Downloadable one page Everything is awful and I’m not okay  questions to ask before giving up

Centre for Applied Research in Mental Health and Addiction (CARMHA)  have created a range of resources, available in French and English.
PositiveCopingforChronic Health Conditions

MentalHealthMeter – Canadian Mental Health Association

Assessing our mental health is not as simple to do as measuring our physical health. There are no scales or endurance tests that rate mental fitness. But with the help of the Canadian Mental Health Association’s Mental Health Meter, you can reflect on your unique strengths and identify areas where your level of mental fitness could be improved to help you cope with all of life’s up and downs.

CheckFromTheNeckUp  – Mood Disorders Association of Ontario

Welcome! Your mental health is just as important as your physical health. This simple, online, private, mental health check-up can identify some symptoms of depression, anxiety or bipolar disorder so you can get help if you need it. You can also learn more about mood disorders and find resources to help yourself, your family members, or friends. Get Started or read more by choosing one of the links on the left.

SelfCheck  Strength of a Warrior does not provide any formal medical, psychological, or professional services to any members.

We are peer support and education. Only a doctor can give an accurate mental health evaluation. Consult with a qualified mental health professional.

Since Strength of a Warrior is peer-to-peer and self-help, the staff, employees, and agents of Military with PTSD INC shall not be liable for any claims or damages, and expressly disclaims any and all liability of any nature for any action, or non-action, taken as a result of the information generated by this website or any of the self-help programs.

21TipstoKeep your shit together when depressed

WorkLifeBalance -Canadian Mental Health

More than ever before, Canadians play many different roles in their lives. They are workers, parents, spouses, friends, caregivers of elderly relatives and volunteers in their communities. They must also make room in their lives for taking care of their own physical and mental well-being. Not surprisingly, achieving balance among all these competing priorities can be difficult.

AlcoholAbuseSelftest – The National Council on Alcoholism and Drug Dependence, Inc. (NCADD) has been a valuable resource for millions of people struggling with alcoholism and addiction

Disclaimer:  The results of this self-test are not intended to constitute a diagnosis of alcoholism and should be used solely as a guide to understanding your alcohol use and the potential health issues involved with it. The information provided here cannot substitute for a full evaluation by a health professional.

TakeTheDrugTest -CareNZ Addiction Treatment & Recovery

Do you think you have a problem with drug use? Are you not sure if you should get help or not? Our drug self-assessment test can help you to get an idea if your drug is at a harmful level and what you can do in this situation. If you feel that an online test can’t answer your questions, do not hesitate to contact one of our services to arrange an appointment. Our friendly staff will listen to you and help you clear your questions and concerns. The following questions refer to your use of drugs (excluding alcohol) in the past 12 months. By drugs, we mean illicit drugs as well as prescription and over-the-counter drugs that are used in excess or in a non-medical way.

AlcoholSelfAssessment -CareNZ Addiction Treatment & Recovery

This is the World Health Organization standard audit for drinkers to test their drinking. The questions have been created to look at a whole range of different relationships with alcohol without having to go through a long series of questions. The results of the questionnaire, your ‘score’ if you like, are a guideline to help you come to some conclusions yourself. There is an old saying that goes like this – ‘if you think you have a problem with your drinking then you probably do!’ The questions below refer to your use of alcoholic drinks over the past year. Please try to answer the questions as honestly and accurately as you can.

AlcoholScreeningtest –

Is the way or amount I drink harming my health? Should I cut down on my drinking?  Answering these questions will take only a few minutes, and will give you personalized results based on your age, gender and drinking patterns

Let’sDe-Stress Stress is everywhere and unavoidable. Work, finances, health, relationships, the weather, world events… the list can go on and on. The problem isn’t the stressors themselves but how we respond to those stressors.
Good health, both physical and mental, involves learning how to DE-STRESS and enjoy life more The Holmes and Rahe Stress Scale Understanding the Impact of Long-term Stress

9EssentialQualities of mindfulness -Melanie Greenburg Ph. D

MindBody Exercises to Help You Transcend Chronic Depression by Dr. Ben Kim on Jul 26, 2007

Mindfulnessmeditation with Deepak Chopra

Palouse Mindfulness free 8 week course

Relaxationtechniques for stress relief-

6tipsfora mindful exercise routine -The Chopra Center

Traumarecoverybc self guided Trauma Treatment Online Coach

PTSDCoachOnline PTSD Coach Online is for anyone who needs help with upsetting feelings. Trauma survivors, their families, or anyone coping with stress can benefit. -U.S. Department of Veterans Affairs,

Breathing Exercises

BreathingtoRelieve anxiety
Breathing for Relaxation
1. Find a quiet and comfortable place where you won’t be interrupted for at least 20 minutes. It’s essential that you don’t have access to phones and other devices that can distract you. If there are others home ask them to give you quiet time so they don’t interrupt you.

2. Use ear or headphones to listen to music that you find relaxing and comforting – just instrumentals and/or sounds of nature, no lyrics. If you prefer not to listen to music, and you feel that you can relax just as effectively without it, you can skip this step.

3. Lie or sit down in a comfortable position and close your eyes. Imagine that you are in a favourite place – the beach, a park while the sun is setting, on a mountain – any place you can vividly imagine and that makes you feel at peace. Work on vividly imagining it, using all your senses (smell the air, feel the breeze, hear the sounds of nature etc.)

4. Focus your attention on your breathing, allowing your chest and belly to move in and out, in and out, slowly. There is no need to take exaggerated breaths. Just breathe in a way that relaxes you. For example, breathe in for a count of 3, hold for a count of 3 and exhale for account of 3 or more.

5. Start at your feet and work your way up to your knees, hips, stomach, hands, arms, shoulders, chest, neck, and head, visualizing the blood in these areas flowing freely through relaxed muscles. You can actively think about each body part for a few seconds or however long it takes to facilitate complete relaxation.

6. At a pace that is comfortable to you, imagine the area of your body or life that you would like to see a change in. Watch that area go from its present state to how you would like it to be. Replay this transformation as many times as is comfortable. See it become better. Imagine what is happening internally to allow this change to occur. Imagine what your life is like with this change. How does this change make you feel about yourself? How is your daily routine different with this change? How does it affect your relationships? Make this change so real in your mind that you experience moments of believing that it has already happened.

7. After you have viscerally felt the change that you would like to see, you can slowly come out of your deep state of relaxation. Take a few deep breaths and do some light stretching of your spine, hips, and legs.

8. Repeat steps 1 through 7 regularly to align your thoughts and emotions with the vision that you have for your life.(Submitted by Lynne Rusk- Administration Director of Badge of Life Canada)


TheTraumaRecovery    Welcome, to Transitions-Home From Trauma where our guests share their clinical experiences on trauma treatment and recovery.  They offer valuable insights for transitioning through trauma, towards redefinition of both our personal identity, and celebration of wonderful life.  Enjoy the gift of personal experience, courtesy of The Trauma Recovery Blog.

YouTube Links

2HrMeditation Shamanic Tibetan Meditation: Calming Music, Soothing Music, Deep Meditation Music ☯181 – YouTube
WhatisMindfulness -with Jon Kabat-Zinn