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Handouts
- Depression (HTML | PDF)
- Behavioral Activation (Getting Active Toolkit PDF version | HTML version)
- Assertiveness and Communication (PDF version | HTML version)
- Insomnia and Sleep Problems (PDF version | HTML version)
- Physical Activity (Physical Activity)
- Note: low to moderate intensity exercise, for 30 to 40 minutes at a time, 3 to 4 times a week for a minimum of 9 weeks, is a first line monotherapy for mild depression and a second-line adjunctive treatment for moderate depression according to the 2023 CANMAT guidelines
- Diet (Nutrition and mental health)
- Mediterranean diet score sheet (pdf)
- Antidepressant medications (Understanding antidepressants.pdf)
- What is psychotherapy? (HTML version)
- Fact sheet about counselling or therapy for depression PDF
- Light therapy for Depression PDF
- first line treatment for MDEs with seasonal (winter) pattern and second line treatment for treatment of mild severity MDE and adjunctive treatment for moderate severity nonseasonal MDE as per 2023 CANMAT guidelines
- Complementary and alternative medicine options (HTML)
- Patient instruction handout PDF
Websites
- Self-help
- Helpguide.org - General self-help strategies for many mental health condition
- HeadsUpGuys -Depression self-help for men
- Antidepressant Skills Workbook (ASW) and PDF for use with PCPs and their patients using CBT
- Togetherall - online peer-supported mental health and wellbeing service. All Canadians can access it at WellTogetherCanada (under the "Peer-to-peer support and coaching" resource section) and also free for residents of Alberta and Nova Scotia.
- Moodgym - well researched Australian website for depression
- Living Life to the Full CBT skills course
- CBT self-help materials on depression, anxiety, communication, coping, and a variety of other concerns
- Informed Choices About Depression - depression treatment information to assist with treatment choice
- Mood Disorders Society of Canada - information about self-help and support resources across Canada
- Psychotherapy
- BounceBack -free telephone-guided CBT available in:
- AbilitiCBT - internet-based CBT with a registered therapist
- MindBeacon- internet-based CBT with a registered therapist (free for Ontario residents if referred by their family physician)
- Psychology today - online resource which helps find a therapist based on location, cost, type of therapy and insurance coverage
Books
- “Mind over Mood” Dennis Greenberger and Christine Padesky. Guilford Press (2015)
- “Feeling Good: The New Mood Therapy”, by Burns. (1999).
- “The Mindfulness & Acceptance Workbook for Depression” by Strosahl & Robinson (2008)
- "Say Goodnight to Insomnia; The Six-Week, Drug-Free Program Developed at Harvard Medical School" by Gregg D. Jacobs
Looking for information in other languages such as Chinese, Arabic, Spanish, etc?
For Family Members and friends:
- Fact sheet for family and friends about how to help pdf
Mental Resources across Canada
Ottawa
- AccessMHA.ca -service to help navigate mental health resources in Eastern Ontario
- Community Mental Health Resource Directory.pdf
- includes information on various services including counselling, finances, immigrant services, legal services etc.
- Counselling Connect- free same day or next day phone or video counselling session
- Mood Disorders Ottawa - volounteer-run organization that supports people with mood disorders and their loved ones