Help for Right Now

A free online quiz to help you learn about your adult attachment patterns (secure, anxious, avoidant, disorganized). Results are educational, not a diagnosis. The quiz uses a validated questionnaire (ECR-RS) and provides a simple report to support self-awareness and next steps in learning or therapy. https://quiz.attachmentproject.com (https://quiz.attachmentproject.com/) The quiz page notes hundreds of thousands of completions and offers quick results. Use it as a starting point and consider discussing results with a licensed clinician if you want personalized care.

Trigger warning: The following questionnaire includes questions about childhood adversity, including abuse, neglect, and household violence. Please read only when you feel steady, pause any time, and consider completing it with a therapist or a trusted support. A printable ACEs questionnaire for self-reflection on childhood adversity. This version includes more than the classic 10 items and is intended for education and conversation starters, not diagnosis. Best reviewed with a clinician and used within a trauma-informed plan. https://neffinspiration.com/wp-content/uploads/Adverse-Childhood-Experiences-ACEs-Questionnaire.pdf (https://neffinspiration.com/wp-content/uploads/Adverse-Childhood-Experiences-ACEs-Questionnaire.pdf) If you choose to use this, pair it with support (e.g., grounding skills, crisis resources, follow-up with a clinician). Let the number be a guide, not a label. Please focus on what feels safe now, your strengths, and the next helpful step.

A nonprofit directory that connects people who are under- or uninsured with vetted therapists offering affordable sessions. Typical rates are $40–$70 for individuals and $40–$80 for couples/families; many areas also have student interns at $30 per session. In Canada, therapists charge in CAD within the same ranges. There’s a one-time lifetime membership fee to access the network. In-person and online options are available. https://openpathcollective.org/ (https://openpathcollective.org/) Phone number: 1-800-268-2833 (client support) You book directly with the therapist after registering; Open Path is not for emergencies (use local crisis services if needed). You must work with a therapist licensed in your province.

Free, 24/7 nationwide support by call or text for anyone in Canada thinking about suicide or worried about someone else; available in English and French and answered by trained responders. Led and coordinated by CAMH, funded by the Government of Canada. https://988.ca (https://988.ca/) Phone number: Call or text 9-8-8 (Canada-wide, 24/7). Confidential, trauma-informed support; if you are in immediate danger, call 911. CRTC+1(https://crtc.gc.ca/eng/phone/988.htm?utm_source=chatgpt.com)

A CAMH page that lists crisis options for Toronto and nearby regions, including 24/7 distress lines, mobile crisis teams, community crisis supports, and guidance for emergencies. It also reminds people to go to the nearest emergency department or call 911 in an emergency. https://www.camh.ca/en/health-info/crisis-resources (https://www.camh.ca/en/health-info/crisis-resources) Phone number: Key lines on the page include: 9-8-8 Suicide Crisis Helpline (call or text 9-8-8), Toronto Distress Centres 416-408-4357 (408-HELP), Gerstein Centre 416-929-5200, and Spectra Helpline 905-459-7777 (Brampton/Mississauga) Includes community crisis services (e.g., Toronto Community Crisis Service) and mobile crisis response information. CAMH.(https://www.camh.ca/en/health-info/crisis-resources) Available supports span multiple regions (Toronto, Scarborough, Durham, Halton). Check boundaries and availability on the page before calling.

A free self-help workbook for working people experiencing low mood or depression. It explains depression, offers treatment options, and teaches three practical, evidence-based skills in a step-by-step format. Useful for individuals, family or colleagues, employers, and clinicians as an adjunct to care. Available in English, French, and audio. https://psychhealthandsafety.org/asaw (https://psychhealthandsafety.org/asaw) Contact email: info@psychsafety.org (mailto:info@psychsafety.org) For most people with serious depression, the guide alone is not sufficient; seek treatment such as CBT or antidepressant medication.

A curated list of free mental health apps (e.g., Healthy Minds, MindShift CBT, MoodTools, PTSD Coach, Rise Up + Recover) with brief summaries of what each does. AMI-Quebec notes these apps are not a replacement for medical or psychological care. https://amiquebec.org/free-mental-health-apps(https://amiquebec.org/free-mental-health-apps) Phone number: 514-486-1448 (toll-free 1-877-303-0264). Programs from AMI-Quebec are free; contact hours and email are listed on their site (reception@amiquebec.org)(mailto:reception@amiquebec.org).

A free, monthly Zoom support and DBT-focused psychoeducation group for people with PMDD, premenstrual exacerbation, or severe PMS; includes peer support and practical skills. (Adults). To register, email info@imparttherapy.com https://www.psychologytoday.com/ca/groups/pmdd-and-severe-pms-group-support-zoom-program-toronto-on/240283(https://www.psychologytoday.com/ca/groups/pmdd-and-severe-pms-group-support-zoom-program-toronto-on/240283?utm_source=chatgpt.com) Also offers a PMDD Partners Information Session group for partners of those with PMDD/PME.

Short description of what this resource is for: A free library of downloadable handouts and worksheets on topics like trauma-informed de-escalation, anger strategies, recognizing anxiety, mindful breathing, crisis response checklists, and more—useful for clients, families, and helpers. https://ctrinstitute.com/resources/printable-handouts (https://ctrinstitute.com/resources/printable-handouts) Phone number: 204-452-9199 | Toll-free 877-353-3205 Feel free to download and use the handouts; examples include Quick Strategies for Anger Management, Recognizing Anxiety Worksheet, and Mindful Breathing Tips. Crisis & Trauma Resource Institute.(https://ctrinstitute.com/resources/printable-handouts/) CTRI notes it does not provide crisis counselling and directs people to 9-8-8 for immediate support.