Mental Health Resources

Anxiety is a normal reaction to stress and can be useful in some situations. It can alert us to danger or help us to pay closer attention in various circumstances with its primary goal being to keep us safe. There are many ways that anxiety can present itself: through feelings of nervousness or fear, irritability, panic, tearfulness, difficulties sleeping, feeling “stressed out”, and increased heart rate. However, there is a difference between functional anxiety and dysfunctional anxiety.  When our anxiety interferes with our daily functioning, such as in social interactions, with school or work, or causes us to avoid certain places or things, it can indicate a need for additional support from your health care provider.

Helpful Websites & Links:

What Is Anxiety?

Anxiety Canada - Healthy Living

Anxiety Canada - Self-help Strategies for GAD

Anxiety Canada Website

Fight, Flight, Freeze Video

Books:

The 10 Best-Ever Anxiety Management Techniques by Margaret Wehrenberg

Mind over Mood by Dennis Greenberger & Christine Padesky

When Perfect Isn’t Good Enough by Martin Antony & Richard Swinson

The Anxiety and Phobia Workbook by Edmund Bourne

While providing care for loved ones who need assistance with daily living can be rewarding and build connection, it can also create higher levels of stress, anxiety, and isolation. As a caregiver, it can be challenging to balance the needs of our loved ones with our own. One of the best things we can do for ourselves is caring for our own needs first to be resilient for others. If you are struggling to manage your emotions, or your loved ones needs, it may be beneficial to speak with your health care provider for additional support.

Helpful Websites & Links:

Alzheimer's Society of Canada

Ontario Caregiver

Local Resources:

Alzheimer's Society of Waterloo-Wellington

Hospice Waterloo Region

Powerful Tools for Caregivers Group - Waterloo Wellington Self Management

Depression is a mental illness where you may feel sad, low self-worth, hopeless, or guilty for a long period of time. You may lose interest in things that you used to enjoy and may start to isolate yourself from family and friends. It can be difficult to concentrate, learn new things, or make decisions. You may also struggle with low motivation, and have difficulty accomplishing some basic activities of daily living.

Depression can impact almost every aspect of your life including your emotions, physical health, relationships, sleep patterns, and work. If you feel like low mood is impacting your daily life, reach out to your health care provider for additional support.

Helpful Websites & Resources:

What is Depression?

Canadian Mental Health Association Website

Black Dog (video)

Books:

The 10 Best-Ever Depression Management Techniques by Margaret Wehrenberg

Mind over Mood by Dennis Greenberger & Christine Padesky

The Dialectical Behavior Therapy Skills Workbook by Matthew McKay, Jeffrey Wood & Jeffrey Brantley

Disordered eating involves unhealthy patterns with food, exercise, and often impacts our view of ourselves. These patterns can include: limiting intake of food, eating for comfort, engaging in purging behaviors, avoiding certain food groups, or excessive exercise. Not everyone who struggles with the above develops an eating disorder, but it can leave us feeling out of control and further engrain negative self-talk. If you are having difficulties managing your eating and exercise habits, speak with your health care provider for additional support.

Helpful Websites & Links:

Normal vs Disordered Eating

Canadian Mental Health Association - Understanding and Finding Help

Centre for Clinical Interventions - Disordered Eating

Local Resources:

Canadian Mental Health Association of Waterloo-Wellington Eating Disorders Clinic

Books:

Intuitive Eating by Evelyn Tribole & Elyse Resch

The Intuitive Eating Workbook: 10 Principles for Nourishing a Healthy Relationship with Food by Evelyn Tribole & Elyse Resch

Anti-Diet by Christy Harrison

Unapologetic Eating by Alissa Rumsey

More Than a Body by Lexie & Lindsay Kite

Loss is an unfortunate, but anticipated part of life. Loss can take on many forms, such as through the death of a loved one or pet, breakup, separation or divorce, moving to a new place, and changing of social circles. These losses can feel unbearable at times, due to the deep connection that exists or once existed.

 Grief is an experience that often occurs following a loss. It can leave us feeling intense emotions such as sadness, anger, guilt, and shock that can last for days, months, and years. Over time, these feelings will lessen in intensity, but will remain present. Sometimes these feelings can be overwhelming and it may be helpful to seek outside support, whether this be informally through loved ones, or more formally with support groups, counselling, or speaking with your health care provider.

Helpful Websites & Links:

Coping with Grief & Loss by HelpGuide

Local Resources:

The Coping Centre

Bereaved Families of Ontario

Books:

Its OK That You're Not OK by Megan Devine

Aging is a natural part of human life and changes how our brains and bodies interact in the world. You may not be able to do certain things in the same way that you used to, but there are many ways to live a happy, healthy life as a senior citizen. Healthy aging is meant to set you up for success as you get older, through movement, balanced diet, and maintaining social connections. Talking to a health care provider can be a good first step in developing healthier routines as we age.

Helpful Websites & Links:

Anxiety Canada - Tips for Healthy Living

National Institute of Aging

Local Resources:

A Friendly Voice

Community Support Connections

Wondering about your identity is an important aspect of development and growth, no matter our age. Every individual has lived experiences that have shaped personal beliefs, orientation, expression, values, strengths, and challenges. However, we know it is not always easy to discover where we identify or feel most comfortable. We also recognize there are societal, cultural, and individual challenges that inhibit our ability to explore and discover ourselves safely and authentically. It can feel overwhelming.

2SLGBTQIA+ stands for 2spirit, lesbian, gay, bisexual, transgender, queer/questioning, intersexual, asexual, and other terms (such as pansexual, gender queer, and more. Many people among the 2SLGBTQIA+ community struggle with heightened physical and mental health needs, in part this is due to the stress of living with inequity. If you are struggling with your identity, it may be helpful to connect with support groups, affirming loved ones, and/or counselling for additional support.

Helpful Websites & Links:

The Trevor Project

Rainbow Health Ontario

Local Resources:

OK2BME

Spectrum

Parenting can be challenging. Whether you are a parent-to-be, are new to the parenting world, or have experience navigating development and lifes up’s and downs, there are going to be unexpected moments that impact us. The goal as a parent is to help your child, through protection, safety, and nurturing, to prepare for the older developmental stages of independence. With each of these stages, new challenges often arise that can leave us feeling frustrated, confused, and helpless. If you are feeling overwhelmed, remember, it takes a village to raise a child and it is okay to ask for help.

Helpful Websites & Links:

Caring For Kids - Your Child's Mental Health

Routines (Why They Matter)

Every Mind Matters - Managing Screen Time

Coping Skills for Kids

Parenting Now

OMama

Zero to Three Early Connections

Local Resources:

Association of Parent Support Groups of Ontario

Early Years Centres

Books:

Raising a Secure Child by Kent Hoffman, Glen Cooper, and Bert Powell

The Explosive Child by Ross Greene

How to Talk So Kids Will Listen & How to Listen So Kids Will Talk by Adele Faber & Elaine Mazlish

The Whole Brain Child by Dan Siegel

Sleep is a necessary habit of human life that allows the physical and mental state to recharge and prepare for daily living. However, many people struggle to get the rest they need, whether it be related to difficulties falling or staying asleep, restlessness, excessive tiredness, stress, or mood.

It is important to develop healthy patterns to promote more restful sleep, such as limiting caffeine consumption throughout the day, relaxation before bed, movement throughout the day to release energy, and creating a sleep environment that promotes rest. If you are having ongoing challenges with sleep, it is important to speak with your health care provider.

Helpful Websites & Links:

My Sleep Well

Getting a Good Nights Sleep

Sleep Hygiene

What Better Sleep Feels Like

Centre for Clinical Interventions, Sleep

Substances, such as alcohol, medication, coffee, cigarettes, marijuana, and other drugs, can be a source of enjoyment when used in moderation. These substances, among others, can change the way we think, feel, and act. Often, the more you use a substance, the more challenging it becomes to stop using it, which results in a stronger reaction in our minds and bodies. These strong reactions can create feelings of dependency, low mood, heightened anxiety, among other challenges. Increased usage of any substance can be detrimental not only to our mental health, but also physically. If you feel like you are not in control of your intake, or are struggling to manage on your own, speak with a trusted health care provider.

Helpful Websites & Links:

Canadian Centre on Substance Use and Addiction

Canadian Mental Health Association

Canadian Mental Health Association Addictions Guide

Local Resources:

Alcoholics Anonymous, Kitchener-Waterloo - https://kwaa.ca/meetings/

House of Friendship - https://houseoffriendship.org/

Here 24/7 Addictions Services - https://here247.ca/types-programs-services/addictions-services/

Grand River Hospital Withdrawal Management - https://www.grhosp.on.ca/care/services-departments/mental-health-addiction/withdrawal-management%20

Ray of Hope - https://rayofhope.net/

Books:

In the Realm of Hungry Ghosts: Close Encounters with Addiction by Gabor Mate

When we experience a scary or threatening event, our body responds in many different ways. This can include feeling heightened anxiety, having difficulty sleeping, or replaying the events of the trauma in our mind. Typically, our brain and body has the tools to help decrease these symptoms over time. However, sometimes we are unable to move past experiences on our own and it can leave us feeling like we are re-experiencing the events and bodily sensations as if we are back in that moment. In this case, it is important to talk to someone about what you are experiencing.

Helpful Websites & Links:

Crisis and Trauma Resource Institute

Beacon House

Books:

The Body Keeps the Score by Bessel van Kolk

When the Body Says No by Gabor Mate