Free Resources For Stress Management and Trauma Recovery

Free Resources For Stress Management and Trauma Recovery compliments of Tidal Trauma Centre.
They are a specialized team of mental health professionals providing high quality in-person and online counselling and trauma therapy. Accessible from Surrey, Langley, White Rock, Delta and Vancouver, BC they specialize in PTSD, complex trauma. anxiety, depression, relationship problems and stress.

Counsellors at Tidal Trauma Centre provide trauma therapy and clinical counselling to individuals, couples, families and youth experiencing a range of issues.

BC-Based Support and Free Counselling Resources

Updated as possible. If you know of BC-based supports that could be added, please comment below or use the submission box on the main resource page.

• Moving Forward Family Services- Insured and supervised interns providing free temporary support over the phone so anyone who may be struggling emotionally at this time. Anyone wanting support can call and leave a message at 778-321-3054 or email counsellor@movingforwardfamilyservices.com. http://mffs.ca/

• Atira has set up a call-in line for women who need support over the course of this Coronavirus Pandemic. If you are self-isolating and need someone to talk to, if you have been laid off, are facing eviction or are low on medication or food, please call us and we will do our best to assist you. We may refer you to resources you are unaware of, resources in your neighbourhood, or assist you to complete your federal government benefits forms, or just listen. Please call 604.800.8881. https://atira.bc.ca/

• Emerging network of BC-based mental health professionals offering free short-term counselling to those struggling with COVID related impacts. If you are interested, email bccovidtherapists@gmail.com with your name, contact info and general availability. Resources may be limited. If you are in crisis please call 1-800-784-2433, or 1-833-456-4566.

  If you a counsellor, please consider contributing your time. Email bccovidtherapists@gmail.com.

Find Your Focus: Free Online Program to Focus Better, Build Motivation, and Overcome Overwhelm

Find Your Focus is an online program with various modules to conquer the procrastination-shame spiral that is plaguing many of us during this era of working from home. Learn how to focus better, build motivation through small successes, and overcome anxiety and overwhelm. This program usually comes at a cost but the creator Zach Browman has made it free for everyone during the COVID-19 pandemic.

Note from Zach: Since it's free, it's easy to sign up and then not go through the program. But only if you go through the program and follow the instructions, you'll be more productive, more focused, and more able to enjoy the rest of your time guilt-free. The time you put into the program will pay you back many times over.

Starling Minds: Free Digital Mental Health Program to Manage Stress and Anxiety during the COVID-19 Pandemic

Starling Minds™ is a leading digital mental health platform that empowers organizations to cost-effectively support the wellbeing of their entire workforce. By using self-directed and digitally-delivered Cognitive Behaviour Therapy (CBT) that is available on-demand, Starling helps to overcome barriers that prevent most people from seeking mental health support - cost, access, and stigma. 

Managing Stress & Anxiety from COVID-19

Who is this Program for?

This program is for anyone who may need support during the COVID-19 crisis. We are making this available to employees at small to large businesses, self-employed workers, people recently laid-off, and anyone's extended family and support networks. This program is intended for use by individuals who are 16 years of age or older.

Does it cost me anything?

No, our COVID-19 Mental Health Program is completely free. 

Is the Program secure and confidential?

Our program is 100% confidential and anonymous. Your personal information will not be shared with anyone and Starling adheres to the high standards for privacy and security required by the healthcare industry. 

Can I invite my family and other colleagues to get access? 

Yes, this free program is available to everyone. Simply send them the URL for this page so they can register too. 

For Therapists: A Collection of Resources for Supporting Clients during COVID-19

Psychology Tools has put together a page of resources that might assist your clinical practice during the current global health crisis. This includes research, handouts, policy documents, interventions, websites, articles and help with telehealth.

Supporting Children and Young People with Worries about COVID-19

Advice for parents, carers and people that work with children and young people. Guide created by Emerging Minds (UK).

“This is a time of uncertainty and a lot of children and young people will be feeling anxious and worried about what is going on. This is a normal response to the situation and below we offer some advice about what adults can do to help and support children and young people. There is a lot of information becoming available - this is great but may also be confusing, so we have pulled together some advice and some of our favourite links in one place. We hope this will be helpful. Given that the situation is changing rapidly at the moment we will make updates from time to time which you will be able to find here.

Free Guide: Living with Worry and Anxiety amidst Global Uncertainty

Free guide to  Living with worry and anxiety amidst global uncertainty.

A mixture of psychoeducation about normal and excessive worry, lots of normalization, and a selection of practical exercises that you, your clients, or anyone can use to manage worry and maintain well-being in these uncertain times. Created by Dr Matthew Whalley & Dr Hardeep Kaur at Psychology Tools.

Various translations available here

How to Include Marginalized and Vulnerable People in Risk Communication and Community Engagement

This guide provides advice on how to include marginalized and vulnerable people in risk communication and community engagement during COVID-19 operations. Created by The Regional Risk Communication and Community Engagement (RCCE) Working Group.

COVID-19 BINGO: A Self-Care Planner for the Time of Coronavirus.

Well, it’s not quite Bingo, but it is a way to approach your time amidst the upheaval. This is not meant to push you towards productivity, please, use with self-compassion. 

• An example sheet is provided above with ideas for areas and activities for each.

• Blank versions are provided so you can customize to your liking. Choose the areas most important to you and focus on one or two tasks or practices for each.

• Don’t put pressure on yourself to fill the card every day or any day. Go for a line. Four corners. One is good. Just the freebie is enough.
  YOU ARE ENOUGH

• Instead of being proactive, you can also use this as a reflective tool. Notice at the end of the day the ways in which you naturally looked after your wellbeing without intentional effort. What does this tell you? Are there practices you’d like to engage in more?

• Above all us, be kind and gentle with yourself and others. Some days you'll probably need to forget about structure entirely - This is okay. 

Two things to always keep in mind:

- This too shall pass

- You are not alone

Project Heal(th): Free Counselling for Frontline Workers in British Columbia

I am proud to be part of a group of professional counsellors at Vitality Collective. The founders have just launched an initiative to provide FREE online counselling to our frontline healthcare workers and essential service providers in British Columbia.

If you are a frontline worker, please access us for support.

If you are a counsellor, please register and join to provide this support.

If you are a member of the public wanting to help, share this post.

And if you have the means to, please donate so that we can grow.

For more information, visit www.vitalitycollective.ca/project-health

COVID-19 and the Shift to Online Counselling: A Therapist's Response

To my Valued Clients:

As of March 18th, 2020, in light of the evolving situation with the COVID-19 pandemic and recommendations from our public health officials, I have decided to move my counselling practice to online sessions for the time being. 

My sincere apologies if I am contributing unwanted correspondence to your mailbox right now. I know that you have probably received an email from every organization and event you’ve subscribed to, letting you know what their response is to the current COVID-19 situation. I’ve received some questions from some folks and wanted to keep you informed as best I can.

Why move to remote counselling (video and telephone)?

There have been many changes to our world in recent times, and we all have various responses to them. I feel a responsibility to my clients and our community to act with precaution during these uncertain times. I believe that social distancing is a civic responsibility, and I would prefer to be overly cautious right now, then to regret later that I did not take more measures when I had the opportunity.

Furthermore, I am personally at risk with the novel coronavirus, COVID-19. I have a preexisting medical condition called myasthenia gravis, which affects my breathing. Should I get sick, there is a significant likelihood that I would require critical care, and quite possibly ventilation. These respiratory concerns are enough for me to take precautions at this time. 

In addition, should I need critical care, I do not want to receive it knowing that I may be preventing someone else from accessing medical care. The doctors I have spoken to have told me that they are scared - their ER’s and ICU’s already operate at capacity and they do not have the adequate resources to deal with an influx of COVID-19 patients. I do not want my medical attention to be in place of someone’s brother, grandmother, or caregiver. I want to reduce any possible burden on our hospital and healthcare workers. The steps we take now will reduce the likelihood of having to take more steps later, for longer. 

Can we do telephone calls instead of video counselling?

Absolutely. You know yourself best, and if you know you’d be more comfortable or focused on the phone call than video, then let’s connect that way. Depending on your treatment, I may suggest we try video in the future, as this may enhance the work that we are doing. But I am happy and comfortable to engage with clients over the phone as well, and this can feel more familiar and comfortable to some clients.

Is remote counselling effective? What can I do to make it the most effective?

Yes, although it feels a bit different than being face-to-face with each other, online counselling can still be effective and meaningful. Many people feel a bit odd when starting but people usually settle into it and become comfortable very quickly. Although not all techniques of all therapies can be done online (such as advanced OEI work), many therapies and approaches are just as effective online. One specific therapy, called Lifespan Integration (LI) is something I have been doing online with clients for a long time. Since I am one of the few practitioners in Canada who is trained in the highest level of LI, many people from other regions have sought me out for this therapy in particular. The benefits of this therapy for anxiety, depression, and self-esteem can be impressive, and it can be delivered with the same efficacy online as in person. 

In this season, counselling may be focused on how to cope with the challenges and uncertainties, and how to make the most of the current circumstances. It also may be a time to do some deeper therapeutic work. Let’s discuss where you are and what you are wanting so we can customize a treatment approach that meets your needs.

How can I get the greatest benefit from remote counselling sessions?

• Ensuring you are in a private place with secure internet for our session (situate yourself close to the router or modem, ask others in the household if they can suspend their streaming for an hour)

• Be free of distractions (such as cell phone notifications, browser tabs)

• Use headphones and a big screen if available (computer screens are preferable to phones)

• Give yourself 5-10 minutes prior to our appointment time to log on to the telehealth platform we will be using. This gives you time to ensure your connection is stable and the camera and microphone are working. You also use this time to practice breathing and grounding skills if you are feeling unsettled.

• Designate some spare time after our session to reflect, journal, move your body, or engage in other self-reflective or self-care practices

• For more information about online counselling, click here

What will we do in our session?

• Our session may be quite similar to other sessions we’ve had in the past. We’ll continue the work we’ve been doing in the aims of meeting your goals. 

• We may change the nature of our work to adjust to the changing circumstances. We may assess how you have been coping, identify your strengths, and also your limitations. We may make plans to help to adjust to the changes in the world and to your lifestyle. We’ll explore your coping strategies, and how those may be connected to survival responses from previous stressful experiences or traumas. 

• We may practice more grounding, breathwork, and relaxation to help your body metabolize what’s been happening and get you back to a place of feeling relaxed and empowered. 

What can I do to make the most of the current circumstances?

This will be unique to each individual, but a few general guidelines I believe are helpful.

• Maintain some routines when they are helpful to you. But be flexible and forgiving when needed. These are unprecedented times, they call for unique measures.

• Try to get adequate rest at night. Nap during the day if you feel tired. Rest is important right now.

• Focus on what you can control (your actions, your behaviours, how you are spending your time)

• Practice letting go of what’s out of your control (predicting what will happen, the actions of others, what’s on the news). You need to protect and direct your headspace right now.

• Limit your consumption of news and social media. Designate times of day to check for updates, but don’t overwhelm yourself with incoming information.  I suggest morning or afternoon, not evening, as this may negatively affect your sleep. 

• Take breaks. Get sunshine while social distancing. Move your body. Listen to music you connect to. Spend time with your pets (or plants!) if you have them. Turn off your phone for a few hours at a time. 

• Allow yourself to have feelings and emotions. It’s okay to distract or avoid them sometimes, but at other times, make space for them. However you have been responding to these recent changes in our world, know that your feelings are acceptable. If you’ve been having difficult or uncomfortable feelings (or an increase in mental health challenges), know that these feelings are normal in light of changing events and uncertainty. By accepting feelings and allowing ourselves to move towards them, through expression, self-regulation (grounding, movement, breathing, feeling) we allow ourselves to move through them. And then move from that place to positivity and planning, but you don’t have to bypass your emotions first.

• Figure out what’s most important to you - family, friends, self-development, creative projects, helping others. Find ways to make your time meaningful. It’s also okay to not be productive at this time. You’ve never been in this situation before. 

• Stay connected to people you care about. Call and check in on friends, especially the elderly, immunocompromised, chronically ill, and people facing other challenges. Ask for people to call and check-in with you. We’re all in this together.

• Keep posted for more resources and content online. 

However you have been responding to these recent changes in our world, know that your feelings are acceptable.

If you’ve been having difficult or uncomfortable feelings (or an exacerbation of your mental health difficulties), know that these feelings are normal in light of changing events and uncertainty. By accepting feelings and allowing ourselves to move towards them, through expression, self-regulation and breathing, we allow ourselves to move through them. Our feelings also help shed light on what’s important to us. Right now, many things we value (our ability to work, travel and spend time with loved ones) are affected. Please take steps to be self-compassionate at this time, and please know that I am here to support you in processing the hardships, and making plans to assist you and your family during this time of transition. 

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My schedule is flexible and I’ll be offering more sessions in the evenings to accommodate those who have kids at home and other responsibilities during the day. 

Click here to view my calendar and book an appointment. If you do not see a time and date that works well for you, please contact me so we can arrange an appointment that does. I am adapting to meet your needs right now, and if there are other ways I can be of assistance, please let me know.