Resources

You don’t have to do it all alone.

This page is a growing collection of tools, downloads, and recommendations to support you between sessions, or simply offer comfort when you need it most. Whether you're navigating big emotions, exploring your identity, or just looking for a place to start, these resources are here for you.

Take what feels helpful. Leave what doesn’t. You know yourself best.

These resources are not a replacement for therapy or emergency services.

Your needs, Your resources

  • Emergency

    General Crisis Supports

    • Call or text 988 to reach Canada’s Suicide Crisis Hotline. You will have the opportunity to be connected to a crisis resource that is age/culturally appropriate for you.

    • Talk Suicide Canada provides immediate crisis support to those of all ages. Call 1-833-456-4566 (24/7) or text 45645 (4:00 pm - 12:00 am ET).

    • Durham Mental Health Services (DMHS) Crisis Services offers 24/7 telephone and face-to-face supports to those 16+ experiencing crisis. Call 905-666-0483 or 1-800-742-1890.

    • Ontario Shores 24-7 Crisis Line provides 24/7 access to crisis support. Call 1-800-263-2679.

    • Distress Centre Durham provides 24/7 telephone support by trained volunteers. Call 905-430-2522 or 1-800-452-0688.

    • York Support Services Network (YSSN) Community Crisis Response Telephone Service provides 24/7 telephone crisis support. Call 1-855-310-COPE (2673).

    Crisis Support Specifically for Indigenous People

    • First Nations, Inuit, and Metis Crisis Text Support provides Indigenous youth and adults with 24/7 support from First Nations, Inuit, and Metis crisis responders. Text “First Nations”, “Metis”, or “Inuit” to 68 68 68 (youth) or 741 741 (adults) and individuals will be connected with a corresponding crisis responder if available.


    Crisis Support Specifically for Members of the LGBTQ+ Community

    • LGBQT Prideline Durham Helpline provides emotional support, crisis intervention, and community referral information specific to the concerns and issues of the LGBTQ community. Call 1-855-87PRIDE (77433) from 6:00 – 10:00 pm daily.

    • Trans Lifeline provides 24/7 support to transgender individuals of all ages who are experiencing crisis. Call 1-877-330-6366.

    Crisis Support Specifically for Youth

    • Frontenac Youth Services Crisis Response offers phone and mobile crisis response for children, youth and their families. Call Frontenac Youth Services at (905) 723-2802 or 1-888-579-5914 (9:00 am-5:00 pm Monday-Friday), or York Support Services Network at 1-855-310-COPE(2673) or (TTY) 1-866-323-7785 (Monday to Friday 5:00 pm-9:00 am, weekends, and holidays)

    • Kids Help Phoneprovides support via phone, text or chat to children, youth, and young adults. Call 1-800-668-6868 (24/7), text CONNECT to 686868 (24/7), or go to the website for live chat (7:00  pm–12:00 am). 

    • Good2Talkoffers a 24/7 helpline for post-secondary students. Students can get information and referrals about services for mental health, addiction and well-being, or speak anonymously with a professional counsellor. Call 1-866-925-5454.

  • General Education & Support

    Apps & Tools

    • Todoist
      A powerful task manager with color-coded projects, recurring tasks, and reminders.

    • Structured
      A visual daily planner designed for neurodivergent minds.

    • Tiimo
      A customizable visual scheduling app with reminders and timers.

    • Pomofocus
      A Pomodoro timer that uses the 25/5 technique to manage time and reduce overwhelm.

    • Focusmate
      Virtual body doubling with accountability partners for 25- or 50-minute focus sessions.

    • Goblin.tools
      Tools to break down tasks, check tone, and create ADHD-friendly lists.

    • Habitica
      A gamified habit tracker that rewards real-life accomplishments.

    ADHD Assessments (Ontario)

    If you're considering an ADHD assessment, here are some accessible and affirming options in Ontario. I can help guide and support you through the process—just reach out by email!

  • A carefully curated list is coming to you soon!

  • Substance Use Resources

  • Not every therapist can meet every individuals needs. If you’d like to explore therapists in your area, please see the following directory:
    Psychology Today: Find a Therapist

    • Durham Community Health Centre provides a range of free programs for adults, youth, children, and families to support mental and physical health. Services include counselling, groups, and programs for Indigenous people. For more information call 1-877-227-3217 or visit the website.

    • Canadian Mental Health Association Durham provides a variety of free supports for those navigating daily stressors, coping with trauma, or managing mental health disorders. Call 905-436-8760 or visit the website for more information.

    • Catholic Family Services of Durham provides counselling to adults, children/youth, couples and families of all denominations (fee based on a sliding scale). For more information, call 905-725-3513 or visit the website.

    • Adult Integrated Mental Health Services (AIMHS) offers in-person groups on topics including anxiety, relaxation, mindfulness-based stress reduction, anger management, and OCD. Self referrals accepted. For more information call 905-440-7534 or 1-833-392-7363, or visit the website.

    • Ontario Structured Psychotherapy Program (Ontario Shores) offers publicly funded cognitive behavioural therapy and clinician-guided self-help resources to those aged 18+ to help manage conditions including depression. Self referrals are accepted, and can be made through the website. For details visit the website or call 1-877-767-9642.

    • BounceBack is a free skill-building program managed by the Canadian Mental Health Association (CMHA). Delivered over the phone with a coach and through online videos and workbooks, you will get access to tools that will help manage low mood, mild to moderate depression, anxiety, and stress or worry. For more details or to request service, visit the website or call 1-877-767-9642.

    • John Howard Society offers various counselling for various issues including parenting, anger management, and substance use. For more information call 905-579-8482 or visit the website.

    • COPE (Creating Opportunities for Personal Excellence) offers in-person and virtual support groups and workshops to individuals aged 16+ with emotional and/or mental health concerns. Support is available for issues including anxiety and stress, depression, bipolar disorder, bereavement, mood management, and coping with chronic pain. Social recreation and general wellness groups for women and men are also offered. For more information, call 905-668-6223 or visit the website.

    • Ontario Shores Recovery College provides a series of free virtual and in-person courses to help learn about mental illnesses, treatment options, and wellness and ultimately discover/rediscover passions, hope, and meaning. Registrants are not required to be receiving services from Ontario Shores to be eligible. For more information or to register, visit the website.

    • CMHA Recovery College Wellness Centre offers a range of free in-person and online courses to help participants understand their mental health, develop strategies for personal well-being, develop life skills (including financial literacy), and learn skills to manage mood, emotions, and triggers. For more information or to register, visit the website.

    • Pinewood Addiction Services provides support for alcohol, drug, and gambling-related concerns. Services include residential withdrawal management and treatment, community-based counselling, walk-in and telephone support, and a Rapid Access Addiction Medicine (RAAM) clinic for those with alcohol and opioid-related addictions. For more information call905-721-4747 ext. 31229 or 1-888-881-8878 or visit the website.

You are not alone.