If you are in crisis, go to the hospital or call 911. Here are also some help lines you can call.
Canadian Association for Suicide Prevention - Help lines across the country.
Trans Lifeline (numbers for US and Canada).
In the Ottawa area, you can also access free Walk-in Counselling. Visit the website for details. www.walkincounselling.com
DBT skills (coming soon)
Free Mindful Art Journaling course online.
Relaxation Techniques click the link for a variety of relaxation techniques and other information to help you with anxiety, stress or distorted thinking.
Listen to my podcast Just a moment with Dima - short segments offering info and strategies to cope with stress and anxiety. Available on most podcast platforms. (itunes, google play, Spotify, Stitcher, Anchor, etc.)
Centre for Clinical Interventions - many mini courses to help you with anxiety, depression, changing your thinking, body image, etc. Check out all their free resources.
101 Ways to teach your children social skills - a great workbook for you and your children.
Wellness Self-Management Workbook by the New York Office of Mental Health.
Meditation App - Insight Timer.
This free app is absolutely amazing! Over 4000 meditations which vary in length from 2 minutes to over an hour. English, French and other languages. Some are guided and others are only music.
You can find meditations to help you with anxiety, self-confidence, sleep, relaxation, making changes in your life.
Rules to fight fair (many other worksheets can be found here).
How body language shapes who you are - TedTalk Amy Cuddy on Power Poses.
The Self-Care Wheel - what are you doing for yourself. Here is a good graphic to encourage you and give you suggestions.
Here is a little booklet to help you review the last year, take stock and make plans for the year ahead. Can be done at any time you want to reflect on your life.
A little tool to help you track your mood, personal care and social interaction. Complete it weekly and share with your therapist or doctor if you are concerned about one or more of the categories.
Please note that I receive no income or benefit from posting online courses or services. I post information I think might be useful. The only income may come from tools and services I have produced.