During this time of uncertainty many of us need a little help when it comes to our mental health. Below you’ll find available resources and tools to help you through your mental health journey. Most of these resources can be accessed Canada-wide and include toll-free numbers and emails to connect with a service or support. Please note that a few are also specific to the Hamilton region, and some are available only to our full-time students.
Employee and Family Assistance Program – for McMaster employees The Employee and Family Assistance Program is a free program that eligible employees and their dependents can use to access confidential counselling and resources. Telus Health, the provider of the program, can be contacted by phone toll-free or online, 24 hours a day, seven days a week. Learn more here.
Provides services including sexual violence and support (online / phone services available) Visit svpro.mcmaster.ca to learn more.
Black Youth Helpline Serves all youth and specifically responds to the need for a Black youth specific service – offers multicultural youth helpline & services. Call 1-833-294-8650 or visit blackyouth.ca.
De dwa da dehs nye>s (Aboriginal Health Centre) Provides programming in seven areas, Health Care (Doctors, nurse practitioners, and other health care professionals), Health Promotion, Our Health Counts, Advocacy Services, Children’s Programs, Mental Health Programming and Traditional Healing to the Indigenous community of Hamilton, Brantford & Niagara. Visit aboriginalhealthcentre.com to learn more.
Healing in Colour A directory of BIPOC therapists who are committed to supporting BIPOC in all our intersections. By helping to connect the community in this way, we aim to revitalize a legacy of healing, liberation work and resiliency practices that have been lost/taken. Visit healingincolour.com to learn more.
Hope for Wellness (Indigenous Hotline) Offers immediate mental health counselling and crisis intervention to all Indigenous peoples across Canada. Call 1-855-242-3310 or visit hopeforwellness.ca.
Talk 4 Healing Indigenous women can get help, support and resources seven days a week, 24 hours a day, with services in 14 languages. Call 1-855-554-4325.
Trans Lifeline A trans-led organization that connects trans people to the community, support, and resources they need to survive and thrive. Visit translifeline.org to learn more.
Rainbow Health Ontario Service Provider Directory Designed to help you find health and social service providers who have expressed a commitment to providing competent and welcoming care to LGBT2SQ people in Ontario. Visit rainbowhealthontario.ca/lgbt2sq-health/service-provider-directory to learn more.
Speqtrum Hamilton This site is intended for members of Hamilton’s LGBTQ+ community, families and friends. It showcases important resources for community support with information about faith, health, law, and parenting for queer youth and families. Visit speqtrum.ca to learn more.
LGBT Youth Offers confidential and non-judgemental & informed LGBTTQQSI peer support through text, chat and email services. Get in touch with a peer support volunteer from Sunday to Friday, 4 p.m. to 9:30 p.m. Text 647-694-4275, visit youthline.ca or email askus@youthline.ca.
Assaulted Women’s Helpline Free, anonymous and confidential telephone and TTY crisis telephone line to all women in the province of Ontario who have experienced any form of abuse – crisis counselling, safety planning, emotional support, information and referrals accessible 24/7/365. Call 1-866-863-0511.
Flamborough Women’s Resource Centre Provides emergency shelter, safety planning and support services for women with or without children that have experienced abuse or violence in Hamilton. Email FWRC@intervalhousehamilton.org or call 289-895-8580.
Hamilton Interval House Provides a safe place, support for abused women with or without children, community outreach services and practice-based research in our shared quest for freedom from violence. Call their 24-hour crisis line at 905-387-8881.
Martha House A secure and accessible, 40-bed emergency shelter for women and their children who are homeless and fleeing violence and abuse. Call their 24-hour crisis line at 905-523-6277 or visit goodshepherdcentres.ca/martha-house.
Women’s Centre of Hamilton Offers individual counselling, employment counselling and peer support programming. Email them at womenscentre@intervalhousehamilton.org or call 905-522-0127.
Barrett Centre for Crisis Support Provides a safe environment in the community and responds to the needs of individuals,16 years of age or older, who experience a mental health crisis and do not require a hospital stay – confidential and free services 24 hours a day, 365 days a year. Call 1-844-777-3571
Crisis Outreach and Support Team (COAST) A St. Joseph’s Healthcare program serves the residents of the City of Hamilton who have serious mental health issues or are in crisis. A mental health worker will respond to a call on the COAST crisis line, and they will determine whether to respond with phone support or a mobile team visit. Call 905-972-8338 or visit coasthamilton.ca.
Alcohol, Drug & Gambling Services (ADGS) Provides information, counselling and programs (telephone counselling available). Call 905-546-3606 or click here.
Neighbour to Neighbour Access to the emergency food bank, educational and family supports in the Hamilton area. Visit n2ncentre.com to learn more.
Good Shepherd Family Centre Offers temporary emergency accommodation and residential support to families who are experiencing homelessness. Call 905-528-9442 or visit goodshepherdcentres.ca/the-family-centre.
Sexual Assault Centre Hamilton and Area (SACHA) Provides free, non-judgmental services based on the belief that survivors are the experts of their own experiences. They have a 24-hour support line, counselling and advocacy services, outreach, and public education programs. Call 905-525-4162 or visit sacha.ca.
Youth Wellness Centre – operated by St. Joseph’s Healthcare This is a safe, accessible environment for young people ages 17 to 25 to receive expert care for mental health and addiction issues. Call 905-522-1155 ext. 31725 or click here.
Bounceback Ontario A free skill-building program managed by the Canadian Mental Health Association (CMHA). It is designed to help adults and youth 15+ manage low mood, mild to moderate depression and anxiety, stress or worry. Delivered over the phone with a coach and through online videos, you will get access to tools that will support you on your path to mental wellness. Call 1-866-345-0224 or visit bouncebackontario.ca.
ConnexOntario Provides free and confidential health services information for people experiencing problems with alcohol and drugs, mental illness and/or gambling – 24/7 confidential and free. Call 1-866-531-2600 or visit connexontario.ca.
Good2Talk Provides confidential, over the phone support services for post-secondary students in Ontario. Call 1-866-925-5454 or visit good2talk.ca.
Mind Your Mind Exists in the space where mental health, wellness, engagement and technology meet. They work with community partners and young people aged 14 to 29 to co-create interactive tools and innovative resources to build capacity and resilience. Visit mindyourmind.ca to learn more.
AbilitiCBT Free, virtual CBT based therapy that addresses anxiety and depression is available to all Ontario residents, 16+. There are 10 modules to work through at your own pace with a therapist that tracks progress and checks in. Ability to access past modules for up to 1 year. Visit https://myicbt.com/ to learn more.
Bounceback Ontario A free, skill-building program managed by the Canadian Mental Health Association (CMHA). It is designed to help adults and youth 15+ manage low mood, mild to moderate depression and anxiety, stress or worry. Delivered over the phone with a coach and through online videos, you will get access to tools that will support you on your path to mental wellness. Phone coaching, workbooks and videos are available in many different languages. Visit bouncebackontario.ca to learn more or all 1-866-345-0224.
ConnexOntario Provides free and confidential health services information for people experiencing problems with alcohol and drugs, mental illness and/or gambling – 24/7 confidential and free. Visit connexontario.ca or call 1-866-531-2600 to learn more.
Good2Talk Provides confidential, over the phone support services for post-secondary students in Ontario. Provides professional counselling and information and referrals for mental health, addictions and wellbeing. Free, text-based support can also be accessed that is connected with trained volunteer crisis responders. Call 1-866-925-5454 or visit good2talk.ca.
Mind Beacon Free mental health support for Ontario residents 16+ dealing with stress, anxiety, depression and more that is completely digital therapy. It is a therapist guide program that is based in CBT. Can work with therapist for up to 12 weeks and then have access to resources for up to 1 year. Visit https://www.mindbeacon.com/ to learn more.
Wellness Together Canada Provides free, private, confidential services for mental health and addictions that are available 24/7. Create an account to track your progress. Supports include managing low mood, coping with stress, coping with COVID-19, managing substance use, managing worry and strengthening relationships. Visit https://wellnesstogether.ca/en-ca to learn more.
Find local resources for support and prepare yourself if you are in crisis.
Sleep and meditation app to help decrease stress and anxiety.
Meditation app to help reduce stress.
CBT based strategies for anxiety relief with CBT based tools, a thought journal, coping cards, healthy habits, goal setting, grounding techniques, etc.
Free app available that includes depression test (PHQ-9) to track symptom severity, a thought diary to help improve your mood and safety planning during a suicidal crisis to keep you safe
App with lessons on anxiety and stress to help with a better understanding of how to manage it. Also includes journaling, deep breathing, visualization and sleep relaxation.
Breathing exercises can be helpful in managing anxiety and coping with negative feelings. Learn these easy techniques to help calm the body and calm the mind and lower anxiety.
When we are anxious, it is difficult to think our way out of our anxious state, and sometimes it is better to distract ourselves from our worries and stress too.
Learn how to utilize this skill and use it for full-body relaxation or even targeted muscle group relaxation.