Mental Health Resource Toolkit

Support pathways and non-medication options to help manage depression, anxiety, and other mental health conditions

Suicide Risk Assessment: Just Ask. You can save a life.

Columbia-Suicide Severity Rating Scale (C-SSRS)
Crisis support:
Call 9-1-1 Emergency line if you or someone else is at
immediate risk of harm
- Canadian Suicide Crisis Helpline – 24/7 access to support in English or French
o Call or text: 9-8-8, visit: www.talksuicide.ca
- Call 8-1-1 Healthline Saskatchewan
o Confidential, 24/7 health and mental health and addictions advice, education
and support telephone line. It is staffed by experienced and specially trained
Registered Nurses, Registered Psychiatric Nurses, and Registered Social
Workers
- Call 2-1-1 Saskatchewan or visit https://sk.211.ca/
o Confidential, 24/7 service that connects individuals to human services in the
province by telephone, text, or web chat, plus a searchable website with over
6,000 listings of services
o Find mobile crisis services nearest you: https://sk.211.ca/emergency-crisis-
hotlines/
o Offers Farm Stress Line for supporting farmers and ranchers: 1-800-667-4442
- Find and visit the nearest mental health facility in SK:
https://www.saskatchewan.ca/residents/health/accessing-health-care-
services/health-care-facilities
- Hope for Wellness Helpline for Indigenous peoples in Canada
https://cssrs.
o Upon request, phone support can be provided in English, French, Cree, Ojibway
columbia.edu
and Inuktitut.
o Phone: 1-855-242-3310; Chat: www.hopeforwellness.ca
- Indian Residential Schools Crisis Line: 1-800-721-0066

EDUCATION, INFORMATION, & PEER SUPPORTS

Depression 101 Course │DEPRESSION FREE online course; approx. 20 min to complete
A guide to depression for patients (including youth) or caregivers by the Centre for Addiction https://moodle8.camhx.ca/moodle/course/view.php?id=10
and Mental Health (CAMH).
Your Journey with Mental Illness │DEPRESSION, ANXIETY & MORE FREE written educational materials, printable
Information on understanding and navigating a mental illness diagnosis by the National https://nami.org/Your-Journey/Individuals-with-Mental-Illness
Alliance on Mental Illness (NAMI).
Here to Help BC │ DEPRESSION, ANXIETY & MORE FREE resource library, printable sheets
Mental health and substance use information (Q&A, personal stories, education, supports). https://www.heretohelp.bc.ca/

Canadian Mental Health Association (CMHA) │DEPRESSION, ANXIETY & MORE FREE, various support group options
In-person and virtual support groups through local CMHA locations. https://cmha.ca/find-help/find-cmha-in-your-area/
e.g. Saskatoon, SK: McKerracher Centre Recovery Program support and social groups 2302 Arlington Ave, 306-655-4590; link to brochure
Talking Stick App │ DEPRESSION, ANXIETY & MORE FREE (from Federation of Sovereign Indigenous Nations)
Confidential, texting-based peer support for Indigenous Canadians https://my.talkingstick.app/#/guest/home

GUIDED SELF-HELP
Wellness Together Canada (Government of Canada) │DEPRESSION, ANXIETY & MORE FREE membership
Learning, practices, support groups, interactive tools, and virtual counselling services. https://www.wellnesstogether.ca/en-CA

Acceptance and Commitment Therapy │DEPRESSION, ANXIETY & MORE FREE printable worksheets; PAID workshops; app
ACT Mindfully by Russ Harris - AUS/NZ companion $1.29/mon or $13.99 lifetime
Workshops and resources for psychological therapy; books, media, worksheets. https://www.actmindfully.com.au/
Headspace Meditation │ GENERAL WELLNESS Guided practices and supporting info ($7.50 CAD/mon)
Application/website guided meditation therapy to help with mindfulness, sleep and stress. https://www.headspace.com/

Mindshift App (Anxiety Canada) │ANXIETY FREE membership

Uses cognitive behavioural therapy principles to help reframe thinking and manage anxiety. https://www.anxietycanada.com/resources/mindshift-cbt/

Three Good Things Practice │GENERAL WELLNESS FREE membership (access to courses, articles,
Guided, science-based practices for a meaningful life by the Greater Good Science Center at webinars, events, podcasts)
UC Berkeley. https://ggia.berkeley.edu/

PROFESSIONAL COUNSELLING
Find a counsellor │DEPRESSION, ANXIETY & MORE PAID services
Find a counsellor online by searching “counsellor” or “therapist” near me on Google/maps. https://sk.211.ca/
https://www.psychologytoday.com/ca/therapists/saskatchewan
Counselling Connect Sask │DEPRESSION, ANXIETY & MORE FREE (from Sask Health Authority, 6+ yrs)
Rapid Access Counselling Program is delivered through a partnership of member agencies in https://www.counsellingconnectsask.ca/
communities across Saskatchewan. Request in-person or virtual appointments.
Kids Help Phone │DEPRESSION, ANXIETY & MORE FREE Phone 1-800-668-6868, text 686868 or chat
Information, skill-building, crisis support, virtual counselling. online.
https://kidshelpphone.ca/
*Mindshift Group Therapy (Anxiety Canada) │ANXIETY $490 per 8 wk program
Online, group-based, therapist-assisted CBT for anxiety. https://www.anxietycanada.com/mindshift-groups/

Affordable Therapy Network Canada │DEPRESSION, ANXIETY & MORE PAID service (low-cost options available)
Online database of therapists across Canada offering low cost and sliding scale access to https://affordabletherapynetwork.com/online-therapists/
virtual counselling. Select provinces also offer in-person appointments.
MindBeacon │DEPRESSION, ANXIETY & MORE $130-195 per 1hr session (Canadians 16+ yrs)
Access to virtual counselling visits with social workers, psychotherapists, or psychologists. https://www.mindbeacon.com/live-sessions

STRUCTURED PSYCHOTHERAPY * = evidence-based cognitive behavioural therapy (CBT) options available

*Referral to a psychologist │DEPRESSION, ANXIETY & MORE PAID services
Ask for a referral through your family doctor or other medical provider(s).
*CBT Online with Wellbeing Program │DEPRESSION, ANXIETY & MORE FREE (SK residents 18+) online course
Online, therapist-assisted course to work through CBT techniques for depression or anxiety https://www.onlinetherapyuser.ca/wellbeing-program
(requires self-motivation; evidence based and can be very helpful).
*BounceBack by Bell – Let’s Talk │DEPRESSION & ANXIETY FREE, self-guided program with regular calls with
Skill-building program designed to help manage mild to moderate depression and anxiety coach (~20min every 2-3 weeks) (15+ yrs)
symptoms. Delivered over the phone with a coach and through online videos. https://bounceback.cmha.ca/welcome/

*Kelty’s Key Online Therapy (Vancouver Coastal Health) │DEPRESSION, ANXIETY & MORE FREE online modules and email interaction
Self-help or guided therapy based in CBT (includes problem solving, thought challenging, https://www.keltyskey.com/
core beliefs, medication information, and tools).
*MindBeacon │DEPRESSION, ANXIETY & MORE $525 per 12 wk program (Canadians 16+ yrs)
Therapist-guided, online CBT courses available to Canadians. https://www.mindbeacon.com/guided-cbt-programs

*Moodgym │DEPRESSION & ANXIETY $38/year

Five interactive, online modules that provide training in CBT, facilitate worksheets, and give https://moodgym.com.au/
personalized feedback (designed for mild depression/anxiety).
*Centre for Mindfulness │DEPRESSION, ANXIETY & MORE FREE app; PAID online learning programs available
Offers a variety of meditations based in mindfulness CBT techniques. https://www.mindfulnessstudies.com/personal/online-programs/

*My Anxiety Plan Online Courses (Anxiety Canada) │ANXIETY FREE online courses
4-hour online modules children, teens and adults that provide training in CBT for anxiety. https://maps.anxietycanada.com/

*Taming Worry Dragons │ANXIETY $10-20/book

CBT-based manuals and workbooks for children, teens and parents. https://twd.keltymentalhealth.ca/

Dialectical Behavior Therapy (DBT) Online │DEPRESSION, ANXIETY & MORE FREE online modules and worksheets
Four online modules focusing on mindfulness, distress tolerance, emotional regulation, and https://dialecticalbehaviortherapy.com/
interpersonal skills. Incorporates and adds to many CBT core principles.
Cognitive Behavioural Therapy for Insomnia (CBT-I) │ INSOMNIA FREE online resources: https://mysleepwell.ca/
* My Sleep Well: education, resources, online modules, and other tools for insomnia PAID therapist-guided program ($120 initial, $60 per f/u):
* CBT-I program through Medication Assessment Centre at University of Saskatchewan https://pharmacy-nutrition.usask.ca/mac/sleepclinic.php

OTHER
PODCASTS APPLICATIONS
 https://www.verywellmind.com/podcasts-to-listen-to-if-you-have-depression-5104728  MoodFX: interactive mood tracking application.
 https://www.choosingtherapy.com/depression-podcasts/
https://moodfx.ca/About-Us
 https://www.goodhousekeeping.com/health/wellness/g39754351/best-mental-health-podcasts/
BOOKS PROGRAMS
 https://www.healthline.com/health/depression/best-books-depression#how-we-chose
 https://markmanson.net/5-books-for-dealing-with-anxiety-and-depression  Canadian Red Cross Friendly Calls Program: be matched with trained
 https://www.verywellmind.com/best-books-for-depression-5094535 volunteers who will provide regular check-in calls, support, and
 https://www.verywellmind.com/best-books-for-anxiety-4692735 resources. https://www.redcross.ca/how-we-help/community-
health-services-in-canada/friendly-calls-program
OTHER STRATEGIES FOR HOLISTIC HEALTH:
 Physical activity: 30 minutes of moderate-intensity activity 2-3 times per week is an effective first-line treatment for depression. Check out
www.exerciseanddepression.ca for more information and a downloadable toolkit to help get you started!
 Try experiencing nature, purposeful activities, healthy eating habits, yoga or other meditation, spirituality and faith communities, cultural
engagement, and many others!
Check out the RxFiles Prescription Pad for Non-Drug Treatment to Improve Mental Health

SCAN HERE for the online version of this page with clickable links

© RxFiles Academic Detailing, University of Saskatchewan. Date of last revision: Aug 2024. For more resources and tools, visit www.rxfiles.ca