Wellness Plan Information
Wellness Planning
Balance and Moderation
Catherine Cloutier is a Registered Clinical Counsellor in private practice. Catherine has spent over 25 years offering counselling services to persons in distress. She has designed programs and treatments for persons experiencing stress, anxiety, depression, chronic pain, trauma, sleep disturbance, and many other concerns.
Catherine values decreasing the barriers to affordable counselling services for everyone and offers these online resources free of charge.
This is a free resource designed for people seeking information, education, resources and concrete steps to help improve coping and managing specific concerns.
Eastern Wellness Philosophies
Mindfulness – Yoga Therapy – Hypnotherapy
Each section provides a combination of theory and practice. The resources are drawn from a combination Eastern and Western approaches to health.
We draw from Eastern practices and philosophies:
Drawing the Best from Western Evidence-Based Practices
We balance this with the most effective Western evidenced-based practices:
Consult our Free Self-Help Resources
About Sandstone Counselling Centre
Sandstone Counselling Centre offers informed skilled and ethical counselling services. At Sandstone we are socially aware and support our global community. This is why Sandstone offers online web-based resources free of charge.
Read more: Additional Free Counselling Services in Kamloops Area
Free Self-Help Strategies Developed by a Counsellor
We invite you to click on those links to read more….
Appointment within 24 Hours*
1 (866) 701-1560
Free Mental-Health Education & Information
British Columbia & Canada
Provided as a courtesy & on a volunteer basis
Free online educational tools & information about mental health & wellness.
Online Mental Health Educational Resources are now accessible to all Canadians. Access to information and education about Mental Health & wellness is now possible. Click on the topics below to access information on anxiety, stress management and more
We humbly provide these tips to assist our clients and the general public. There are other resources available in the BC/Canada area and we encourage you to continue your search until you find what meets your needs.
We do not endorse or recommend any particular products, treatments, services or diagnosis, whether specifically or generally, and professional advice should be sought in relation to all health and treatment decisions. We provide information and listings only which we hope are helpful, however, full disclaimer below applies.
Online Resources & Educational Tools about Mental Health
Free Mental Health & Wellness Online
Free Mental Health Educational Videos
Free Stress & Anxiety Management COVID -19
Free Self-Help Counselling for Stress, Anxiety & Mental Health
Please feel free to explore the following self-help for stress & anxiety resources
Free Grief & Loss Resources
Free Grief & Loss E-Books Courtesy of the BC Children Hospital
- Prenatal and perinatal loss
- Loss of a child
- Grieving children and teens
Website: https://cw-bc.libguides.com/FSRCebooks
Free Grief & Loss Information from the Vancouver Home Hospice Palliative Care Service
Free Grief & Loss Information from the Vancouver Coastal health
BC Government Funded Mental Health Services
HealthLinkBC
Help to navigate the mental health system at any time of the day or night every day of the year.
Website: https://www.healthlinkbc.ca/services-and-resources/guided-search
Phone: 8-1-1 ( Non-emergency health information in British Columbia)
- (7-1-1 for the deaf and the hard of hearing)
HealthLinkBC also provides easy access to a directory of B.C. health services & medically-approved information on more than 5,000 health topics, symptoms, medications, and tips for maintaining a healthy lifestyle.
BC Partners for Mental Health and Addictions Information
Website: heretohelp.bc.ca
heretohelpbc.ca/connect/community-resources
BC Mental Health Support Line: 310-6789 (do not add 604, 778 or 250 before the number).
Free and available 24/7
1-800-SUICIDE (that’s 1-800-784-2433). Distress or worried about someone else
Free and available 24 /7
- Mental health and Substance Use
Free Mental Health Ebooks Courtesy of BC Children’s Hospital
- Family Health
- Mental Health
- Grief & Loss
https://cw-bc.libguides.com/FSRCebooks
Providence Health Care – Mental Health Program
At the bottom of the page, you will find a few audios recordings
1- Muscle Relaxation Exercise
2 & 3- Grounding & Mindfulness Exercises
Coping With Fears and Anxiety tool For Children
Free Tips to Support your Child’s Mental Health in school
- What should I do if my child is scared about school?
- How to create space for your child to open up about their stress or anxiety about returning to school
- How can I ease my child’s anxiety surrounding COVID-19 safety measures?
- How can I check-in to see how my child is doing?
- What do to if my child is being bullied or is bullying someone else?
https://www.telushealth.co/item/5-tips-support-childs-mental-health-return-school/
CARD is a tool to help individuals coping with fears and anxiety
It provides groups of strategies that you can play to cope with stressful situations.
- Confort
- Ask Questions
- Relax
- Distract
You can download the game at the link below
https://assets.aboutkidshealth.ca/AKHAssets/Anxiety%20Individual%20handout_Eng%2004_03_2020_v2.pdf
Stress Mangement Tools for Teenagers
BC Children’s Hospital Kelty Mental Health Guided Mindfulness Meditation Resources
Mindfulness can be practiced everywhere. Dr. Dzung Vo and Dr. Jake Locke have recorded some of the mindfulness meditations that they use in the mindfulness groups they offer at BC Children’s Hospital. You can download these recordings and listen to them from your computer or mobile device.
https://keltymentalhealth.ca/collection/guided-mindfulness-meditations
Stress Management Tools for Parents
Learn more about Generation S: The Sandwiched Generation
Caring for multiple generations at once can impact several aspects of someone’s life.
Adding stress can lead to poor health, anxiety, and even depression.
- Stress Management tips and getting rid of feelings of guilt or obligation and ask for help
https://www.telushealth.co/item/generation-s-the-sandwiched-generation/
24/7: A Resource For Working Parents Podcasts
Specialized Parenting Podcasts designed to support parents
Presented by the Psychology Foundation
Podcasts with Psychologists: Dr. Robin Alter, Dr. Ester Cole, and Dr. Pillai Riddell.
Mental Health & Family Wellness Topics
- Communication with a Toddler/Language development;
- Dealing with workplace concerns when a kid is sick at home;
- Emotional Regulation;
- Isolation & Technology;
- Kids Stress & School Work;
- Preteen Attitude;
- Resiliency;
- Returning from Maternity Leave Stress;
- Self-care;
- Time Management;
- Time management tips for school projects;
- Stress Management;
- Worklife balance;
- Dealing with workplace concerns when a kid is sick at home;
https://strongmindsstrongkids.org/Public/Resources/Podcasts/Public/Resources/Podcasts.aspx?hkey=37ead56e-de10-4879-851b-077770211598
Anxiety & Depression Self-Directed Resources
Canadian Mental Health Association
Website: www.cmha.bc.ca — look for Programs and Services and you will find the Bounce Back Program.
CMHA provides a free, independent, self-guided online program with access to multiple resources including video modules, e-books, and worksheets.
This is an option for the self-directed person suffering from anxiety or depression.
MindShift CBT Application – Anxiety Canada
MindShift CBT is a Free evidence-based mental health relief application. If anxiety getting in the way of your life MindShift CBT is designed to help you learn to relax and be mindful, develop effective ways of thinking, and use active steps to take charge of your anxiety.
Fore more info go to: https://www.anxietycanada.com/resources/mindshift-cbt/
Mental Health Tools for Youth
General Support & Information About Mental Health for Youth of all ages
- Anxiety & Panic
- Stress
- Bullying
- Relationship
- Depression & Suicide Prevention
- Grief & Loss
- Trauma and more
Website: kidshelpphone.ca/get-info/safety-planner/
Mind Your Mind
Website: mindyourmind.ca
Mind Your Mind is a program offered by ConnexOntario. They work with community partners and young people aged 14 to 29 to co-create interactive tools and innovative resources to build capacity and resilience. They offer guidance, tools and information related to counselling, psychotherapy, wellness & mental health. For updated complementary information in regards to Clinical Counselling & Psychotherapy in British Columbia. Read more
Attention Deficit Hyperactivity Disorder ADHD
The Centre for ADHD Awareness Canada
The Centre for ADHD Awareness Canada develops, provides and present up-to-date scientifically-based information on ADHD. They also provide support for individuals, families and ADHD organizations.
While most websites offer basic ADHD information on what ADHD is and how it is treated. CDDAC has tried to go a step further and offer additional information and support.
- They have created information packages for a variety of stakeholders, adults, parents, adolescents
- The CADDAC website also offers information on advocating for your child or yourself.
- Easy to use website with up-to-date medically accurate ADHD information for everyone interested and impacted by ADHD.
caddac.ca
Mood Disorder
Mood Disorder Association of BC
Website: mdabc.net
T: (604) 873-0103
- Treatment;
- Support;
- Education;
- Support groups;
Free Workplace Mental Health Safety courses
Free Mental Health & Wellness Online Courses to support workplaces during the Coronavirus disease (COVID-19) pandemic offered by the Government of Canada
-
Being a Mindful Employee
-
Psychologically Healthy Workplaces
-
Mental Health: Signs, Symptoms and Solutions
-
Preventing Violence in the Workplace
https://www.ccohs.ca/products/courses/course_listing.html#c_590
Creating a Workplace Mental Health Strategy
Learn to develop a plan to improve employee mental well-being:
- Values employees;
- Reduce stigma, and creates a culture of support;
- Planning for information-sharing;
- Training;
- Regular employee check-ins and reviewing your benefits plan;
https://www.mentalhealthcommission.ca/English/media/4293
Stress, the Brain & Mental Health Hygiene
https://www.mentalhealthcommission.ca/English/media/3900
Mental Health Literacy Teaching Tool for Parents and Teachers
Online Mental Health Course to help parents and teachers teaching about mental health
Course Offered By the Univesity Of British Columbia
- Introduction & Background
- Stigma & Mental Health
- Human Brain Development
- Understanding Mental Health, Mental Illness & Related Issues in Young People
- What is Treatment?
- Seeking Help & Providing Support
- Caring for Students & Ourselves
pdce.educ.ubc.ca/learn-mental-health-literacy
Suicide Prevention
Mental Health Commission of Canada
Suicide Webinar Series Videos
https://www.mentalhealthcommission.ca/English/resources/library?field_topics_target_id%5B%5D=134
How to select the appropriate Mental Health Counselling Service in Canada
Things you need to know before you see a therapist read more
If you or someone you know is in danger call 9-1-1
Crisis Services Canada
1 (833) 456-4566
Text START t0 45645
https://www.crisisservicescanada.ca/
Right-click or touch screen on the topics to see detailed information
Disclaimer: Please understand that this list is current as of February 2018 and is not updated regularly, thus might be out-of-date. We provide this information on a volunteer basis and have no official role in the community to provide these resources. We are not responsible for any errors, omissions, changes and for the level/quality/satisfaction in relation to service(s)/advising/products/goods/referral(s) provided by any of the external (publicly funded, governmental/Crown entities, non-profit or private individuals/corporate-business entities, LLC/sole proprietor(s), DBA’s) you may hire or contact. We humbly provide these tips to assist clients, without access to funds or funding, in finding affordable assistance for mental health concerns or and counselling services in BC/Canada. We do not endorse or recommend any particular products, treatments, services or diagnosis, whether specifically or generally, and professional advice should be sought in relation to all health and treatment decisions. We provide information and listings only which we hope are helpful, however, full disclaimers apply. It is not a comprehensive list, merely some helpful pointers for directions in which you might find free counselling help or mental health resources. As an independent, privately owned business, Sandstone Counselling Centre Inc. provides these counseling and mental health-related resources to assist you in your individual search. There are other resources available in the BC/Canada area and we encourage you to continue your search until you find the best fit for your circumstances.
Telephone & Online Counselling
Virtual Counselling
Telehealth
Clients are now requesting counselling services that are delivered remotely. This means they can access services from the comfort of their own homes, or while away from home at other locations.
All clients from the Province of British Columbia and other parts of Canada can access our services from the comfort of their home or remote location.
Telephone/Online Counselling is a flexible option that can allow scheduling ease when considering barriers such as childcare, transportation concerns, illnesses, or injuries.
In addition to week day appointments, we also offer early evening appointments.
Is Telephone or Online Counseling for Me ?
Advantages:
- Research supports that video counselling is equally effective to that of in-office or in-person sessions;
- Helpful option when leaving the house increases anxiety;
- Convenience;
- Less arrangements necessary to attend appointments;
- Easy access when travelling is difficult;
- Sense of anonymity;
- Access to counselling that may not previously have been available in your area;
- Feeling that you are doing something positive and working toward your personal goals;
- Removing the stigma of attending a face-to face counseling session;
- Reducing fear, anxiety and risks of exposure to viruses or other contagious illnesses read more
Disadvantages:
- There are limitations in assessment and treatment of complex mental health concerns;
- Clients may have to verify if their insurance will cover them for online or telephone counselling;
- Clients describe missing the feeling associated with the drive to the office location (time to think prior to a session);
What is Secure Video Counselling?
We are currently implementing a hybrid remote/in-person model. All new clients will be required to attend their first session remotely. Upon conditions, in-person sessions will be offered to existing clients only at the sole discretion of counsellors. Remote counselling is remaining our main counselling delivery method. Counsellors are free to withdraw from in-person offers at any time without notice. Pre-booked sessions can be cancelled without notice at any time without compensation to clients. In the event of a cancellation, a remote counselling delivery option could be offered as an alternative.
BC Counsellors Promoting Health & Safety
Together Working Toward a Common Goal
We are committed to the Well being of our Clients, Clinical Counselling Therapists, and our Community
Counselling | Public Health & Safety Without Compromise
SANDSTONE COUNSELLING CENTRE INC.
COVID-19 Safety Plan PUBLIC NOTICE
As per the Order of the BC Provincial Health Officer
Given the effectiveness of virtual services, and the risks associated with the spread of COVID-19 and other viruses, we have decided to continue with remote counselling as the main service delivery method. The in-person session may or may not be offered at the sole discretion of the counselling therapists.
Clients have reported that they have found very little difference between Video Counselling Sessions and In-Person Sessions. Clients surveyed are pleased with our decision to put safety first by not increasing their risk of contraction.
The literature/research completed comparing online counselling has found that it can be as satisfying and impactful for clients as the in-person alternative.
There are serious safety concerns for both counsellors and clients when enclosed in a small space for one hour, with both persons speaking and sharing the same air. We considered partitions dividing clients and counsellors, as one of our clients stated, “the feeling of being in a penalty box’ is not much better than the alternative of wearing masks. There are so many levels of communication to read in expressions, that the coverage of a mask would severely impact the counselling experience.
Since BC Public Health is still requiring individuals to wear masks in healthcare settings we are remaining cautious with our offer of in-person services for the benefit of everyone.
We find that the alternative format, remote video or telephone counselling, is equally effective, absolutely safer and even more accessible for clients.
Offering Online Counselling & Coaching Services
By Appointment Only
Reducing client contact exposure and presence in our offices and buildings has allowed us to continue to focus on quality virtual counselling services
Our Online Counselling Health & Safety Policy keeps people at a safe physical distance from one another without the risk of spreading COVID-19
By offering mostly virtual counselling services we are preventing the necessity of implementing the second, third and fourth levels of protection from COVID-19 Health & Safety Requirements Ordered in the past by THE PROVINCIAL HEALTH OFFICER:
Second level protection (engineering controls): barriers such as plexiglass to separate people.
Third-level protection (administrative controls): rules, contact tracing and guidelines, such as cleaning protocols, use of chemical cleaning products telling clients & counsellors to not share certain items, not being able to offer water during sessions or implementing one-way doors or walkways.
Fourth level protection (PPE): Supplying counsellors & clients with personal protective equipment (PPE), such as non-medical masks, gloves
Implementing these measures would have had a significantly negative impact on client satisfaction, as well as the efficiency and effectiveness of client services.
We are Taking a Stand for Mental Health Counselling & Physical Safety
Together Working Towards a Common Goal
Please Stay Online
&
#reducecovidfootprint
Mental Health Counselling for Anxiety, Depression, Grief and more
Time Effective, Results Oriented Counselling
Individuals & Organizations
Our Mental Health Counselling Therapists are trained to see people for a large variety of concerns. Individual counseling sessions are designed to meet your unique needs and personality
Our Counselors provide resources and information as well as a secure and supportive relationship from which we assist you in working through your personal concerns and help you achieve your goals
Anxiety & Panic
What are the symptoms of anxiety?
Anxiety & Depression
Information about anxiety and treatments
Crisis Counselling
Trauma counselling support
Depression
What are the signs and symptoms of depression?
Stress
How create a plan to decrease your stress
Stress Leave From Work
Specialized Counselling
Grief and Loss
Grief & Loss Processing
Addictions Counselling
Addiction Counselling
Anger & Mood Swings
Anger Management
Chronic Pain
Counselling for Chronic Pain
Walk & Talk Counselling
Walk and talk counselling therapy
Hypnotherapy
What is Hypnotherapy?
Career Counselling
Career Counselling
We only offer individual counselling services to adults at the moment
Family Therapy
Family Therapy
School Aged Children
Child Counselling
Child Youth Mental Health
Youth & Mental Health Counselling
Teen Adolescent Counselling
Counselling for Teens
Parenting Consulting
Parenting
Perinatal Counselling
Perinatal Counselling
