

Muscle tension

Sleep disturbances

If you have had several unexpected panic attacks and have experienced a dread of having panic attacks following one or more panic episodes, for at least a month, you may be living with panic disorder.
In some cases, people with panic disorder don't fear the panic attacks themselves, but rather their consequences (having a heart attack, losing control of themselves, etc.). The attacks can also be accompanied by a change in behaviour, for example, avoiding situations where you have experienced a panic attack before. The panic disorder may begin or intensify if you experience a breakup or lose someone you love.

A panic attack is a sudden episode of acute fear, accompanied by at least four of the following symptoms:

Palpitations or accelerated heart rate

Sweating

Trembling or shaking

Sensation of suffocating or shortness of breath

Choking sensation

Chest pain or discomfort

Nausea or upset stomach

Dizziness, unsteadiness, lightheadedness or faintness

Chills or hot flashes

Tingling or numbness

Sense of non-reality or being detached from yourself

Fear of dying or losing control (fear of "going crazy")

Fear of dying

Agoraphobia means that, for at least six months, you have been living with fear or significant anxiety when confronted with (or anticipating being confronted with) two or more of the following situations or places: public transportation, open spaces, confined spaces, line-ups, crowds or being alone outside your home. If you dread or avoid such situations for fear of being unable to escape or find help if you experience panic or incapacitating symptoms, you may well be living with agoraphobia.
With agoraphobia, the anxiety is intense and overblown compared to the actual danger. This anxiety causes you distress or negatively affects your daily functioning. You may avoid the situation you fear, or you may be subjected to it (but feel intense anxiety) and sometimes ask someone to go with you on outings.

In some cases, agoraphobia can be accompanied by a diagnosis of panic disorder.

# data[].attributes.attachment_link.description
"I feel stressed and anxious" - how often do we hear people say this in our everyday lives? And for good reason. There's no shortage of stressors around. Perhaps you know what it's like to have a sleepless night before a big presentation, draw a blank during an exam, or feel your heart racing before meeting someone for the first time.

# data[].attributes.attachment_link.readable_text
The Canadian Network for Mood and Anxiety Treatments (CANMAT) is a network of academic and clinical experts dedicated to improving clinical care for people with mood and anxiety disorders.

We provide up-to-date scientific information, treatment guidelines and educational activities for health professionals, and clear and useful information about symptoms and treatments for patients and families.

# data[].attributes.attachment_link.title
CANMAT - Canadian Network for Mood and Anxiety Treatments

# data[].attributes.attachment_link.description
The Canadian Network for Mood and Anxiety Treatments (CANMAT) is a network of academic and clinical experts dedicated to improving clinical care for people with mood and anxiety disorders. We provide up-to-date scientific information, treatment guidelines and educational activities for health professionals, and clear and useful information about symptoms and treatments for patients and families.

# data[].attributes.attachment_link.readable_text
We could all use a little less stress in our lives, am I right? Between everyday work stress to maintaining relationships, navigating social engagements and wrangling the kids stress, there's more than enough stress to go around. Luckily, there are ways to ease your stress levels if you set your mind to it.

Clinical psychologist Adam Borland, PsyD, explains how stress works and healthy ways we can help manage stress before it gets out of control.

What is stress?

Stress is your body's response to a challenge or demand. Everyone experiences stress, which can be triggered by a range of events, from small daily hassles to major changes like a divorce or job loss. The stress response includes physical components like an elevated heart rate and blood pressure, thoughts and personal beliefs about the stressful event, and emotions, including fear and anger.

"Although we often think of it as being negative, stress can also come from positive changes in your life, like getting a promotion at work or having a new baby," says Dr. Borland.

How can we handle stress in healthy ways?

Stress serves an important purpose - it enables us to respond quickly to threats and avoid danger. But lengthy exposure to stress may lead to mental health difficulties like anxiety and depression, or increased physical health problems.

"A large body of research suggests that increased stress levels interfere with your ability to deal with physical illness," says Dr. Borland. "While no one can avoid all stress, you can work to handle it in healthy ways that increase your potential to recover."

1. Eat and drink to optimize your health

Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run. Caffeine also can compound the effects of stress. While consuming a healthy, balanced diet can help combat stress.

2. Exercise regularly

In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider noncompetitive aerobic exercise, strengthening with weights or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins - natural substances that help you feel better and maintain a positive attitude.

3. Stop using tobacco and nicotine products

People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on your body by increasing physical arousal and reducing blood flow and breathing. Plus, it can worsen chronic pain, so if you're experiencing prolonged tension and body aches, smoking won't help.

4. Study and practice relaxation techniques

Taking the time to relax every day helps manage stress and protect your body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, guided imagery, progressive muscle relaxation, and mindfulness meditation. Many online and smartphone apps provide guidance on these techniques. Although some require purchase costs, many are available free of charge.

5. Reduce triggers of stress

If you're like most people, your life may be filled with too many demands and too little time. For the most part, these demands are ones we've chosen. But you can free up time by practicing time-management skills like asking for help when it's appropriate, setting priorities, pacing yourself and reserving time to take care of yourself.

6. Examine your values and live by them

The more your actions reflect your beliefs, the better you'll feel, no matter how busy your life is. Use your values when choosing your activities.

"Considering the stressful demands and responsibilities we face on a daily basis, it's important to engage in activities that are in line with our values and speak to us on a personal level," encourages Dr. Borland.

7. Assert yourself

It's OK to say "no" to demands on your time and energy that'll place too much stress on you. You don't always have to meet the expectations of others.

8. Set realistic goals and expectations

It's also OK - and healthy - to realize you can't be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can't control.

9. Sell yourself to yourself

When you're feeling overwhelmed, remind yourself of what you do well. There are ways you can build a healthy sense of self-esteem.

10. Try biofeedback

This behavioral technique helps you learn stress reduction skills by providing information about muscle tension, heart rate and other vital signs as you attempt to relax. It's used to gain control over certain bodily functions that cause tension and physical pain. Biofeedback can be used to help you learn how your body responds in stressful situations, and how to cope better. If a headache, such as a migraine, begins slowly, many people can use biofeedback to stop the attack before it becomes full-blown.

If you're interested in any of these techniques, ask your healthcare provider for more information or other suggestions they may have. Often, counseling can help you recognize stress factors that may not even be readily obvious.

What to do if you have trouble sleeping

Sleep is often sacrificed when you're overwhelmed with stress. You may experience insomnia because of discomfort, stress from personal concerns, or side effects from your medications. If you can't sleep, try these tips:

Establish a regular sleep schedule: go to bed and get up at the same time every day.

Make sure your bed and surroundings are comfortable. Arrange the pillows so you can maintain a comfortable position.

Keep your bedroom dark and quiet.

Use your bedroom for sleeping only. Don't work or watch TV in your bedroom.

Avoid napping too much during the day. At the same time, remember to balance activity with periods of rest.

If you feel nervous or anxious, talk to your spouse, partner or a trusted friend. Get your troubles off your mind.

Listen to relaxing music.

Don't rely on sleeping pills. They can be harmful when taken with other medications. Use them only if recommended for a brief period by your healthcare provider if other nonmedication methods don't work.

Take diuretics, or "water pills," earlier if possible, so you don't have to get up in the middle of the night to use the bathroom.

If you can't sleep, get up and do something relaxing until you feel tired. Don't stay in bed worrying about when you're going to fall asleep.

Avoid caffeine.

Maintain a regular exercise routine, but don't exercise within two to three hours before the time you go to bed.

# data[].attributes.attachment_link.description
Stress is our body's response to perceived threats and danger. If you want to reduce stress, a healthy diet, regular exercise, mindful meditation and counseling can help.

# data[].attributes.attachment_link.readable_text
frequently asked questions

what are the costs of a self-management workshop?

There are two rate categories: a regular rate and a reduced rate for low-income individuals.

standard rate

*As soon as you register for a self-management workshop, you automatically become a Relief's member for one year.

**These prices will be in effect until December 31, 2022, and applicable from sessions starting in January 2022.

reduced price

A limited number of spaces are offered at a reduced rate, based on the income criteria below:

*The workshop is payable in a single payment.
**As soon as you register for a self-management workshop, you automatically become a Relief's member.

are workshops covered by insurers?
*Please note that reduced rate is not guaranteed.
Please note that spaces at the reduce rate have all been distributed for the fall 2022 session (message valid as of June 17, 2022). Please come back in fall for the winter 2023 session registration.

We encourage you to submit the following letter explaining the chosen workshop (please see below) to your insurer to validate the eligibility of our workshops in your coverage.

what are the eligible criteria for people with low incomes?

The number of places at a reduced rate is offered according to the order of arrival and the number of reduced rate spot available. Check out the eligibility criteria below:

1. To give other individuals a chance to access this opportunity, you may not have previously benefited from a space at a reduced rate.

2. You must have an annual income of $25,000 or less before taxes. This refers to individual income (not joint income if your marital status is married or common-law partner).

3. You must provide a document attesting to your financial situation (last record of employment, last statement of social assistance benefits, loans and bursaries statement, last notice of assessment, etc.).

4. You must reside in Canada (proof of residence required).

is a low-income individual guaranteed a spot at a reduced rate?

Unfortunately, there is no guarantee, since the number of discounted spaces is limited. Spaces are assigned in chronological order of receipt of registration applications, based on the eligibility criteria. Rest assured that we do our utmost to make our workshops as affordable as possible given our circumstances.

what are the payment terms?

Registration fees for a self-management workshop are payable when you complete the registration form, by credit card, Visa Debit and Mastercard Debit. No sales tax applies.

Would you like to know more about the cancellation and refund terms and conditions? Consult our policy.

Need help choosing a workshop?
Give us a call! 1 866 738-4873

when will I receive my receipt to request reimbursement from my insurer?

We will send you a receipt by email for a claim after your third week of participation in the workshop. Please note that our workshops are not eligible for the medical expense tax credit under the Income Tax Act.

how do I cancel or request a refund for my participation in a self-management workshop?

cancellation of a workshop by Relief

Relief reserves the right to cancel a self-management workshop if the minimum number of participants is not reached. Registered participants will receive a full refund. In such case, the organizers will inform the registered participants by phone or email.

cancellation of a registration by a participant

If a participant wishes to cancel their registration, the person is invited to consult the terms of our cancellation and refund policy.

why do the workshops cost money?

The workshops are entirely self-funded, as there is no outside financial assistance to provide this service. However, thanks to private individual and corporate donations, we are able to offer a limited number of spaces at a reduced rate.

Self-management refers to taking action to regain control over our mental health through daily behaviours that diminish symptoms, help prevent relapses and improve well-being.

A self-management approach does not replace conventional treatment, but can be a very effective complement to psychotherapy and pharmacotherapy.

what does a self-management workshop actually consist of?

A self-management workshop is a group-based psychoeducational intervention. Each workshop is composed of 10 to 15 participants and lasts 10 to 12 weeks, with a 2.5-hour meeting each week.

Participants complete exercises and reflections at home, engage in group discussions in the workshop and have access to resources (organized by topic).

who are the self-management workshops for?

Anyone 18 years of age or older living with anxiety, depression or bipolarity. No diagnosis is required, except for the Living with Bipolarity workshop.

The intensity of symptoms can vary widely, from mild to severe.

To participate, an individual must find that the signs and manifestations of their anxiety, depression or bipolarity sufficiently affect their well-being and functioning to justify spending a total of 25 hours in a group workshop.

do the workshops replace psychotherapy and pharmacotherapy (medication)?

No, they are complementary.

Our self-management workshops should be seen as another step on the path to mental health. They do not replace psychotherapy or pharmacotherapy (medication).

do you have to have received a diagnosis to participate in the workshops?

It is not necessary to have received a diagnosis to participate in our workshops, with the exception of our Living with Bipolarity workshop.

how many participants are there per group?

Each workshop includes 10 to 15 participants and two facilitators.

do you have another question?

discuss with a mental health worker

email us

write to us on Messenger

# data[].attributes.attachment_link.description
what are the costs of a self-management workshop? There are two rate categories: a regular rate and a reduced rate for low-income individuals. standard rate *As soon as you register for a self-management workshop, you automatically become a Relief's member for one year.  **These prices will be in effect until December 31, 2022, and applicable from sessions starting in January 2022.

# data[].attributes.attachment_link.title
10 Minute Morning Meditation for Clarity, Stability, and Presence | Goop

# data[].attributes.attachment_link.description
Being human is hard. That's why we created the Breethe app: your all-day (and night!) partner for anxiety, stress, sleep, and more. People call us "the friendliest wellness app" - and there's a reason why.

# data[].attributes.attachment_link.readable_text
Lack of motivation in students is one of the biggest problems in the world. It is not only a problem but it is also affecting the education system. If you've ever felt like your schoolwork has been a struggle, you're not alone. Studies show that students across the country are feeling less motivated to learn and more stressed about how their grades will affect their future career options.

New students are filled with will and zeal, slowly fading away, calling for some little prodding to have work done avoidable through student motivation. But it doesn't have to be that way. This blog will cover useful student motivation tips-and it's never too late to start putting them to use.

What is student motivation?

Motivation is simply a person's willingness to exert physical or mental effort to complete a predetermined goal. In his quote, Samuel L. Johnson, a writer who made a huge contribution to a dictionary of the English language, about curiosity is in great and generous minds, the first passion and the last, enlighten us that motivation for students is the engine and fuel for prolonged love of learning. It's therefore paramount to run programs parallel to academics that provide student motivation tips. Three parameters define motivation choice, effort and persistence, categorizing motivation under two levels intrinsic and extrinsic motivations.

What is the difference between intrinsic and extrinsic student motivation?

Intrinsic student motivation

Intrinsic motivation is associated with internal rewards where students learn to value learning due to its merits regardless of external factors. The students' drive motivates them unconditionally.

Extrinsic student motivation

Extrinsic motivation is characterized by external factors example, the student may be motivated to learn to pass the exams or avoid punishment. Students lose attachment if they are motivated externally.

Intrinsic motivation tips for students

Student's interest

Assignments and projects should align with the student's areas of interest to encourage high student participation. With interest in heart, the student will always endeavor to discover more in that field, boosting their motivation.

Reward

Choose rewards that encourage the student's intrinsic interests. This is after identifying the student's interests to continue with the pursuit of their interest. Setting rewards and gifts in their interests will motivate the student to do even more. Reward the student's best performance to encourage them to soar higher.

Student's encouragement over assignments

Blended learning is a strategy that involves a series of independent learning and whole-class lessons. The students are encouraged to share what they learned in class lessons to build their experiences and lessons with certain topics.

Positive feedback on student assignments

Appreciation works magic with student motivation. The positive feedback that aims to encourage students to do better is a great motivation tip for the students. This is necessary, especially if the student did not generally perform well in the assignment. Therefore, they should be encouraged on what to improve to make their assignments better.

Curiosity

"Curiosity is the mother of all invention." The student's curiosity should be harnessed and used to inspire them to further their learning positively. Finding out what the students are curious about and investing in helping them find answers and discover more helps to motivate them in areas of their interests.

Shared enthusiasm

Trainers and students should have a common ground of synchronized interest. This means that the trainer and the student share similar views towards a topic or a learning field. Hence creating a sense of value for the students. In addition, the student can utilize the online discussion boards for online coursework to interact with the trainer and fellow students.

Conducive learning environment

A learning environment free of bias, ill-treatment, prejudices, racism and favoritism will give the students a sense of belonging. Be a champion of equality for all by instilling positive relationships within the learning environment. This will consequently encourage the students to build their confidence as a motivation for them. Study shows online learning helps to motivate students.

Teamwork building

Sometimes motivation comes from the people around us. They can be our friends, family and peers. Student teamwork building is critical in creating confidence within the students. A student study group with shared activities helps build motivation by sharing common ideas.

Real-life inspiration stories

Inspirational real-life student stories are always fascinating. They give the students hope, especially with their prevailing conditions and nature. Successful real-life stories motivate students to have courage and determination in their pursuit of learning. Relatable life experiences strike a desire for success within the students by assuring them that their dreams are attainable.

Fun sessions and activities

Students should be exposed to more than classroom activities to be productive. A trainer s should entail fun elements in the class schedule to lift their spirits and encourage participation. Online games and other social activities should be part of fun sessions. The students can also participate by suggesting their activities.

As much as intrinsic motivation is concerned, the students should also have their motivations. Therefore, the following are motivation tips students should practice.

Be perspective

Sometimes a student may feel a drag on their learning. It's normal for anyone, but students should always have a purpose for what they want. All the tasks in learning have a common good in the end, and that should be a motivation for the student.

Be competitive

Students should strive to be better by setting goals for themselves. This includes working towards a certain personal best and going beyond. Exploring their best areas and maximizing them is an excellent motivation for the student.

Get your eyes on the prize

A student should always set goals and create timelines for completing the tasks.

Get support

Finally, the student should request support from family, friends and peers on tasks they cannot do independently. They should also indulge their trainers and create a good relationship with them for student motivation.

The student can also join a motivational class for support. Organizations host these classes' camps and seminars to help students who lack motivation. It's also advisable to follow your influential motivational speaker sessions or videos regularly.

Find a Program that Matches Your Ambition

Motivation also depends on the program you are studying as astudent and how you arrived to it. A wide range of programs give you the flexibility to pursue a program that matches your ambition. At the University of The People, we are a reputable online university offering a wide range of American accredited programs for any qualified applicant. We nurture students' academic abilities by establishing an outstanding student body. We offer 100%- online certificate,associate degree, bachelor's and masters degree programs. Visit our blog for more insights.

# data[].attributes.attachment_link.title
14 Genius Student Motivation Tips That Actually Work

# data[].attributes.attachment_link.description
Need help getting motivated to study? Feel like your schoolwork has been a struggle? Here are some must know tips for student motivation!

# data[].attributes.attachment_link.readable_text
Teachers spend years of hard work and thousands of dollars to become experts in their content areas, with degrees and teaching certification to prove it. We develop curriculum maps and teaching calendars to be sure to cover the appropriate standards. We endure hours of professional development so that we are well versed in all the current educational pedagogy. We collaborate with colleagues so that we are all using best practices in the classroom. We develop assessments for students so that we can track their progress. When all this doesn't work, we have intentional interventions aimed at getting students back on track.

And students are still failing.

The problem is that many students are not motivated to learn. Even with the perfect lesson plan in place, an unmotivated student will not learn. Some teachers claim that motivating students is not their job. It is a teacher's job to know the content and to teach it well; the student must take responsibility for his or her learning and find his or her own motivation. This old-fashioned idea is what limits many teachers to being average. A great teacher recognizes that student motivation is necessary for success in learning and that teachers are in the perfect position to improve student motivation. Here are some strategies that can be used in the classroom to help motivate students:
1. Promote growth mindset over fixed mindset.
In her book, Mindset, Carol Dweck argues that students have an underlying belief about learning: either a fixed mindset or a growth mindset. A fixed mindset belief suggests that people are born with or without certain abilities and talents, and that abilities cannot be changed. Fixed mindset learners try to prove themselves and will often shy away from challenges because they do not want to appear to be struggling. A growth mindset learner, on the other hand, believes that abilities and talents can be cultivated and improved through hard work. Growth mindset students enjoy a challenge and see struggles and failures as necessary parts of growth. Learners with a growth mindset are certainly more motivated to work hard.

How do we foster a growth mindset in the classroom?

One of the most powerful elements of feedback for our learners is to praise them for their efforts and hard work. "I can tell that you have been practicing your reading," or "The practice is paying off on your times tables," tells learners that they have the power to improve their academic success. That said, we must stop praising ability: "Wow, you are such a smart math student," or "You are such an incredible reader." Praise for abilities over efforts reinforces the fixed mindset that students have the ability or they don't and no amount of hard work on the learner's part can change the outcome. We are all learners, and should be encouraged as such.

Throughout a learning cycle, teachers assess student progress by incorporating formative and summative assessments. The purpose of formative assessment is to pinpoint the learning needed for ultimate success on a later summative assessment. Formative assessment informs teachers and students about student and classroom needs for improvement so both can act accordingly to improve performance on the final assessment. Some formative assessments are: a thumbs up/thumbs down check for understanding, a quiz in small groups, or an exit slip at the end of a lesson. What is important is that students get timely and descriptive feedback from the assessment so that they can move forward in their learning. This cycle of learning will improve results on a later summative assessment.

As teachers, we can model the growth mindset. Have courage! Ask students for feedback about your teaching and be willing to make necessary changes. Be dedicated! Work hard for students and share how hard work and dedication translates to success and growth. This feedback shows that we, too, are learners. It also invites our students to continue on the learning journey alongside us. Students are always willing to work hard for a teacher that is reciprocating that hard work.
2. Develop meaningful and respectful relationships with your students.
If we are going to truly inspire and motivate all of our students, we should know each of them on a personal level. We need to know their interests and hobbies, who they hang out with, their family situations, and what gets them excited. Each student is going to require different motivational strategies, and we have to know them to be able to predict what strategies might work.

In order to begin that "knowing," try allowing for five minutes where students may share "Good News." For example, student A shares, "I am a new uncle! My sister had a new baby boy this weekend!" This is an opportunity for us to learn about our students as people and to let them know that we care about them individually. This also provides an avenue for teachers to share some details about their lives outside of school. When teachers are willing to share personally and become vulnerable, students are more likely to do the same. When learners see one another as whole people, they are more willing to take risks, and ask the questions they need to ask in order to obtain success.

We all learn differently. In each classroom several types of learners exist: visual, tactile, verbal and more reserved. We can see it as our responsibility to discover this by knowing them and endeavor to teach them accordingly. This work results in our ability to know our students which leads to a more cohesive, open learning community.
3. Grow a community of learners in your classroom.
Students need a classroom environment that is safe, where they are willing to take risks and struggle. To achieve this goal, the students and teacher must work together towards common collective goals. Students must be willing to work with and assist other students in class. Struggle should be acceptable and encouraged as a part of the learning process.

Traditional teaching consists of teachers lecturing and learners taking notes, followed by the learners doing independent work to check for understanding. Transforming this outdated model to include more time where students are talking to students brings about true community. Collaborative group work should be the activity between the teacher lecture and the independent work. This is the time when students can digest information and ask questions collectively. Learners participate in what could be considered the "problem solving" phase of their development with new ideas, and together they come to new learnings. This gradual release of responsibility from teacher to student encourages deeper understanding of lesson rather than rote memorization; thus the students are participants in their own learning, rather than witnesses to the instructor's knowledge.

Student work should be proudly displayed throughout the classroom. This sends a message to students that they are active participants in creating the knowledge in the classroom. The teacher is not the sole holder of knowledge. Additionally, teachers can use language that promotes the community of learners - including the teacher - rather than a room full of individual learners. Using the words "we" and "our" rather than "I" and "you" has a significant impact on classroom culture, and how students function as interdependent learners.
4. Establish high expectations and establish clear goals.
Setting high expectations and supporting students as they struggle allows learners to rise to meet those expectations. When expectations are transparent, students know where their learning is headed and are motivated to get there because it seems possible: the path is visible. Working towards daily, weekly, and yearly goals gives students a purpose and a meaning for the hard work that they do.

Daily learning goals (learning targets, or "I can" statements) should be posted, visible and referenced on a daily basis. Establishing the "goal of the day" at the start of the lesson gives students a purpose for their learning. Students can also formatively assess themselves at the end of each lesson by checking to be sure they have met the learning goals.

Maintaining high expectations for academics is tantamount to learning, but high standards for behavior, academic language, group work, and even the length and format of individual work is also necessary for deep learning. We cannot assume that students know these expectations. They must be clearly outlined. If we expect students to interact in a certain way together, we need to teach them how, and hold them accountable. If we want an assignment displayed in a certain format, we need to model it and expect it. Once the routines to support expectations are established and clear to the learning community, learning becomes the most important action in the classroom.
5. Be inspirational.
Most adults can recall a specific teacher from their childhood who had a lasting impact. These are the teachers that have inspired, challenged, and motivated students enough to be memorable years later.

What makes these teachers inspirational?

Inspirational teachers represent success to their students. Teacher success might be: completing a 10K race, owning a small business, or receiving a teaching award. We each have successes to share. Through our triumphs, students can learn what success looks like and go after it. Once our students decide that they want success, they pay close attention to the behaviors and choices and even sacrifices that led us to our success. These behaviors include hard work, willingness to struggle, and ability to learn from our mistakes. Students internalize our behaviors and strategies as a way to accomplish their own goals. We give them an opportunity to do so in our everyday routines, assignments and encounters with them.

A huge thank you to Tracey Kooy for helping me develop as a writer.

What might be some other strategies we can use to intrinsically motivate students to learn?
This blog originally appeared on Luke Wilcox's website.

# data[].attributes.attachment_link.title
Top 5 Strategies for Motivating Students - NBPTS

# data[].attributes.attachment_link.description
Teachers spend years of hard work and thousands of dollars to become experts in their content areas, with degrees and teaching certification to prove it. We develop curriculum maps and teaching calendars to be sure to cover the appropriate standards. We endure hours of professional development so that we are well versed in all the current educational pedagogy.

# data[].attributes.attachment_link.readable_text
Information, tricks and practical tips

Living Better with Attention Deficit and Hyperactivity Disorder (ADHD)

Information, tricks and practical tips

Living Better with Attention Deficit and Hyperactivity Disorder (ADHD)

Resources

Tooling up to better understand

Exploring

• What is ADHD?
• What causes ADHD?
• Why consult?
• Who to consult?

Guiding

• Useful Gadgets
• In print
• Gadgets
• Books
• Resources

More

• Online Classes
• Videos
• Conferences

Resource Bank to Guide You Through.

Understand to act better

An ADHD dedicated website

This website is dedicated to Attention Deficit Disorder with or without Hyperactivity (ADHD), created and elaborated under the coordination of Dr Annick Vincent, psychiatrist.
It is a source of information and references for everyone, general public and professionals.
It presents, among other things:

Information to better understand this problem

Investigation, assessment and follow up tools

Useful tips and tricks to better “cope with ADHD”

Information about the available medical treatment options

Suggestions of books and videos, list of resources

Notification of seminars, conferences and trainings about ADHD

Understand to act better

An ADHD dedicated website

This website is dedicated to Attention Deficit Disorder with or without Hyperactivity (ADHD), created and elaborated under the coordination of Dr Annick Vincent, psychiatrist.
It is a source of information and references for everyone, general public and professionals.
It presents, among other things:

Information to better understand this problem

Investigation, assessment and follow up tools

Useful tips and tricks to better “cope with ADHD”

Information about the available medical treatment options

Suggestions of books and videos, list of resources

Notification of seminars, conferences and trainings about ADHD

About the author

A word from Dr. Annick Vincent

As a psychiatrist, since more than 25 years, I have the privilege to help people living with ADHD as well as their families and to work with extraordinary professionals including my colleagues and collaborators from Clinique FOCUS.

To share our expertise, we develop evaluation, follow up and teaching tools designed for everyone, going from families to community workers and people working in the health, education and early childhood networks.
I am a clinical professor in Université Laval, author, speaker and guest expert on various provincial, national and international committees. I volunteer as an expert with many organizations who share the mission of helping people living with ADHD and their families like the Fondation Philippe Laprise and the Center for ADHD/ADD Advocacy Canada (CADDAC), and I am involved with the Canadian ADHD Resource Alliance (CADDRA) – executive committee then advisory committee, seminars and producing ADHD canadian guidelines.

I created this website so anyone can have access to tips and tricks, tools and resources in order to increase the well being of people touched by attention deficit disorder with or without hyperactivity (ADD/ADHD) and/or related problematics.

I would like to thank each person and organization that is contributing by their expertise, their creativity, and their time to this mission.

Have a great time browsing!

Dr. Annick Vincent, psychiatrist

About the author

A word from Dr. Annick Vincent

As a psychiatrist, since more than 25 years, I have the privilege to help people living with ADHD as well as their families and to work with extraordinary professionals including my colleagues and collaborators from Clinique FOCUS.

To share our expertise, we develop evaluation, follow up and teaching tools designed for everyone, going from families to community workers and people working in the health, education and early childhood networks.
I am a clinical professor in Université Laval, author, speaker and guest expert on various provincial, national and international committees. I volunteer as an expert with many organizations who share the mission of helping people living with ADHD and their families like the Fondation Philippe Laprise and the Center for ADHD/ADD Advocacy Canada (CADDAC), and I am involved with the Canadian ADHD Resource Alliance (CADDRA) – executive committee then advisory committee, seminars and producing ADHD canadian guidelines.

I created this website so anyone can have access to tips and tricks, tools and resources in order to increase the well being of people touched by attention deficit disorder with or without hyperactivity (ADD/ADHD) and/or related problematics.

I would like to thank each person and organization that is contributing by their expertise, their creativity, and their time to this mission.

Have a great time browsing!

Dr. Annick Vincent, psychiatrist

What is ADHD?

Use our resources!

What is ADHD?

Use our resources!

# data[].attributes.attachment_link.title
Attention déficit - TDAH informations, trucs et astuces

# data[].attributes.attachment_link.description
This website is dedicated to Attention Deficit Disorder with or without Hyperactivity (ADHD), created and elaborated under the coordination of Dr Annick Vincent, psychiatrist. It is a source of information and references for everyone, general public and professionals. It presents, among other things:

# data[].attributes.attachment_link.readable_text
CADDRA is an independent, not-for-profit, resource organization for medical, healthcare and research professionals with an interest in the field of ADHD. However, we do not have any health professionals on staff to diagnose or to answer questions. If you are seeking these services, please consult your healthcare professional.

Membership is open to healthcare and research professionals in the field of ADHD. Members join a network of Canadian and international practitioners
Join now

The Canadian ADHD Practice Guidelines are available online. They can be downloaded in full without cost or as individual chapters and toolkit
Download

Medical and health care professionals can enhance their knowledge of ADHD by attending the Annual ADHD Conference, Research Day and ADHD Institute
Learn more

Membership Benefits for Professionals

The information provided on this website is for informational purposes only and is not intended to be professional medical advice, diagnosis, treatment or care. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. By accessing and using the website, you are indicating your acceptance to be bound by the terms and conditions of the user agreement as stated in full.

The website is hand-crafted in ZippyHippo online marketing studio.

# data[].attributes.attachment_link.title
CADDRA | The Canadian ADHD Resource Alliance

# data[].attributes.attachment_link.description
CADDRA is an independent, not-for-profit, resource organization for medical, healthcare and research professionals with an interest in the field of ADHD. However, we do not have any health professionals on staff to diagnose or to answer questions. If you are seeking these services, please consult your healthcare professional.

# data[].attributes.attachment_link.readable_text
We all know how important is for keeping us physically healthy. But did you know that exercise can also help keep you mentally healthy?

Research shows that people who regularly have better mental health and emotional wellbeing, and lower rates of .

Taking up exercise seems to reduce the risk of developing mental illness. It also seems to help in treating some mental health conditions, like and . For example, for mild-moderate depression, research suggests physical activity can be as effective as antidepressants or psychological treatments like . Exercise can also a valuable addition to other treatment options.

Why does exercise make us feel better, mentally?

Often, people who exercise regularly do it simply because it makes them feel good. Exercise can boost your mood, concentration and alertness. It can even help give you a positive outlook on life.

The link between exercise and mental health is complicated. Inactivity can be both a cause and a consequence of mental illness, for example. But there are lots of ways that exercise can benefit your mental health, such as:

The levels of chemicals in the brain, such as serotonin, stress hormones and endorphins, change when you exercise.

Regular exercise can help you sleep better. And good sleep helps you manage your mood .

Exercise can improve your sense of control, coping ability and self-esteem. People who exercise regularly often report how good achieving a goal makes them feel.

Exercise can distract you from negative thoughts and provide opportunities to try new experiences.

It offers an opportunity to socialise and get social support if you exercise with others.

Exercise increases your energy levels.

Physical activity can be an outlet for your frustrations.

Exercise can reduce skeletal muscle tension, which helps you feel more relaxed.

The physical benefits of exercise are also important for people with mental illness. It improves your cardiovascular health and overall physical health. This is important because people with mental health issues are at a higher risk of suffering from chronic physical conditions such as , , and .

Exercising for your mental health

If regular exercise is not already a part of your routine, you might be wondering how much you need to do to give your mental health a boost.

The really good news is exercise doesn't have to be strenuous or take a long time. Studies show low or moderate intensity exercise is enough to make a difference in terms of your mood and thinking patterns.

recommend adults should be active most days, aiming for a total of 2.5-5 hours of moderate physical activity per week, such as a brisk walk or swimming. Alternatively, they recommend getting 1.25-2.5 hours of vigorous physical activity per week - such as jogging, fast cycling, or a team sport. Or, you can combine both moderate and vigorous activities.

However, any exercise is better than none. Going for a leisurely walk, or activities like stretching and yoga, can also have huge benefits on your mind and body. Even doing housework like sweeping, mopping, or vacuuming can give you a mild work out.

How to get started with exercise

It can be intimidating to start exercising if you haven't done it in a while, but a plan can help you start and stick with it.

Your new exercise plan has a better chance of success if you:

choose an activity you like, or have enjoyed in the past, that suits your fitness levels and abilities

start small - build up your activity gradually. Ideally, vary your activities so you don't get bored

write your plan in your diary or on your calendar, so it's part of your schedule

regularly revisit your exercise plans, and try something different if it's not working out for you.

Exercise outdoors

For even greater benefits, try exercising outdoors.

Some recent studies have found people report a higher level of vitality, enthusiasm, pleasure and self-esteem, and a lower level of tension, depression and fatigue, after they have walked outside. People who exercise outside also say they are more likely to exercise again than those who stay indoors.

And, people who exercise outside do it more often, and for longer, than those who work out indoors.

How to be more active every day

Make exercise part of your everyday activity. Try walking or cycling instead of using the car. Get off a tram, train or bus a stop earlier and walk the rest of the way. Or spend some time walking your kids to school. Get active around the house by doing some gardening, washing the car or cleaning the windows.

can give you more information. The important thing to remember is to try to move more and sit less every day.

Where to get help

# data[].attributes.attachment_link.title
Exercise and mental health - Better Health Channel

# data[].attributes.headline
Mental health and substance use support 

# data[].attributes.subject
Mental health and substance use support 

# data[].attributes.attachment_link.readable_text
iPhone Screenshots

Track your mood and well-being and access mental health & substance use support from trained professionals, all completely free.

Wellness Together Canada (WTC) is a mental health and substance use website funded by the Government of Canada. Our aim is to support people across Canada and Canadians living abroad, in both official languages. With the WTC companion app PocketWell, you'll be able to use research-based tools to measure and track your well-being, including a self-assessment developed by psychologists.

From the app, you'll also be able to connect with trained counsellors & crisis responders who can talk to you about what you're going through and help you through intense situations. Send a text message or call one of WTC's phone counselling lines any time of day or night to get support, available anywhere within Canada.

MORE FEATURES
- Support for all age groups: PocketWell provides resources for kids, teens, and young adults as well as adults over 18.
- Always free: All of the resources on the PocketWell app and the WTC website are completely free-you will never have to pay to use any of them.
- Access our resource library: Use your WTC account to access a wider collection of resources and tools on our website, including expert-reviewed articles, self-guided exercises, online Peer Support groups, and more.

To access PocketWell, you'll need to create an account, which you can delete at any time. If you're not sure you want to sign up, you can still access many tools and resources from the WTC homepage..

REVIEWS
""I never really knew what caused my stress. Actually seeing it and understanding the biggest triggers of my stress helped me implement change in my life. I could study a couple days earlier for a test and noticed a big change."" - University student, Memorial University of Newfoundland, on using Welltrack [resource provider for WTC]

""I felt very safe talking to the [counsellors], they helped me more than I thought they would."" - Client of Kids Help Phone [service provider for WTC]

ABOUT WTC
Wellness Together Canada is a Health Canada-funded project that is a partnership among Stepped Care Solutions, Kids Help Phone and Homewood Health, three of Canada's leading and most innovative mental health and substance use organizations.

PRIVACY
The information you provide on this site belongs to you and is kept private and confidential. We will not sell or trade your personal information to third parties, as described in our Privacy Policy.

Great resource for Canadians

Completing the self assessment has helped me monitor my mental well-being and proactively make adjustments to improve my daily life.

We're glad to hear that the Self-Assessment has helped you make positive changes in your daily life! We are honoured to be part of your wellness journey.

Here's the problem.

An app.
- Developed by a government contractor.
- Promoted by a famous and incredibly unpopular leader in some circles.
- Asking you about your mental health status.
- At a time when there is rampant promotion of segregation of certain segments of our population.

Yeah; that doesn't raise any red flags at all. *sarcasm*

It asks you to register the moment you open the app, so you know immediately it's creating a profile for you.

Just exact and precisely what information about you does it collect?
What does it do with that information?
What potential uses does it have for that information?

Let me give you a hypothetical scenario.

So - you answer a few questions in an app trying to seek out some support and help.
Suddenly your labeled as "at risk" to say drive a car - and as government bureaucracies tend to do, information gets shared without context. Then your license gets pulled. You can't make it to work and loose your job.

I'm not saying this will or does happen. Let me be very clear about that. I'm saying the potential for this type of "misuse" is simply too great a risk to ignore.

Now - distrust of government aside; and on the substance of this app.

I personally have a bachelors degree in psychology, even with all that schooling I am still not qualified to help someone suffering from a mental illnesses, of which this app is targeting. NO APP can replace getting good help from trained professionals.

If you are suffering from mental illness. Don't be afraid to seek help from a doctor and get a referral to someone who is able to help you.

This APP if you want to try it; go ahead - it may help and that's a good thing. However it simply can not replace a true one on one chat with someone trained to help you.

Hi there, thank you for taking the time to review PocketWell. We hear and understand your concerns around data and privacy. At Wellness Together Canada, you own your data. Your data is stored on a secure, private server and will ALWAYS remain private and confidential. We will never share your personal information with any third parties, including the Government of Canada, and you can delete your account at any time. You can read more here: https://wellnesstogether.ca/en-CA/privacy

There are many resources that you can access without signing up for an account, including: phone counselling, crisis support, Peer Support, and other resources completely. These resources are always free, virtual, and available at anytime, no sign up required.

Please feel free to contact us at https://wellnesstogether.ca/en-CA/contact if you have more questions or concerns!

Public Mental Health Support

It's a beautiful looking app, and it provides free mental health services. It's really nice having an app that you can download for free, has no in-app purchases. It's made specifically to help the public. It's not got a whole lot of functionality yet, but it's great having a way to track how I'm doing and see my progress over time. I'm excited to see what comes next!

The developer, Greenspace Mental Health Ltd., indicated that the app's privacy practices may include handling of data as described below. For more information, see the developer's privacy policy.

Data Linked to You

The following data may be collected and linked to your identity:

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Information

Seller

Greenspace Mental Health Ltd.

Compatibility

iPhone

Requires iOS 9.0 or later.

iPod touch

Requires iOS 9.0 or later.

Mac

Requires macOS 11.0 or later and a Mac with Apple M1 chip.

Languages

English, French

Family Sharing

Up to six family members will be able to use this app with Family Sharing enabled.

# data[].attributes.attachment_link.description
‎Wellness Together Canada (WTC) is a mental health and substance use website funded by the Government of Canada. Our aim is to support people across Canada and Canadians living abroad, in both official languages. With the WTC companion app PocketWell, you'll be able to use research-based tools to mea...

# data[].attributes.attachment_link.readable_text
If you experience a condition that is affecting your mental health and are looking for specific information about different types of problems then the 'workbooks' or sets of modules in this section may be relevant to you. Some of the modules can be used on their own, while others are best used as part of the series; each workbook will have its own suggestions. We strongly encourage you to talk to your local doctor or a mental health professional about your difficulties as the information provided in the resources are NOT a substitute for proper diagnosis or treatment by an appropriate health professional.

For many of the problems listed below, there are also brief information sheets, along with a series of worksheets that you may wish to use, or that your therapist may help you with.

Please refer to the disclaimer before making use of these resources.

# data[].attributes.attachment_link.title
Self Help Resources for Mental Health Problems

# data[].attributes.attachment_link.description
Self-help resources for common mental health problems such as depression, anxiety, low self-esteem, sleep problems, and perfectionism. Includes workbooks made up of modules, brief information sheets, and worksheets that you may wish to use, or that your therapist may help you with. Materials developed by Clinical Psychologists at the Centre for Clinical Interventions in Perth, Western Australia.

# data[].attributes.attachment_link.readable_text
In order to better serve our community, we offer many of our services in English.

Workshop - Living Life to the Full!

Living Life to the Full is a fun and engaging 8-week course that provides people from all walks of life with effective tools to maximize their ability to manage life's challenges. The group-based course is based on the principles of cognitive behaviour therapy (CBT) which focuses on understanding how thoughts, feelings, and behaviours work together to impact well-being. Each 90 minute session focuses on a different topic, such as understanding unhelpful thoughts, engaging in enjoyable activities, coping with anger, and solving daunting problems.

Living Life to the Full is intended for all ages, and is available in both English and French.

Mental Health First Aid

MHFA Basic is intended for adults interacting with adults (18 years and older). This courses focuses on the four most common mental health disorders including substance related, mood related, anxiety and trauma related, and psychotic disorders. Participants who take this course are well prepared to interact confidently about mental health with their family, friends, communities, and workplaces.

Visit the Mental Health Commission of Canada website for more information on the course.

Brochures on Mental Health

Looking for mental health tips or interested in more information about a specific mental health issue? Use our order form to have brochures mailed to your doorstep and get all the information you need.

Kiosks

Our team travels free of charge in workplaces as well as in elementary, high schools, colleges and universities to raise awareness and promote mental health.

Our kiosks are built in a way that makes mental health an approachable and open subject. We first present mental health using a short icebreaker game followed by the distribution of leaflets from our annual campaign. Subsequently, we can provide more accurate information as required by the visitors at the booth.

Whether it be at work, at school or in an organization or club, hosting a kiosk in your community is simple and can make a difference to many people. It may simply help raise awareness and dispel what mental health really is, but it can also go to great extents and allow people to to become aware of the state of their own mental health and get the help they need.

In off-peak or difficult times of the year, or when you feel that people around you are more stressed or morale is down, a kiosk can act as a reminder to take care of our mental health. We adapt our material and our approach according to the environment visited.

Mental health concerns us all, we must talk about it! If you are interested in receiving a free kiosk in your community, contact Catarina Wieler-Morin (418) 529-1979 or via our contact form.

In-organization Conferences

If you would like to open discussions on mental health in your workplace or organization, a conference on the subject could help do so. These conferences can be adapted to your organization's needs and allow to inform your collegues or employees about a specific subject or mental health in general.

A conference is an excellent way to give out information and to answer questions people may have. We may suggest conference topics if you like, or adapt our material to your specific needs.

If you are interested in hosting an in-organization conference, contact us for more information.

# data[].attributes.attachment_link.description
Living Life to the Full is a fun and engaging 8-week course that provides people from all walks of life with effective tools to maximize their ability to manage life's challenges. The group-based course is based on the principles of cognitive behaviour therapy (CBT) which focuses on understanding how thoughts, feelings, and behaviours work together to impact well-being.

# data[].attributes.attachment_link.title
Mental Health A-Z - Douglas Mental Health University Institute

# data[].attributes.attachment_link.description
Top ten myths about mental illness: 2009 lecture by Joseph Rochford, Ph.D- Part 1

# data[].attributes.attachment_link.readable_text
There is stigma associated with mental health problems. Evidence shows that taking an MHFA courses reduces social distance between the participant and someone experiencing a mental health problem. worsening of an existing mental health problem or in a mental health crisis. Just like physical first aid is provided until medical treatment can be obtained, MHFA is given until appropriate support is found or until the crisis is resolved.

# data[].attributes.attachment_link.title
Mental Health First Aid - Mental Health Commission of Canada

# data[].attributes.attachment_link.description
There is stigma associated with mental health problems. Evidence shows that taking an MHFA courses reduces social distance between the participant and someone experiencing a mental health problem. worsening of an existing mental health problem or in a mental health crisis.

# data[].attributes.body
https://www.youtube.com/@HealthyGamerGG

# data[].attributes.attachment_link.keywords[]
drk "healthy gamer" "mental health" psych psychiatrist "tech addiction" "life purpose" failure interviews

# data[].attributes.attachment_link.description
https://healthygamer.gg/ Content, coaching, and community from Dr. K's brain into yours.

# data[].attributes.attachment_link.readable_text
Attending this two-day course will train you to intervene with an individual who is thinking about suicide.

Applied Suicide Intervention Skills Training (ASIST) is a two-day interactive workshop in suicide first aid. ASIST teaches participants to recognize when someone may have thoughts of suicide and work with them to create a plan that will support their immediate safety. Although ASIST is widely used by healthcare providers, participants don't need any formal training to attend the workshop-anyone 18 or older can learn and use the ASIST model.

This workshop contains content that may be upsetting for some people, especially those who have lost a loved one to suicide.

What this workshop achieves

After attending this workshop, participants feel more ready, willing, and able to help someone considering suicide.

I am feeling more comfortable asking if someone has had thoughts of suicide. Even asking someone can let them know that they are heard and I feel more prepared to have that conversation. ASIST Participant

I am grateful because taking this workshop helped me save my friend. ASIST Participant

Learning Objectives

Over the course of their two-day workshop, ASIST participants learn to:

recognize that caregivers and people are affected by personal and societal attitudes about suicide;

provide life-assisting guidance to a person thinking about suicide in a flexible manner;

identify what needs to be in a person thinking about suicide's plan for safety;

demonstrate the skills required to provide suicide first aid to a person thinking about suicide;

appreciate the value of improving community resources including the way that they work together; and,

recognize that suicide prevention is broader than suicide intervention and, includes life promotion and self care for people thinking about suicide and for caregivers.

This workshop is not recommended for people who have had a recent suicide loss.

Audience

Ages 18+
Participants can include but not limited to: parents and caregivers; natural helpers and advisors; educators and ministers; health practitioners; justice, law enforcers, emergency workers, and community volunteers.

Focusing upon the role of ASIST caregivers in a suicide-safer community, the goal of ASIST is to train caregivers who are willing, ready and able to provide life-assisting, suicide first aid. Studies show that the ASIST method helps reduce suicidal feelings and is a cost-effective way to help address the problem of suicide.

Certificate and Accreditation

All participants who complete the course (14 hours of instruction time) will receive a certificate of participation. In Alberta, your certificate is valid for 3 years. If you take a half-day ASIST Tune Up workshop within 30 days of the expiration of your certificate, it will be renewed for another 2 years.

ASIST is recognized by the Association of Social Work Board (ASWB). Participants who have current ASIST certificate can obtain 14 hours of Category A professional development credits. If you do not belong to ASWB, please check with your professional association to see if you qualify for credits.

Special Accommodations

The ASIST has materials available in large print, Braille and other language translations. Please contact the Centre for Suicide Prevention if you need specific accommodations.

Equip yourself to respond to a person considering suicide.

# data[].attributes.attachment_link.description
Attending this two-day course (Applied Suicide Intervention Skills Training - ASIST) will train you to intervene with a person thinking about suicide.

# data[].attributes.attachment_link.provider_name
Falisha Karpati, PhD - Inclusion Consultant

# data[].attributes.attachment_link.readable_text
Let’s create spaces where all brains can thrive.

I use neuroscience to build inclusive environments in academic, research, and scientific organizations.

Crack the CoDE to inclusion

Embrace the Cognitive, Demographic, and Experiential diversity in your team.

Take action in your organization

Implement custom diversity and inclusion assessments, sustainable action plans, and neuroscience-based training.

Expand your neuro-knowledge

Learn about the neuroscience of belonging, bias, and cognitive diversity.

# data[].attributes.attachment_link.title
Falisha Karpati, PhD - Inclusion Consultant

# data[].attributes.attachment_link.readable_text
Autism Canada

Autism Canada is currently collecting testimonials regarding the process for applying to obtain the Federal Disability Tax Credit. For more...

Read More

We Need You!

Become Volunteer

Become a part of our family. Together, we can help many persons and change things.

Contact us!

Suggestion box

In order to be of better assistance to you, we would appreciate your
suggestions and comments.

Send your idea!

My son goes every year and I do really feel confident about the care for him at camp.
Thank You.

Summer Respite Service

Benjamin has made a lot of progress in the last few years and will continue to do so. As for me, I am convinced that with the necessary efforts and resources, every child can develop to the best of his possibilities and become a full citizen in our community.

Summer Respite Service

I just wanted to say thank you for your patience and all the time you spent with my son today. Your interpersonal/therapeutic skills are to be envied. You are the first professional that I have visited with him with whom he actually felt at ease…he was actually smiling at the end and talking to you in a way that allowed us to see who he really is. He was frank and open with you and did not complain after we left your office (that is big). You managed to gain his trust and respect and I believe he will work with you despite his anxieties about how the govt. will respond. I can’t thank you enough for what you said to him….I think he regained some self-respect after speaking with you. You are truly amazing and super skilled. I am beyond impressed. Thank you. Thank you. Thank you from the bottom of my heart.

Summer Respite Service

# data[].attributes.attachment_link.description
How to Become an Active Member of Autisme Montréal

# data[].attributes.attachment_link.description
Serving Quebec since 1987, SOS violence conjugale offers bilingual, free, anonymous and confidential reception, information, awareness, support and referral services.

# data[].attributes.attachment_link.readable_text
The Regroupement québécois des Centres d'aide et de lutte contre les agressions à caractère sexuel (RQCALACS) and its members will mark the 38th Day of Action on Sexual Violence against Women this Friday, September 20th, by launching a new tool to raise awareness about factors placing women in contexts of vulnerability to sexual violence.

# data[].attributes.attachment_link.description
The Regroupement québécois des Centres d'aide et de lutte contre les agressions à caractère sexuel (RQCALACS) and its members will mark the 38th Day of Action on Sexual Violence against Women this Friday, September 20th, by launching a new tool to raise awareness about factors placing women in contexts of vulnerability to sexual violence.

# data[].attributes.attachment_link.readable_text
1. Education grounded in evidence-based information
2. Non-judgmental, open dialogue that uses interactive approaches
3. Meaningful inclusion
4. Delivery by a trained facilitator or peer
5. Starting education earlier, with age-appropriate content
6. Supporting open parent-child communication
7. Inclusion of harm reduction
8. Education tailored to the specific context
9. Ongoing education available to youth
10. Attention to overlapping issues of racism, social justice, and stigma

-page 7

# data[].attributes.attachment_link.description
1. Education grounded in evidence-based information 2. Non-judgmental, open dialogue that uses interactive approaches 3. Meaningful inclusion 4. Delivery by a trained facilitator or peer 5. Starting education earlier, with age-appropriate content 6. Supporting open parent-child communication 7. Inclusion of harm reduction 8. Education tailored to the specific context 9.

# data[].attributes.attachment_link.readable_text
iPhone Screenshots

Track your mood and well-being and access mental health & substance use support from trained professionals, all completely free.

Wellness Together Canada (WTC) is a mental health and substance use website funded by the Government of Canada. Our aim is to support people across Canada and Canadians living abroad, in both official languages. With the WTC companion app PocketWell, you'll be able to use research-based tools to measure and track your well-being, including a self-assessment developed by psychologists.

From the app, you'll also be able to connect with trained counsellors & crisis responders who can talk to you about what you're going through and help you through intense situations. Send a text message or call one of WTC's phone counselling lines any time of day or night to get support, available anywhere within Canada.

MORE FEATURES
- Support for all age groups: PocketWell provides resources for kids, teens, and young adults as well as adults over 18.
- Always free: All of the resources on the PocketWell app and the WTC website are completely free-you will never have to pay to use any of them.
- Access our resource library: Use your WTC account to access a wider collection of resources and tools on our website, including expert-reviewed articles, self-guided exercises, online Peer Support groups, and more.

To access PocketWell, you'll need to create an account, which you can delete at any time. If you're not sure you want to sign up, you can still access many tools and resources from the WTC homepage..

REVIEWS
""I never really knew what caused my stress. Actually seeing it and understanding the biggest triggers of my stress helped me implement change in my life. I could study a couple days earlier for a test and noticed a big change."" - University student, Memorial University of Newfoundland, on using Welltrack [resource provider for WTC]

""I felt very safe talking to the [counsellors], they helped me more than I thought they would."" - Client of Kids Help Phone [service provider for WTC]

ABOUT WTC
Wellness Together Canada is a Health Canada-funded project that is a partnership among Stepped Care Solutions, Kids Help Phone and Homewood Health, three of Canada's leading and most innovative mental health and substance use organizations.

PRIVACY
The information you provide on this site belongs to you and is kept private and confidential. We will not sell or trade your personal information to third parties, as described in our Privacy Policy.

Great resource for Canadians

Completing the self assessment has helped me monitor my mental well-being and proactively make adjustments to improve my daily life.

We're glad to hear that the Self-Assessment has helped you make positive changes in your daily life! We are honoured to be part of your wellness journey.

Here's the problem.

An app.
- Developed by a government contractor.
- Promoted by a famous and incredibly unpopular leader in some circles.
- Asking you about your mental health status.
- At a time when there is rampant promotion of segregation of certain segments of our population.

Yeah; that doesn't raise any red flags at all. *sarcasm*

It asks you to register the moment you open the app, so you know immediately it's creating a profile for you.

Just exact and precisely what information about you does it collect?
What does it do with that information?
What potential uses does it have for that information?

Let me give you a hypothetical scenario.

So - you answer a few questions in an app trying to seek out some support and help.
Suddenly your labeled as "at risk" to say drive a car - and as government bureaucracies tend to do, information gets shared without context. Then your license gets pulled. You can't make it to work and loose your job.

I'm not saying this will or does happen. Let me be very clear about that. I'm saying the potential for this type of "misuse" is simply too great a risk to ignore.

Now - distrust of government aside; and on the substance of this app.

I personally have a bachelors degree in psychology, even with all that schooling I am still not qualified to help someone suffering from a mental illnesses, of which this app is targeting. NO APP can replace getting good help from trained professionals.

If you are suffering from mental illness. Don't be afraid to seek help from a doctor and get a referral to someone who is able to help you.

This APP if you want to try it; go ahead - it may help and that's a good thing. However it simply can not replace a true one on one chat with someone trained to help you.

Hi there, thank you for taking the time to review PocketWell. We hear and understand your concerns around data and privacy. At Wellness Together Canada, you own your data. Your data is stored on a secure, private server and will ALWAYS remain private and confidential. We will never share your personal information with any third parties, including the Government of Canada, and you can delete your account at any time. You can read more here: https://wellnesstogether.ca/en-CA/privacy

There are many resources that you can access without signing up for an account, including: phone counselling, crisis support, Peer Support, and other resources completely. These resources are always free, virtual, and available at anytime, no sign up required.

Please feel free to contact us at https://wellnesstogether.ca/en-CA/contact if you have more questions or concerns!

Public Mental Health Support

It's a beautiful looking app, and it provides free mental health services. It's really nice having an app that you can download for free, has no in-app purchases. It's made specifically to help the public. It's not got a whole lot of functionality yet, but it's great having a way to track how I'm doing and see my progress over time. I'm excited to see what comes next!

The developer, Greenspace Mental Health Ltd., indicated that the app's privacy practices may include handling of data as described below. For more information, see the developer's privacy policy.

Data Linked to You

The following data may be collected and linked to your identity:

Privacy practices may vary, for example, based on the features you use or your age. Learn More

Information

Seller

Greenspace Mental Health Ltd.

Compatibility

iPhone

Requires iOS 9.0 or later.

iPod touch

Requires iOS 9.0 or later.

Mac

Requires macOS 11.0 or later and a Mac with Apple M1 chip.

Languages

English, French

Family Sharing

Up to six family members will be able to use this app with Family Sharing enabled.

# data[].attributes.attachment_link.description
‎Wellness Together Canada (WTC) is a mental health and substance use website funded by the Government of Canada. Our aim is to support people across Canada and Canadians living abroad, in both official languages. With the WTC companion app PocketWell, you'll be able to use research-based tools to mea...

# data[].attributes.attachment_link.readable_text
What are drinking games?

Drinking games are contests or challenges during which a maximum amount of alcohol is consumed in a very short time. The practice is also known as binge drinking.

Drinking contests may take place casually, among friends, or be more formally organized by a bar or a club. They can be public or private, with or without spectators.

The games go by various names. Century Club, Quarters, Boat Races and Chug-a-Lug are a few you may have heard about.

The point is that these are all very dangerous "games" that can lead to severe intoxication and alcohol poisoning. The danger begins when your blood alcohol level hits 400 mg per 100 ml of blood (commonly referred to as .40). More than that, and there is a serious risk of coma and even death.

Drinking games = Danger

Many things can happen when you drink too much. The effects become more serious the more you drink, and the risk is extremely high when your blood alcohol level is over 200 mg per 100 ml of blood (.20).

Sobriety: normal behaviour

Euphoria: mild intoxication
Source: Ben Amar, Champagne, Vallée, Cyr, Léonard et Charbonneau, Les Psychotropes : pharmacologie
How to calculate your blood alcohol level?

When it comes to drinking, there's no point looking to your friends, no matter how nice they are. Everyone responds differently to alcohol, depending on various physical and emotional factors. How quickly you drink, how much you weigh and how much muscle mass you have can also affect how you react. And, unfair as it may seem, alcohol affects women more quickly than men. In terms of impact, an average drink for a woman is equivalent to a drink and a half for a man. So it's very important to know exactly what your tolerance is.

Calculate your blood-alcohol content

These charts can help you determine what your blood alcohol level is likely to be after drinking. Please remember that these figures are approximate only.

Subtract 15 mg of alcohol per hour from the time you take your first drink, since that's the rate at which your body eliminates alcohol.

# data[].attributes.attachment_link.description
Drinking games are contests or challenges during which a maximum amount of alcohol is consumed in a very short time. The practice is also known as binge drinking. Drinking contests may take place casually, among friends, or be more formally organized by a bar or a club.

# data[].attributes.attachment_link.title
Info-Santé / Info-Social (811) - CIUSSS MCQ

# data[].attributes.attachment_link.description
Info-Santé 811 is a free and confidential telephone consultation service.

# data[].attributes.attachment_link.description
Schedule your appointment online right now with the Québec Medical Appointment Scheduler. Free. Simple. Quick.

# data[].attributes.attachment_link.readable_text
It's a plan - Helping you make decisions about contraception

With so many options available, making the right decisions about contraception can be overwhelming.

It's a Plan was created to help you and your health care provider determine the contraception method that is best for you.

# data[].attributes.attachment_link.description
With so many options available, making the right decisions about contraception can be overwhelming. It's a Plan was created to help you and your health care provider determine the contraception method that is best for you.

# data[].attributes.attachment_link.readable_text
Step 3

Schedule your telephone appointment to receive your results from a doctor using the link sent to your email and available on your account. Following this call, your results will appear on your Prélib account.

# data[].attributes.attachment_link.title
PRELIB :: STI & STD screening clinic in Montreal & Quebec

# data[].attributes.attachment_link.description
Schedule your telephone appointment to receive your results from a doctor using the link sent to your email and available on your account. Following this call, your results will appear on your Prélib account.

# data[].attributes.attachment_link.readable_text
Pick the type of content that you are interested in

News

Pan Visibility Day 2022

24 May 2022

*Content only available in French....

Gender neutral dress code in a Montreal high school

24 May 2022

*Content only available in French....

Anti-Approach Bracelets to Protect Victims of Domestic Violence

23 May 2022

*Content only available in French. ...

Inexplicable Increase in Cases of Precocious Puberty

23 May 2022

*Content only available in French. ...

Articles

Story • Mère épistolaire

4 October 2021

*Content only available in French. ...

Reflection Piece • Demystifying sexual violence

22 April 2021

*Content only available in French....

Reflection Piece • HIV or AIDS: How to Talk About It?

3 February 2021

*Content only available in French....

Article • Violences sexuelles et femmes aînées : portrait d’un problème méconnu

17 November 2020

*Content only available in French....

Culture

April • Cultural Suggestions

18 May 2022

Here is our cultural suggestions with a sexological kick for the month of April!...

Serie • Euphoria

16 May 2022

*Content only available in French....

Novel • The Power of Women: A Doctor's Journey of Hope and Healing

12 May 2022

*Content only available in French....

Movie • Red Rocket

4 May 2022

*Content only available in French....

Abstracts

Review • Dating apps

17 May 2022

This review will focus on research about dating apps, their uses and their place in our societies....

Recension • Queer representations

4 May 2022

This review will focus on queer representations in the media and the arts....

Recension • Sexuality and technology

22 March 2022

This review will focus on the links between technology and sexuality, its issues and its various aspects....

Recension • Condom news: uses and issues

2 March 2022

This review will focus on the use of condoms, its relevance as well as its issues....

Projects

Apprendre et Agir • Guide à l'intention des professionnel.le.s de la santé

16 May 2022

...

13 May 2022

*Content only available in French....

Awareness campaign on sextortion

18 April 2022

This project aims to provide an operational and theoretical definition of sextortion, to popularize new scientific, sexological and political knowledge related to sexuality and cybersecurity, and to promote a culture of online consent....

Printed Magazines

27 September 2021

In addition to the online magazine, Les 3 sex* publishes a biennial magazine. ...

Tools

Pour une pleine reconnaissance des réalités des personnes intersexes • Guide for professionals

21 May 2022

*This tool is only available in French....

On existe! • Program for Intersex People

12 May 2022

*This tool is only available in French....

Clitoris n'est pas le nom d'une planète! : sex education book

4 May 2022

*This tool is only available in French....

Petit manifeste de la masturbation féminine • Book

27 April 2022

*This tool is only available in French....

# data[].attributes.attachment_link.description
The 3 sex* is a charity organization that fight for sexual health and sexual rights.

# data[].attributes.attachment_link.description
Sexualis: consultations avec des sexologues et programmes self help

# data[].attributes.attachment_link.title
VIA Character Strengths Survey & Character Reports | VIA Institute

# data[].attributes.attachment_link.description
Do you know your character strengths? Once you do, you’ll be empowered to face life’s challenges, work toward goals and feel more fulfilled, personally and professionally. Take the free personality assessment test from the VIA Institute on Character so you can discover your strengths today.

# data[].attributes.headline
Help and information center on workplace Harassment

# data[].attributes.subject
Help and information center on workplace Harassment

# data[].attributes.attachment_link.provider_name
Harcèlement au travail - GAIHST - Le harcèlement au travail, ça fait pas partie d'la job!

# data[].attributes.attachment_link.description
GAIHST Inc. is a community organization that helps people who have been subjected to sexual and/or psychological harassment at work.

# data[].attributes.headline
Canna-coach: un outil de soutien aux personnes qui consomment du cannabis

# data[].attributes.subject
Canna-coach: un outil de soutien aux personnes qui consomment du cannabis

# data[].attributes.attachment_link.readable_text
L'expérience Canna-Coach

L'application Canna-Coach offre du coaching virtuel et un forum en ligne créé par et pour les jeunes où ils·elles peuvent s'informer, recevoir du soutien et poser leurs questions. Ils·elles y retrouvent des avatars sympathiques et des contenus qui les touchent, ajustés à leur réalité.

Dans l'application Canna-Coach, les jeunes peuvent :

dresser le bilan de leur consommation

se fixer des objectifs concrets et simples pour changer leur consommation afin d'améliorer un ou plusieurs aspects de leur vie

suivre leurs progrès au quotidien et récolter des récompenses pour garder leur motivation

recevoir l'accompagnement d'un coach virtuel, des conseils motivationnels et du soutien en cas de difficulté

accéder à une foule de renseignements sur le cannabis

échanger avec d'autres jeunes qui vivent les mêmes situations qu'eux grâce à un forum en ligne créé par et pour les jeunes et supervisé par une équipe de modération

Le forum virtuel : un safe space pour échanger, se confier et parler de ses expériences

La recherche le démontre : le soutien entre pairs est un élément clé pour faciliter le changement chez les jeunes en lien avec leur consommation de cannabis et pour diminuer la stigmatisation associée à la consommation.
Lire +

Un outil puissant pour les jeunes

Canna-Coach vise la réduction des risques associés à la consommation de cannabis (réduction des méfaits). Elle valorise l'empowerment et la prise de décision libre et éclairée des jeunes, tout en développant leur motivation au changement.
Lire +

Une aide précieuse pour les intervenant·e·s

L'application Canna-Coach peut soutenir l'intervention auprès des jeunes.

Elle est un formidable outil complémentaire à l'intervention. Les jeunes qui consomment sont accompagné·e·s à tout moment par l'application. Elle peut soutenir leur motivation en leur rappelant régulièrement les objectifs qu'ils se sont fixés.

Elle favorise le dialogue avec les jeunes et peut servir de prétexte pour amorcer une discussion.

La belle histoire derrière l'appli

Amorcé en 2018, le projet Canna-Coach s'inspire d'une application européenne, Stop-Cannabis.ch, qui a remporté une forte adhésion en Suisse.
Lire +

# data[].attributes.attachment_link.description
L'application Canna-Coach offre du coaching virtuel et un forum en ligne créé par et pour les jeunes où ils·elles peuvent s'informer, recevoir du soutien et poser leurs questions. Ils·elles y retrouvent des avatars sympathiques et des contenus qui les touchent, ajustés à leur réalité.