HELPFUL INFORMATION
AND RESOURCES

DISTRESS LINES

When in need of someone to talk to. Operated by various agencies. Open 24 hours a day

(unless otherwise indicated):

​

9-8-8 Suicide Crisis Helpline: Call or text 9-8-8 Toronto Distress Centres: 416 408-4357 or 408-HELP Gerstein Centre: 416 929-5200 Spectra Helpline: 416 920-0497 or 905 459-7777 for Brampton and Mississauga residents TTY: 905 278-4890; Languages: English, Punjabi, Hindi, Urdu, Spanish, Portuguese Assaulted Women's Helpline: 416 863-0511; Toll-free: 1 866 863-0511

DISTRESS LINES

Kids Help Phone: 1 800 668-6868; Languages: English and French Community Crisis Line Scarborough and Rouge Hospital: 416 495-2891 for 24/7 telephone crisis support. Service borders: south to the lake, north to Steeles Avenue, east to Port Union Road, and west to Victoria Park Durham Crisis and Mental Health Line: 905 666-0483 Distress Centre Halton: For Residents of the Halton Region (Burlington, Halton Hills, Milton, and Oakville). Oakville: 905-849-4541; Burlington: 905-681-1488; Milton/Halton Hills: 905-877-1211

​

BE KIND TO YOURSELF 

Be kind to yourself. Acknowledge mistakes you've

made without berating or punishing yourself. Instead, move forward with a positive growth mindset.

It can take time to build trust and feel comfortable

with a therapist. This could feel even more difficult

when you're not seeing them.

Don't keep things to yourself. ... The best way for your therapist to get to know the real you (and to help you!)

is for you to be completely honest ABOUT IT.  

​

KEEP A JOURNAL

Document your experiences by journaling or taking notes. Journaling will help you process your sessions and facilitate growth. The work is not done when the therapy hour is done. Whatever you covered in your last session will come up in your next session. Bringing a journal with you to therapy can offer an opportunity to write down goals or insights as soon as they come to you. Recording your progress in this way.