What Mental Health Difficulties Are You Having?
Resources for...
Suicide
Anxiety & Stress
Depression
Substance Use
Eating Disorders
Trauma
General Tools & Tips
Suicide
- https://www.vicrisis.ca/
- An integrated mobile response team can come to you for in-person emergency assistance through this line between the hours of 1:00 PM and midnight. If suicidal or you do not feel safe, our staff are also available to assist you immediately, or call 911, or go to your nearest emergency room.
- 1-888-494-3888 Vancouver Island suicide/mental health CRISIS HOTLINE available 24- hours.
- 250-800-3806 Vancouver Island CRISIS TEXT LINE active everyday 6:00PM to 10:00PM Pacific Time
- Vancouver Island CRISIS CHAT SERVICE active everyday 6:00PM to 10:00PM Pacific Time
- https://www.crisislines.bc.ca/
- 1-800-784-2433 British Columbia Crisis HOTLINE available 24-hours for those who are considering suicide or if you know someone considering suicide.
- 310-6789 (no area code needed) British Columbia Mental Health HOTLINE available 24-hours for those needing emotional support or information to mental health resources.
- https://www.hopeforwellness.ca/
- 1-855-242-3310 Hope for Wellness Toll Free HELPLINE available 24-hours for Canadian Indigenous Peoples.
- Hope for Wellness CHAT SERVICE available 24-hours for Canadian Indigenous Peoples.
- 1-866-925-4419
- Toll free 24-hour Residential School Crisis Line to support former Indigenous and First Nations Residential School students and their families
Anxiety & Stress
- https://www.anxietycanada.com/get-help/
- Self help resources for anxiety
- https://www.wellnesstogether.ca/en-CA/take-5-practice
- Mindfulness exercises for stress
- https://www.wellnesstogether.ca/en-CA#resources
- 24-hour free individual counselling and other resources for stress issues
- https://www.southislandcounselling.org/intake-process
- Affordable individual, couple, and family counselling for stress and anxiety
- https://www.enh.bc.ca/counselling-services/
- Free counselling services for adults in the Greater Victoria Area for stress and anxiety
Depression
- https://www.southislandcounselling.org/intake-process
- Affordable individual, couple, and family counselling for depression
- https://www.enh.bc.ca/counselling-services/
- Free counselling services for adults in the Greater Victoria Area for depression
- https://thiswayup.org.au/
- Self-paced online program for those struggling with depression
- Free with referral from Family Doctor
Substance Use
- https://www.wellnesstogether.ca/en-CA#resources
- Free help for those struggling with substance use
- https://www.enh.bc.ca/counselling-services/
- Free counselling services for adults in the Greater Victoria Area struggling with substance use and addiction
- https://www.umbrellasociety.ca/ – “How Can We Help” section
- Housing provided for those in the reduction or abstinence process
- Counselling for family members or loved ones who know individuals struggling with addiction
- Support, counselling, guidance, education, and advocacy for those in the reduction or abstinence process
- Various groups available to help those in the reduction or abstinence process
- Sobering and Assessment Center
- 24-hour shelter and resources for those struggling under the influence of substances
- 1125 Pembroke Street, Victoria BC, V8T 1J3
- (250)-213-2444
- Alcoholics Anonymous
- Help for those struggling with alcohol use
- (250)-383-7744 24-hour HELPLINE
- Narcotic Anonymous
- Help for those struggling with substance and narcotic use
- (250)-383-3553 24-hour HELPLINE
- 1-866-664-3511 Toll Free
- https://www.islandhealth.ca/our-services/mental-health-substance-use-services/rapid-access-addiction-clinic
- Rapid Access Addictions Clinic Support Group helping users who wish to reduce or stop substance use running on Tuesdays 1:00 – 2:00 PM PT online through video call on Zoom
- Zoom Meeting Information
- ID: 646 2055 5218
- Password: 996524
Eating Disorders
- https://www.islandhealth.ca/our-services/eating-disorders-services/eating-disorders-treatment – Eating Disorders Program South Vancouver Island Region
- Medical clinic providing dietary and/or psychological help for youths and adults struggling with various Eating Disorders
- Family Doctor referral required
- 250-387-0000
- https://www.victoriacounsellingandtherapy.com/book-online
- Provides counselling for individuals struggling with disordered eating
- https://www.lookingglassbc.com/programs/
- Online Peer Support Chat for for youths and adults struggling with various Eating Disorders
- Affordable counselling for youths and adults struggling with various Eating Disorders
Trauma
- Kids Help Phone
- 1-800-668-6868 24-hour line available for kids and adolescents needing support to talk to a professional counsellor
- Veterans Affairs Canada (VAC) Assistance Services
- 1-800-268-7708 24-hour line available to provide support for Veterans and their families/caregivers needing support
- 24-Hour Rape CRISIS LINE
- 604-872-8212
- VictimLinkBC
- 1-800-563-0808 Toll Free
- Provides support for victims of crime and family or sexual violence
- https://www.vsac.ca/counselling/ – Victoria Sexual Assault Center
- (250)-383-3232
- Provides counselling and support for women and trans individuals who have been victims of sexualized violence or abuse
- http://www.menstrauma.com/# – Men’s Trauma/Therapy Center
- (250)-381-6367
- Provides counselling and support for men and trans individuals who have experienced emotional, physical, or sexual trauma
General Tools & Tips
Different Types of Therapy
- Cognitive Behavioural Therapy (CBT)
- Aims to change the way you think and behave in response to an event or stimulus
- Most popular type of therapy that is widely used and empirically supported
- Dialectical Behavioural Therapy (DBT)
- Aims to change internal struggles and behaviour patterns through understanding and accepting your feelings in addition to also managing them
- Family Therapy
- Aims to help family members improve communication to understand and help resolve conflict
- Humanistic Therapy
- Holistic approach focusing on free will, self discovery, and your own potential
- Interpersonal Therapy (IPT)
- Aims to improve the interaction between dysfunction in your relationship to others and psychological symptoms
- Person/Client-Centered Therapy
- Client directs the conversation anywhere they wish and counsellor does not steer client’s thoughts or discussion
Mental Health Tips
- Enter with an open mind and open attitude. Things may feel invasive at first but that is because the counsellor is just trying to get to know you so they can provide you with the best help. Everything you say is confidential.
- Set SMART goals: Goals should be specific, measurable, achievable, realistic, and time-bound. Effective treatments should be practical, measurable, and time limited as you don’t want therapy to drag out over the course of several years.
- You are not trying to “cure” yourself. You are trying to change the way you think/feel in response to something that is causing stress in your life.
- There is homework! If you have limited availability to see your counsellor, the counsellor may assign you little tasks to practice at home. These are meant to help in between sessions – especially if you are only available to see the counsellor once a month for example.
- If treatment doesn’t work…
- 1) It might not be the right time in your life for therapy but you can always try again later if therapy isn’t working out for you at the moment.
- 2) The therapist might not have been a good match for you. Many clients often go through a few counsellors before finding one that they feel best suits them. Counsellors won’t feel offended if you want another therapist. Counsellors only want you to be able to receive the support you need that best suits you.
- Here are some tips that counsellors use to keep their own mental health up
- 1) Balance your time and schedule (leave breaks for yourself)
- 2) Prioritize
- 3) Consult with others on how you are doing
- 4) Develop good time management skills
- Clinical psychologists vs. Counsellors: Anyone can call themselves a counsellor under the definition that they are providing services to help clients. All psychologists can be considered counsellors but be aware that not all counsellors are actually clinical psychologists.
- Psychologists have a Doctorate Degree (Ph.D) in addition to their Master’s Degree and have training towards working with clinical disorders (Anxiety disorders, Depressive Disorders, etc). Services from psychologists are often more expensive. R. D. Psyc after a psychologist’s name means they are registered and running an accredited practice.
- Non-Psychologist Counsellors can have a Master’s Degree but do not have a doctorate degree (Ph.D.). Counsellors are great for day to day stress problems and are not as expensive as psychologists
Finding a Counsellor
- https://www.psychologytoday.com/ca/
- Practice types can be filtered by:
- In person and online
- Psychologist/Counsellor’s gender
- Issue type (Anxiety, Depression, Divorce, Eating, Parenting, Self-Esteem, and more)
- Price per session
- Patient’s
- Age
- Ethnicity
- Sexuality
- Religion/Faith
- Language
- Practice types can be filtered by:
- https://www.psychologists.bc.ca/find_psychologist
- Practice types can be filtered by:
- Location
- In person and online
- Psychologist/Counsellor’s gender
- Availability
- Issue type (Anxiety, Depression, Divorce, Eating, Parenting, Self-Esteem, and more)
- Preferred Therapy Method
- Patient’s
- Ethnicity
- Sexuality and gender
- Religion/Faith
- Language
- Practice types can be filtered by: