Check up from the Neck up
Quick on-line, private, mental health check-up to identify some symptoms of common mood disorders to get help if you need it. Learn more about mood disorders on this site and find resources to help yourself, your family members, or friends.
Here to Help
A comprehensive website that includes a range of screening self-tests, fact sheets, and interactive toolkits for individuals with mental health issues and their families. Resources exist on a range of areas, including: Abuse; Alcohol & Substance Use; Anxiety Disorders; Attention Deficit Hyperactivity Disorder; Bipolar Disorder; Depression; and Eating Disorders.
An organization designed to help youth and young adults in British Columbia check out how they’re feeling and quickly connect to mental health resources and support. Support includes education, self-care tools, website links, and assistance in connecting to local professional resources. A range of self-check quizzes, as well as self-care and family/friend resources are provided.
Bounce Back® (Narrated/hosted by Dr. Joti Samra)
Offering its services via video, coaching services, or an online program, the Canadian Mental Health Association’s (CMHA) free Bounce Back® program helps users learn the skills needed to counter symptoms of anxiety, depression, and general mental health issues. In the video series, Dr. Joti Samra narrates and guides viewers through practical tips to manage their mood, build confidence, increase their activity, improve their problem-solving strategies, and live a healthier lifestyle. The videos can be accessed online or be ordered in DVD format in English, Cantonese, and Mandarin.
CBT Self Help Course
This CBT-based self-help course is helpful for individuals who have problems with anxiety, depression, or anger. The course can also be adapted for other problems. Clinicians can work through the course with their clients, or individuals can make use of the resources on their own.
E-couch is a self-help interactive program with modules for depression, generalized anxiety & worry, social anxiety, relationship breakdown, and loss & grief. It provides free, evidence-based information and teaches strategies drawn from cognitive, behavioural, and interpersonal therapies as well as relaxation and physical activity.
MoodGYM is an interactive web program that teaches the principles of cognitive behaviour therapy (CBT) – an evidence-based treatment for depression and anxiety that demonstrates the relationship between thoughts and emotions. It consists of five modules, an interactive game, anxiety and depression assessments, downloadable relaxation audio, a workbook, and feedback assessment.
A free online CBT-based program designed to offer information and advice to those experiencing troublesome thoughts, feelings, and actions. Features many self-help guides covering conditions such as depression, anxiety, stress, panic, and sleep problems.
Serenity Program Free Assessment Tools & Measures
An online CBT program including psychological tests & assessments, an information portal, and a brief self-help programme, all for free.
Antidepressant Skills Workbook: Helping You Deal with Depression
A self-care workbook for general depression, based in CBT (cognitive-behavioural therapy) principles. The workbook goes through step-by-step cognitive and behavioural methods that can be used to make important changes in thinking and actions to emerge from depression, and make it less likely to recur in the future. Includes sections on: What is Depression; What Causes Depression; Behavioural Reactivation; Thinking Realistically; Solving Problems Effectively; and Reducing the Risk of Relapse. Translated versions available in: Chinese (traditional script); Chinese (simplified script); and Punjabi. Audio MP3 version of book also available.
Antidepressant Skills @ Work: Dealing with Mood Problems in the Workplace (co-authored by Dr. Samra)
A self-care workbook designed for individuals with mood-related issues that are impacting their work function. Based in CBT (cognitive-behavioural therapy) principles. The workbook includes sections on: What is Depression; What are the Effects of Depression on Work Life; Should I Tell People at Work about my Depression; Should I Take Time off Work; and, How Can I Return to Work Successfully. Translated version exists in French. Audio MP3 version of book also available.
CBT Skills Training Workbook
This workbook has been designed to be used either as self-help, or in conjunction with a one day CBT skills training workshop offered by The Enhanced Primary Mental Health Service (EPMHS). The aim of the workbook is to introduce people to a number of tools that will give them the skills needed to manage their mood. These tools are based on the principles of Cognitive Behavioural Therapy.
Coping with Suicidal Thoughts (authored by Dr. Samra)
Coping with Suicidal Thoughts is intended for individuals who are currently experiencing suicidal ideation and/or have had a plan or made an attempt to hurt themselves. The document is designed to offer resources, information, support, and practical steps to help cope with suicidality.
Dealing with Depression: Antidepressant Skills for Teens
A workbook for teens that explains depression and teaches three effective sets of skills that can be used to help overcome/prevent depression. Based in CBT (cognitive-behavioural therapy) principles. Includes sections on: What is Depression; What Causes Depression; Realistic Thinking; Problem-Solving; Goal Setting; Reasons to Change; Drugs, Alcohol & Depression; and Dealing with Relapse. Translated version available in French.
Hope and Healing: A Practice Guide for Survivors of Suicide (adapted by Dr. Samra)
Hope and Healing is a guide offering assistance for people who have experienced the death of a loved one by suicide. Emotional reactions to suicides are often very intense, especially for people close to the deceased. This workbook provides information on practical matters, coping with grief, and other useful resources.
Living CBT Bookshop
Offers a variety of free self-help handouts, information sheets, and worksheets in PDF format, based on the principles of Cognitive Behavioural Therapy.
Managing Depression: A Self-help Skills Resource for Women Living With Depression During Pregnancy, After Delivery and Beyond – Workbook
A workbook for women living with depression during pregnancy, after delivery and beyond, as well as their clinicians or service providers. The workbook provides information about managing depression and healthy lifestyles behaviours.
Positive Coping with Health Conditions: A Self-Care Workbook (co-authored by Dr. Samra)
A self-care workbook designed for individuals who are dealing with a range of chronic health conditions, and focuses on the stress-related issues that accompany having such a condition. Based in CBT (cognitive-behavioural therapy) principles. The workbook includes sections on: Relaxation; Managing Worry; Problem-Solving; Managing Depressive Thinking; Managing Anger; Pain; Sleep; Physical Activity; and Nutrition.
AnxietyBC™ is a leader in developing online, self-help, and evidence-based resources on anxiety and anxiety disorders. Their site provides information to help you understand anxiety, as well as resources and tools to help you manage your anxiety. Their organization is also the developers of the free MindShift™ CBT app which helps adolescents and adults of all ages manage anxiety, using step-by-step strategies.
BC Centre on Substance Use
The BC Centre on Substance Use is a project by the University of British Columbia with the goal of developing and practicing evidence-based treatments for people struggling with addiction and other substance use disorders. The site contains many guidelines and manuals aimed at keeping clinical professionals informed and up to date about the best way to treat these disorders.
BC Psychological Association (Past President: Dr. Samra)
The BC Psychological Association represents the body of psychologists in British Columbia. It is committed to advancing psychology and the psychological well-being of all British Columbians. BCPA provides professional development and networking activities for members, publishes the BC Psychologist, and offers a province-wide referral program for people seeking a psychologist.
BC Schizophrenia Society
The BC Schizophrenia Society offers information in-depth information about schizophrenia, as well as a toll-free local support line for people who want to talk with someone. Their stated goal is to use education, support, public advocacy, and research to improve the quality of life for with schizophrenia and psychosis, as well as their friends and families. They have locations spread throughout BC.
Canadian Mental Health Association (BC)
The Canadian Mental Health Association (CMHA) provides a range of innovative services and programs to support people who are experiencing mental illness and their families. These services can help people with mental illness develop the personal resilience needed to lead meaningful and productive lives. This branch provides specific support for people in the province of BC.
Crisis Centre BC
The Crisis Intervention and Suicide Prevention Centre of BC (Crisis Centre) is a non-profit, volunteer organization that helps those dealing with a crisis. Open 24/7, it is a safe place to turn during a crisis, as it is operated by 450+ frontline volunteers and a small team of professionals who support and empower those in need.
Crisis Lines BC
Crisis Lines BC (CLABC) provides emotional support, crisis, and suicide assessment/intervention and resource information to the community. CLABC members respond to over 150,000 calls annually, addressing concerns including homelessness, mental health and substance use, abuse, and suicide.
DBT Centre of Vancouver
The DBT Centre of Vancouver uses evidence-based Dialectical Behaviour Therapy treatments to help people who want to improve the quality of their lives. DBT is a treatment method based around the concept that important behavioural changes must be made for people to build a better life, and is frequently used for treating personality disorders, suicidal or self-harming behaviour, emotional and impulse control, certain mood disorders, substance abuse and eating disorders, and relationship problems.
Early Psychosis Intervention Program
The Early Psychosis Intervention Program offers resources for people who suspect that they or a loved one are suffering from psychosis, giving detailed information about the nature & symptoms of psychosis as well as advice on how to get help. They also offer a 24/7 distress phone service for people to call if they are experiencing distress or despair, and an online chat feature for youth who need assistance.
Kelty Eating Disorders
Kelty eating disorders is a BC-based organization which provides free resources and support for people struggling with problems such as anorexia, bulimia, and binge-eating. Also included is a set of comprehensive videos and tools to assist individuals and families with meal planning.
Kelty Mental Health Resource Center
The Kelty Mental Health Resource Centre is a provincial resource centre that provides mental health and substance use information, resources, and peer support to children, youth and their families from across BC. They also provide peer support to people of all ages with eating disorders. All of Kelty’s services are free of charge.
Mood Disorders Association of British Columbia
The Mood Disorders Association of British Columbia (MDABC) is a nonprofit organization that provides treatment, support, and education for those living with mood disorders. MDABC offers a range of Adult Psychiatric Clinics, psychoeducational groups, wellness groups and workshops, and individual counselling supports.
Transgender Health Information Program
The Transgender Health Information Program (THiP) is part of the BC Provincial Health Services Authority, and is responsible for coordinating health services catered to transgender individuals. The site includes information, links to various support groups & care providers for mental health and legal issues, and direct contact information for people seeking more specific information. All services are free of charge.
Agencies & Associations
Canadian Association for Suicide Prevention (CASP)
A Canadian non-profit organization dedicated to the understanding and prevention of suicide. Website includes a number of downloadable links on facts about suicide, warning sides, resiliency factors, and support resources for survivors.
Canadian Mental Health Association (National)
The Canadian Mental Health Association (CMHA) provides a range of innovative services and programs to support people who are experiencing mental illness and their families. These services can help people with mental illness develop the personal resilience needed to lead meaningful and productive lives.
Mental Health Commission of Canada
The Mental Health Commission of Canada (MHCC) offers a host of resources, tools and training programs aimed at increasing mental health literacy and improving the mental health and well-being of all people living in Canada.
Mood Disorders Society of Canada
The Mood Disorders Society of Canada’s overall objective is to provide people with mood disorders a strong, cohesive voice at the national level, by raising awareness that mood disorders are treatable medical issues, reducing discrimination and stigma, building a database of information and resources related to mood disorders, advocating for the creation of accessible programs for Canadians living with mental illness, and ensuring that the voices of people with mood disorders and their families are understood and communicated on issues of national importance.
Tuck’s primary mission is promoting awareness of sleep health. As a part of that mission, they’ve researched the connection between sleep health and mental health and the findings are summarized in online user-friendly guides. The website shares information on sleep disorders, sleep health, understanding sleep, and offers a variety of sleep resources.
Web & Mobile Apps
A free app to help young people improve their mental health. Allows users to check-in with how they are feeling each day, teaches how to make use of coping skills, helps keep track of appointments and medications, and encourages people to get started on tasks, follow self-care routines, and increase their real-life socialization.
Calm – Meditate, Sleep, Relax
Provides users with various resources to aid with meditation, focusing, anxiety relief, sleeping, mindfulness, emotional regulation, personal growth, and resilience.
CBT i-Coach is for people who are engaged in Cognitive Behavioral Therapy for Insomnia with a health provider, or who have experienced symptoms of insomnia and would like to improve their sleep habits. The app will guide users through the process of learning about sleep, developing positive sleep routines, and improving their sleep environments.
An app designed to help people keep track of their daily activities, along with logging their mood and emotional changes.
Depression CBT Self-Help Guide
Designed to help people manage their depressive symptoms. Contains a variety of tools, including screening tests to monitor mood severity, articles about clinical depression and CBT, suggested exercises for positive focusing & motivation, audio recordings to help understand and manage clinical depression, and a thought diary. Available for Android only.
An app which makes use of evidence-based interventions in the fields of positive psychology, mindfulness, and CBT to help users take control of their feelings and thoughts.
MindShift™ CBT is a free app designed to help adolescents and adults of all ages cope with anxiety. It can help you change how you think about anxiety – rather than trying to avoid it, you can make an important shift and face it. The app will help you learn how to relax, develop more helpful ways of thinking, and identify active steps that will help you take charge of your anxiety.
A mobile self-management intervention based in CBT and positive psychology that helps employees track, understand, and improve their mood, and reduce depression symptoms.
An app which is meant to for people who are struggling with sadness or depression. Comes with the PHQ-9 depression questionnaire for tracking symptom severity, a thought diary to help analyze your negative thoughts or distorted thinking patterns, and a safety plan to keep you safe during a suicidal crisis.
TalkLife – You’re Not Alone
An app designed to provide a safe space for people to talk about challenges & problems in their life. The app connects people with other users who are going through similar experiences.
What’s Up? – Mental Health App
What’s Up? Is a free app utilizing some of the best CBT methods to help people cope with depression, anxiety, anger, stress, and more.
Books / Workbooks
- ACT on Life Not on Anger (by Georg Eifert, Matthew McKay, John Forsyth & Steven Hayes)
Anger: Wisdom for Cooling the Flames (by Thich Nhat Hanh)
The Dance of Anger: A Woman’s Guide to Changing the Patterns of Intimate Relationships (by Harriet Lerner)
The Dialectical Behavior Therapy Skills Workbook for Anger: Using DBT Mindfulness and Emotion Regulation Skills to Manage Anger (by Alexander L. Chapman, Kim L. Gratz, & Marsha M. Linehan)
Managing Social Anxiety (by Debra Hope, Richard Heimberg, Harlan Juster & Cynthia Turk)
Mastery of Your Anxiety and Panic (by David Barlow & Michelle Craske)
Mastery of Your Anxiety and Worry (by Michelle Craske, David Barlow & Tracy O’Leary)
The Anxiety and Phobia Workbook (by Edmund Bourne)
Treating your OCD with Exposure and Response (Ritual) Prevention (by Elna Yadin, Edna Foa & Tracey Lichner)
When Panic Attacks: The New, Drug-Free Anxiety Therapy That Can Change Your Life (by David D. Burns)
The Assertiveness Workbook: How to Express your Ideas and Stand up for Yourself at Work and in Relationships (by Randy Paterson)
The Gifts of Imperfection: Let Go of Who You Think You’re Supposed to Be and Embrace Who You Are (by Brené Brown)
Feeling Good: The New Mood Therapy (by David Burns)
Mind over Mood: Changing how you Feel by Changing the Way you Think (by Christine Padesky & Dennis Greenberger)
Your Depression Map: Find the Source of Your Depression and Chart Your Own Recovery (by Randy Paterson)
Emotional Wellness & Happiness
Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment (by Martin Seligman)
Learned Optimism: How to Change your Mind and Your Life (by Martin Seligman)
The Power of Resilience (by Robert Brooks & Sam Goldstein)
Thoughts and Feelings: Taking Control of Your Moods & Your Life (by Matthew McKay, Martha Davis & Patrick Fanning)
What You Can Change…and What You Can’t: The Complete Guide to Successful Self-Improvement (by Martin Seligman)
Start Late, Finish Rich: A No-Fail Plan for Achieving Financial Freedom at Any Age (by David Bach)
The Total Money Makeover: Classic Edition: A Proven Plan for Financial Fitness (by Dave Ramsey)
The Wealthy Barber (by David Chilton)
Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (by Jon Kabat-Zinn)
Little Book of Mindfulness (by Patricia Collard)
Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World (by Mark Williams, Danny Penman & Jon Kabat-Zinn)
The Miracle of Mindfulness (by Thich Nhat Hanh)
Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life (by Jon Kabat-Zinn)
Living Beyond Your Pain: Using Acceptance & Commitment Therapy to Ease Chronic Pain (by Joanne Dahl & Tobias Lundgren)
Managing Chronic Pain: A Cognitive-Behavioral Therapy Approach Workbook (by John Otis)
The Chronic Pain Care Workbook (by Michael Lewandowski)
10 Simple Solutions to Chronic Pain: How to Stop Pain from Controlling Your Life (by Blake Tearnan)
And Baby Makes Three: The Six-Step Plan for Preserving Marital Intimacy and Rekindling Romance After Baby Arrives (by John Gottman)
Couple Skills: Making Your Relationship Work (by Matthew McKay)
The Relationship Cure: A 5 Step Guide to Strengthening Your Marriage, Family and Friendships (by John Gottman)
The Seven Principles for Making Marriage Work (by John Gottman)
Relaxation & Stress
Stress Management: A Comprehensive Guide to Wellness (by Edward Charlesworth & Ronald Nathan)
The Mayo Clinic Guide to Stress-Free Living (by Amit Sood)
The Relaxation and Stress Reduction Workbook (by Martha Davis, Elizabeth Robbins Eshelman & Matthew McKay)
The Relaxation Response (by Herbert Benson)
Why Zebras Don’t Get Ulcers (by Robert M. Sapolsky)
Have THAT Talk
The have THAT talk video campaign was developed to raise awareness about the importance of mental health in all areas of our lives. Everyone can take action to promote mental health where we live, work, and play. This video series is designed to inform people about how to reduce stigma, increase support, and encourage people to get help sooner.
MDABC Mental Health Education Videos
The Mood Disorders Association of British Columbia hosts a number of educational videos in areas such as mindfulness, art therapy, gender dysphoria, among many others.
National Alliance on Mental Illness
NAMI, the National Alliance on Mental Illness, is America’s largest grassroots mental health organization dedicated to building better lives for the millions of people affected by mental illness. They have a video archive containing inspirational stories, PSAs, and educational shorts.
Agencies & Web-Based Resources
Guarding Minds @ Work: A Workplace Guide to Psychological Safety and Health (Lead Developer: Dr. Samra)
A comprehensive set of web-based resources that can help employers assess for and target psychosocial risk factors in the workplace. Includes written resources on the business, health and legal case for addressing psychological health in the workplace. Website includes employee surveys, organizational audits, as well as evidence-based action strategies/worksheets that can help employers develop a targeted strategy to assess for and respond to work environment factors that impact the psychological health of employees.
Psychologically Safe Leader Assessment (Lead Developer: Dr. Samra)
The Psychologically Safe Leader Assessment (PSLA) helps leaders assess and address their skills related to psychological health and safety. It draws on evidence showing that employees who work for psychologically safe leaders are more likely to report higher job satisfaction and engagement, better workplace relationships, and better psychological well-being. The National Standard of Canada for Psychological Health and Safety in the Workplace (the Standard) acknowledges the need for organizations to ensure that those in leadership roles have the training and skills to “prevent psychological harm, promote psychological health of workers, and address problems related to psychological health and safety.” It also states that the organization should establish and sustain processes to assess and address leaders for this competency. The PSLA correlates to the broader psychosocial factors described in the Standard. The five core domains included in the PSLA are those within the influence and control of individual leaders: 1) Communication & Collaboration; 2) Social Intelligence; 3) Problem Solving & Conflict Management; 4) Security & Safety; and, 5) Fairness & Integrity.
Managing Emotions (Lead Developer: Dr. Samra)
Managing Emotions helps managers and leaders assess and address their skills related to emotional intelligence (EI). The resources include an Emotional Intelligence Skills Assessment to see your unique areas of strength and areas for improvement; a series of Video Modules which are interactive and address elements of each of the four EI skills areas; and approximately 100 reflection and action-oriented Exercises which can help managers work more effectively with distressed or emotional employees. The 4 core domains addressed in Managing Emotions are: 1) Dealing with Other People’s Negative Emotions & Reactions; 2) Understanding Your Reactions; 3) Managing Your Reactions; 4) Communicating Effectively.
Mental Health Commission of Canada: Workplace Resources
The Mental Health Commission of Canada (MHCC) leads the development and dissemination of innovative programs and tools to support the mental health and wellness of Canadians. Through its unique mandate from the Government of Canada, the MHCC supports federal, provincial, and territorial governments as well as organizations in the implementation of sound public policy. One of the priority areas the MHCC has identified pertains to the Workplace; to this end, the MHCC has a range of resources and reports that can support employees and organizations with an interest in workplace mental health.
Mental Health Works
A number of workplace mental health resources are available, including information for employees on: talking to your employer; talking to co-workers; workplace accommodations; employee rights and responsibilities; legal concerns; and employment supports.
Not Myself Today (Dr. Samra content-created & narrated/hosted a 6 series video series for NMT)
Not Myself Today is an evidence-based, solution to help employers transform mental health at work. It helps organizations increase greater awareness, reduce stigma, and instil safe and supportive cultures.
Partnership for Workplace Mental Health
The Partnership for Workplace Mental Health is a program of the American Psychiatric Foundation, a subsidiary of the American Psychiatric Association. The Partnership works with businesses to ensure that employees and their families living with mental illness, including substance use disorders, receive effective care. The website includes information on a range of practical employer practices in the area of workplace mental health, by type of program (e.g., awards and recognition; disability/case management; disease management; health plans; wellness).
The Mindful Employer (Dr. Samra was the lead researcher on a manager training program evaluation for MEC)
Mindful Employer Canada is a non-profit that recognizes employers, union reps, and managers across Canada striving to support employees with mental health issues. It allows employers to demonstrate their commitment to employee and workplace mental health.
Workplace Strategies for Mental Health (Dr. Samra is lead developer of: Guarding Minds @ Work [organizational assessment], Managing Emotions [emotionally intelligence assessment/training resources] & Psychologically Safe Leader Assessment [leadership assessment/training resources])
Workplace Strategies for Mental Health is a website of the Great-West Life Centre for Mental Health in the Workplace that provides free information, tools and resources to employers and organizations who recognize the importance of a psychologically healthy workplace and/or are looking to make improvements.
BC & Canadian Workplace Awards
BC Psychologically Healthy Workplace Awards Committee (Past Chair: Dr. Samra)
The BC Psychologically Healthy Workplace Awards Committee is a standing committee of the BC Psychological Association, and is comprised of psychologists, business leaders, academics and informed professionals who volunteer their time, commitment and expertise to further knowledge about creating psychologically healthy workplaces in BC.
Canada’s Safest Employers: Psychological Safety Award
Canada’s Safest Employers Awards recognize companies from all across Canada with outstanding accomplishments in promoting the health and safety of their workers. The award boasts 10 industry-specific categories, ranging from hospitality to mining and natural resources. Companies are judged on a wide range of occupational health and safety elements, including employee training, OHS management systems, incident investigation, emergency preparedness and innovative health and safety initiatives.
Excellence Canada: Mental Health @ Work Award (Dr. Samra sat on awards development committee)
This progressive set of requirements provides a methodology for implementing the National Standard of Canada for Psychological Health and Safety in the Workplace. It allows you to focus your resources and initiatives onto one of the four drivers behind a healthy workplace to achieve a dramatic improvement in prevention of illness, reduction of lost time, and higher engagement behind employees.
Good Company Blog
Information to help organizations and their employees thrive.
Minding the Workplace, The New Workplace Institute Blog
This blog is dedicated to news and commentary about work and employment relations. Dignity at work, workplace bullying, employment & labor law, and psychologically healthy work environments are recurring themes.
Better Workplace Conference
The Better Workplace Conference is an event that is dedicated to helping people build a better workplace. With a shifted focus to the importance of workplace health and wellness, this event shines a spotlight on leaders who will share their tools and insights so you return to work ready to engage in your better workplace journey.
Bottom Line Conference (Dr. Samra is past steering committee member, and an annual presenter/workshop facilitator)
The CMHA’s annual National Bottom Line Conference brings together business leaders, union representatives, policy-makers, researchers, and workers to improve mental health in Canadian workplaces.
Documents & Reports
Building Stronger Teams: Supporting Effective Team Leaders (Great-West Life Centre for Mental Health in the Workplace, September 2016; Foundational Content based on Dr. Joti Samra’s Managing Emotions resources)
Health Impact of Psychosocial Hazards at Work: An Overview (World Health Organization, 2010)
International Roundtable: Impact of the Recession on the Mental Health of Workers and Their Families Summary Report (Mental Health Commission of Canada, August 2009)
Stress at Work, Mental Injury and the Law in Canada: A Discussion Paper for the Mental Health Commission of Canada (Dr. Martin Shain, August 2008)
The Evolution of Workplace Mental Health in Canada: Research Report (2007-2017) (Dr. Joti Samra)
The Evolution of Workplace Mental Health in Canada: Toward a standard for psychological health and safety (Mary Ann Baynton & Leanne Fournier; foundational research content based on Dr. Joti Samra’s The Evoluiton of Workplace Mental Health in Canada research report)
The Shain Reports on Psychological Safety in the Workplace – A Summary (Dr. Martin Shain, April 2010)
Towards a Psychologically Safer Workplace: An Employer’s Guide (Dr. Martin Shain)
Tracking the Perfect Legal Storm: Converging Systems Create Mounting Pressure to Create the Psychologically Safe Workplace (Dr. Martin Shain, May 2010)
Weathering the Perfect Legal Storm: Analysis and Commentary (Dr. Martin Shain, February 2014)
Psychological Health & Safety Training
University of Fredericton: Psychological Health & Safety in the Workplace Certificates (Program Lead/Content Developer: Dr. Joti Samra)
In her role as Program Lead for the online Centre for Psychological Health Sciences at the University of Fredericton, Dr. Samra has created a range of courses and certificates in psychological health and safety (PH&S).
Basic PH&S Certificate: Consists of an introductory course designed to help organizations bring their employees up-to-speed on their roles in maintaining a psychologically healthy and safe work environment, providing a stronger understanding of PH&S concepts. Applicable to learners and employees of all levels and abilities.
Advanced PH&S Certificate: Designed for organizational leaders implementing workplace health and safety management systems for all employees. May be of special interest to those working in supervisory positions within Health & Safety units, HR departments, or other departments that may be responsible for implementing an overarching health strategy (including mental health). Includes a basic PH&S course and four additional courses.
Manager Certificate: Provides in-depth learning on key principles and considerations for managers in supporting their employees with psychological health issues, and also aims to improve manager’s emotional intelligence skills when working with emotionally distressed employees. Suitable for those in management roles supporting individual employees who may be experiencing emotional distress or mental health issues. Includes a basic PH&S course and two additional courses.
Enhancing Workplace Resiliency: Learners will obtain the knowledge needed to positively cope with stress through six engaging modules, which cover topics about stress and the mental health continuum, realistic thinking, behavioural activation, sleep, diet, exercise, relaxation, and how to thrive despite stress.
CSA Psychological Health & Safety in the Workplace Training
This certification training program is for individuals and consultants who want to help organizations improve psychological health and safety in their workplaces or implement the National Standard of Canada for Psychological Health and Safety in the Workplace.
Mental Health First Aid Canada
Mental Health First Aid is the help provided to a person developing a mental health problem, experiencing the worsening of an existing mental health problem or in a mental health crisis. Just like physical first aid is provided until medical treatment can be obtained, MHFA is given until appropriate support is found or until the crisis is resolved.
National Standard of Canada for Psychological Health and Safety in the Workplace (CAN/CSA-Z1003-13/BNQ 9700-803/2013) (Dr. Samra is a founding/continuing CSA Technical Committee member)
The National Standard of Canada for Psychological Health and Safety in the Workplace (the Standard) is a set of voluntary guidelines, tools, and resources intended to guide organizations in promoting mental health and preventing psychological harm at work.
The Healthy Enterprise Standard (BNQ 9700-800)
The Healthy Enterprise standard enables businesses, employees, unions, service providers and other players in the workplace to work together to create a healthier workplace.
Have THAT talk (for Workplaces)
The have THAT talk video campaign was developed to raise awareness about the importance of mental health in all areas of our lives. Everyone can take action to promote mental health where we live, work, and play. This 13-video series is designed to raise awareness and provide guidance about 13 factors in mental health relating to the workplace environment.
Managing Mental Health Matters (video-guided modules and exercises; Managing Emotions content created by Dr. Samra)
Managing Mental Health Matters uses a story-based approach, portraying realistic video episodes of workplace “characters” dealing with situations common to everyday work life. The user engages in the process, rather than simply being given information.
MHCC Webinar Archive
The MHCC holds regular webinars in many different areas of mental health, which are recorded and archived on their website for people to watch free of charge.
On the Agenda
On the Agenda is a series of videos, presentation slides, and supporting materials that can assist trainers, team leaders, managers, or others to facilitate discussions aimed at developing a psychologically healthy and safe workplace.
Working Through It
A resource that offers real-life insights; ten people offer practical strategies that have worked for them and others who have experienced mental-health related issues in the workplace.