Resources
Learn at your own pace! This page has a collection of tools, podcasts, and books. Whether you’re looking for quick tips or deep dives, there is something for you.
Tools and tips
Click each card to open the resource in a new tab of your browser. If you want to help build the collection, send me a message with some of your go-to tools.
Character Strengths
A snapshot of 24 common character strengths. A useful inspiration to help you reflect on your own natural strengths.
Human Bill of Rights
Pete Walker’s list of fundamental boundaries and rights. These are practical guidelines for fairness and intimacy.
Nervous System Regulation Worksheet
Notice signs that your body is holding tension. Discover techniques to invite more relaxation.
Guided Mindfulness
A library of free guided mindfulness and meditation audio clips.
Feelings Wheel
An interactive tool to help you explore your emotions. Find words to describe what you feel.
Tips for Lovingly Resolving Conflict
Practical guidance for communicating during disagreements, de-escalating, and repairing connection.
Self-care Inventory
Explore a menu of options for self-care in different areas of your life.
Self-care for Athletes
A guide to help you evaluate your coping strategies, find new tools, and create your own self-care routine.
Mental Health Action Plan
Identify your comfort, challenge, and stop zones. Plan steps you can take to support yourself or get care.
Dopamine Menu
A template to create your own menu of enjoyable activities to stimulate your brain when your energy runs low.
13 Steps for Managing Flashbacks
Pete Walker’s compassionate and practical guide for navigating emotional flashbacks and returning to ground in the present.
Relationship Inventory
Identify your priorities in romantic relationships. Clarify your needs and desires to foster deeper connection.
3-step Mindfulness
Mindfulness exercise to tune into your breath and expand your awareness to the present moment.
Podcasts
Audio content focused on psychology and self-development. Select a podcast circle to see more details.
Being Well
Where should we begin?
The Happiness Lab
Ologies
Being Well
Amazing information and heartwarming delivery. Dr. Rick Hanson and Forrest Hanson explore practical neuroscience, and research-backed psychology tools to build lasting emotional resilience.
LISTEN NOWBooks
A selection of books exploring trauma recovery, relationship skills, mindfulness, and wellbeing. Click each book to see more details.
Communication
Taking the Leap: Freeing Ourselves from Old Habits and Fears
Drawing on Buddhist wisdom and practical mindfulness, Pema Chödrön offers transformative guidance on catching ourselves at the moment of 'shenpa' (the hook of reactivity) and learning how to stay present with uncomfortable feelings rather than escaping into old habits.
Get help now
If you or someone you know needs immediate help, support is available 24/7. Call a crisis line or emergency services.
Crisis Hotlines (24/7)
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Immediate support, available 24/7. Text or call 9-8-8 from anywhere in Canada or call 1-800-784-2433 in BC.
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For immediate mental health support or referral, call 310-6789 (no area code) 24 hours a day.
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Call 1-800-784-2433. This phone line provides confidential support for people who are in crisis, are really upset or scared, or have thoughts of suicide or self-harm. You can also call this number if you are concerned about someone else’s mental health.
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Visit kidshelpphone.ca or text or call 1-800-668-6868. For kids and teens (ages 20 and under), professional counsellors are available to help, 24 hours a day.
Support Lines (9-5, weekdays)
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Crisis line for women experiencing domestic violence, available 9am-5pm (PST) on weekdays. Call 604-687-1867.
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Call 1-800-663-1441 (604-660-9382 in the Lower Mainland) for information about substance use treatments or supports in your area.