Disclaimer

If you are in danger of hurting yourself or someone else, call 911 or go to a hospital emergency department right away.

BC Association of Social Workers	Directory
BC Counsellors	Directory
BC Psychological Association	Directory
Canadian Association of Occupational Therapists	Directory
Foundry	Directory	Ages 12-24 (inclusive).
Foundry Virtual	Directory	Ages 12-24 (inclusive).
Mental Health & Substance Use	Directory

MoodJuice – Anger Self-Help Guide	Workbook	An educational and self-help guide to anger management, from the McGill University Counselling Department.
Problems With Anger: Self-Help Guide	Workbook	An online self-help guide for people who experience mild-to-moderate difficulties with anger.

Anxiety Canada	Website	Anxiety Canada was created to raise awareness about anxiety and support access to resources and treatment.
Anxiety Canada – My Anxiety Plan	Course	My Anxiety Plan is an anxiety management program based on cognitive-behavioural therapy, an evidence-based psychological treatment.
BounceBack	Course	BounceBack is a free skill-building program designed to help adults and youth (age 15+) manage low mood, mild to moderate depression, anxiety, stress, and/or worry.
CBT Skills Group	Course	An online, group-based program that combines CBT, mindfulness, and emotion regulation skills. It’s free, but you need to be referred by a physician.
Kelty’s Key – Anxiety	Course	Access to free self help program for anxiety
Kelty’s Key – Panic	Course	Access to free self help program for panic
Problems With Anxiety: Self-Help Guide	Workbook	An online self-help guide for people who experience mild-to-moderate difficulties with anxiety.
Mindshift	App	An app that gives you access to Cognitive Behavioral Therapy tools to tackle worry, panic, perfectionism, social anxiety and phobias.
Anxiety Canada – Self-Help Strategies for Panic	Workbook
Anxiety Canada – Dealing with Panic Attacks the BRAVE Way	Website
Panic: Self-Help Guide	Workbook	An online self-help guide for people who experience panic symptoms.
Phobias: Self-Help Guide	Workbook	An online self-help guide for people who experience specific phobia symptoms.
Obsessive Compulsive Disorder: Self-Help Guide	Workbook	An online self-help guide for people who experience mild-moderate OCD symptoms
Social Anxiety: Self-Help Guide	Workbook	An online self-help guide for people who experience social anxiety symptoms.
Palouse Mindfulness	Course	This online MBSR training course is 100% free, created by a fully certified MBSR instructor, and is based on the program founded by Jon Kabat-Zinn at the University of Massachusetts Medical School.
Headspace	App	An app to learn meditation and mindfulness, and choose from hundreds of guided meditations for managing stress, sleep, focus and mind-body health.
Healthy Minds	App	A problem solving tool that gives you access to a mood tracker, journal, problem solving guides, coping strategies and breathing exercises.
Calm	App	Gives you access to various guided meditations, mindfulness resources and relaxation sounds.
BellyBio	App	Helps you practice deep breathing by providing biofeedback and music in sync with your breathing
Sanvello	App	Provides strategies for coping with stress, anxiety, depression and other mental health concerns.
Get Self Help	Website	Access to various cognitive behavioural therapy self-help tools for anxiety, depression, disordered eating and ADHD.
International OCD Foundation	Website	Access to various brochures, fact sheets, handouts and list of books regarding obsessive compulsive disorder.
Center for Clinical Interventions	Workbooks	Access to free self-help resources on variety of topics including anxiety, depression, procrastination and assertiveness.
UCLA Mindful Awareness Research Center:	Website	Access, listen and download free guided meditations in English and Spanish.
Mindful	Website	Access to guides on getting started with a mindfulness practice and articles about the science of mindfulness.
Moodgym	Course	Provides self-help training in cognitive behavioral therapy to help you prevent or manage symptoms of depression and anxiety ( Paid service- 12 month subscription costs around $40)
Canadian Mental Health Association	Course	Access to information and online mental health courses
A mindfulness-based stress reduction workbook	Book	(Stahl & Goldstein, 2019)

Bullet Journals	Website	Bullet Journalling is one part productivity system, one part mindfulness exercise. You can learn about the technique (and buy an official notebook) on their website – but, any other notebook works!
Seneca College – Assignment Calculator	Website	This calculator will help you break down your assignment or project into manageable steps.
The Pomodoro Technique	Website
Problem Solving: Self-Help Guide	Workbook	This self-help guide walks you through the process of identifying and solving problems.
Scattered Minds: The Origins and Healing of Attention Deficit Disorder	Book	(Maté, 2011)
Center for Clinical Interventions	Workbooks	Access to free self help resources on variety of topics including procrastination and perfectionism
Time Management Strategies Workshop	Course	An interactive online workshop about scheduling and self monitoring
Tide	App	A focus app that allows you to listen to calming sounds while completing tasks
Forest	App	An app that supports you in focusing on your tasks and decreasing distractions.
Stay Focused	App	An android app that allows you to block apps and websites to help you focus on your studies and task
Todoist	App	Allows you to organize your tasks, assignments and to do list.
Centre for ADHD Awareness, Canada(CADDAC)	Website	Information, resources and support groups for ADHD.
Kelty Mental Health	Website	Information on ADHD.

Kelty’s Key – Chronic Pain	Course
Pain BC	Website	Pain BC aims to enhance the well-being of all people living with pain through empowerment, care, education and innovation.
Chronic Pain: Self-Help Guide	Workbook	An online self-help guide for people who experience chronic pain.
Self-Management BC	Website	Self-Management BC offers free health programs for adults of all ages living with one or more ongoing health conditions. Programs are offered in person, virtually, online, by telephone, or by mail for adults living in BC.
Manage My Pain	App	Allows you to track, analyze and share your pain data.
Alberta Health Services – Chronic Pain Management Lecture Series	Course	Access to series of 10 free lectures regarding the nature of pain and the way your body’s systems are affected by pain.
The Pain Toolkit Workshops	Course	Access to online interactive workshops for health care professionals and people who live with persistent pain.
Pain Support	Website	A UK based website that has information about pain relief techniques, as well as access to a discussion forum for people with chronic pain.
Living beyond your pain: Using acceptance and commitment therapy to ease chronic pain	Book	(Dahl & Lundgren, 2006)
Curable	App	Access to psychoeducational tools regarding chronic pain and a series of guided exercises.

BounceBack	Course	BounceBack is a free skill-building program designed to help adults and youth (age 15+) manage low mood, mild to moderate depression, anxiety, stress, or worry. Delivered online or over the phone with a coach, you will get access to tools that will support you on your path to mental wellness.
CBT Skills Group	Course	This is an online group that combines CBT, mindfulness, and emotion regulation skills. It’s free, but you need to be referred by a physician.
Kelty’s Key – Depression	Course
Problems With Depression: Self-Help Guide	Workbook	An online self-help guide for people who experience mild-to-moderate difficulties with depression.
Problem Solving: Self-Help Guide	Workbook	Problem solving is an evidence-based treatment for depressive symptoms. This self-help guide walks you through the process of identifying and solving problems.
Center for Clinical Interventions	Workbooks	Access to free self help resources on variety of topics including depression and tolerating distress
Healthy Minds	App	A problem solving tool that gives you access to a mood tracker, journal, problem solving guides, coping strategies and breathing exercises.
Sanvello	App	Provides strategies for coping with stress, anxiety, depression and other mental health concerns.
Get Self Help	Website	Access to various cognitive behavioral therapy self help tools for anxiety, depression, disordered eating and ADHD.
Moodgym	Course	Provides self-help training in cognitive behavioral therapy to help you prevent or manage symptoms of depression and anxiety ( Paid service- 12 month subscription costs around $40)
Canadian Mental Health Association	Course	Access to information and online mental health courses
Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think	Book	(Greenberger & Padesky, 2015)
The Happiness Trap: How to Stop Struggling and Start Living: A Guide to ACT	Book	(Harris & Hayes, 2008)
The mindful way workbook: An 8-week program to free yourself from depression and emotional distress	Book	(Teasdale, Williams & Segal, 2014)
Moodmission	App	provides individually tailored activities to help you cope with life’s general challenges.

Body Image and Eating Disorders Support	Website
NHS Inform: Anorexia Nervosa	Website	An educational website on anorexia nervosa.
NHS Inform: Binge Eating Disorder	Website	An educational website on binge eating disorder.
NHS Inform: Bulimia Nervosa	Website	An educational website on bulimia nervosa.
Looking Glass Foundation	Website	Provides program, resources and information for eating disorders and disordered eating
Community Eating Disorder Programs in BC	Website	A comprehensive list of eating disorder treatment programs across British Columbia. Programs can be filtered by age, location, program type, and eating disorder type.
Provincial Adult Tertiary Eating Disorder Program	Website	A BC program that provides specialized clinical services, inpatient, and outpatient programs for individuals aged 17+
National Eating Disorder Information Centre (NEDIC)	Website	A Canadian directory of services, and source for statistics, trends, and research information. NEDIC operates Canada’s only national toll-free helpline (416-340-4156 or toll-free: 1-866-633-4220) and instant chat program which provides support, information and referrals to individuals struggling with food and weight preoccupation issues, as well as the families, friends, and professionals who care for them
Change Creates Change Eating Disorder Care	Website	A group of eating disorder treatment centres with offices across Canada, including one in Langley, British Columbia. Their clinical teams are made up of dietitians and therapists skilled in the treatment of eating disorders in children, youth, and adults. In BC, they provide fee-for-service in-person and virtual services to individuals of all ages struggling with eating disorders and disordered eating
Jessie’s Legacy	Website	Focusing on awareness and prevention, Jessie’s Legacy is a BC-based organization that offers education, training and resources on eating disorder prevention and body image issues.
Recovery Warriors	Website	A website dedicated to boosting the emotional intelligence and resilience of people struggling with depression, anxiety and eating disorders. Their free app is designed to help individuals struggling with food, dieting, exercise and body image
NEDA Toolkits	Workbook	This US-based organization has a lot of helpful resources for people in recovery, and for those who want to learn and help. Free PDF toolkits are available for parents, athletic coaches, educators, and workplaces.
Let Us Eat Cake	Podcast	Podcast hosted by two Vancouver-based Registered Dietitians that aims to tackle weight stigma and diet culture. They also host ‘Snacktime & Chill’, a meal support session every weekday at 3pm on Instagram: @eatcakepod.
Center for Clinical Interventions	Workbooks	Access to free self help resources on variety of topics including appearance concerns, body dysmorphia and disordered eating.

Gambling Support BC	Website	Free prevention, treatment and support services are also available for anyone struggling with their own or a loved one’s gambling. Tel. 24/7: 1-888-795-6111
Problem Gambling: Self-Help Guide	Workbook	An online self-help guide for people who experience problem gambling.

Bereavement and Grief: Self-Help Guide	Workbook	This self-help guide is for people experiencing bereavement and grief.
Kelty’s Key: Complicated Grief	Course

Self-Esteem: Self-Help Guide	Website	This self-help guide provided education on self-esteem and strategies to help improve self-esteem.
Dr. Neff: Self-Compassion	Website	Self-compassion involves treating yourself with kindness and understanding. This website provides information on what self-compassion is, and different self-compassion exercises.
Center for Clinical Interventions	Workbooks	Access to free self help resources on variety of topics including Self compassion, Self esteem, perfectionism , and assertiveness

Kelty’s Key	Course
Sink Into Sleep	Website	Find information about sleep and sleep disorders, and starting points for reversing chronic sleep problems.
Sleepwell	Website	Sleepwell has two goals: 1) to help people with insomnia get their sleep back without medications; and 2) to help people stop taking sleeping pills safely and effectively. Sleepwell recommends CBTi (cognitive behavioural therapy for insomnia) because it has excellent evidence that it works. The challenge for many is getting access to CBTi. This is where Sleepwell comes in.
Sleep & Insomnia: Self-Help Guide	Workbook	An online self-help guide for people who experience sleep difficulties and insomnia symptoms.
Center for Clinical Interventions	Workbooks	Access to free self help resources on variety of topics including sleep, and worry/rumination
Loona	App	Relaxation activities to help you feel less stressed at night and get a good night sleep
Headspace	App	Learn meditation and mindfulness, and choose from hundreds of guided meditations for managing stress, sleep, focus and mind-body health.
Calm	App	Gives you access to various guided meditations, mindfulness resources and relaxation sounds
Here to Help (Wellness Module)	Website	Information and strategies for getting a good night sleep.
Insight Timer	App	Free guided meditation and relaxation sounds to help you sleep better, relax and focus.

Kelty’s Key	Course
Low Risk Drinking Guidelines	Website
Quit Now	Website	QuitNow is a free program for British Columbians looking to quit or reduce tobacco and e-cigarette use, delivered by the BC Lung Foundation on behalf of the Government of British Columbia. We are here to help you quit and understand what happens when you stop smoking.
Here to help	Website	We’re here to help you find quality information, learn new skills, and connect with key resources in BC. Explore strategies to help you take care of your mental health and use substances in healthier ways, find the information you need to manage mental health and substance use problems, and learn how you can support a loved one.
BC Mental Health and Substance Use – Provincial Programming	Website	Access to mental health and substance use services
Centre for Addiction and Mental Health	Website	The Centre for Addiction and Mental Health (CAMH) is Canada’s largest mental health teaching hospital and one of the world’s leading research centres in its field. CAMH is fully affiliated with the University of Toronto and is a Pan American Health Organization/World Health Organization Collaborating Centre.

BC Occupational Stress Injury	Website	BC-OSI is an outpatient program where clients who live with mental health conditions related to an operational stress injury and their families can find comprehensive clinical assessment and treatment services. Services are provided to BC residents who are veterans, members of the Canadian Forces, and members of the RCMP.
National Centre for PTSD	Website	The National Center is the world’s leading research and educational center on PTSD. Its website includes educational resources on PTSD and treatment options.
PTSD Treatment Decision Aid	Website	This free tool helps you see how different evidence-based PTSD treatments compare against one another. It also helps you think about which treatment might be best for you.
PTSD and CPTSD: Self-Help Guide	Workbook	An online self-help guide for people who have experienced trauma.

Canada’s Food Guide	Website
Canadian 24-Hour Movement Guidelines	Website	The Canadian 24-Hour Movement Guidelines offer direction on what a healthy 24 hours looks like for Canadians children, youth, adults, and older adults.
Options for Sexual Health	Website
Palouse Mindfulness	Website	This online MBSR training course is 100% free, created by a fully certified MBSR instructor, and is based on the program founded by Jon Kabat-Zinnl.
UCSD Centre for Mindfulness	Website	The UC San Diego Center for Mindfulness Resource web page.
Self-Management BC	Website	Self-Management BC offers FREE health programs for adults of all ages living with one or more ongoing health conditions. Programs are offered in person, virtually, online, by telephone, or by mail for adults living in BC.
MyGut	App	Free app that allows you to track, understand, and manage your journey with Crohn’s disease or Ulcerative Colitis
MindHealth BC	Website	Access to an online assessment and finding resources to support your mental health.
Web Smart Sex Resources	Website	Learn about Sexually Transmitted Infections (STI), testing options, find clinics, or chat with a nurse online.
Sex & U	Website	Learn about sexual and reproductive health.
MOSAIC	Website	A non-profit organization that supports immigrants, refugees and migrants. They provide various online programs and counselling services.
Crisis Pregnancy Centre	Website	Offers free pregnancy tests, information on pregnancy, abortion procedures and risks, and Post Abortion support.
myPlan App	App	A tool to help with safety decisions if you, or someone you care about, is experiencing abuse in their intimate relationship.
All Trials app	App	Allows you to browse and find a perfect hike, bike ride or trail.
HabitBull	App	Allows you to build positive new habits
Dialectical Behavior Therapy	Workbook	DBT focused resource which includes information/worksheets on mindfulness, emotional regulation, distress tolerance and interpersonal effectiveness.
Association for Contextual Behavioral Science	Website	A list of Acceptance and Commitment Therapy based self-help books.
Gutsy Support	Website	The Crohn’s and Colitis Canada’s Gutsy Support program allows you to connect with support staff and other people affected by Crohn’s or colitis, to get advice, emotional support, and information about living with IBD.
Crohn’s and Colitis Canada	Website	Access to information and programs about coping with IBD.
Intercultural Online Health Network (iCON)	Website	Access to chronic disease management information.
Canadian Men’s Health Foundation	Website	A national registered charity providing information, tools and motivation for men and their families to live healthier.
Wellness Together	Website	Offers free resources for mental health and substance use support.
Canadian Mental Health Association	Course	Access to information and online mental health courses.

BC Mental Health and Substance Use – Provincial Programming	BCMHSU provides highly specialized treatment for people across British Columbia with severe mental health and substance use/addiction issues, people in custody, and people who have been referred by the courts for assessment and treatment.
Canadian Mental Health Association – BC Division	The Canadian Mental Health Association provides mental health promotion and mental illness recovery-focused programs and services for people of all ages and their families. Follow the links below for details.
Centre for Addiction and Mental Health	The Centre for Addiction and Mental Health (CAMH) is Canada’s largest mental health teaching hospital and one of the world’s leading research centres in its field. CAMH is fully affiliated with the University of Toronto and is a Pan American Health Organization/World Health Organization Collaborating Centre.
Discovery College	Discovery College offers free courses on a range of mental health topics, such as mindfulness, healthy boundaries, and self-care. All courses were created in collaboration with people who have personal experience with mental health.
Here to Help	We’re here to help you find quality information, learn new skills, and connect with key resources in BC. Explore strategies to help you take care of your mental health and use substances in healthier ways, find the information you need to manage mental health and substance use problems, and learn how you can support a loved one.
Mental and Behavioural Health Learning Centre	The Health Link BC Learning Centre has mental health information in one place so that you can easily find what you are looking for.
Qmunity	Resource centre for queer, trans and two spirited individuals.
Trans Care BC	Focused on providing information and resources for accessing gender affirming health care and support.
First Nations Health Authority	Provides information for First Nations communities on mental wellness, substance use prevention and treatment, residential treatment centers and overdose information.
British Columbia Schizophrenia Society	Provides information regarding services and resources to support families affected by schizophrenia.
Fraser Health	Provides information regarding available mental health services.
Healing in Colour	Access to a directory of BIPOC therapists.
Find Support BC	Connects persons with disabilities with resources available to them. Their database generates a list of resources based on age, disability, region and city in BC.
Food Guide Canada	Eating well during pregnancy helps to provide you and your baby with the nutrients you need.

Phone: 211	211 provides information and referral services for community and government programs, including 211, VictimLink, and the Responsible and Problem Gambling Program.
Phone: 811	8-1-1 is a free-of-charge provincial health information and advice phone line available in British Columbia. By calling 8-1-1, you can speak to a health service navigator, who can help you find health information and services; or connect you directly with a registered nurse, a registered dietitian, a qualified exercise professional, or a pharmacist.
Health Link BC Service Search	The HealthLink BC Directory provides listings for health services provided by the provincial government, provincial health authorities, and non-profit agencies across the province.
Urgent & Primary Care Centres	Urgent and Primary Care Centres (UPCCs) provide access to same-day, urgent, non-emergency health care. UPCCs are often open evening, weekends and statutory holidays (actual hours vary by clinic). UPCCs provide an alternative to visiting an emergency department for non-emergency issues.
Bridge – Building research in IBD Globally	BRIDGe is composed of a group of gastroenterologists who are all experts in IBD-patient care and focused on patient-centered clinical IBD research.
Biologic treatment in BC for IBD patients	PharmaCare for B.C. Residents – Biosimilars Initiative for Patients.
Access and Assessment Center at VGH	Supports individuals and families to access mental health and substance use services in Vancouver. Services include referral intake, on-site assessment, crisis intervention, and short term treatment.
Medimap	See available walk in clinics and wait times, and book an appointment.

This document provides an in-depth look at the role of nutrition for individuals living with Inflammatory Bowel Disease (IBD) in remission. It emphasizes the importance of maintaining a balanced and nutrient-rich diet to support ongoing gut health and overall well-being. The document explores basic concepts, dietary strategies that can help prevent flare-ups, promote sustained remission, and address common nutritional deficiencies associated with IBD. By following these guidelines, patients can better manage their condition, improve their quality of life, and reduce the risk of complications.

To download this document, please click here.

Getting adequate nutrition during an IBD flare is very important to help support the healing of the gut, minimize weight loss, and prevent malnutrition. It can be challenging to do this, though, as many people have active symptoms in a flare that may interfere with eating. This handout will provide dietary strategies to minimize your symptoms while optimizing your nutrition.

To download this document, please click here.