Resources

Mental Health Support & Well-Being Resources

If you’re feeling overwhelmed, you’re not alone. The resources below are offered as supportive options to help you navigate emotional distress, build coping skills, and access care when needed.

Immediate Support (Canada)

If your safety is at risk or you’re in immediate danger, call 911 right away.

• Get Help | 9-8-8: Suicide Crisis Helpline Call or text 9-8-8 for free, confidential support, 24/7.

• Be Safe App 

  Helps you create a personal safety plan, find local Canadian supports, and learn what to do during a mental health or substance-use crisis.

• Find Mental Health Support 

  A comprehensive list of mental health services and how to access help in Ontario.

Inspiring Hope – Self-Guided Resources

Tip Sheets

• When the World Feels Overwhelming 

• Religious or Faith-Based Distress and Wounding

• Simple Calming Practices

• Meeting Grief 

Guides

• Window of Capacity and Resources to Support Grieving Meditators

• Navigating Overwhelm Related to Political or World Events 

• Religious and Faith-based Distress and Wounding

• In the Moment Mindfulness Practices for Anxiety 

• In the Moment Mindfulness Practices for Anxiety - Spiritual

• Meeting Grief with Compassion and Presence 

Physical Well-Being

• LifestyleRx
• A physician-led virtual program supporting lifestyle changes for metabolic health, including education, recipes, videos, and group support.
• Best for: metabolic and blood sugar health
• Cost: publicly funded for some Canadians
• Personal note: I’ve used this program myself and found it helpful for building sustainable habits.

Meditation & Mindfulness Teachers (Foundational Influences)

The following teachers and traditions have shaped and inspired my work:

• Toward Stillness Meditations – Founded by Tony Murdock, integrating meditation, yoga philosophy, mysticism, leadership, and compassionate living.

• Unified Mindfulness (UM) – A secular, skill-based mindfulness system developed by Shinzen Young, offering free online training and group coaching.

• Tara Brach, Ph.D. – Psychologist, spiritual teacher, and bestselling author.

• Jack Kornfield, PH.D – One of the key teachers introducing mindfulness practice to the West.

• Jon Kabat-Zinn – Founder of Mindfulness-Based Stress Reduction (MBSR), bringing mindfulness into mainstream healthcare.

Spiritual Well-Being

• Integrative Medical Health University 
• Founded by Emma Bragdon, PhD. Offers free, accessible resources for individuals and families navigating spiritually transformative experiences.

Workplace Well-Being

• Workplace Strategies for Mental Health 
• Free tools and resources to support workplace mental health and psychological safety.

Reflection, Mindfulness & Well-Being Apps 🌱

A gentle note: These apps can be supportive tools for reflection, mindfulness, and emotional awareness, but they are not a replacement for therapy or professional mental health care. If you’re experiencing significant distress or need deeper support, connecting with a qualified professional is encouraged.

Rosebud

• https://www.rosebud.app/
• AI-powered journaling and self-reflection with thoughtful prompts to support insight and self-awareness. I use this app personally and often recommend it as a gentle companion for reflection.
• Best for: guided journaling, self-reflection, noticing patterns
• Free trial available; paid subscription for full features.

Daylio

• https://daylio.net/
• A simple mood-tracking app with optional journaling that helps you notice emotional patterns over time.
• Best for: mood tracking, daily check-ins, building awareness
• Free version available; optional paid upgrade.

Insight Timer

• https://insighttimer.com/
• A large library of guided meditations, music, and talks for stress, sleep, and mindfulness.
• Best for: meditation variety, sleep support, stress reduction
• Extensive free content; optional paid courses.

Smiling Mind

• https://www.smilingmind.com.au/smiling-mind-app
• A free, evidence-informed mindfulness app with programs for different ages and life stages.
• Best for: beginners, teens, simple mindfulness practices
• Completely free.

MindShift CBT

• https://mindshiftcbt.com/
• MindShift CBT is a free app and web resource based on cognitive-behavioural therapy (CBT) techniques to help users manage anxiety. It offers tools for coping with worry, panic, perfectionism, and phobias through practical exercises, thought-tracking, and skill-building activities.
• Best for: anxiety support, managing worry and stress
• Completely free.

Brightmind

• https://www.brightmind.com/
• Meditations grounded in neuroscience and contemplative practice, focused on attention, emotional regulation, and resilience.
• Best for: focus, emotional regulation, deeper meditation practice
• Free introductory content; paid subscription for full access.

Happify

• https://www.happify.com/
• Activities and exercises based in positive psychology to support emotional well-being.
• Best for: mood support, resilience, positive habits
• Free version available; optional paid upgrade.