SELF-HELP RESOURCES

We have one mission: To improve the mental health and wellness of people across Canada

Wellness Together Canada was created in response to a rise in mental health and substance use concerns since the COVID-19 pandemic. It is funded by the Government of Canada.

As a country, we are facing challenges at a scale we’ve never seen before, from social isolation and financial insecurity to substance use concerns and racial inequality.

Whatever you’re going through, remember that you are not alone. Wellness is a journey, not a destination. Every day, we can each take a step toward our own well-being. Wellness Together Canada is here to support you on that journey.

Understanding Stress

Defining Stress

Managing Stress: Taking Control

1. Identify the Problem: Pinpoint the root cause of your stress. It might be related to your school, work, relationships, or financial concerns. Sometimes, surface issues mask deeper problems, and addressing the underlying issue is essential.
2. Solve Problems as They Arise: Evaluate potential solutions and outcomes. Determine if taking action is better than doing nothing. Sometimes, solving a problem means doing your best, even if it's not perfect, or seeking assistance. Break down solutions into manageable steps to regain a sense of control.
3. Talk to Someone: Sharing your stress with loved ones can provide emotional relief and lead to valuable insights and support. If needed, consult a professional, such as a counselor or therapist, who can offer additional assistance.
4. Adopt Helpful Thinking Strategies: Recognize how your thoughts influence your responses to situations. Negative or unrealistic thoughts can amplify problems, making them seem more significant than they are.
5. Adapt Management Techniques: Explore resources such as books, websites, and courses that offer stress management techniques. 
6. Stay Active: Engaging in physical activities, whether it's a new sport or regular walks, can significantly reduce stress and enhance your mood.

Can You Prevent Stress?

Understanding Anger

How to Know When Anger Is Problematic

1. It's significantly more intense than expected given the situation.
2. It occurs very frequently, to the extent that it hinders your ability to find enjoyment in life.
3. It is linked to events from a distant past.
4. It leads to violent actions directed toward oneself, someone else, or property.
5. It interferes with your job performance.
6. It damages your relationships with loved ones.
7. It adversely affects your physical health.

Strategies on How to Address Anger

Immediate Strategies to Deal with Anger

1. If possible, remove yourself from the situation that's provoking your anger.
2. Count to ten to give yourself time to cool down.
3. Repeat calming phrases like "Take it easy" or "Will this matter in six months?"
4. Practice deep breathing, focusing on drawing breath into your stomach, as shallow chest breathing is less effective at calming your mind and reducing physiological stress responses.
5. Redirect your attention to more pleasant or relaxing thoughts, which can be particularly useful for minor annoyances beyond your control.

Short-Term Strategies for Anger

1. Acknowledge your anger rather than bottling it up or avoiding it.
2. Evaluate whether your reaction matches the situation by asking yourself how you'd perceive someone else reacting in a similar circumstance.
3. Examine your thought patterns; irrational beliefs or misperceptions can exacerbate anger.
4. Identify the source of your anger and, if necessary, address it directly through assertiveness and constructive communication.
5. Seek humor in the situation, as sometimes we tend to overemphasize minor issues.

Longer-Term Solutions for Anger

1. Recognize what triggers your anger, whether it's certain people, specific emotions, or external factors.
2. Be attentive to early warning signs, such as a racing heart or feelings of resentment, and intervene before your anger escalates.
3. Engage in open discussions with a trusted individual who can provide a different perspective, helping you identify and address the root problem.
4. If your anger stems from uncontrollable external factors, learn from others who have effectively dealt with similar challenges.
5. Develop and practice skills related to healthy thinking, problem-solving, and stress management, as they can significantly mitigate anger.
6. Incorporate physical activity into your routine, such as walking, engaging in a favorite sport, or tidying up your surroundings, as it can be beneficial in managing anger.
7. Ensure you maintain a balanced diet and get sufficient rest, as irritability and impatience often surface when you're tired or hungry.
8. Explore mindfulness practices like meditation, which teach you to observe your thoughts without judgment, potentially enhancing your ability to tolerate angry feelings.
9. Learn assertiveness skills, enabling you to express your feelings and needs while respecting others' perspectives.
10. Acknowledge that you can't control how others behave, but you have control over your reactions to their actions.
11. If anger persists and appears in conjunction with other symptoms, consider seeking professional help from a doctor or mental health expert, as it may indicate underlying issues like depression or anxiety.

What Is Mindfulness?

The Role of Attention and How it Impacts Mindfulness

Curiosity and Mindfulness

Acceptance and Mindfulness

Mindfulness in Practice

1. Enjoy a meal without distractions. Pay attention to the food you're consuming and the sensations it brings.
2. Speak with a friend. Actively listen without preconceived judgments or expectations.
3. Periodically check in with yourself. What thoughts do you observe, and how do they influence your emotional state?
4. Go for a walk and connect with your surroundings, taking in what is around you.

Top 8 Tips for Building a Healthy Relationship with Alcohol

1. Understand Your Drink Limits

2. Practice Moderation When Drinking

3. Stay Hydrated and Well-Nourished While Drinking

4. Set Boundaries for Yourself

5. Know the Signs of Problem Drinking

6. Choose Quality Drinks Over Quantity

7. Alternate with Non-Alcoholic Options

8. Designate a Driver or Use Alternative Transportation

Conclusion: Maintaining a Relationship with Alcohol Involves a Combination of Self-Awareness and Responsible Decision-Making