Question_ID,Questions,Answers

1590140,What does it mean to have a mental illness?,"Mental illnesses are health

conditions that disrupt a person’s thoughts, emotions, relationships, and daily
functioning. They are associated with distress and diminished capacity to engage in
the ordinary activities of daily life.
Mental illnesses fall along a continuum of severity: some are fairly mild and only
interfere with some aspects of life, such as certain phobias. On the other end of
the spectrum lie serious mental illnesses, which result in major functional
impairment and interference with daily life. These include such disorders as major
depression, schizophrenia, and bipolar disorder, and may require that the person
receives care in a hospital.
It is important to know that mental illnesses are medical conditions that have
nothing to do with a person’s character, intelligence, or willpower. Just as
diabetes is a disorder of the pancreas, mental illness is a medical condition due
to the brain’s biology.
Similarly to how one would treat diabetes with medication and insulin, mental
illness is treatable with a combination of medication and social support. These
treatments are highly effective, with 70-90 percent of individuals receiving
treatment experiencing a reduction in symptoms and an improved quality of life.
With the proper treatment, it is very possible for a person with mental illness to
be independent and successful."
2110618,Who does mental illness affect?,"It is estimated that mental illness
affects 1 in 5 adults in America, and that 1 in 24 adults have a serious mental
illness. Mental illness does not discriminate; it can affect anyone, regardless of
gender, age, income, social status, ethnicity, religion, sexual orientation, or
background.
Although mental illness can affect anyone, certain conditions may be more common in
different populations. For instance, eating disorders tend to occur more often in
females, while disorders such as attention deficit/hyperactivity disorder is more
prevalent in children.
Additionally, all ages are susceptible, but the young and the old are especially
vulnerable. Mental illnesses usually strike individuals in the prime of their
lives, with 75 percent of mental health conditions developing by the age of 24.
This makes identification and treatment of mental disorders particularly difficult,
because the normal personality and behavioral changes of adolescence may mask
symptoms of a mental health condition.
Parents and caretakers should be aware of this fact, and take notice of changes in
their child’s mood, personality, personal habits, and social withdrawal. When
these occur in children under 18, they are referred to as serious emotional
disturbances (SEDs)."
6361820,What causes mental illness?,"It is estimated that mental illness affects 1
in 5 adults in America, and that 1 in 24 adults have a serious mental illness.
Mental illness does not discriminate; it can affect anyone, regardless of gender,
age, income, social status, ethnicity, religion, sexual orientation, or background.
Although mental illness can affect anyone, certain conditions may be more common in
different populations. For instance, eating disorders tend to occur more often in
females, while disorders such as attention deficit/hyperactivity disorder is more
prevalent in children. Additionally, all ages are susceptible, but the young and
the old are especially vulnerable. Mental illnesses usually strike individuals in
the prime of their lives, with 75 percent of mental health conditions developing by
the age of 24. This makes identification and treatment of mental disorders
particularly difficult, because the normal personality and behavioral changes of
adolescence may mask symptoms of a mental health condition. Parents and caretakers
should be aware of this fact, and take notice of changes in their child’s mood,
personality, personal habits, and social withdrawal. When these occur in children
under 18, they are referred to as serious emotional disturbances (SEDs)."
9434130,What are some of the warning signs of mental illness?,"Symptoms of mental
health disorders vary depending on the type and severity of the condition. The
following is a list of general symptoms that may suggest a mental health disorder,
particularly when multiple symptoms are expressed at once.
In adults:
Confused thinking
Long-lasting sadness or irritability
Extreme highs and lows in mood
Excessive fear, worrying, or anxiety
Social withdrawal
Dramatic changes in eating or sleeping habits
Strong feelings of anger
Delusions or hallucinations (seeing or hearing things that are not really there)
Increasing inability to cope with daily problems and activities
Thoughts of suicide
Denial of obvious problems
Many unexplained physical problems
Abuse of drugs and/or alcohol
In older children and pre-teens:
Abuse of drugs and/or alcohol
Inability to cope with daily problems and activities
Changes in sleeping and/or eating habits
Excessive complaints of physical problems
Defying authority, skipping school, stealing, or damaging property
Intense fear of gaining weight
Long-lasting negative mood, often along with poor appetite and thoughts of death
Frequent outbursts of anger
In younger children:
Changes in school performance
Poor grades despite strong efforts
Excessive worrying or anxiety
Hyperactivity
Persistent nightmares
Persistent disobedience and/or aggressive behavior
Frequent temper tantrums"
7657263,Can people with mental illness recover?,"When healing from mental illness,
early identification and treatment are of vital importance. Based on the nature of
the illness, there are a range of effective treatments available. For any type of
treatment, it is essential that the person affected is proactive and fully engaged
in their own recovery process.
Many people with mental illnesses who are diagnosed and treated respond well,
although some might experience a return of symptoms. Even in such cases, with
careful monitoring and management of the disorder, it is still quite possible to
live a fulfilled and productive life."
1619387,What should I do if I know someone who appears to have the symptoms of a
mental disorder?,"Although this website cannot substitute for professional advice,
we encourage those with symptoms to talk to their friends and family members and
seek the counsel of a mental health professional. The sooner the mental health
condition is identified and treated, the sooner they can get on the path to
recovery.
If you know someone who is having problems, don't assume that the issue will
resolve itself. Let them know that you care about them, and that there are
treatment options available that will help them heal. Speak with a mental health
professional or counselor if you think your friend or family member is experiencing
the symptoms of a mental health condition. If the affected loved one knows that you
support them, they will be more likely to seek out help."
1030153,How can I find a mental health professional for myself or my child?,Feeling
comfortable with the professional you or your child is working with is critical to
the success of the treatment. Finding the professional who best fits your needs may
require research. Start by searching for providers in your area.
8022026,What treatment options are available?,"Just as there are different types of
medications for physical illness, different treatment options are available for
individuals with mental illness. Treatment works differently for different people.
It is important to find what works best for you or your child."
1155199,"If I become involved in treatment, what do I need to know?","Since
beginning treatment is a big step for individuals and families, it can be very
overwhelming. It is important to be as involved and engaged in the treatment
process as possible. Some questions you will need to have answered include:
What is known about the cause of this particular illness?
Are there other diagnoses where these symptoms are common?
Do you normally include a physical or neurological examination?
Are there any additional tests or exams that you would recommend at this point?
Would you advise an independent opinion from another psychiatrist at this point?
What program of treatment is the most helpful with this diagnosis?
Will this program involve services by other specialists? If so, who will be
responsible for coordinating these services?
What do you see as the family’s role in this program of treatment?
How much access will the family have to the individuals who are providing the
treatment?
What medications are generally used with this diagnosis?
How much experience do you have in treating individuals with this illness?
What can I do to help you in the treatment?"
7760466,What is the difference between mental health professionals?,"There are many
types of mental health professionals. The variety of providers and their services
may be confusing. Each have various levels of education, training, and may have
different areas of expertise. Finding the professional who best fits your needs may
require some research."
2553795,How can I find a mental health professional right for my child or
myself?,Feeling comfortable with the professional you or your child is working with
is critical to the success of your treatment. Finding the professional who best
fits your needs may require some research.
1259439,If I become involved in treatment what do I need to know?,"Beginning
treatment is a big step for individuals and families and can be very overwhelming.
It is important to continue involvement in the treatment process as much as
possible. Some questions you will need to have answered include:
What is known about the cause of this particular illness?
Are there other diagnoses where these symptoms are common?
Do you normally include a physical or neurological examination?
Are there any additional tests or exams that you would recommend at this point?
Would you advise an independent opinion from another psychiatrist at this point?
What program of treatment is the most helpful with this diagnosis?
Will this program involve services by other specialists? If so, who will be
responsible for coordinating these services?
What do you see as the family’s role in this program of treatment?
How much access will the family have to the individuals who are providing the
treatment?
What medications are generally used with this diagnosis? What is the biological
effect of this medication, and what do you expect it to accomplish? What are the
risks associated with the medication? How soon will we be able to tell if the
medication is effective, and how will we know?
How much experience do you have in treating individuals with this illness?
What can I do to help you in the treatment?"
4197817,Where else can I get help?,"Where you go for help will depend on the nature
of the problem and/or symptoms and what best fits you. Often, the best place to
start is by talking with someone you trust about your concerns, such as a family
member, friend, clergy, healthcare provider, or other professionals. Having this
social support is essential in healing from mental illness, and you will be able to
ask them for referrals or recommendations for trusted mental health practitioners.
Search for mental health resources in your area.
Secondly, there are people and places throughout Nebraska that provide services to
talk, to listen, and to help you on your journey to recovery. Thirdly, many people
find peer support a helpful tool that can aid in their recovery. There are a
variety of organizations that offer support groups for consumers, their family
members, and friends. Some support groups are peer led while others may be led by a
mental health professional."
3388962,What should I know before starting a new medication?,"The best source of
information regarding medications is the physician prescribing them. He or she
should be able to answer questions such as: 1. What is the medication supposed
to do? 2. When should it begin to take effect, and how will I know when it is
effective? 3. How is the medication taken and for how long? What food, drinks,
other medicines, and activities should be avoided while taking this medication? 4.
What are the side effects and what should be done if they occur? 5. What do I do if
a dose is missed? 6. Is there any written information available about this
medication? 7. Are there other medications that might be appropriate? 8. If so, why
do you prefer the one you have chosen? 9. How do you monitor medications and what
symptoms indicate that they should be raised, lowered, or changed? 10. All
medications should be taken as directed. Most medications for mental illnesses do
not work when taken irregularly, and extra doses can cause severe, sometimes
dangerous side effects. Many psychiatric medications begin to have a beneficial
effect only after they have been taken for several weeks."
5343181,"If I feel better after taking medication, does this mean I am ""cured""
and can stop taking it?","It is not uncommon for people to stop taking their
medication when they feel their symptoms are under control. Others may choose to
stop taking their medication because of its side effects, without realizing that
most side effects can be effectively managed. While it may seem reasonable to stop
taking the medication, the problem is that most often, the symptoms will return. If
you or your child is taking medication, it is very important that you work together
with your doctor before making decisions about any changes in your treatment.\
nAnother problem with stopping medication, particularly for stopping it abruptly,
is that you may develop withdrawal symptoms that can be very unpleasant. If you and
your doctor feel a trial off your medicine is a good idea, it is necessary to
slowly decrease the dosage of medications so that these symptoms don’t occur.\nIt
is important that your doctor and pharmacist work together to make sure your
medications are working safely and effectively. You should talk with them about how
you are doing and if there are side effects that make you unwilling to continue
treatment. They will work with you to develop strategies for minimizing these side
effects, or will create a plan for switching to a different treatment that will be
a better fit."
5778437,How can I get help paying for my medication?,"Some pharmaceutical companies
offer prescription assistance programs to individuals and families with financial
needs, while others offer special drug discount cards. These programs typically
require a doctor’s consent and proof of your financial status. They may also
require that you have either no health insurance or no prescription drug benefit
through your health insurance.\nIn addition, there are prescription programs you
might qualify for. Visit Healthfinder.gov to learn more."
9541219,Where can I go to find therapy,"Different kinds of therapy are more
effective based on the nature of the mental health condition and/or symptoms and
the person who has them (for example, children will benefit from a therapist who
specializes in children’s mental health). However, there are several different
types of treatment and therapy that can help."
3268009,Where can I learn about types of mental health treatment?,"Mental health
conditions are often treated with medication, therapy or a combination of the two.
However, there are many different types of treatment available, including
Complementary & Alternative Treatments, self-help plans, and peer support.
Treatments are very personal and should be discussed by the person with the mental
health conditions and his or her team."
3340726,What are the different types of mental health professionals?,There are many
types of mental health professionals. Finding the right one for you may require
some research.
9539480,Where can I go to find a support group?,"Many people find peer support a
helpful tool that can aid in their recovery. There are a variety of organizations
that offer support groups for consumers, their family members and friends. Some
support groups are peer-led, while others may be led by a mental health
professional."
4211025,Where can I go to find inpatient care?,"If you or someone you know is in
crisis, inpatient care can help. Inpatient care can help people stabilize on new
medications, adjust to new symptoms, or get the help they need."
4031860,Where can I go to find other local services?,"There are likely plenty of
resources that can be used to help you find mental health treatment in your
community. These resources can help you find the right therapist, and enable you to
better understand viable treatment options and the treatment process."
5215843,Where can I learn more information about clinical trials?,"Sometimes,
consumers of mental health services may consider participating in a research study
when they have not experienced improvement despite having tried a variety of
medications and treatments. Research studies (also known as clinical trials) may
involve the use of new medications or new treatment approaches whose safety and
effectiveness is being tested. While we support innovation in the field, consumers
should be cautioned that there are risks associated with clinical trials – make
sure you’re aware of them before you enroll."
8927672,Where can I learn more information about creating a Psychiatric Advance
Directive?,"Similar to a medical advance directive or a health care power of
attorney, a psychiatric advance directive is a legal document completed in a time
of wellness that provides instructions regarding treatment or services one wishes
to have or not have during a mental health crisis, and may help influence his or
her care."
7728364,What is mental health?,"We all have mental health which is made up of our
beliefs, thoughts, feelings and behaviours."
4194958,What do I do if the support doesn’t help?,"It can be difficult to find the
things that will help you, as different things help different people. It's
important to be open to a range of approaches and to be committed to finding the
right help and to continue to be hopeful, even when some things don't work out."
1667863,Can you prevent mental health problems?,"We can all suffer from mental
health challenges, but developing our wellbeing, resilience, and seeking help early
can help prevent challenges becoming serious."
8904276,Are there cures for mental health problems?,"It is often more realistic and
helpful to find out what helps with the issues you face. Talking, counselling,
medication, friendships, exercise, good sleep and nutrition, and meaningful
occupation can all help."
4283807,What causes mental health problems?,"Challenges or problems with your
mental health can arise from psychological, biological, and social, issues, as well
as life events."
8690253,What do I do if I’m worried about my mental health?,"The most important
thing is to talk to someone you trust. This might be a friend, colleague, family
member, or GP. In addition to talking to someone, it may be useful to find out more
information about what you are experiencing. These things may help to get some
perspective on what you are experiencing, and be the start of getting help."
2973656,How do I know if I’m unwell?,"If your beliefs , thoughts , feelings or
behaviours have a significant impact on your ability to function in what might be
considered a normal or ordinary way, it would be important to seek help."
4759773,What should I do if I’m worried about a friend or relative?,This may depend
on your relationship with them. Gently encouraging someone to seek appropriate
support would be helpful to start with.
1511075,How do I deal with someone telling me what to do?,"Some people may advise
you on good evidence of what works with the best of intentions, but it's important
to find out what works best for you."
7069853,Why do I need to keep informed?,"It may be tempting to try to block out the
world altogether to avoid bad news, but it's important to keep yourself informed.
We all have to step up during a pandemic because we all have a part to play in
reducing the spread of the virus. It's important that you know what must be done
and how you should do it. This is important for the health of your neighbours and
your own mental health, and taking action can help counter difficult feelings like
hopelessness and despair.
One study from people in China found that people who had reliable up-to-date
information about the coronavirus and COVID-19 illness and accurate instructions on
how they should act (such as instructions around hand-washing and wearing a mask)
felt more resilient and felt better able to handle the virus. People who received
good, accurate information reported lower levels of stress, anxiety, and
depression. This research is available for free at www.mdpi.com/1660-
4601/17/5/1729.
Of course, it's okay to set limits. Staying informed does not mean that you have
to follow the news all day. Check in a few times a day, sticking to trusted sources
and media outlets. While social media can be a great way to keep in touch with
family and friends, social media can also amplify bad advice, vague or untrue
stories, and other unhelpful information. Be sure to use good critical thinking
skills."
4181750,How can I tell if health information is good or bad?,"Anyone can post
anything online. It's up to the readers to think critically about information to
decide if it seems helpful, truthful, or safe. Here are key points to keep in mind
as you determine which information is worth considering and which information
doesn't pass the test.
It's so easy to spread information online, and we can't assume that the source
we're reading or watching is the original source. Before you can evaluate anything,
you need to know where the claims come from and determine if it's a reliable
source.
Reliable sources on the coronavirus and COVID-19 illness include the World Health
Organization (WHO), Government of Canada ministries and agencies like Health Canada
and the Public Health Agency of Canada, the Government of BC ministries and
agencies like the BC Ministry of Health, and the BC Centre for Disease Control
(BCCDC). Scientists and researchers at universities and other institutions and
health sciences professionals are also important sources of information.
Headlines and titles need to be simple and short, so they can sometimes be
misleading on their own. They may also be purposefully shocking or controversial to
entice you to click to read more.
Websites that belong to governments, government-funded agencies, well-known health
providers, universities, or groups of medical professionals are generally the most
reliable. Be careful of sites that don't list the author or don't tell you much
about themselves. Double-check the author and the credentials of any 'experts'
quoted or cited to see if they are actually experts in the topic being discussed.
Can you find other evidence from other sources to support the claims? Does the
author list their sources? Are the sources legitimate, like research journals?
Unhelpful sources want you to feel a certain way: scared, angry, distrustful,
vulnerable. Phrases like ""Skyrocketing rates of infection"" are sensational and
they're meant to make people feel afraid. On the other hand, factual statements
like ""We have 50 new cases in BC"" give you important information without playing
into your emotions. Helpful news or information sources want you feel informed and
empowered.
Who is paying for the site? What products or services are being advertised? What
links or other sites do they promote? Are you learning something from a story or
experience, or are you simply being directed to buy a product or service?
Social media can be a great way to keep in touch with family and friends,
especially as we practice physical distancing or self-isolation. Social media can
also be an important way to learn from health experts and connect to support
services and mutual aid groups in your community.
Like any other source of information, it's important to use good critical thinking
skills when you use social media. Studies find that searching for health
information on social media generally has very mixed results. You'll see both very
poor-quality sources next to good-quality sources, and it's up to you to decide
which is which. In addition, social media posts tend to be short and rarely capture
everything you need to consider. They are generally useful as a way to start
learning or exploring different points of view rather than a place to gather all
the information.
Visit www.mediasmarts.ca to learn more about digital and media literacy
Visit www.healthnewsreview.org to learn more about thinking critically around
health claims (this resource is no longer updated daily, but all toolkits and
lessons are still available)
This page is adapted from the Evaluating Mental Health and Substance Use
Information info sheet."
2554141,Why do I need a plan?,"There are a lot of things you can't control. You
can't control what happens next, how governments respond, or how your neighbours
react to the pandemic. What you can do is make a plan and decide how you'll manage
the things you do control, like your ability to stay safe, follow public health
measures, stay connected with loved ones, and take care of your mental and physical
health.
Events like a pandemic change a lot over time, and that uncertainty can add to
fear and stress. The truth is that we don't know what will happen next—but that
doesn't mean we're all helpless. You can do a lot. You can:
Map out a daily schedule, including times you can connect with loved ones online
or by phone
Plan out daily tasks and goals
Give yourself a schedule to look up current information
Make sure you have 14 days of healthy food and household supplies at home
Keep medications on hand and talk to your doctor for advice if you're at increased
risk
Educate yourself on public health measures and figure out how you'll follow those
instructions
Figure out how you'll manage increased childcare demands, working for home, or
other changes to your usual routine
Determine if you'll need financial supports like the Canada Emergency Response
Benefit or BC Temporary Rent Supplement if your job is affected by COVID-19. If you
anticipate a need, you can find application instructions and gather any documents
or other pieces of information ahead of time
Figure out how you'll manage times when you feel overwhelmed or hopeless, like
calming activities, the number for a local support or crisis line, a video chat
with a loved one, or a way to connect with your mental health care provider
Look for local support organizations, neighbourhood groups, or mutual aid groups
if you need extra help or support or would like to help others in your community
Some planning will be straightforward, but you may also encounter situations or
times when it's harder to see a solution or good plan of action. This is a great
time to practice problem-solving skills. Problem-solving is a method that helps you
break down a complicated situation into manageable pieces, look for realistic and
unbiased information, brainstorm possible solutions, and test the solutions that
you think might work well. Problem-solving is a helpful skill no matter what else
is going on in the world, and it's an empowering, methodical approach when you
might otherwise feel overwhelmed or lost.
Check out the following resources for more information about problem-solving:
Wellness Module 4: Problem-Solving: www.heretohelp.bc.ca/wellness-module/wellness-
module-4-problem-solving
Problem-solving worksheet from Anxiety Canada:
www.anxietycanada.com/sites/default/files/ProblemSolving.pdf
Effective Problem-Solving in The Antidepressant Skills Workbook:
psychhealthandsafety.org/asw"
9100298,How can I maintain social connections? What if I feel lonely?,"A lot of
people are alone right now, but we don't have to be lonely. We're all in this
together.
While you may be physically separated from friends, family members, and other
loved ones, it has never been more important to maintain those social connections.
Social connections are an opportunity to seek and share support, talk through
difficult feelings, share a laugh, keep up-to-date with loved ones, and help each
other cope. This pandemic is a lot for one person to deal with on their own. While
measures like physical distancing and self-isolation are necessary to slow the
spread of the virus, the physical separation can amplify a lot of challenging
emotions like loneliness and fear.
Think about the different ways to connect that are most meaningful for you. For
example, you might prefer a video chat over a phone call, or you might prefer to
text throughout the day rather than one set time for a video call. Then, work with
your social networks to make a plan. You might video chat with your close friends
in the evening and phone a family member once a week.
Remember to be mindful of people who may not be online. Check in by phone and ask
how you can help.
The quality of your social connections matter. Mindlessly scrolling through social
media and liking a few posts usually doesn't build strong social connections. Make
sure you focus on strategies that actually make you feel included and connected. If
your current strategies don't help you feel connected, problem-solve to see if you
can find a solution.
Everyone feels lonely at times—maybe you recently moved to a new city, are
changing your circle of friends, lost someone important in your life, or lost your
job and also lost important social connections with coworkers. Other people may
have physical connections to others but may feel like their emotional or social
needs aren't met. Measures like social distancing or self-isolation can make
loneliness feel worse no matter why you feel lonely now.
Reach out to the connections you do have. Suggest ways to keep in touch and see if
you can set a regular time to connect. People may hesitate to reach out for a lot
of different reasons, so don't be afraid to be the one who asks.
Look for local community support groups and mutual aid groups on social media.
This pandemic is bringing everyone together, so look for opportunities to make new
connections. These groups are a great way to share your skills and abilities or
seek help and support.
Look for specialized support groups. Support groups are moving online, and there
are a lot of different support lines to call if you need to talk to someone. To
find community services in BC, call or text 211 or visit www.bc211.ca.
If you need extra support, you can talk with a psychologist or counsellor for
free:
You can access a free phone call with a Registered Psychologist though the Covid-
19 Psychological Support Service from the BC Psychological Association. Visit
www.psychologists.bc.ca/covid-19-resources.
You can access free, phone-based, short-term support with a counsellor from a new
group called the BC COVID-19 Mental Health Network. Email
[email protected] to receive an appointment time.
For youth people ages 12-24, you can talk with a counsellor for free through
Foundry Virtual. Visit foundrybc.ca/get-support/virtual/.
Call the BC Mental Health Support Line at 310-6789. It’s available 24/7.
Chat online with a Crisis Center volunteer at www.crisiscentrechat.ca (daily
between noon and 1:00am)
For older adults: Call the Seniors Distress Line at 604-872-123
For youth and young adults: Chat online with a volunteer at www.YouthinBC.com
(daily between noon and 1:00am)
For children and youth: Call the Kids Help Phone at 1-800-668-6868 or visit
kidshelpphone.ca
For tips on managing loneliness, check out the following resources:
Coping with Loneliness from the Canadian Mental Health Association:
cmha.bc.ca/documents/coping-with-loneliness/
Loneliness and Social Connection issue of Visions Journal at
www.heretohelp.bc.ca/visions/loneliness-and-social-connection-vol14
Wellness Module 3: Social Support at
www.heretohelp.bc.ca/wellness-module/wellness-module-3-social-support"
2884887,How can I take care of my physical health?,"Taking care of your physical
health is also good for your mental health. It's more important than ever to keep
yourself healthy.
Try to eat as well as you can. It may be easier to reach for unhealthier comfort
foods and snacks while you spend more time at home, but try to keep a balanced
approach. When you stock up on groceries, don’t ignore fresh fruit and vegetables—
we still have everything we need to prepare food. Now that we're advised to limit
the amount of time we spend in public spaces like grocery stores, this is a great
time to try out new fruits and vegetables that keep at home for longer periods of
time.
If it's safer for you to stay home or you are in self-isolation, reach out for
help. Many grocery stores and meal prep services offer safe, no-contact delivery.
You can also ask family or friends to bring you groceries, or look for local COVID-
19 support groups on social media. It's safest if others leave food and other
supplies outside of your door to avoid spreading the virus.
Exercise is an important part of mental health and well-being, stress management,
and health sleep. However, it's something that many people give up when they start
to feel stressed or overwhelmed.
If it's safe for you to do so, spend time outside. You should still avoid busy
areas or groups and stay at least two metres away from others, but there is no
reason to avoid walks, runs, or other safe outdoor activities. (Note that some
municipalities, BC Parks, and Parks Canada have restricted some outdoor spaces to
reduce crowds, so check the status of your local parks or trails and respect
closures—they're just keeping everyone safe.)
If you prefer to exercise indoors, you can also find many different exercises
classes online. You can try yoga, follow a barre class, work on your cardio, pick
up a new dumbbell routine, and keep up with Crossfit WODs from the comfort of your
living room. Look for no-equipment exercise routines or classes if you don't
already have equipment.
Poor sleep can make even simple problems feel a lot worse than they really are.
Poor sleep can affect your mood, your outlook, and your patience. Unfortunately,
stress and anxiety can really take a toll on your sleep. If you're having a hard
time sleeping, be proactive and practice healthy sleep habits. For more, check out
Wellness Module 6: Getting a Good Night's Sleep at www.heretohelp.bc.ca/wellness-
module/wellness-module-6-getting-a-good-nights-sleep.
If you have other health problems like a chronic illness, check in with your
doctor or health care team to see if you need to take any additional measures or
precautions. Remember to plan ahead and do what you can to keep prescription or
over-the-counter medications, medical supplies, supplements, or other health needs
on hand."
9250044,How can I use distraction to manage difficult thoughts or
feelings?,"Distraction is a very valid tool to help you cope when everything feels
overwhelming or when you feel lonely or isolated.
If you don't have a lot of energy or focus right now, try low-effort distractions
like watching TV, browsing Youtube, listening to a podcast or audiobook, playing a
game on your phone, reading an easy book or magazine, or working on a simple art
project.
If you have more energy and focus, give yourself a to-do list every day: you can
clean and take care of projects around your home, work on hobbies, connect with
family or friends, read a new book and catch up on your favourite TV shows. You can
find interesting opportunities to take online courses from universities all over
the world through MOOCs and other online learning platforms, you can learn a new
language online or through apps, and you can learn new hobbies and activities. As
more people have to practice social distancing or self-isolation, people are
finding creative ways to bring the world into their homes: you can tour museums and
art galleries, Skype with a scientist, watch animals at zoos and nature preserves,
and more.
When normal schedules are disrupted, it's easy to fall into unhelpful habits. Look
for ways to keep yourself on track with healthier habits. You could set yourself
goals every day or turn activities into a fun competition with friends or family—
whoever takes the most language classes wins!
Many communities are using social media platforms like Facebook to organize
support and help for neighbours. If you are healthy and it's safe to do so, you can
sign up to walk dogs, pick up groceries and household supplies, and help others who
can't go out at the moment. This can be a great way to make new connections in your
area, and helping others is good for your own mental health. Just be sure to follow
good hygiene practices and physical distancing—your own health is important."
3597720,How can I reframe the situation and find more balanced perspectives?,"How
you think about something impacts your feelings and your behaviours.
When we feel stressed out, angry, or fearful, it's hard to look at the situation
realistically and see all of the options we have. (Remember: we all control our own
actions and reactions, no matter what's going on in the world. We can call do
something about this pandemic.)
People often overestimate the negative parts—their own feelings, their own
abilities to manage a difficult situation, or the situation itself—and
underestimate positive parts—their own abilities to care for themselves and loved
ones, their support networks, and opportunities.
How does the thought ""We're never going to make it through this!"" make you feel?
It likely doesn't feel good—and it isn't even true.
Challenging negative, unhelpful thoughts can improve your mood, validate your
ability to get through this, and help you see new options or opportunities to stay
well.
Stop and notice thoughts that come up. How do they make you feel? Do your thoughts
seem realistic if you look at the situation more objectively? How can you reframe
the thought to make it more productive or hopeful? Can you find any positive
aspects or think of new ways to approach the situation?
Here are a few example:
""I'm so mad that my event was cancelled! This sucks!""
""I know this is the safer option for everyone. When it's rescheduled, I'll enjoy
it more because I won't have to worry about getting sick or spreading the
illness.""
""I hate spending so much time at home. This is so boring.""
""I'm doing my part to keep my neighbours safe. It's worth it because it keeps
people healthy.""
""I'm having a hard time getting used to my new schedule. This is so
frustrating.""
""I'll get used to this soon, just like I adapted the last time I had to change my
schedule. Now that I'm home more, I'll have more time to finish the projects I
haven't touched in months and I'm excited to see the end results.
""I'm really scared and I don't know what to do. I feel so overwhelmed right
now.""
""It makes sense that I feel scared—people are getting sick and we don't know when
things will go back to normal. But there are a lot of things I can do to keep
healthy, and I'm going to do some research so I can do my best. When I focus on the
things I can do, everything feels more manageable.""
""We're going to be stuck inside forever. I'm already sick of this.""
""I understand that it will take some time to manage COVID-19, and I trust that
health care professionals and scientists are working as fast as they can. I know
this will end eventually and life will go back to normal.""
The goal is not to ignore the bad or uncomfortable parts of the situation or deny
that there's a problem. Instead, this exercise can help you understand the
situation more realistically and see the parts that you can control right now."
7535002,How can I challenge thinking traps?,"What you tell yourself about a
situation affects how you feel and what you do. Sometimes your interpretation of a
situation can get distorted and you only focus on the negative aspects—this is
normal and expected. However, when you interpret situations too negatively, you
might feel worse. You're also more likely to respond to the situation in ways that
are unhelpful in the long term.
These automatic thoughts and assumptions are sometimes called thinking traps.
Everyone falls into unbalanced thinking traps from time to time. You're most likely
to distort your interpretation of things when you already feel sad, angry, anxious,
depressed or stressed. You're also more vulnerable to thinking traps when you're
not taking good care of yourself, like when you're not eating or sleeping well.
Here are some common thinking traps:
Thinking that a negative situation is part of a constant cycle of bad things that
happen. People who overgeneralize often use words like ""always"" or ""never.""
I was really looking forward to that concert, and now it’s cancelled. This always
happens to me! I never get to do fun things!
Seeing things as only right or wrong, good or bad, perfect or terrible. People who
think in black and white terms see a small mistake as a total failure.
I wanted to eat healthier, but I ate too many snacks today. This plan is a total
failure!
Saying only negative things about yourself or other people.
I made a mistake. I'm stupid! My boss told me that I made a mistake. My boss is a
total jerk!
Predicting that something bad will happen without any evidence.
I've been doing what I can to stay home and reduce the risks, but I just know that
I'm going to get sick.
Focusing only on the negative parts of a situation and ignoring anything good or
positive.
I know there's a lot I can do at home, but I'm just so sick of this. Everything is
terrible.
Believing that bad feelings or emotions reflect the situation.
I feel scared and overwhelmed right now, so that must mean everything is very bad
and will never get better.
Telling yourself how you ""should"" or ""must"" act.
I should be able to handle this without getting upset and crying!
Here are helpful strategies to challenge common thinking traps. Many people find
their mood and confidence improve after working through these skills. You can also
find worksheets to help you go through each step at www.heretohelp.bc.ca.
Don't try to get out of a thinking trap by just telling yourself to stop thinking
that way.
This doesn't let you look at the evidence and challenge the thinking trap. When
you try and push upsetting thoughts away, they are more likely to keep popping back
into your mind.
Ask yourself the following questions when something upsetting happens:
What is the situation? What actually happened? Only include facts that everyone
would agree on.
What are your thoughts? What are you telling yourself?
What are your emotions? How do you feel?
What are your behaviours? How are you reacting? What are you doing to cope?
Take a look at the thoughts you've listed. Are you using any of the thinking traps
and falling into distorted thinking patterns? It's common to fall into more than
one thinking trap. Go back to the thinking trap list and identify which ones apply
to you and your current situation.
The best way to break a thinking trap is to look at your thoughts like a scientist
and consider the hard facts. Use the evidence you've collected to challenge your
thinking traps. Here are some ways to do that:
Try to find evidence against the thought. If you make a mistake at work, you might
automatically think, ""I can't do anything right! I must be a terrible employee!""
When this thought comes up, you might challenge it by asking, ""Is there any
evidence to support this thought? Is there any evidence to disprove this thought?""
You might quickly realize that your boss has complimented your work recently, which
doesn't support the idea that you're a bad employee.
Ask yourself, ""Would I judge other people if they did the same thing? Am I being
harder on myself than I am on other people?"" This is a great method for
challenging thinking traps that involve harsh self-criticism.
Find out whether other people you trust agree with your thoughts. For example, you
might have trouble with one of your kids and think, ""Good parents wouldn't have
this kind of problem."" To challenge this thought, you can ask other parents if
they've ever had any problems with their kids.
Test your beliefs in person. For example, if you think that your friends don't
care about you, call a few friends and make plans to start a regular video call. If
you assumed that they will all say no, you may be pleasantly surprised to hear that
they do want to see you.
Once you have worked through some challenges, try to think of a more balanced
thought to replace the old thinking traps. Let's use the following example:
I feel sad and overwhelmed. I'm having a hard time figuring out what to do.
I'm the worst! I should be able to handle this!
Labeling
'Should' statements
Examine the evidence: I have a lot of challenges right now. I'm worried about my
family and everything seems to change so quickly. I've successfully handled
complicated situations in the past, so I know I can do this.
It's okay to feel upset right now—there's a lot going on. I'm going to think about
how I got through past situations and see what worked for me. I'm trying to do a
lot on my own, so I'm going to talk to my family so we can make a plan and work
together.
Try the Healthy Thinking Worksheet at www.heretohelp.bc.ca
Check out Anxiety Canada's articles Helpful Thinking and Thinking Traps
This page is adapted from Wellness Module 8: Healthy Thinking at
www.heretohelp.bc.ca/wellness-module/wellness-module-8-healthy-thinking."
4134858,How can I manage grief?,"While a lot of people think of grief in terms of
losing a person or pet, grief can come up whenever you lose something important.
This includes:
Losing security, like losing your job or wondering how long you'll be able to pay
rent
Losing stability or routine, like finding yourself working from home or navigating
childcare closures
Losing your sense of safety, like fearing you or someone you love might end up
with COVID-19
Losing your social relationships, like missing time with family and friends now
that everyone must practice physical distancing or self-isolation
Losing hope for the future, like feeling that life will never go back to normal
Losing important goals, like finding your classes, sports competitions, or
performances are cancelled for the foreseeable future
Losing important milestone celebrations like graduation ceremonies and weddings
Grief bring up complicated feelings. You might feel sad, angry, frustrated,
fearful, or hopeless. You may have a hard time eating or sleeping, or feel very
tense. You may feel overwhelmed and tired. You may wonder if life will ever feel
normal again.
Everyone grieves in their own way and their own time. Here are some strategies to
try as you navigate your own journey.
Acknowledge and express your feelings in a healthy way. Give your feelings a name
and find healthy ways to express them, such as by talking with a friend, writing in
a journal, or making art.
Give yourself as much time as you need. Grief follows its own schedule. Give
yourself permission to use this time to take care of your well-being. Let go of
expectations, tasks, or other obligations that can wait.
Seek support. Grief can feel very isolating, even though a lot of people are
experiencing some sort of loss right now. Reach out to friends or family and share
your feelings. Look for ways to help and support each other.
Take care of yourself. Ignoring health and well-being can make difficult
experiences feel worse. Eat as well as you can, try to get enough sleep, spend time
outside if it's safe for you to do so, and exercise regularly. Think about self-
care activities or strategies that have helped you cope with challenging situations
in the past and make time for those activities.
 Know that feelings of grief will pass. Grief may feel intense at times, but those
feelings will become more manageable over time and will eventually pass.
Connect with a mental health professional if you're having a hard time. If you're
having a hard time getting through the day, coping in unhealthy ways, or having a
hard time managing difficult thoughts or feelings, it's a good idea to seek help
from a professional like a psychologist or counsellor—many now offer online or
phone appointments. To find help:
For everyone
BC Psychological Association: Find a Registered Psychologist at
www.psychologists.bc.ca/find_psychologist
BC Association of Clinical Counsellors: Find a Registered Clinical Counsellor at
bc-counsellors.org
BC Mental Health Support Line: call 310-6789 (no area code) for to learn about
services in your area or just to talk with someone right now
For young people
Kids Help Phone: Talk to a counsellor at 1-800-668-6868 or chat at
kidshelpphone.ca (available 24/7)
Foundry: Contact your local Foundry office at foundrybc.ca for Foundy Virtual and
information about local resources (for youth ages 12-24)
Youth in BC: Chat with a crisis line responder at youthinbc.com (available every
day from noon – 1:00am)
That Discomfort You're Feeling Is Grief in Harvard Business Review at
hbr.org/2020/03/that-discomfort-youre-feeling-is-grief
Grieving from the Canadian Mental Health Association at cmha.ca/documents/grieving

Coping with Grief and Loss from Mind Your Mind at mindyourmind.ca/wellness/coping-
grief-and-loss"
9676742,"How can I find a doctor, psychiatrist, psychologist, or counsellor?","To
find a family doctor (general physician), visit the College of Physicians and
Surgeons of BC to use their Find a Physician tool. You can also see a family doctor
at a local walk-in clinic, though it’s helpful to find a regular doctor if you have
ongoing care needs. You can also find a psychiatrist through the College of
Physicians and Surgeons of BC. Be aware that you almost always need a doctor’s
referral to see a psychiatrist.
You can find a registered psychologist through the BC Psychological Association
and the College of Psychologists of BC.
To find a clinical counsellor, visit the BC Association of Clinical Counsellors.
For more on the differences between these service providers, see the article The
Right Path for You: Finding your way to and through services in BC from the Finding
the Right Help – Navigating the System issue of Visions Journal."
2612846,How can I see a psychiatrist?,"A psychiatrist is a specialist doctor. In
BC, you need to ask your doctor for a referral. If you don't see a regular family
doctor, you can ask any doctor at a walk-in clinic for a referral.
In some cases, you may be able to ""self-refer"" or make an appointment with a
mental health program yourself, but that may not get you access to a psychiatrist.
Contact your local mental health centre to see what's available in your area. You
can search for mental health centres at www.gov.bc.ca/mentalhealth. If you need
help finding your local mental health centre, call HealthlinkBC at 811 or visit
www.healthlinkbc.ca and use the Find Health Service tool."
3166337,How can I see a psychologist?,"To find a Registered Psychologist, visit the
BC Psychological Association. You can make an appointment on your own. You don’t
need a doctor’s referral to see a psychologist.
Registered Psychologists are not usually covered by MSP, so you’ll have to pay for
the cost of the appointment yourself. Workplace extended health benefits or
Employee (Family) Assistance Programs may cover some costs. Some psychologists
offer a sliding scale based on your income. If you’re facing financial hardship,
you can ask when you make the appointment.
If you want to learn more about lower-cost options to access counselling (though
not usually by Registered Psychologists), email us with your location and our
information and referrals team can see what options there may be in your community.

If you see a Registered Psychologist through a public mental health centre like a
mental health team or outpatient psychiatry program, it will still be covered by
MSP. Talk to your care provider if you have questions or want to learn more."
7009409,How can I see a counsellor?,"You can find directories of counsellors
through their professional organizations.
Registered Clinical Counsellors: visit the BC Association of Clinical Counsellors
Canadian Certified Counsellors: visit the Canadian Counselling and Psychotherapy
Association
Canadian Professional Counsellors: visit the Canadian Professional Counsellors
Association
For more specialized counselling professionals, such as Marriage and Family
Therapists, see the Federation of Associations for Counselling Therapists in
British Columbia.
You can make an appointment on your own. You don’t need a doctor’s referral to see
a counsellor.
Counsellors are not usually covered by MSP, so you’ll have to pay for the cost of
the appointment yourself. Workplace extended health benefits, Employee (Family)
Assistance Programs, or private health insurance plans may help cover some costs.
Some counsellors may offer a sliding scale based on your income. If you’re facing
financial hardship, you can ask when you make the appointment.
Learn more about lower-cost options to access counselling or email us with your
location and our information and referrals team can see what options there may be
in your community.
If you see a counsellor through a public mental health centre like a mental health
team or outpatient psychiatry program, it will still be covered by MSP. Talk to
your care provider if you have questions or want to learn more.
Indigenous community members can access some counselling services locally or
through the First Nations Health Authority. Contact your local Band or local
Friendship Centre, or contact the First Nations Health Authority."
9630578,How can I find a support group?,"Support groups are a way for people with a
common experience to help each other and learn from each other. There are support
groups for people with any experience of mental illness, support groups for people
with a specific diagnosis, support groups for family members and friends, and more.

Support groups are offered by community organizations, mental health service

providers, schools, campuses, and support agencies. Here are some general resources
to help you find a mental health or substance use related support group in BC:
Talk to your mental health care provider. They might be able to make
recommendations.
The Mood Disorders Association of BC offers a network of peer support groups
around the province for people who experience mental illnesses like mood disorders
or post-traumatic stress disorder. They also have groups for family and friends.
Groups are drop-in.
Many Canadian Mental Health Association branches offer support services, including
support groups. If your local branch doesn’t have their own program, they can
recommend other services in your community.
The BC Schizophrenia Society maintains a directory of support groups and other
regular events for family members of people with a mental illness.
For groups related to alcohol or drug use, call the Alcohol and Drug Information
Referral Service at 1-800-663-1441 or 604-660-9382 in the Lower Mainland.
For groups in the Lower Mainland, search the Red Book Online.
If you are at school or on campus, talk to a school counsellor or your campus’
health and wellness office.
For online support, see some suggestions at www.heretohelp.bc.ca/discuss. This can
be particularly useful if you don’t have a group in your community or have trouble
getting to an in-person group.
In order to benefit the most from a support group, you need to feel safe enough to
share your experiences and thoughts, and you need to feel comfortable supporting
others. It can be helpful to contact the group facilitator or organizer ahead of
time to see if a particular group might be a good fit for you. We have a checklist
to help you evaluate support groups—including when it might be time to leave one.
Sometimes a group just doesn’t work for you, and that’s okay. If you feel
comfortable, you can try talking to the facilitator to see if they can recommend
another group that you can try."
1585622,Where can I find child and youth mental health services?,"To find help for
a child or youth, you can:
Encourage your child to talk to a teacher or school counsellor
Talk to your family doctor or pediatrician, or go to a walk-in clinic
Contact your local Child & Youth Mental Health office on one of their walk-in days

Use Kelty Mental Health’s Help Finder Tool to find specific services and providers

Contact the Institute of Families for Child and Youth Mental Health’s Youth-in-
Residence or Parent-in-Residence for guidance, information, and support. Youth-in-
Residence and Parents-in-Residence are located around the province. If you don’t
have one in your community, a Parent- or Youth-in-Residence at the Kelty Mental
Health Resource Centre can help you by phone or email
Visit www.familysmart.ca for information and resources on child and youth mental
health
For young people ages 12-24, visit foundrybc.ca to see if there is a Foundry
Centre in your area. Foundry offers easy-to-access mental health care, physical
health care, social services, and support out of one office."
1833460,Where can older adults find help for mental health concerns?,"Mental health
concerns are a serious concern at any age, and everyone deserves help and support.
If you’re concerned about your mental health, you can:
Talk to your family doctor or go to a walk-in clinic
Call the Mental Health Support Line at 310-6789 (no area code) for information
about services in your area
Find your local mental health centre or program at www.gov.bc.ca/mentalhealth (you
may need a doctor’s referral to access some programs)
Find your local Canadian Mental Health Association branch at www.cmha.bc.ca and
ask for information about local services
Contact a local senior’s support organization or group and ask for advice. You can
search for organizations at www.bc211.ca
For general information about senior’s mental health:
Find resources from the Canadian Coalition for Seniors' Mental Health at
www.ccsmh.ca
Find info sheets in the Seniors and Depression Series at
www.heretohelp.bc.ca/factsheet/seniors-and-depression-series
If you are concerned about a loved one:
Be honest about your concerns, like changes you’ve noticed or problems that have
come up
Give your loved one a chance to talk about their perspectives. They may have a
different take on the problem or have different priorities in their health care
Be patient—it will probably take more than one conversation
Whenever possible, aim for cooperation. Focus on finding an action or solution
that everyone can agree on
Remember that asking for help is hard for many of us, and it can be even harder as
people’s roles and abilities change. If your loved one isn’t willing to talk about
their experiences with you right away, offer alternatives like the BC Mental Health
Support Line (310-6789—no area code needed), the Seniors Distress Line (604-872-
1234) or a local seniors support organization (search for organizations at
www.bc211.ca)
Seek support to manage your expectations and your own well-being. It can be very
stressful to see a loved one experience health problems. But adults who can care
for themselves and aren’t at risk of harm are free to make their own choices—and
that includes refusing help"
6981545,Where can I find self-help materials for depression?,"Self-help resources
are not a substitute for diagnosis or treatment. If you have concerns about low
mood, it’s best to talk to your doctor first and rule out physical causes for your
symptoms. However, once you’ve checked in with your doctor, self-help materials can
be a great way to learn more about depression and practice different skills at your
own pace or in between treatment sessions. Here are some resources to check out.
The Antidepressant Skills Workbook was created by two BC psychologists. You’ll
learn more about depression, learn and practice different skills to help improve
your mood, and learn how healthy changes in other parts of your life can impact
your mood. They also have similar workbooks for specific groups:
Dealing With Depression: Antidepressant Skills for Teens
A workbook for people who experience problems with depression at work called
Antidepressant Skills at Work: Dealing with Mood Problems in the Workplace
A workbook for expecting or new moms called Managing Depression: A Self-help
Skills Resource for Women Living With Depression During Pregnancy, After Delivery
and Beyond
A workbook for people who experience health problems called Positive Coping with
Health Conditions: A Self-Care Workbook
On the HeretoHelp site, our Managing Depression series offers three info sheets:
Dealing with a Diagnosis of Depression, Working With Your Doctor for Depression,
and Preventing Relapse of Depression. The series helps you be an active partner in
your health care, build healthy coping skills and self-management strategies, and
more.
Often depression can affect your concentration and motivation to work through
self-help materials on your own. If you’d like self-help materials with a bit of
extra support from a person, Bounce Back: Reclaim Your Health is a guided self-help
program for British Columbians who experience mild to moderate depression, low
mood, stress, or anxiety. You can get a DVD of tips to help you recognize and
manage symptoms of depression, or you can learn more in-depth skills in a series of
workbooks you complete at home. You also work with a trained coach from the
Canadian Mental Health Association who will offer support and advice by telephone
or video conference. Bounce Back is free with a doctor’s referral. For more
information, visit www.bouncebackbc.ca (If you want to access the Bounce Back
materials without a coach or referral, you can do that online in BC at
www.bouncebackonline.ca).
The Mood Disorders Association of BC has a number of videos on mental health,
seeking help, and other topics
Kelty Mental Health Resource Centre also maintains a comprehensive list of
websites, toolkits, books and other resources for young people and families
Heads Up Guys offer tips and strategies for healthy living strategies for men who
experience depression
The BC Reproductive Mental Health Program of BC Mental Health and Substance Use
Services has a self-management guide for women who experience postpartum depression
called Coping with Depression in Pregnancy and Following the Birth. They also have
a guide for Aboriginal women and their families called Celebrating the Circle of
Life: coming back to Balance and Harmony
The follow resources are based outside of BC, but they offer a lot of good
information.
MoodGYM Training Program is a web-based self-help course for people who experience
depression. It is based in Australia but is available for free to anyone
Moodjuice is a UK initiative that offers self-help workbooks, including one for
depression
There are many books and workbooks available to help people who experience
depression. Talk to your mental health care team for recommendations. You can find
many from your local bookstore or special bookstores specializing in mental health
like Odin Books in Vancouver (you can also order online). Within British Columbia,
you may also borrow books for free from the Family Support and Resource Centre at
BC Children’s and Women’s Hospitals. They have many self-help and reference
materials on depression for women and their partners, for parents, and for children
and youth."
2115228,Where can I find self-help materials for anxiety?,"Self-help resources are
not a substitute for diagnosis or treatment. If you have concerns about low mood,
it’s best to talk to your doctor first and rule out physical causes for your
symptoms. However, once you’ve checked in with your doctor, self-help materials can
be a great way to learn more about anxiety and practice different skills at your
own pace or in between treatment sessions. Here are some resources to check out:
Anxiety Canada has self-help resources, toolkits, worksheets, and videos on
anxiety and anxiety disorders for children and their parents, teens, adults,
expecting and new moms at www.anxietycanada.com. Their MindShift app teaches skills
to help users manage anxiety, relax, and live well. Although designed for teens and
young adults, other adults can also benefit from it.
Kelty Mental Health Resource Centre has a list of recommended websites, toolkits,
books, and other resources for children and for teens.
The BC Reproductive Mental Health Program of BC Mental Health and Substance Use
Services has a self-management guide for women who experience anxiety during and
after birth called Coping With Anxiety During Pregnancy and Following the Birth.
Moodjuice is a UK program that offers self-help and information on a number of
mental health concerns, including their anxiety self-help guide. If you’d like help
for a specific anxiety disorder, visit www.moodjuice.scot.nhs.uk to search for
other guides.
There are many books and workbooks available to help people who experience anxiety
problems. Talk to your mental health. Talk to your mental health care team for
recommendations. There are bookstores that specialize in mental health and well-
being materials, such as Odin Books in Vancouver. Within British Columbia, you may
also borrow books for free from the Family Support and Resource Centre at BC
Children’s and Women’s Hospitals. They have many self-help and reference materials
on depression for women and their partners, for parents, and for children and
youth.
If you’d like self-help materials with a bit of extra support from a person,
Bounce Back: Reclaim Your Health is a guided self-help program for British
Columbians who experience mild to moderate low mood or anxiety. You can get a DVD
of tips to help you recognize and manage symptoms of anxiety, or you can learn more
in-depth skills in a series of workbooks you complete at home. You work with a
trained coach from the Canadian Mental Health Association who will offer support
and advice by telephone or video conference. Bounce Back is free with a doctor’s
referral. For more information, visit www.bouncebackbc.ca. If you want to access
the Bounce Back materials without a coach or referral, you can do that online in BC
at www.bouncebackonline.ca."
2009922,I’m having a hard time coping with a physical health problem. Where can I
find help?,"Physical health can have a big impact on mental health! Here are some
resources to help you cope with the emotional challenges of living with a chronic
health problem:
Self-Management BC offers free programs for adults of all ages who are
experiencing any ongoing physical or mental health issues. Find information and
strategies to help manage symptoms and take action toward the best life possible.
Family members, friends, and loved ones are welcome to attend. Programs are
available in languages other than English, including Chinese and Punjabi. On their
website, you learn more about self-management research and find a workshop or
telephone-based support program. Visit www.selfmanagementbc.ca or call toll-free 1-
866-902-3767.
A group of BC psychologists and doctors have created a self-guided workbook called
Positive Coping with Health Conditions for anyone who is dealing with a health
problem and anyone who supports a loved one that experiences a health problem. The
workbook discusses the links between physical health and mental health, and teaches
you different skills to help you manage problems and difficult feelings well, get
active, and work on healthy relationships.
Bounce Back: Reclaim Your Health is a guided self-help program for British
Columbians who experience mild to moderate depression, low mood or anxiety. You can
get a DVD of tips to help you recognize and manage symptoms of depression, or you
can learn more in-depth skills in a series of workbook you complete at home. One of
the workbooks, Reclaim Your Health, is focused on living with chronic health
conditions. You work with a trained coach from the Canadian Mental Health
Association who will offer support and advice by telephone or video conference.
Bounce Back is free with a doctor’s referral. For more information, visit
www.bouncebackbc.ca. If you want to access the Bounce Back materials without a
coach or referral, you can do that online in BC at www.bouncebackonline.ca.
Reclaim Your Life: From illness, disability, pain, or fatigue is a booklet from
the Canadian Mental Health Association that offers practical tips and strategies to
help you cope with a problem and get back to your usual routine. The booklet is
available for purchase at www.livinglifetothefull.ca. It is part of a program
called Living Life to the Full, an eight-week program that helps people make
helpful changes in their lives. It’s offered throughout the province, and you can
find course listings on the website as well.
Many organizations support people who experience a particular illness or health
problem. These organizations can often help people find appropriate support
services or may even offer support groups of their own. You can also ask your
health care team for recommendations. If you can’t find support in person, you can
see if there are any support groups online.
If you’re having a hard time coping and feel that you need one-on-one support, a
therapist or counsellor can be a great option. You can find more information on
finding these professionals at www.heretohelp.bc.ca/ask-us/how-can-i-find-a-doctor-
psychiatrist-psychologist-or-counsellor."
6167248,When is substance use a problem? Where can I go for help?,"Each person has
a different relationship with substances like alcohol and other drugs, and people
use substances for different reasons. What’s beneficial for some may cause problems
for others, or for the same person in different situations.
To learn more about substance use, check out Understanding Substance Use: A health
promotion perspective. For more on supporting someone else, a useful resource is
Helping People who Use Substances: A health promotion perspective.
To help you think about your relationship with substance, You and Substance Use:
Stuff to think about...and ways to make changes is a great workbook. Another
series, Making Healthier Choices about Substance Use: Tips for cutting back or
quitting, has a lot of useful tips and resources if you want to change the way you
use alcohol, marijuana, medications, methamphetamine, and tobacco.
If you or someone you care about needs more help, contact the Alcohol and Drug
Information Referral Service to find support in your area. To get help anywhere in
BC, call 1-800-663-1441. In Greater Vancouver, call 604-660-9382.
To learn more about substance use, visit the Centre for Addictions Research of
BC."
6779222,Where can I find free or low-cost counselling?,"Mental health services like
counselling or therapy may be covered by your BC Medical Services Plan (MSP) when
you access the service through a hospital or mental health clinic. Find your local
health authority to learn more about counselling services in your area. HealthLink
BC’s Find Services tool and Locator app can also help you find services. You often
need a doctor’s referral to access these types of programs.
Without a doctor’s referral, you need to access care through the private system,
which is not funded by the government. Private mental health services can be
expensive. This can be a real barrier to finding good care. While there is no
simple answer, there are several different places you can look:
If you have health benefits at work, ask about your coverage. Some plans will
cover a certain number of private counselling or therapy sessions. In addition, a
workplace Employee/Family Assistance Plan may offer some services or may refer you
to community services.
Some psychologists, clinical counsellors, or other service providers may offer a
sliding scale, which means that their costs are based on your income. Try
contacting service providers directly to ask if they offer a sliding scale. One
private clinic in Vancouver has a good list of lower-cost counselling options in
the Vancouver area. For those outside of the Lower Mainland, you can still look at
this list and see if any similar organizations might be in your community.
Contact a mental health organization like Anxiety Canada, the Canadian Mental
Health Association, BC Schizophrenia Society, Institute of Families for Child and
Youth Mental Health, Mood Disorders Association of BC, or Jessie’s Legacy. They may
offer services in your area, or they may have local connections that they can refer
you to.
You can also email us and we’ll try and give you some recommendations for your
community."
1546812,Can I get help paying for prescription medications?,"BC PharmaCare covers
the cost of some medications through Plan G, the Psychiatric Medications Plan, for
people who need a medication to be well but cannot afford them. Your doctor or
nurse practitioner must apply for your coverage on your behalf. Coverage usually
lasts for one year, and then you can reapply if needed. Talk to your care team if
you’re interested in Plan G."
2176317,How can I pay for mental health care?,"Mental health services provided
through the government-run (‘public’) system, like services you receive through
your local mental health centre or team, an outpatient psychiatry at a hospital are
most often completely covered by MSP. As long as you are eligible for MSP, you
won’t have to pay to see someone.
For mental health services that aren’t covered by MSP, such as psychotherapy or
counselling with a private practitioner, you will have to cover the costs yourself.
It’s no secret that these services can be expensive, but you may be able to offset
the costs through:
Extended health coverage from your own or an immediate family member’s workplace
benefits
Employee (Family) Assistance Program from your own or an immediate family member’s
workplace benefits
For students, school or campus mental health services
For Indigenous community members, services offered through your Band, Friendship
Centre, Indigenous support organization, or the First Nations Health Authority
Cultural or faith communities may offer some mental health services
You may be able to claim some larger costs related to treatment of a mental health
condition on your income tax return under health expenses
Some providers offer lower-cost services or a sliding scale, usually based on your
income. Email us with your location and our information and referrals team can help
you look for options in your area.
If costs are a barrier to health care, talk to your doctor to see if there are any
services in the public health system (covered by MSP) that may be a good fit for
you. You can also called the Mental Health Support Line at 310-6789 (no area code)
for more information on local mental health services."
3284724,How do I apply for income assistance?,"Provincial income assistance has
three income levels: basic assistance (also called welfare), Persons with
Disabilities benefits (PWD), and the Persons with Persistent and Multiple Barriers
to employment benefits (PPMB). All are administered by the Ministry of Social
Development and Social Inclusion. Depending on the situation, mental illness may
considered under PWD or PPMB. Addictions may not be included in PPMB applications.
PWD benefits are for people who have a disability that prevents them from working
or going about their daily activities. Find information from the Ministry and read
a fact sheet from the Disability Alliance of BC with information about the
application process.
PPMB benefits are for people who experience multiple barriers to work. Find
information from the Ministry and read a fact sheet from the Disability Alliance of
BC with information about the application process.
The Disability Alliance of BC (formerly the BC Coalition of People with
Disabilities) and help you navigate PWD and PPMB programs as well as Canada Pension
Plan benefits. They have in-depth information on preparing your application,
working through the application process, and handling appeals. PovNet can also
connect you with an advocate to help you through the application process.
For more on provincial PWD benefits and advocacy tips, see Getting By on Social
Assistance: Navigating the ‘welfare’ system or read other articles in our Income
issue of Visions Journal."
5981663,What is MSP?,"MSP stands for Medical Services Plan. It’s a health insurance
program managed by the government for people who live in British Columbia, Canada.
MSP pays for things like doctor’s appointments, appointments with specialist
doctors like psychiatrists, and hospital stays you need to treat a medical problem.

Everyone who lives in BC must enroll in MSP. You pay a monthly fee based on your
income. Some workplaces cover the costs of MSP fees for you.
Learn more about MSP here. If you have questions about applying for or managing
your MSP coverage, call Health Insurance BC at 604 683-7151 in the Lower Mainland
or 1-800-663-7100 in the rest of BC. They are open Monday – Friday from 8.00am –
4.30pm. You can also get help in person at your local Service BC office.
If you are new to BC, you have to wait three months before registering for MSP.
Bring your Care Card or BC Services Card with you when you go to medical
appointments or use the pharmacy."
6623577,What is a referral?,"A referral means someone recommends you to another
service. In health care, it usually means a request from your doctor to see a
specialist like a psychiatrist.
To access any specialist in BC, you first need a referral. You may need to meet
certain criteria, like a specific diagnosis or specific symptoms, to access some
specialists. Your doctor can tell you what to expect.
Once your doctor has made the referral, the specialist’s office will contact you
with an appointment time. Make sure your doctor’s office has your current contact
information so the specialist can reach you.
The process is the same whether you see the same family doctor or visit a walk-in
clinic.
Not all mental health programs in BC require a doctor’s referral. This is good
news for people who are looking for help! A ""self-referral"" means that you ask to
see someone, and then you will be evaluated to see if you meet the criteria to
receive services. Contact your local health authority to learn more about programs
in your area:"
6851366,What's the difference between a psychiatrist and a registered
psychologist?,"A psychiatrist is a medical doctor with extra training in mental
health who can choose to prescribe medications. Some use psychotherapy (‘talk
therapies’) approaches like cognitive-behavioural therapy to treat mental health
problems. Many psychiatrists work at hospitals, clinics, or health centres, and
some have a private office. As they are specialist doctors, you will almost always
need another doctor’s referral to see a psychiatrist, and fees are covered by MSP.
If you have a valid BC Services or CareCard, you do not need to pay to see a
psychiatrist.
A registered psychologist focuses on different talk therapy or counselling
approaches to treatments, but they don’t prescribe medication. They have graduate
degrees in psychology. There are two different ways to access registered
psychologists: the public system and the private system. Registered psychologists
in the public system work in some hospitals or schools. You may need a doctor’s
referral to access the program, and costs are usually covered by MSP. However, most
people need to access registered psychologists through the private system. To do
this, you can contact the psychologist yourself—you do not need a referral. Costs
are not covered by MSP, but they may be covered by employee health plans. A
registered psychologist’s fees charged by hour vary, and some offer lower fees to
people with lower incomes.
You’ve probably noticed that a lot of the differences come down to how you pay for
different services and how these professionals are educated. The practical
differences in how they work are not always so clear. When it comes to your
treatment and care, the most important part is finding a professional who supports
your own goals. Are you really focused on fine-tuning medications? Are you looking
for a particular therapy approach? Does the professional’s philosophy of care make
sense to you? Do you like the professional you’re talking to and do you feel safe
sharing your experiences? Ultimately, your relationship with the professional is
what matters. Instead of focusing on designation, look for a professional who meets
your needs and your expectations.
Talk to your family doctor and ask for their recommendations
Ask local mental health organizations for help. You can find local branches
through the provincial organizations behind HeretoHelp
Ask a community health centre, outpatient psychiatry program, or mental health
team for suggestions
For a list of psychiatrists near you, search under ‘Specialist’ in the College of
Physicians and Surgeons of British Columbia’s Find a Physician Tool but remember
that you will first need a referral from a doctor (like your family doctor)
For a list of psychologists near you, search in the British Columbia Psychological
Association’s Find a Registered Psychologist tool and you can also learn more about
finding a psychologist from the College of Psychologists of British Columbia"
1898078,What's the difference between psychotherapy and counselling?,"Psychotherapy
and counselling have a lot in common and usually mean the same thing. Both are used
to describe professionals who use talk-based approaches to help someone recover
from a mental illness or mental health problem. Many different professionals may
provide counselling or psychotherapy, including registered psychologists,
registered clinical counsellors, psychiatrists, other therapists and counsellors,
family doctors, psychiatric nurses, and faith leaders.
It’s useful to talk to someone about any problem—a lot of people find that simply
talking with friends or family can help them feel better. A professional therapist
or counsellor can offer more: they have training, experience, and emotional
distance (since they don’t know you). They use different theories to listen to you,
support you, and approach different problems or patterns. For example, a
psychotherapy called cognitive-behavioural therapy is based on the theory that
learning skills to change your thinking and actions can positively impact your
emotions, well-being, and future thoughts and behaviours. A therapist could help
you learn and practice these skills.
There are many psychotherapies with good evidence of being effective for different
problems or illnesses. A few examples include cognitive-behavioural therapy,
interpersonal therapy, dialectical behaviour therapy, solutions-focused brief
psychotherapy, narrative therapy, and emotion-focused therapy.
In general, some aspects of therapy and counselling are the same, no matter which
approach you choose: the expectations you bring to your counselling sessions, the
match between your understanding of the problems and your therapist’s understanding
of the problem, and the trust and rapport that you have with your therapist. In
fact, one research review found that 50% of the improvement seen in clients who
just received active listening and support from a counsellor (called non-directive
supportive therapy) was due simply to the relationship between client and
therapist.1 Psychotherapy can and does work, but the professional you choose, and
their match with your values, is also very important.
When you’re looking for a professional, it’s always a good idea to ask if they are
a member of a professional organization (like those listed in the next section)."
1706961,What's the difference between CBT and DBT?,"CBT (cognitive-behavioural
therapy) and DBT (dialectical behaviour therapy) are two forms of psychotherapy or
“talk therapy.” In both, you work with a mental health professional to learn more
about the challenges you experience and learn skills to help you manage challenges
on your own.
Cognitive-behavioural therapy or CBT teaches you how your thoughts, feelings, and
behaviours influence each other. For example, if you believe that people don’t like
you (thought), you might avoid social situations (behaviour) and feel lonely
(feeling). However, CBT teaches you how to use these relationships to your
advantage: a positive change in one factor (changing a thought or behaviour) can
lead to positive changes in all factors. CBT is an approach that has been proven by
research to work for many different mental health problems, including depression,
anxiety disorders, eating disorders and substance use problems.
CBT is structured, short-term, goal-oriented and focused on the present. It starts
with education around the particular mental illness or challenge and how the
illness or challenge affects you. Next, you’ll learn and practice skills and
strategies like problem-solving or realistic thinking to help you make changes in
your thoughts, feelings, and behaviours. You’ll learn how you can use your new
skills to deal with problems in the future.
Dialectical behaviour therapy or DBT is based on CBT, with greater focus on
emotional and social aspects. DBT was developed to help people cope with extreme or
unstable emotions and harmful behaviours. DBT is an evidence-based approach to help
people regulate emotions. It started as a treatment for borderline personality
disorder, and current research shows it may help with many different mental
illnesses or concerns, particularly self-harm.
Key differences between CBT and DBT are validation and relationships. DBT teaches
you that your experiences are real, and it teaches you how to accept who you are,
regardless of challenges or difficult experiences. Relationships are also very
important in DBT—including the relationships between you and your DBT practitioner.
You may have frequent check-ins to talk about any successes or problems. Treatment
may include a mix of one-on-one sessions and group sessions. In addition to CBT
skills, you’ll learn skills around managing your emotions, building relationships
with others, coping well with problems or distress, acceptance, and mindfulness.
As with many talk therapies, it takes time and effort to enjoy the benefits of CBT
and DBT skills. But once people master skills with support from your CBT or DBT
therapist, they often find that their new skills and strategies become second
nature—they are tools that last a lifetime."
4925221,What's the difference between antidepressants?,"There are many different
types of antidepressant medications, and they each work in different ways.
Antidepressants are divided into “classes” based on what they do and which chemical
messengers in the brain (called neurotransmitters) they are thought to influence.
Each class may contain several different medications, which each have slightly
different ways of working. Below, you’ll find common classes and examples of common
medications. The first name is the generic name and name in brackets is the brand
name.
SSRIs or selective serotonin reuptake inhibitors: fluoxetine (Prozac), paroxetine
(Paxil), citalopram (Celexa), escitalopram (Cipralex), and sertraline (Zoloft)
SNRIs or serotonin and norepinephrine reuptake inhibitors: venlafaxine (Effexor)
and duloxetine (Cymbalta)
NDRIs or norepinephrine-dopamine reuptake inhibitors: bupropion (Wellbutrin and
Zyban)
NaSSAs or noradrenergic and specific serotonergic antidepressants: mirtazapine
(Remeron), which can also be classed as a TeCa or tetracyclic antidepressant
SARIs or serotonin antagonist and reuptake inhibitors: trazodone (Desyrel)
There are other classes of antidepressants (such as MAOIs or triclycics) that are
much older and have more side effects or restrictions. They are usually prescribed
when newer antidepressants don’t work. Other medications such as lithium, thyroid
medication, or antipsychotics may also be prescribed, often in combination with an
antidepressant to boost its effect. Antidepressants are not only used to treat
depression—they may be prescribed to treat other illnesses like anxiety disorders.
Only medical doctors like family doctors or psychiatrists can prescribe
antidepressants. If your doctor recommends that you consider antidepressants, keep
in mind that most people have to try a few different options before they find the
right medication. It can be a frustrating process, especially when you feel unwell,
but it’s important to find something that works for you! Side effects and benefits
can vary significantly between different people, and it’s difficult to predict how
a medication might work without trying it out first. Everyone responds to them
differently. It’s very important to have ongoing discussions with your health care
team regarding your medication so you can bring up any problems or concerns—or even
ask more about how your particular antidepressant works."
1043721,I received a diagnosis but I don’t think it’s right. What can I do?,"If
possible, bring up your concerns with the professional who provided the diagnosis.
That way, the professional can answer your questions and you can better understand
their decision.
If that doesn’t resolve the situation or a follow-up appointment isn’t possible,
you can ask for a second opinion. A second opinion is an assessment from a
different professional. This can give you better understanding of what’s going on
and what to do about it. Second opinions are common when it comes to major health
decisions—you won’t hurt anyone’s feelings and your doctor will try to accommodate
reasonable requests for a second opinion. Talk to your family doctor (or go to a
walk-in clinic) to discuss your options and get a referral to a different program
or health professional, if needed.
For more how to get a second opinion, see HealthLinkBC’s factsheet at
www.healthlinkbc.ca.
For general tips on managing a diagnosis of a mental illness and working well with
health care professionals, see HeretoHelp’s Managing a Mental Illness series."
8471978,I was prescribed an antidepressant or other psychiatric medication but I
don’t think it’s working. What can I do?,"If you’re concerned about your
medications, it’s important to talk with the doctor or psychiatrist who prescribed
your medications. While it can take a few weeks to really see improvements with
many antidepressants, it’s still a good idea to talk to your doctor about what to
expect.
Talk to the doctor that prescribed your medication if you experience symptoms or
side effects that are distressing you. If you want to talk to a trusted
professional about the most common side effects, call your pharmacist. You can
reach a pharmacist by phone after-hours by calling 811.
It’s also best not to stop taking the medication or changing the dose on your own
without first talking to a health care provider. While it might be tempting to stop
taking your medication when you start feel better, it’s important to follow your
doctor’s instructions.
In some cases, people can have an allergic reaction to a medication. Some
reactions are not serious, like a rash. In these cases, you can call the pharmacist
or call 811 to reach help after-hours. If you have a serious reaction like
difficult breathing, dizziness, or confusion, call 911 right away.
When you start a new medication, your pharmacist will give you a printout with
information like side effects, signs of an allergic reaction, how long it might
take to work, and other information. It’s good information to keep on hand, but it
isn’t always easy to read. When you pick up your medication, you can ask the
pharmacist to go over the information with you so you understand what you should
look for.
If a particular antidepressant or psychiatric medication just isn’t working for
you, there are many different options! Unfortunately, finding the right medication
can take some trial and error. Different people can have very different experiences
with the same medication, and often you need to try something to see if it works
(or doesn’t work) for you. This can be a frustrating process, especially when you
want to start feeling better, but it’s important to keep trying and work with your
doctor so you understand your options. Many people feel intimidated talking to
health professionals, but it’s important to share information so you both
understand what’s going on and can make good, informed decisions about your health
care. Some people also feel embarrassed talking about symptoms or side effects like
changes in sex drive or digestion, but its important information for your doctor
(and they know that changes in sex drive or digestion are common concerns). You can
find strategies, including a mood journal, to help you work with doctors and other
health care providers in our Working With Your Doctor toolkit."
2746837,An adult in my life seems ill and won’t find help. What can I do?,"It’s
difficult when an adult child, sibling, parent, friend, co-worker, or other
important person is struggling or behaving in ways that are causing harm. This can
be a tricky situation—you want to help, but most adults are responsible for their
own care.
There are two important points to think about. First, diagnosing a health
condition, especially when symptom-checking is so easy online, can be dangerous.
Diagnosis is still always best left to professionals who can look at the whole
picture. Remember, too, that the person you care about may have a very different
idea of what’s causing their difficulties and what the negative impacts are on
their life. Second, except in rare cases, the person being treated needs to be an
active player in their own recovery to continue with their treatment, just as they
would for any other health problem. If the vast majority of cases, you cannot do
this work entirely for them—and trying to do so may damage your relationship.
Be honest about your concerns, the impacts you are seeing that worry you, listen
to their point of view and work together to find a solution that works for
everyone, even if it means a compromise. You may want to offer to go with them to
an appointment, encourage them to do an online screening self-test, or involve
someone else close to them who may be similarly concerned and may have more
influence in encouraging them to notice changes and seek help. Because you may be
feeling frustrated and helpless, it’s important to get care and support for
yourself during this time, especially if you’re very close to the person you’re
worried about.
In serious situations, the BC Mental Health Act allows someone to be held for a
period of time for psychiatric assessment without their consent if they are at risk
of harming themselves or others. While it’s necessary in some situations to get
someone the care they need, it can be traumatic for everyone involved. For more on
the BC Mental Health Act, see the Guide to the Mental Health Act."
5640861,I’m worried about my child or teenager. Where can I find help?,"It can be
hard to figure out what to do if you’re concerned about a young person in your
family. Many people start by talking with their family doctor. If you don’t have a
family doctor, you can find a doctor through the College of Physicians and Surgeons
of BC. You can also visit a walk-in clinic. Depending on the situation, your family
doctor may offer everything you need. If your child needs more specialized
services, such as psychiatry services, your family doctor needs to make a referral
for your child. Many family doctors can also recommend community services or
supports in your community. Learn more about the role of family doctors in the info
sheet What to Expect from Your Family or Walk-In Clinic Doctor.
If your child’s difficulties affect their performance or behaviour at school, the
school may be involved. If your child’s school has a counsellor, talk to them about
services you can access through the school. School counsellors can also suggest
community services. See the info sheet What to Expect from Your Child's School.
Kelty Mental Health Resource Centre offers information, resources, peer support,
and system navigation to children, youth, and families experiencing mental health
or substance use challenges. Their Help Finder tool and help you navigate the
mental health system. Kelty Mental Health is based at BC Children’s Hospital in
Vancouver, but they support young people and their families across the province.
Institute of Families for Child and Youth Mental Health advocates for healthy
young people and family support. They offer resources and education events across
BC.
The Canadian Mental Health Association’s BC Division offers Confident Parents:
Thriving Kids, a phone-based education and support program to help parents or
caregivers manage mild to moderate behaviour problems for children ages 3 to 12.
This program is free, but it requires a doctor’s referral.
You may also want to check out these resources from HeretoHelp on child and youth
mental health and substance use:"
3393534,Someone I care about has a brain injury. Where can I find more
information?,"A brain injury itself isn’t the same as a mental illness, though
someone who experiences a brain injury may also experience mental health problems.
These mental health problems may stem from the injury itself or from thoughts
around the injury (like feelings of loss, anger, or frustration when quality of
life changes). In some cases, mental health challenges may not be related to a
brain injury at all. The good news is that mental health problems are treatable,
even if you or someone you care about has experienced a brain injury. It may be
helpful to find a service provider who is familiar with both brain injuries and
mental health.
For more information and support, visit the BC Brain Injury Association. You can
also find local and regional groups and organizations in BC through the Brain
Injury Association of Canada."
3839472,Someone I love has been diagnosed with depression. How can I help?,"We
naturally want to help a loved one who isn’t feeling well. How we can or should
help may seem fairly obvious when a loved one experiences a physical health
problem, but many people say they’re not sure how to best help when a loved one
experiences a mental illness like depression. Here are some tips:
You don’t have to understand exactly what someone else is experiencing, you just
need to recognize that it’s a difficult experience. You can try something like, “I
can see that this experience or these symptoms are really painful for you,” or,
“I’m sorry to hear that you’re feeling unwell.” If you have experienced depression
yourself, you might say, “I know how you feel.” Just remember that everyone
experiences illnesses like depression differently, and empathy is about recognizing
the impact of the illness, not comparing symptoms.
You don’t have to be an expert, but learning more about depression can help you
understand what’s going on (and maybe dispel some of the unhelpful myths around
depression). Our Depression info sheet is a great place to start, and we have a
list of resources at Q&A: Where can I learn more about depression?
Sometimes talking about problems or concerns can really help—in fact, many people
who experience a mood disorder say that they just want to be heard. It’s important
to understand that talking about something difficult like experiences of depression
can be very hard for your loved one. You cannot force them to talk about it, but
you can invite them to, and create safe and quiet spaces to talk. If a loved one
opens up to you, listen actively—that is, without distractions like your phone or
the TV. Really pay attention to what they have to say. Listen with empathy and
without judgement. Even if you don’t understand the problem or see the problem in a
different way, your main concern is the distress or difficult feelings your loved
one is experiencing. You can find in-depth tips on listening and communicating well
in Module Three of the Family Toolkit. Some people are not ready to talk about
everything at once, or at all. That’s okay! Respect your loved one’s boundaries and
let them tell you what they’re ready to talk about.
Even when you have the best intentions, unsolicited advice can be unhelpful. You
likely can’t fix the problem, and you may not know the whole story. If you’d like
to share what worked for you in a similar situation, you can ask if the other
person would like to talk about strategies that worked for you.
Different people need different things—don’t assume you know what’s best! Some
people need emotional help, like someone they can talk with. Other people may have
a good relationship with a counsellor or other professional, but they might need
practical help, like help around the house or help sticking to their treatment
plan. And others may simply want to be included in some social events. By asking
what a person needs, you may also be less tempted to give advice.
When people experience an episode of depression, they can have a lot of very
negative thoughts and feelings. This can take a real toll on others. It’s a good
idea to seek support for yourself—there are support groups just for family members
and friends. The BC Schizophrenia Society has a directory of family support groups
around BC for any mental illness.
If your loved one isn’t happy with their treatment or would like to try a
different option, you can also help them seek different resources or services. You
can find general advice in the Ask Us section of HeretoHelp. To find local
services, call the BC Mental Health Support Line at 310-6789 (no area code) or
email us.
This is very important! You are not responsible for your loved one’s treatment
(unless your loved one is your child under 19)—but you can support them as they
work towards recovery. In most cases, your loved one’s treatment and recovery plans
are their choice—you are there to offer support and encouragement.
In order for any treatment to work, your loved one needs to be actively involved.
Forcing or threatening treatment generally doesn’t work and will only hurt everyone
involved. In most cases, anyone 19 years of age and older is free to make their own
choices. And their choices may include refusing treatment or choosing a treatment
you disagree with. It’s important to be respectful and keep honest communication
open between you. You can learn more about dealing with this situation in Ask Us:
An adult in my life seems ill and won’t find help. What can I do?
If your loved one says that they have thoughts of ending their life, it’s
important to take action. Call 1-800-SUICIDE (1-800-784-2433) at any time or
message online at www.crisiscentrechat.ca between noon and 1am. If you think your
loved one is in immediate danger, you can always call 911 or go to a hospital
emergency room."
3055896,Someone I love has been diagnosed with schizophrenia. How can I help?,"We
naturally want to help a loved one who isn’t feeling well. How we can or should
help may seem fairly obvious when a loved one experiences a physical health
problem, but many people say they’re not sure how to best help when a loved one
experiences a mental illness like schizophrenia. Here are some tips:
You don’t have to be an expert in schizophrenia, but learning more can help you
understand what’s going on. There are a lot of myths about schizophrenia, so it’s a
good idea to find some trustworthy resources. Our Schizophrenia info sheet is a
great place to start. You can also find a lot of information from the BC
Schizophrenia Society.
Sometimes talking about problems or concerns can really help. It’s important to
understand that talking about something difficult like experiences of schizophrenia
can be very hard for your loved one—and the symptoms of schizophrenia can also make
conversations difficult. If a loved one opens up to you, listen actively—that is,
without distractions like your phone or the TV. Really pay attention to what they
have to say. Give them time to finish their thoughts, even if it takes a bit longer
than usual. Listen with empathy and without judgement. Even if you don’t understand
the problem or you see the problem in a different way, your main concern is the
distress or difficult feelings your loved one is experiencing. You can find in-
depth tips on listening and communicating well in Module Three of the Family
Toolkit. Some people are not ready to talk about everything at once, or at all.
That’s okay! Respect your loved one’s boundaries and let them tell you when they’re
ready to talk.
Symptoms of schizophrenia like hallucinations (sensations that aren’t real, like
hearing voices) or delusions (beliefs that can’t be true, like believing that you
are being followed by a spy) can take some time to stop even when people are
receiving treatment and following their treatment plan. As a group, these very
distressing symptoms are called psychosis. Many people have a hard time responding
to a loved one’s hallucinations or delusions. It’s best to avoid arguing about
these experiences. Remember that delusion are symptoms of schizophrenia—they are
not thoughts that you can talk someone out of. Telling someone that their
experiences aren’t real or aren’t true doesn’t help when the experiences feel very
real to that person! A better approach is to empathize with the feelings that
hallucinations or delusions bring up—without confirming or denying the
hallucination or delusion. For example, if a loved one is frustrated or upset when
they hear voices, it isn’t helpful to say something like, “You’re okay! It isn’t
real. I don’t hear anything.” Instead, you might say, “I can only image how
upsetting that voice must be. I can see the voice makes you feel scared.” Know that
with good treatment and support, symptoms like hallucinations and delusions become
much easier for people to manage and lose importance.
Ask how you can help. When people experience a serious mental illness like
schizophrenia, they may want to plan how they can take action if they start to feel
unwell again, especially if they have dependent children. These plans, such as
advanced directives or Ulysses Agreements, are made when a person feels well and
are meant to communicate their wishes to loved ones and their care team. Ask your
loved one if they have a plan in place so you know what they need if they need
help. If you’d like to learn more about planning for care, see the BC Schizophrenia
Society.
If a loved one is experiencing an episode of psychosis or is recovering for an
episode of psychosis, they might need extra help. For example, people who are
actively experiencing hallucinations or delusions might need a lot of personal
space and feel uncomfortable being around a lot of people or even making eye
contact. When people are recovering from an episode of psychosis, they may need a
quiet space and a lot of rest. Sometimes people can get back into their usual
routines fairly quickly, while other times it may take a lot of time (and effort)
to get back into routines. Keep in mind that too much help can be a bit
counterproductive. It may well be faster and easier for you to take care of your
loved one’s tasks or chores yourself, but rebuilding activity and confidence are a
big part of recovery. Encourage and support your loved one as they take on daily
responsibilities, and let them tell you when they need extra help.
Schizophrenia can be a difficult illness—for everyone. During episodes of
psychosis, your loved one may experience frightening sensations that you can’t
understand. They may act in ways that you don’t understand. Other symptoms of
schizophrenia can make it hard for people to express emotions or feelings,
communicate clearly, or seem interested in others. It’s important to know that
these are symptoms of an illness. They are no one’s fault, but they can still be
hard to cope with. Consider reaching out to a family and friends support group for
your own support. The BC Schizophrenia Society has a directory of groups around BC
at www.bcss.org/monthly-meetings-calendar/.
As a family member, it’s important to take care of yourself. Try to maintain your
regular schedule and activities, such as your exercise routine and hobbies. Ask
another family member or good friend to provide help with caregiving, especially in
the early days of your loved one's illness. If you need help balancing time for
self-care with caregiving duties, check out the BC Schizophrenia Society’s Family
Respite Program.
Try to maintain your friendships or the network of people that you have in your
life. These will later become important supports as your loved one recovers.
Educate them and update them on your loved one's recovery. People are sometimes
afraid to ask questions about schizophrenia and this will put them at ease.
This is very important! You are not responsible for your loved one’s treatment
(unless your loved one is your child under 19), but you can support them.
Schizophrenia can make it difficult for people to make and go to appointments and
follow their treatment plan. With your loved one’s permission, you may choose to
help by reminding them of appointments, taking them to appointments, or whatever
helps in your situation. If your loved one isn’t happy with their treatment or
would like to try a new approach, you can encourage them to talk with their care
team, like their doctor or mental health team—it can be dangerous to stop or change
a treatment without a doctor’s support.
Treatment can be a difficult area for loved ones. It’s hard to see someone you
love in pain. You might be scared of the things your loved one is experiencing. You
want to help. But in order for any treatment to work, your loved one needs to be
active in their care. Forcing or threatening treatment generally doesn’t work (or
if it does, in the case of an emergency, only for a short time) and can often hurt
everyone involved. In most cases, anyone 19 years of age and older and not at risk
of harm is free to make their own choices. And their choices may include refusing
treatment or choosing a treatment that you disagree with. It helps everyone if you
can be respectful and keep honest communication open between you. You can learn
more about dealing with this situation in Q&A: An adult in my life seems ill and
won’t find help. What can I do?.
If you think your loved one is at risk of harming themselves or others and they
refuse help, it is possible to have them evaluated by a psychiatrist under the
Mental Health Act. This process may involve police and other first responders, and
it can be a difficult and stressful process for everyone. But it can also be a
necessary step if someone is in danger. You can learn more about the Mental Health
Act in the info sheet Families Coping with a Crisis and you can find the Guide to
the Mental Health Act at
www.health.gov.bc.ca/library/publications/year/2005/MentalHealthGuide.pdf. For a
more in-depth discussion of the Mental Health Act, see a video with lawyer and
health law consultation Gerrit Clements.
If your loved one says that they have thoughts of ending their life, it’s
important to take action. Call 1-800-SUICIDE (1-800-784-2433) at any time or
message online at www.crisiscentrechat.ca between noon and 1am. If you think your
loved one is in immediate danger, you can always call 911 or go to a hospital
emergency room."
4200873,I’m a young person and one of my parents has a mental illness. What can I
do?,"Someone else’s illness is not your fault. You also can’t control how someone
else feels, their illness, or the things they do or say. What you can do is take
care of yourself.
Learning more about your parent’s illness can make it a bit easier to understand
what they experience. On this website, you can find easy-to-read booklets on mental
illnesses as well as longer info sheets on many different mental illnesses. You can
also find information for young people from the Centre for Addiction and Mental
Health.
It’s important to take care of yourself, too! A lot of people have a big mix of
feelings when a parent isn’t well. You might feel angry, embarrassed, scared, or
many other things. These feelings and experiences can have a big impact on the way
your think about yourself and other people. When you’re on an airplane and the
flight attendants go through the safety demonstration, they tell you to put your
own oxygen mask on before your help other people. That’s because it’s hard to help
someone else if you aren’t well yourself. Here are some programs specifically for
young people:
Kids in Control Support Group Program from the BC Schizophrenia Society helps
children and youth ages 8-18 understand mental illnesses, cope with challenges, and
take care of their own health and well-being. If Kids in Control is not currently
available at your local branch, your branch can order materials so you can work
through them on your own.
Super Saturday Club from CMHA Vancouver-Fraser is a free recreation group for
children and youth ages 8-17 who have a parent that experiences a mental illness.
To learn more, visit www.vancouver-fraser.cmha.bc.ca.
If you’re having trouble coping with something going on at home, ask for some
help! Here are some places you can go:
A teacher or counsellor at school
An adult you trust, like a friend’s parent or another family member
Kids Help Phone: visit www.kidshelpphone.ca to learn about taking care of yourself
and chat with a counsellor, or call 1-800-668-6868 to talk with a counsellor
YouthinBC: Visit www.youthinbc.com to chat with a trained volunteer (noon-1.00am
Pacific Time)
BC Mental Health Support Line: If you ever need to talk to someone or you’d like
to see what kind of resources are in your community, call 310-6789 (no area code)
at any time"
1337085,"I have thoughts of suicide, or someone I care about is talking about
suicide. What should I do?","If you need to talk to someone or you aren’t sure how
to help someone you care about, call 1-800-SUICIDE (1-800-784-2433) at any time. Or
type your concern using live chat (like texting online) at www.crisiscentrechat.ca
between noon and 1am. They can help you, and they can suggest good local resources.
If you’re at risk of harm or think someone else is in danger and you need help
right now, call 911.
It’s scary to have thoughts of suicide or hear that someone you can care about has
thoughts of suicide. Thoughts of suicide don’t mean that someone will end their
life, but it’s a sign that they need extra help or support. If you have thoughts of
suicide, it’s important to talk with your doctor or mental health service provider.
If you’re supporting someone else, encourage them to seek help.
Coping With Suicidal Thoughts is a good resource to help you understand and manage
difficult feelings.
Our info sheet on suicide has information on suicide, helping someone else, and
finding help. What is Suicide? is a booklet with audio in plain language for lower
literacy readers.
 The Centre for Suicide Prevention has many resource toolkits on suicide for
different audiences, including people serving in the military, young people, teens,
older adults, Aboriginal community members, and LGBT community members."
2447683,"Cannabis is legally allowed to 19+ but there are doctor groups saying it’s
potentially harmful to age 25. Any use or certain use? What’s myth and what’s fact?
If I’m a parent, what should I tell my young adult?","Using cannabis has the
potential for benefits and harms. Young people use cannabis, like other
psychoactive drugs, to feel good, to feel better, to do better or to explore.
Trying cannabis out of curiosity, as an experiment, or while socializing with
friends, is related to moderate use and lower potential for harm. Using cannabis to
cope with daily life, deal with unpleasant feelings, or fit in with a social group
has higher potential for harm. This is because dealing with these kinds of issues
is associated with frequent and heavier use, less thought about potential harms and
little consideration of alternatives for coping such as talking with a parent or
trusted adult or physical activity with friends.
Evidence suggests that the younger a person is when they start using cannabis and
the more often they use, the greater the potential for harms. The legal age to use
cannabis in BC is 19. However, our brains do not finish developing until about age
25. Delaying cannabis use until early adulthood may reduce potential harmful
effects on the brain.
Some young people, especially those with many factors predisposing them to serious
and persistent mental health issues, should probably not use cannabis. Cannabis has
been associated with an increased risk for psychosis and schizophrenia in this
small group of people. Some people with serious mental health issues have also
reported that using cannabis has helped them cope with their illness by helping
them feel less anxious or stressed. As in most situations, balancing potential
benefits and harms of using cannabis will be key for young people who have serious
mental health concerns.
Mixing drugs, such as cannabis and alcohol, can also increase the possibility of
experiencing harms. Intoxication may be more intense and long lasting and the young
person may not appreciate how impaired they are. We often suggest, “Not too much,
not too often, and only in a safe context” as a simple way to gauge your use of any
psychoactive substance.
As a parent or caring adult, an open respectful relationship with a young person
is one of your best resources and ways to prevent harms from substance use. Letting
the youth know they can approach you at any time to talk about cannabis, other
substances, or anything else of concern to them, says they matter to you and you
are ready to listen and engage in dialogue with them. This is a great place to
begin addressing anything that might come the young person’s way in life!
The Canadian Institute for Substance Use Research, formerly CARBC, is a member of
the BC Partners for Mental Health and Addictions Information. The institute is
dedicated to the study of substance use in support of community-wide efforts aimed
at providing all people with access to healthier lives, whether using substances or
not. For more, visit www.cisur.ca."
7995219,What's the difference between mental health and mental illness?,"‘Mental
health’ and ‘mental illness’ are increasingly being used as if they mean the same
thing, but they do not. Everyone has mental health, just like everyone has health.
As the World Health Organization famously says, “There is no health without mental
health.” In the course of a lifetime, not all people will experience a mental
illness, but everyone will struggle or have a challenge with their mental well-
being (i.e., their mental health) just like we all have challenges with our
physical well-being from time to time.
When we talk about mental health, we’re talking about our mental well-being: our
emotions, our thoughts and feelings, our ability to solve problems and overcome
difficulties, our social connections, and our understanding of the world around us.

A mental illness is an illness the affects that way people think, feel, behave, or
interact with others. There are many different mental illnesses, and they have
different symptoms that impact peoples’ lives in different ways.
 Health isn’t like an on/off switch. There are different degrees of health. People
move on a continuum ranging from great or good health to so-so health to poor
health to illness or disability. For example, some people have good health and have
no problems going about their lives. Some people experience serious health
problems, and their poor health has a very negative impact on their life. Some
people have serious health problems that last for a long time, and others have
serious health problems that resolve very quickly. Many people fall somewhere in
the middle—they’re generally in good health, though the occasional problem may come
up. Mental health is the same way.
Just as someone who feels unwell may not have a serious illness, people may have
poor mental health without a mental illness. We all have days where we feel a bit
down, or stressed out, or overwhelmed by something that’s happening in our lives.
An important part of good mental health is the ability to look at problems or
concerns realistically. Good mental health isn’t about feeling happy and confident
100% of time and ignoring any problems. It’s about living and coping well despite
problems.
Just as it’s possible to have poor mental health but no mental illness, it’s
entirely possible to have good mental health even with a diagnosis of a mental
illness. That’s because mental illnesses (like other health problems) are often
episodic, meaning there are times (‘episodes’) of ill health and times of better or
good health.
With the right supports and tools, anyone can live well—however they define well—
and find meaning, contribute to their communities, and work towards their goals."
2903196,Where can I find more information about depression?,"Our info sheets on
mood disorders, bipolar disorder, and depression offer information on mood
problems, treatment options, and resources in BC. We also offer What is Depression?
It’s a booklet with audio in plain language for lower literacy readers. You can
take a screening self-test for depression (and other mental health concerns). The
adult depression tool also screens for signs of bipolar disorder.
If you want to go beyond the basics, our Managing Depression series can help you
deal with a diagnosis of depression, work with doctor, and prevent relapse of
depression. You’ll also find many experiences and perspectives around depression—
reading personal stories can help you feel less alone."
4893447,What’s the difference between anxiety and an anxiety disorder?,"Anxiety is
a normal reaction to many different kinds of events and situations in our lives.
Anxiety is one of our internal warning systems that alerts us to danger or other
threats and prepares our bodies to fight back or get out of a dangerous situation.
(Scientists call this the ‘fight, flight, or freeze’ response.)
A manageable amount of anxiety from time to time can be helpful. For example, it
can motivate you to prepare for a test a school or finish a task at work. Even
happy events like moving to a new home or celebrating an important milestone can
bring up anxiety—all of this is just part of being human.
Anxiety is a problem when it becomes overwhelming or unmanageable and it comes up
unexpectedly. Anxiety disorders are mental illnesses that have a big impact your
life. People may avoid going about their daily lives in order to avoid anxiety.
They may experience a lot of uncomfortable physical sensations and physical health
problems. Many people say that they know their anxiety isn’t based in reality, but
they feel ‘trapped’ by their thought and feelings. Anxiety disorders can be
treated. It’s important to seek help if you’re concerned about anxiety in your
life.
Normal anxiety...
Is related to a specific situation or problem
Lasts only as long as the situation or problem/p>
Is proportional to the situation or problem/p>
Is a realistic response to a realistic problem or situation/p>
When someone experiences an anxiety disorder...
Anxiety may come up unexpectedly, for seemingly no reason
The anxiety response to a situation or problem may be much stronger that they
would expect
 They may experience a lot of unrealistic anxiety, such as fear of a situation that
likely will never happen
Anxiety may last for a long time, even when the situation or problem has been
resolved
Anxiety may feel impossible to control or manage
They may avoid situations or things that they believe to trigger anxiety symptoms
Here’s an example of normal anxiety and an anxiety disorder. Many people are a bit
nervous about flying, which is a totally normal reaction. Yet, if they have to
travel for work, they can can get on a plane without any problems. Someone with an
anxiety disorder, on the other hand, may not be able to travel to the airport—even
if it puts their job in jeopardy.
*Formerly classified as an anxiety disorder and currently classified as Trauma-
and Stressor-Related Disorders
**Formerly classified as an anxiety disorder and currently classified as
Obsessive-Compulsive and Related Disorders"
8612349,What's the difference between anxiety and stress?,"Stress and anxiety are
often used interchangeably, and there is overlap between stress and anxiety. Stress
is related to the same ‘fight, flight, or freeze’ response as anxiety, and the
physical sensations of anxiety and stress may be very similar.
The cause of stress and anxiety are usually different, however. Stress focuses on
mainly external pressures on us that we’re finding hard to cope with. When we are
stressed, we usually know what we’re stressed about, and the symptoms of stress
typically disappear after the stressful situation is over.
Anxiety, on the other hand, isn’t always as easy to figure out. Anxiety focuses on
worries or fears about things that could threaten us, as well as anxiety about the
anxiety itself. Stress and anxiety are both part of being human, but both can be
problems if they last for a long time or have an impact on our well-being or daily
life."
6062232,What's the difference between sadness and depression?,"Sadness is a normal
reaction to a loss, disappointment, problems, or other difficult situations.
Feeling sad from time to time is just another part of being human. In these cases,
feelings of sadness go away quickly and you can go about your daily life.
Other ways to talk about sadness might be ‘feeling low,’ ‘feeling down,’ or
‘feeling blue.’ A person may say they are feeling ‘depressed,’ but if it goes away
on its own and doesn’t impact life in a big way, it probably isn’t the illness of
depression.
Depression is a mental illness that affects your mood, the way you understand
yourself, and the way you understand and relate to things around you. It can also
go by different names, such as clinical depression, major depressive disorder, or
major depression. Depression can come up for no reason, and it lasts for a long
time. It’s much more than sadness or low mood. People who experience depression may
feel worthless or hopeless. They may feel unreasonable guilty. Some people may
experience depression as anger or irritability. It may be hard to concentrate or
make decisions. Most people lose interest in things that they used to enjoy and may
isolate themselves from others. There are also physical signs of depression, such
as problems with sleep, appetite and energy and unexplainable aches or pains. Some
may experience difficult thoughts about death or ending their life (suicide).
Depression lasts longer than two weeks, doesn’t usually go away on its own, and
impacts your life. It’s a real illness, and it is very treatable. It’s important to
seek help if you’re concerned about depression."
9045344,What is dysthymia or persistent depressive disorder?,"Dysthymia, now called
persistent depressive disorder or PDD, is a mood disorder. It is related depression
(major depressive disorder). The difference between the two is in the number of
symptoms and the amount of time that they last. Someone diagnosed with PDD would
experience two to four of the symptoms below for at least two years with no periods
of wellness during that time, while someone diagnosed with major depressive
disorder would experience five or more of the symptoms below for at least two
weeks.
Symptoms of PDD include:
 There is a myth that PDD is not as severe an illness as major depressive disorder,
but research shows that the disability of the illness, like the ability to work
productively and enjoy hobbies, may be as severe in PDD as it is in major
depressive disorder. As PDD involves a smaller number of symptoms that last for a
very long time, many people begin to assume PDD is just part of their personality
rather than an illness that can be effectively treated. So you should most
certainly talk to a doctor or mental health professional if you think you might
have PDD."
9020440,What is cyclothymic disorder?,"Cyclothymic disorder is a subtype of bipolar
disorder. Much like bipolar disorder, the symptoms of cyclothymia include three or
more symptoms of hypomania, and five or more symptoms of depression. Like bipolar
disorder, people may experience wellness between episodes of hypomania and
depression.
Symptoms of hypomania include:
Symptoms of depression include:
Talk to a doctor or mental health professional if you think you might have
cyclothymic disorder."
5819325,What does rapid cycling mean?,"Rapid cycling means that someone diagnosed
with bipolar disorder (or depression) experiences four or more episodes of
depression and/or mania in one year.
Rapid cycling can happen any time someone experiences bipolar disorder—about 10-
20% of people diagnosed with bipolar disorder experience rapid cycling at some
point. In many cases, rapid cycling eventually goes away on its own and people
return to a pattern of longer and less frequent episodes."
4816493,Where can I find information and help for borderline personality
disorder?,"Borderline personality disorder or BPD is a treatable illness. It’s made
up of five groups of symptoms around behaviours, emotions, relationships, sense of
identity, and awareness. You can read our info sheet on borderline personality
disorder. We also have an entire issue of Visions Journal on BPD, where you’ll find
information on treatments and support and personal stories from people who are
managing BPD and living well.
The Borderline Personality Disorder Society of BC offers a support group in
Victoria and a resource library, and they have a listing of services in BC.
In Vancouver, the DBT Centre of Vancouver offer dialectical behaviour therapy
(DBT) ad specializes in helping people who experience BPD. The offer individual,
group, and family counselling, and they have a useful blog on DBT skills.
There are several good, helpful books available now, including:"
9178453,What is schizoid personality disorder?,"A personality disorder is a pattern
of thoughts, feelings, and behaviours that last for a long time and causes some
sort of problem or distress.
Schizoid personality disorder or SPD affects social interactions and
relationships. People with SPD may have a hard time relating to others and showing
emotions. They may avoid close relationships and prefer to spend their time alone,
seeming distant even to close family members. Many people don’t respond to strong
emotions like anger, even when others try to provoke them. On the outside, people
with SPD may seem cold or aloof, showing little emotion.
While they have a similar name, schizoid personality disorder isn’t the same as
schizophrenia.
Schizoid personality disorder is believed to be relatively uncommon. While some
people with SPD may see it as part of who they are, other people may feel a lot of
distress, especially around social interactions. Some medications may help people
manage symptoms and psychotherapy may help people build new skills and improve
relationships.
To find help for schizoid personality disorder, talk to your family doctor, find a
psychologist through the BC Psychological Association, or call 811 to talk to a
HealthLink BC navigator."
9679704,What is antisocial personality disorder?,"A personality disorder is a
pattern of thoughts, feelings, and behaviours that last for a long time and causes
some sort of problem or distress.
 Antisocial personality disorder or ASPD affects the way people think about the
rights of others. Someone with ASPD may disregard laws or expectations, lack
remorse when they hurt others or break the law, make reckless decisions, and
believe they are superior to others. People may see someone with ASPD as overly
dramatic, impulsive, manipulative, and deceitful. Some people may appear charming,
at least on the surface. Like all mental illnesses, antisocial personality disorder
is a spectrum. Some people may only occasionally act out, while others may break
the law often and spend a lot of time in the criminal justice system.
ASPD is only diagnosed in adults, but people with ASPD start to have problems with
conduct or antisocial behaviours at a young age. They may be diagnosed with conduct
disorder during childhood.
Treatment for antisocial personality disorder, usually psychotherapy, can help
reduce the harms of ASPD and help people build empathy towards others. ASPD is
treatable and it may improve as a person approaches middle age.
All of us have hurt someone else or acted without thinking of others' needed. It’s
important to remember that antisocial personality disorder is an enduring pattern
around lack of empathy and lack of remorse. Only a doctor or mental health
professional can diagnose illnesses like ASPD.
To find help for antisocial personality disorder, talk to your family doctor, find
a psychologist through the BC Psychological Association, or call 811 to talk to a
HealthLink BC navigator."
9167296,What is obsessive-compulsive personality disorder?,"A personality disorder
is a pattern of thoughts, feelings, and behaviours that last for a long time and
causes some sort of problem or distress.
Obsessive-compulsive personality disorder or OCPD is about control. People with
OCPD have very inflexible thinking and expect everything to be ordered, perfect,
and done their ""correct"" way. This happens at the expense of other important
things in life, including relationships with others. Work can take priority over
every other part of life, too, and people with OCPD may seem excessively dedicated,
but may be unable to complete tasks due to perfectionism. They may struggle to
delegate and may distrust other people’s contributions. People with OCPD may not
tolerate uncertainty and may have a very rigid understanding of the world—something
is either right or wrong. They may also have a hard time spending money on
themselves or others, and they may experience hoarding, the inability to throw away
items from their homes. The conflict between the desire for neatness or order and
the inability to throw things out may cause a lot of anxiety.
While obsessive-compulsive personality disorder and obsessive-compulsive disorder
(OCD) have a similar name, they are not the same illness. People with obsessive-
compulsive disorder usually understand that their obsessions and compulsions are
illogical and usually experience a lot of distress, even though they may not be
able to stop obsessions or compulsions. Compulsions are an attempt to reduce
anxiety, not to find pleasure. People with obsessive-compulsive personality
disorder may view their thoughts as part of who they are, see their thoughts as
logical, and may find pleasure or benefit in completing compulsive tasks. They may
experience a lot of distress when they can’t achieve control or the perfectionism
they want.
Obsessive-compulsive personality disorder is one of the most common personality
disorders. Treatment may include some combination of psychotherapy, medication, and
self-help strategies. To find help for OCPD, talk to your family doctor, find a
psychologist through the BC Psychological Association, or call 811 to talk to a
HealthLink BC navigator."
9049618,What is binge-eating disorder?,"Binge-eating disorder or BED is a type of
eating disorder. It involves episodes of eating a lot of food in a short amount of
time, past the point of feeling full, and feelings of being out of control or
unable to stop eating. People who experience binge-eating disorder may binge even
when they don’t feel hungry. They may feel temporarily comforted by food, and then
feel depressed, upset, guilty, or ashamed of their eating. As a result, many people
try to keep binge-eating symptoms a secret. You can’t tell if someone experiences
binge-eating disorder just from the way they look or the way they eat around
others.
While a lot of people have the experience of eating too much a few times and
feeling uncomfortable after, people who experience binge-eating disorder experience
many binges for a long period of time.
Binge-eating disorder is treatable. Talk to your doctor or a mental health
professional if you think you might have binge-eating disorder."
7984793,What’s the difference between dissociative identity disorder (multiple
personality disorder) and schizophrenia?,"Sometimes, people confuse dissociative
identity disorder, formerly known as multiple personality disorder, and
schizophrenia. Schizophrenia does mean “split mind,” but the name was meant to
describe the ‘split’ from reality that you experience during an episode of
psychosis, as well as changes in thoughts, emotions, and other functions.
Dissociative identity disorder, on the other hand, does cause a split or fragmented
understanding of a person’s sense of themselves.
Dissociative identity disorder is really more about fragmented identities than
many different personalities that develop on their own. Most people see different
parts of their being as part of the whole person. For people who experience DID,
identity fragments may have very different characteristics, including their own
history, identity, and mannerisms. A key part of DID is dissociation—feeling
detached to the world around you. People who experience DID may have many
unexplainable gaps in their memory, forget information they’re already learned, or
have difficulties recalling things they’ve said or done. Unlike portrayals of DID
on TV or in movies, DID may not be obvious to others, and it can take a lot of time
to come to the diagnosis.
Schizophrenia is a serious mental illness that causes hallucinations (sensations
that aren’t real) and delusions (beliefs that can’t possibly be true, in addition
to other symptoms like jumbled thoughts, jumbled speech, and difficulties
expressing emotions. People who experience schizophrenia may hear or feel things
that aren’t real or believe things that can’t be real, but these aren’t separate
identities."
6085633,What's the difference between psychosis and schizophrenia?,"Psychosis is a
syndrome or group of symptoms. Someone experiencing an episode of psychosis is
having a ‘break’ with reality. Major symptoms of psychosis are hallucinations and
delusions. Hallucinations are sensations that are not real, such as hearing voices
or sounds that aren’t real. Hearing voices is a common hallucination, but
hallucinations can be experiences with any sense—hearing, sight, smell, taste, or
touch. Delusions are strong beliefs that can’t possibly be true. Common delusions
include the belief that someone is following or monitoring you, or the belief that
you have extraordinary powers or abilities. Other symptoms of psychosis include
difficulties concentrating, completing tasks, or making decisions. Thoughts may
feel ‘jumbled’ or confused. Some people have a hard time following conversations or
speaking clearly. Psychosis can even affect the way people move or express their
emotions.
Schizophrenia is a mental illness that causes psychosis, but schizophrenia also
has other symptoms. And it isn’t the only cause of psychosis. In some cases, other
mental illnesses cause psychosis, including depression, bipolar disorder, dementia
and borderline personality disorder. Psychosis may come up during times of extreme
stress, a major lack of sleep, or trauma. People who are using or withdrawing from
certain drugs or medications may experience psychosis. Psychosis may also be caused
by a brain injury, neurological problem, or other health problem. So while
psychosis can be a part of schizophrenia, it can be caused by many other things
too.
Psychosis and schizophrenia are treatable. It’s important to seek help as soon as
possible."
1896541,What are positive and negative symptoms?,"Positive and negative symptoms
are medical terms for two groups of symptoms in schizophrenia.
Positive symptoms add. Positive symptoms include hallucinations (sensations that
aren’t real), delusions (beliefs that can’t be real), and repetitive movements that
are hard to control.
 Negative symptoms take away. Negative symptoms include the inability to show
emotions, apathy, difficulties talking, and withdrawing from social situations and
relationships.
There is also a third group of symptoms, usually called cognitive symptoms. This
includes anything related to thinking, such as disorganized thoughts, memory
problems, and difficulties with focus and attention."
4962901,What is a prodrome?,"Prodrome is a medical term for early signs or symptoms
of an illness or health problem that appear before the major signs or symptoms
start.
Psychosis, a group of symptoms found in disorders like schizophrenia, is one
illness with a specific prodrome. With psychosis, prodrome signs and symptoms start
before full symptoms like hallucinations and delusions appear.
Common symptoms in the prodrome of psychosis include:
These symptoms are found in many other mental illnesses, so it isn’t always clear
at the time if this is a prodrome of psychosis or schizophrenia or something else.
It’s best to seek help whenever you are concerned about your mental health or a
loved one’s mental health. Psychosis and schizophrenia are much easier to manage
and treat when treatment starts early."
6869967,I’m an adult and I think I might have ADHD. What can I do next?,"While we
think of attention-deficit/hyperactivity disorder as an illness that affects
children, it can last into adulthood—and some people aren’t diagnosed until much
later in life.
ADHD is diagnosed like any other mental illness, so your family doctor is a good
place to start. Your family doctor may be able to assess your mental health and
start treatment, if needed, or they may refer you to more specialized mental health
services.
There are a few organizations that can help you find good resources and find some
support:
The Canadian Attention Deficit Hyperactivity Disorder Resource Alliance (CADDRA)
is an organization that supports health professionals who research ADHD, treat and
support people diagnosed with ADHD, and trains professionals. In the ‘Public Info’
section of their website, you’ll find more information on adult ADHD and the
assessment process. You’ll also find extensive resources and recommended
publications.
The Centre for ADHD Awareness, Canada provides education and advocacy for
Canadians who experience ADHD. They have a section on their website for adults,
including information on symptoms and assessments, treatments, ADHD in the
workplace, resources, and a reading list.
CHADD Vancouver offers a monthly support group for adults in the Vancouver area."
4824231,What’s the difference between substance use and addiction?,"People tend to
use the word “addiction” to mean very different things. “I am addicted to shopping”
might mean only that the speaker likes to shop. On the other hand, “He is addicted”
might mean the speaker thinks the other person is completely unable to control his
own behaviour. When people use the word about psychoactive (mind-altering)
substances like alcohol, tobacco, or other drugs, they often assume these drugs are
dangerous and have the power to control human behaviour.
The evidence, however, suggests a quite different picture. While substance use can
clearly contribute to health and social problems, substances can be beneficial for
some people in some situations. Many people celebrate a special occasion with a
nice glass of wine, for example. Some people use tobacco as a powerful symbol in
cultural and spiritual ceremonies. In fact, substances have been used by humans
throughout history for many reasons: to feel good, to feel better, to improve
performance, for cultural/spiritual reasons, and to have new experiences.
Substance use is more complicated than just “good” or “bad.” It’s helpful to think
of substance use along a continuum, from beneficial use to harmful use. Along the
middle of the continuum, substance use may be both beneficial and harmful. You have
an enjoyable night out with friends, but feel a little ill the next day. At the far
end of the continuum, some people develop dependence—they need to continually use
the drug in order to feel normal and will keep using even when that leads to
financial difficulties, problems at home or at work, health problems, or legal
problems.
In general, substance use is a problem when it causes problems for you or others—
and how much use causes problems will be different for different people in
different situations. The reason a person uses a substance influences the risk of
developing problems. For instance, if a person uses a substance to have fun, only
occasional social use may follow. But when a person uses a substance to cope with a
long-term problem such as social anxiety, then more long lasting and intense use
may follow. Managing our risk involves being aware of why we are using and what
impacts our use is having on ourselves and those around us. The wisdom of our
ancestors suggests a guiding principle—not too much, not too often, and only in
safe contexts."
4294616,How can I find help for an alcohol or drug use problem?,"Seeking to make
changes in the way you use substances like alcohol or other drugs? This can be an
important step!
Some people are able to reduce their substance use or quit altogether on their own
or with self-help materials. But most of us need support from other people—family
members, friends, health professionals, or other people struggling with substance
use problems. The right help for you depends on many factors. These include the
type of drug you are using, how much and how often, your health and social
situation and, of course, your own preferences. Getting help doesn’t mean giving up
control of shaping your own path. You are still the one who makes the final
decisions about the type and degree of change you make.
One way to get help is to talk to a doctor you trust and feel comfortable
confiding in. If you aren’t comfortable talking in person, you can also get advice
from a registered nurse (along with advice on programs or services in your area) by
calling HealthLink BC at 8-1-1. Since some drugs are illegal, many people worry
about what might happen if they talk about drug use. It’s important to know that in
most cases, doctors have to protect your privacy—it’s the law.
In BC, the Alcohol and Drug Information Referral Service can help you find
information on treatment options, support groups and other resources throughout the
province. It’s free, confidential, and available 24/7. Call the Alcohol and Drug
Information Referral Service at 1-800-663-1441 or 604-660-9382 in the Lower
Mainland."
4373204,How do I know if I'm drinking too much?,"Sorting out if you are drinking
too much can be complicated. You are unique and your relationship with alcohol is
unique. No one has the same combination of life experiences and influences that you
do. So even though you and your friend may choose to drink, how and why you use
alcohol may be different.
Those of us who drink, seek benefits from alcohol, not difficulties. But sometimes
we start using more, and more often, than makes sense. As a general rule, drinking
alcohol becomes a problem when it negatively affects our life or the lives of
others. Many people imagine this refers to people who consume alcohol “all day
every day.” But even drinking too much on a single occasion can lead to a problem,
for instance making a poor decision such as driving while impaired.
What’s also important to recognize is the potential for negative consequences
related to drinking in various contexts (i.e., places, times and activities) and
over time (e.g., coping with chronic problems). You can get personalized feedback
related to your pattern of drinking as compared to Canada’s Low-Risk Alcohol
Drinking Guidelines via the Alcohol Reality Check screening app. This short, simple
screen can be used by people of all ages.
All alcohol use involves some risk. The reasons people use alcohol can influence
their risk of developing problems. For instance, if a person uses alcohol to
enhance special celebrations, only occasional social use may follow. But when a
person drinks to cope with a long-term problem such as social anxiety, then more
long lasting and intense use may follow.
By reflecting on your pattern of drinking you can manage your risk for immediate
injury or death, your chances for long-term health consequences such as cancer or
heart disease, and your risk of developing habitual patterns of drinking that may
lead to these harms.
Whenever you decide to drink alcohol, it is helpful to know what steps you can
take to ensure that your drinking behaviour is the most rewarding and least harmful
possible. The following are some useful guidelines to consider.
Not too much. Managing how much you drink on a given occasion helps decrease risky
behaviours.
Tip: Drink slowly and alternate between non-alcoholic and alcoholic beverages.
Not too often. Drinking in moderation helps to reduce harms to ourselves and
others over time.
Tip: Keep less alcohol at home and set limits on how much you are going to drink
each week, avoiding drinking on some days.
Only in safe contexts. Making informed decisions about where you drink helps to
minimize alcohol-related harm.
Tip: If going to a bar, stay with a group and choose an establishment that is well
lit and near safe transportation options.
For information on treatment options and resources throughout BC, call the Alcohol
and Drug Information Referral Service at 1-800-663-1441. In Greater Vancouver, call
604-660-9382.
To better understand how substances play a role in your life, visit the You and
Substance Use workbook on the HeretoHelp website.
The Canadian Institute for Substance Use Research, formerly CARBC, is a member of
the BC Partners for Mental Health and Addictions Information. The institute is
dedicated to the study of substance use in support of community-wide efforts aimed
at providing all people with access to healthier lives, whether using substances or
not. For more, visit www.cisur.ca."
7807643,"If cannabis is dangerous, why are we legalizing it?","Cannabis smoke, for
example, contains cancer-causing toxins. However, the risk of developing some
cancers (e.g., mouth, tongue and lung) is less for cannabis smokers than tobacco
smokers, partly because they tend to smoke less than tobacco users. And, while all
drugs have an effect on the brain, the particular properties of the drug influence
the level of risk of harmful consequences. The negative effects of cannabis on the
brain, for example, seem to be less than the effects of some substances such as
alcohol.
Legalizing cannabis provides an opportunity to put in place regulations to
minimize potential harms. The danger of buying and using any illegal drug is that
we can never know for sure what exactly is in it. Cannabis is legal in Canada as of
October 17, 2018. Adults (over age 19 in BC) are now permitted to possess up to 30
grams of cannabis in public. Cannabis is regulated by the Province of British
Columbia and will be sold through the Liquor Distribution Branch. Cannabis will be
tested for quality.
When drugs are produced and obtained inside a regulated system, it is possible for
us to know about the contents and dosage of what we are taking. This helps us
manage the risks. However, it is likely that cannabis will still be available
outside the government system. It is important to know that the quality of cannabis
obtained from a dealer or a friend is unknown and may contain contaminants like
mold, mildew, or fillers that may be toxic.
The legalization of cannabis also provides us with openings to engage in honest
and thoughtful discussions about drug use with our families and communities. When
dealing with complex issues, like cannabis policy, no one has all the answers. But
as community members, we all have thoughts, feelings and experiences around drugs
and drug use to share with each other. Engaging together to explore and share ideas
will help us discover how to manage use, as individuals and communities, in ways
that maximize benefit and minimize harm.
The Canadian Institute for Substance Use Research, formerly CARBC, is a member of
the BC Partners for Mental Health and Addictions Information. The institute is
dedicated to the study of substance use in support of community-wide efforts aimed
at providing all people with access to healthier lives, whether using substances or
not. For more, visit www.cisur.ca."
4352464,How can I convince my kids not to use drugs?,"You can't. But you can
influence their capacity to make good choices in a world where alcohol and other
drugs are available. It's about helping your child develop the skills to assess
what might be helpful in achieving their goals in life. It's also about nourishing
a supportive relationship, so they know where to go with questions or problems.
Opening up a discussion about drugs can help strengthen your relationship with
your child. Inviting and allowing open, honest conversation about drugs (or any
other subject) makes your child know that what they are thinking, feeling and
experiencing matters to you. The goal is to get your child talking and sharing
their thoughts and feelings.
When young people are asked thoughtful, open-ended questions exploring what they
think, it helps them become interested in their own thoughts and behaviour. This
process of self-reflection is part of developing critical thinking skills, a part
of good decision-making. Critical thinking skills are actually an essential part of
reducing the risks related to using drugs. Once young people have considered
something carefully, they are a lot less likely to act out of impulse or in
response to influence.
There is no rule about how or where a conversation about alcohol or other drugs
should start. Even young children know drugs are a part of our culture. They see
people drinking around them and are exposed to drugs on TV and in advertising. This
makes it a subject that can be brought up naturally while getting ready for a
family celebration where alcohol will be present, or if you are planning to visit a
relative who uses tobacco, or while swapping stories at the dinner table about what
happened at work and school that day.
Talking with teens and young adults about drugs as they make choices on the path
into adulthood helps them to develop personal standards, minimize risks and
critically assess popular beliefs about drug use. This can be particularly
important as they transition to the legal age for using alcohol or cannabis and
move out of the family home. While young adults have more independence and more
legal rights, parents can continue to be an important sounding board on which to
try out their thoughts and ideas.
The Canadian Institute for Substance Use Research, formerly CARBC, is a member of
the BC Partners for Mental Health and Addictions Information. The institute is
dedicated to the study of substance use in support of community-wide efforts aimed
at providing all people with access to healthier lives, whether using substances or
not. For more, visit www.cisur.ca."
6521784,What is the legal status (and evidence) of CBD oil?,"Cannabidiol or CBD is
a naturally occurring component of cannabis. It is extracted from the cannabis
plant and often made into an oil for use. CBD is not psychoactive, and does not
produce the ‘high’ of THC (tetrahyrocannabinol), the primary psychoactive component
of cannabis. CBD is legal in Canada and has been used in the treatment of various
medical conditions.
All cannabinoids, including CBD, produce effects in the body by attaching to
certain receptors in the brain or immune system. The human body also produces its
own cannabinoids. It seems that CBD does not attach directly to receptors. Instead,
it directs the body to use more of its own cannabinoids to produce the therapeutic
effects associated with CBD.
Research suggests that CBD may provide relief for chronic pain. Sativex is a
proprietary medication that combines THC and CBD and may be prescribed for the
relief of pain associated with multiple sclerosis. There is also some evidence
suggesting that CBD may be a promising support for people with opioid use
disorders. The researchers noted that CBD reduced some symptoms associated with
substance use disorders including anxiety, mood-related symptoms, pain, and
insomnia.
After researching the safety and effectiveness of CBD oil for treating epilepsy,
in 2018, the United States FDA approved CBD (Epidiolex) as a therapy for two rare
conditions characterized by epileptic seizures. Other evidence suggests that CBD
may be useful in the treatment of schizophrenia, though further research is needed
before introducing CBD into medical practice.
There is some initial evidence that CBD may help people in the early stages of
Alzheimer's disease keep the ability to recognize the faces of people that they
know, and thus slow progression of the illness. Again, more research is needed in
this area.
Because of the way cannabis and its products are metabolized, scientists believe
there is a potential for interaction with other drugs, although nothing significant
has yet been recorded. CBD has been found to be generally safe. Reports from
patients indicate that negative drug interactions are not common. As with any other
treatment, it is important to monitor your use of CBD and seek assistance if you
experience any problems or have questions or concerns about its use.
The Canadian Institute for Substance Use Research, formerly CARBC, is a member of
the BC Partners for Mental Health and Addictions Information. The institute is
dedicated to the study of substance use in support of community-wide efforts aimed
at providing all people with access to healthier lives, whether using substances or
not. For more, visit www.cisur.ca."
3221856,What is the evidence on vaping?,"""Vaping"" is the term for using a device
where liquids, often flavoured, are turned into vapour (hence, vaping) and inhaled.
A vaping device consists of a mouthpiece, tank or reservoir to hold the liquid, a
heating element and a battery to power the element. The liquid is heated to become
a mist, inhaled through the mouth into the lungs where the nicotine or cannabis
enters the bloodstream. Any residual vapour is exhaled. Vaping devices come in
several types, shapes, and sizes, referred to as e-cigarettes, vape pens, vapes,
mods, tanks, or e-hookahs. Vaping liquid (e-liquid, e-juice) consists of a solvent,
usually propylene glycol or glycerol, flavour, and nicotine or cannabis, though it
may not contain anything. In British Columbia you must be 19 years old to buy
vaping products.
The number of young people who smoke cigarettes has declined over the past few
years, while vaping has increased. E-cigarettes were developed as an alternative to
smoking. The first devices were available in 2003 and looked much like a
traditional cigarette. Nicotine vapour contains significantly fewer toxins and
other particles than smoke from cigarettes. Vaping is a less harmful alternative to
cigarettes and evidence suggests, it may help some people quit smoking. Evidence
suggests vaping is likely not a gateway to smoking tobacco.
Though less harmful than smoking cigarettes, vaping still carries potential harms.
There is a small exposure to nicotine and possible carcinogens in the vapour. (A
carcinogen is a substance that has the potential to cause cancer). Some evidence
suggests that young people may be unaware the vaping liquid often contains
nicotine. E-cigarettes are not controlled and the nicotine content of vaping
liquids varies significantly among brands. Other chemicals, flavourings, and heavy
metals present in vaping liquids, have not as yet been well studied. Long-term
health risks from vaping are thus undetermined. More research is needed in these
areas.
Marketing strategies for vaping products, often on social media, are designed to
appeal to young people. The range of flavours available, especially those that are
fruity and sweet, and the look and feel of vaping devices attract youth. Young
people can see vaping as fun and a way to socialize with friends and 'smoke' in a
less harmful way.
Making the time and space for discussion and exploring the issues around vaping is
one important way we can support young people and indeed, each other, in making
good decisions about if, when, or how much to vape. We offer, ""not too much, not
too often, and in a safe context"" as one way to think about using any substance.
What this means to you may be a place for talking to start!
The Canadian Institute for Substance Use Research, formerly CARBC, is a member of
the BC Partners for Mental Health and Addictions Information. The institute is
dedicated to the study of substance use in support of community-wide efforts aimed
at providing all people with access to healthier lives, whether using substances or
not. For more, visit www.cisur.ca."