CBT Skills – Resources for General Mental Health & Coping

It is part of the human experience to move through times in life that create more suffering and hardship. Sometimes these experiences can cause symptoms of anxiety or depression. Recent research has strongly supported two strategies for preventing or mitigating depressive and anxiety-related symptoms: promoting social connectedness and engaging in physical activity. In addition, maintaining pillars of well-being such as regular sleep patterns and healthy eating are also helpful.

The resources highlighted below emphasize several evidence based self-care and coping strategies along with resources for community supports in BC.

Pathways BC – Medical Care & Community Service Directories

BC 211 – Anxiety & Community Resources

Anxiety Canada – Mental Health Services, Help and Support in Your Community

Canadian Mental Health Association -Resources for Mental Health

Here to Help – Mental health and substance use resources

Rolling with ADHD – Resources for Parents and Teachers

Note: some of these apps are available to healthcare professionals for a reduced cost or free.

Title	Ten Percent Happier
Cost	FREE 6 month access for staff and volunteers in healthcare. Email care@tenpercent.com for access code (fast response!) FREE resources for everyone: “Coronavirus Sanity Guide” https://www.tenpercent.com/coronavirussanityguide
Link	https://www.tenpercent.com/
Summary	Resources include: Talks Guided meditations Podcasts Live episodes on weekdays at 3PM ET/ 12 PT(guided meditation and live questions)

Title	Balance
Cost	FREE first year; $39.99/ year after
Link	https://www.balanceapp.com/
Summary	Personalized plans as well as individual meditations. Plans include: Foundations, Focus, Relaxation Individual meditations include: Sleep Commute Midday Reset Gratitude

Title	Insight Timer
Cost	FREE and Premium ($78.99/year) options
Link	https://insighttimer.com/
Summary	FREE: Individual meditations & talks (40 000+ available for free) Premium members only: 200 Courses Available in 50+ languages

Title	Stop, Breathe, and Think
Cost	Selection of FREE resources, otherwise $77.99/year for full access
Link	https://www.stopbreathethink.com/
Summary	Curated collection of mindfulness, visualization, and breathing exercises, based on check-in upon opening the app. Database of many additional resources “Calm Coronavirus Anxiety” exercises Exercises & videos for children also available

Title	Headspace
Cost	FREE access to all content for 3 months for Canadian healthcare providers Write to health@headspace.com with proof (e.g. licensure/certification number, ID) Selection of FREE resources for everyone (search “Weathering the Storm”) Otherwise $17.99/month (first 7 days free) OR $89.99/year ($7.99/month – first 14 days free)
Link	https://www.headspace.com
Summary	Free for everyone: “Weathering the Storm” (header in the “Explore” tab on the app) Meditations, SOS/panic sessions, movement prompts, sleep exercises All other resources include: Meditations Sleep aids Mindful movement exercises Visual exercises

Title	Smiling Mind
Cost	FREE, no in-app purchases
Link	https://www.smilingmind.com.au/
Summary	Resources include multiple styles of mindfulness programs such as: Mindfulness foundations Sleep Daily Commute 10 Minute Sessions Mindfulness for children and teenagers also available

Title	Calm
Cost	FREE selection of resources in context of COVID19 https://www.calm.com/blog/take-a-deep-breath All other resources: 7 days free, then $76.99/year
Link	https://www.calm.com
Summary	FREE resources include: Meditations and breathing exercises Journal prompts by theme: Gratitude, Managing Stress, Sleep (download) Calendar with daily mindfulness activities (download) *available in: English, German, Spanish, French, Korean, Portuguese All other resources (paid for) includes a large database of: Meditations Calming music Visual prompts

Title	Healthy Minds
Resource	Free
Link	http://healthymindsapp.ca/
Summary	Daily check-in, breathing exercises, stress management strategies

Title	Breathe by Dr. Jud
Resource	Free
Link	https://drjud.com/coronavirus-anxiety/
Summary	Brief, on-demand breathing & mindfulness exercise

Title	Prana Breath (Android Only)
Resource	Free
Link	https://pranabreath.info/index.php?title=Prana_Breath_Wiki
Summary	Introduction to multiple guided breathing exercises of variable durations

Click on the poster to open and download.
These have been designed to print on 8.5×11 (letter) size paper.

The 7 C’s

Senses Exercise

Emotional Stress Continuum

Box Breathing

Anxiety Equation

Abdominal Breathing

Many healthcare workers are on the front lines for managing a COVID-19 outbreak. Whether due to increased job demands, coping with unusual circumstances, and/or fears of contagion to self and others, an outbreak could have a profound impact on mental health and the ability to remain effective in rapidly evolving situations, while increasing the risk of distress, anxiety and burnout. Several resources have been developed specifically to highlight the mental health needs of healthcare workers. The resources below highlight several recommended strategies for healthcare workers including: preparing for heightened demands during an outbreak and monitoring own stress/wellbeing and engaging in self-care/coping strategies (including general tips above) but also: checking in regularly with family/friends/colleagues, pacing work and taking mini-break where possible, avoiding overworking or ignoring personal needs and connecting to a sense of purpose and service.

Title	Managing Healthcare Workers’ Stress Associated with the COVID-19 Virus Outbreak
Source	National Centre for PTSD, Veteran Affairs
Summary	Article outlining potential sources of stress and strategies for preparedness and self-care

Title	Sustaining the Well-Being of Healthcare personnel during Coronavirus and Other Infectious Disease Outbreaks
Source	Centre for the Study of Traumatic Stress
Summary	Article with practical strategies for sustaining healthcare personnel wellbeing

Title	Caring for Yourself & Others During the COVID-19 Pandemic: Managing Health Care Workers’ Stress \| Webinar and Handout
Source	The Schwartz Center for Compassionate Healthcare
Summary	Patricia Watson, PhD discusses ways that healthcare workers can manage stress in context of Covid-19. Overview of Stress First Aid Model which incorporates self-care and peer support.

Title	Briefing Note on addressing mental health and psychosocial aspects of COVID-19 Outbreak
Source	Inter-Agency Standing Committee
Summary	Extensive article on mental health and psychosocial responses to COVID-19 and targeted interventions for different groups including older adults, persons with disabilities, children, those in isolation/quarantine and frontline workers.

Title	Leadership Communication – Anticipating and Responding to Stressful Events
Source	Centre for the Study of Traumatic Stress
Summary	Handout on leadership communication including message development.

Title	COVID Hub
Source	CMPA
Summary	Up-to-date medical-legal information, advice and support regarding COVID 19 for physicians

CBT Skills Translated Class Handouts

To make our program more accessible, we have created handouts of CBT concepts that we often mention throughout the program and translated them in Tagalog, Punjabi, Simplified Chinese, Traditional Chinese, French, Korean, Spanish, and Persian. We hope that these handouts will help people as they learn in the group. Please know that these handouts are not a replacement for a CBT group.