Accepting online and in-person consultation | (416)-708-8894 | support@holisticaretrauma.com | 4257 Sherwoodtowne Blvd, Suite 200, Mississauga, ON
Help for Right Now
SIMPLE STEPS, CLEAR INFO, AND WHERE TO GO NEXT.
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
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
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/
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.
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
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
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. 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
Contact email: 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
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).
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
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
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. CTRI notes it does not provide crisis counselling and directs people to 9-8-8 for immediate support.