In this section, you will find various online and Edmonton-area resources that may be helpful as you embark on your journey.
Please note: I am unable to provide emergency counselling sessions. You can contact me to schedule an appointment on short notice, but I cannot guarantee availability and I do not monitor my messages outside of work hours (9 AM - 9 PM). I respond to messages within 48 hours.
If you feel unable to keep yourself safe, please contact one of the crisis resources listed below or proceed to the nearest emergency room and wait to be seen.
In case of immediate, life-threatening emergency: dial 9-1-1 or proceed to a local emergency room and wait to be seen.
24-Hour Distress Line, Canadian Mental Health Association
(780) 482-4357 (HELP)
24-hr phone line for providing confidential listening and support for those in crisis or distress.
24/7 Crisis and Mental Health Intake Line
24-hr phone line and crisis line to connect individuals to mental health supports. Mobile mental health team may go on location (for example, to your home) to assess and stabilize a crisis situation (for example, suicidal ideation or intention, anxiety, fear, paranoia, schizophrenia and other unusual behavior). You may also visit the Access 24/7 clinic located at Anderson Hall, 10959 102 St NW, Edmonton, AB T5H 2V1.
Sexual Assault Centre of Edmonton
(780) 423-4121 (9 a.m. – 9 p.m.)
Crisis line for survivors of past and current sexual assault.
For 24/7 support, contact The Central Alberta Sexual Assault Centre for phone/text support at 1-866-956-1099.
First Nations & Inuit Hope for Wellness Help Line
1 (855) 242-3310
24-hr phone line for providing confidential listening and support for First Nations and Inuit individuals.
Crisis Services Canada
1 (833) 456-4566 or text 45645 (Available 24/7)
Phone support, online chat or text for those in distress.
Crisis Text Line
Text WELLNESS to 741741 (Available 24/7)
Adults can text for immediate support from a trained counsellor.
Kids Help Phone
1-800-668-6868 or text CONNECT to 686868 (Available 24/7)
Phone and text line for young people to connect with a trained counsellor for confidential support.
1-877-330-6366 (Available 24/7)
Peer support line that connects trans people to the community, support and resources they need to survive and thrive.
AHS Addictions Helpline (formerly AADAC)
1 (866) 332-2322
24-hr crisis line dealing with alcohol, drugs, gambling and tobacco; provides information and referral to programs and services.
YouthSpace Online Crisis Chat
For individuals under age 30. Available 7 p.m. – 1 a.m.daily.
CMHA Online Crisis Chat
Available weeknights 6 - 10 p.m, weekends 12 - 4 p.m.
Distress Centre Online Crisis Chat
Available 3 – 10 p.m. daily.
To find more resources in the Edmonton area, please dial 2-1-1.
Acceptance and Commitment Therapy (ACT)
ACT Mindfully: https://www.actmindfully.com.au/free-stuff/ A wealth of free resources from Dr. Russ Harris, a prominent ACT practitioner and trainer
Help with ACT: https://www.helpwithact.com/toolkit/ A free toolkit with a wealth of ACT resources that you can use in a self-paced format
Anxiety Canada: https://www.anxietycanada.com/ This is an excellent self-help resource for managing anxiety in its many forms. Based largely on Cognitive Behavioural Therapy (CBT).
Looking Glass BC: https://www.lookingglassbc.com/body-image This is a compilation of body image resources put together by a non-profit organization in BC.
National Eating Disorders Association: https://www.nationaleatingdisorders.org/body-image-0 Another collection of activities and articles related to body image.
Retrain Pain Foundation: https://www.retrainpain.org/ An evidence-based website with practical strategies to use to manage chronic pain.
Pain Trainer: https://healthsciences.unimelb.edu.au/departments/physiotherapy/chesm/patient-resources/paintrainer A free online 8-session program to help individuals learn to manage chronic pain.
What's Your Grief: https://whatsyourgrief.com/ - a community that provides hope, support, and education to anyone wishing to understand the complicated experience of life after loss. Has an extensive resource section with webinars, handouts, and more for individuals who are navigating grief.
Center for Loss and Life Transition: https://www.centerforloss.com/ - a website dedicated to the work of Dr. Alan Wolfelt, a prominent death educator and grief counsellor.
Grounding 101, from Beauty after Bruises: https://www.beautyafterbruises.org/blog/grounding101 An article with an overview of what grounding is and 101 practical ideas to use for grounding.
Grounding Techniques and Self-Soothing for Emotional Regulation, from Eddins Counseling Group: https://eddinscounseling.com/grounding-techniques-self-soothing-emotional-regulation/ An exhaustive list of ideas to use to support grounding and self-soothing.
Relax for A While: https://www.youtube.com/channel/UCOWpx-i3DaGwf4WHIT5trWQ A YouTube channel with a wide array of guided meditations, visualization exercises, and sleep stories that you can listen to for free.
Insight Timer: https://insighttimer.com/en-ca An extensive free library of a wide array of guided meditation exercises.
Anxiety Canada: https://www.anxietycanada.com/articles/how-to-overcome-perfectionism/ This is an excellent article that outlines aspects of perfectionist thoughts and behaviours and provides concrete ideas about how to shift perfectionism.
VIA Character Strengths Survey: https://www.viacharacter.org/survey/account/register This free, evidence-based assessment helps users to identify their key strengths so that they can implement these into their daily lives.
Self-Compassion, Dr. Kristin Neff: https://self-compassion.org/ Why is it that we tend to be the hardest on ourselves? This website is packed with information about what self-compassion is, why it's important, and how to practice it. Learning about the practice of self-compassion was life-changing for me and I hope that it is helpful for you, too.
American Sleep Association: https://www.sleepassociation.org/about-sleep/sleep-hygiene-tips/ A list of practical ways that you can improve your body's ability to fall and stay asleep.
No Sleepless Nights: https://www.nosleeplessnights.com/sleep-hygiene/bedtime-routine-for-adults/ We know that infants and children benefit from a sleep routine to help ease them into rest, and adults are no different. Check out this article and learn how to enhance your routine and help your body transition into a restful state.
Supporting a Loved One with Mental Illness
Beyond Blue: https://www.beyondblue.org.au/the-facts/supporting-someone/supporting-someone-with-depression-or-anxiety This Australian organization has a variety of articles for family and friends of individuals who are struggling with their mental health.
Here to Help BC: https://www.heretohelp.bc.ca/infosheet/supporting-a-friend-or-family-member-with-a-mental-illness Another valuable piece offering insight and guidance for loved ones of individuals with mental health challenges.
Be There: https://bethere.org/Home A website designed to help individuals learn how to support a loved one who is struggling.
Think2Perform Values Card Sort: https://www.think2perform.com/our-approach/values/new Use this interactive tool to identify your top values and explore how to integrate them into your life in an intentional way.