Crisis Services:

  1. Southern Health 24-hour Crisis Line 1-888-617-7715
  2. Boundary Trails Health Centre Emergency Department – there are crisis workers available for urgent assessments 7 days a week.
  3. First Nations & Inuit Hope for Wellness Help Line 1-855-242-3310 (24/7)
  4. Manitoba Farm & Rural Stress Line 1-866-367-3276 (24/7)
  5. Kids Help Phone 1-800-668-6868 or text 686868 (24/7)

Websites:

  1. Anxiety Canada – great website. Check out the article “Helpful Thinking” & the free online program called “My Anxiety Plan” – there is one for adults & one for children & adolescents. There is also info specific to coping with COVID. Here is the website address: https://www.anxietycanada.com/
  2. Centre for Clinical Interventions has free workbooks on a variety of topics such as depression, anxiety, perfectionism, assertiveness, sleep & tolerating distress. Go to “resources” then “looking after yourself” to access them. Here is the website: https://www.cci.health.wa.gov.au/

Self-help books:

There are a variety of self-help books available that focus on topics such as stress, Cognitive Behavioural Therapy & mindfulness. The examples below are available for purchase online or through the South-Central Regional Library:

  1. Mind over Mood by Dennis Greenberger, PHD & Christine A. Padesky, PHD. This book has a Cognitive Behavioural Therapy focus & can be used for depression, anxiety, anger, guilt, shame, etc.
  2. Cognitive Behavioural Therapy for Dummies (don’t get caught up in the name, the “for Dummies” books are well written & easy to follow). There are several books in this series that focus on anxiety, depression, anger & overall coping strategies.

Virtual Therapy:

The Government of Manitoba maintains an updated list of free, mental health services, including the two outlined below. The direct link to access more information is: https://www.gov.mb.ca/covid19/bewell/

The ICAN (Conquer Anxiety and Nervousness) Program is a free, online course with support. This provides adults (18+ years) with life-skills to overcome anxiety, help with depression and how to cope with major life stressors. They also provide services for children & adolescents. 

Wellness Together Canada is a mental health and substance use website to support people across Canada in both official languages. Wellness Together Canada provides online resources, and connects you to peer support workers, social workers, psychologists and other trained professionals, at no cost. 

Counselling services:

  1. If you have any benefits coverage through your workplace (or parents or spouses) contact the benefits provider directly to arrange counselling
  2. If you would like to pay out of pocket, there are a variety of local private counsellors in the area. Some of them also provide services on a sliding scale, based on income. Here is a list of some local private counsellors (this list may not be comprehensive & is limited to services in Morden, Winkler, Altona & Carman):
    • Central Plains Counselling (George MacDonald, offices in Winkler & Carman): 204-745-3262
    • Open Skies Coaching & Counselling (Colleen Doerksen, office in Morden): 204-362-8030
    • Life Switch Counselling Services (Dianne Heinrichs, office in Winkler): 204-362-1330
    • Two Roads Counselling (Jodi Young, office in Winkler): 204-332-0342
    • Terry Warburton Counselling & Parent Consulting (office in Carman): 204-750-1153
    • Teressa (Teri) Wilson (office in Morden): 204-823-3031
    • Julia Stoesz Counselling (office in Winkler): 204-312-7577
    • Recovery of Hope (Altona/Portage/Winkler): 1-866-493-6202
    • Marcy Vandenbos Counselling (office in Carman): 204-750-0423
    • Pembina Counselling Centre: Morden 204-822-6622 & Winkler 204-331-3930
  3. You can self-refer to Community Mental Health. The toll-free number is 1-888-310-4593
  4. Talk to your family physician/primary care provider to inquire if there are mental health services available through your clinic

Southern Health-Santé Sud Walk-In Counselling

If you’re struggling with your mental health or with a particularly difficult problem you haven’t been able to overcome, are presently on a mental health waitlist, or need a refresher session, consider utilizing this service. Individuals 16+ are eligible.

In a one-time walk-in session, you can discuss your struggles, explore coping, and get information about other resources that might help. Anything that is on your mind is a good reason to schedule a drop-in counselling session. Sessions are first come, first serve.

Available in Steinbach, Portage La Prairie & Winkler. Please go to their website for more information, including addresses & current hours: https://www.southernhealth.ca/en/finding-care/find-a-service/mental-health/#walk-in

Apps:

1. There are a variety of mental health apps available. Here are some options:

  1. Hope by CAMH (Centre for Addiction & Mental Health) – use to create a suicide safety plan.
  2. MindShift CBT – Anxiety & Panic Relief
  3. Dealing With Depression – education, tips & strategies to manage depression.
  4. MyLife Meditation: Meditate, Relax & Sleep Better – guided mindfulness exercises.

Supports during pregnancy & postpartum:

  1. Go to this link to find out more information about services through Public Health & the Healthy Baby program: https://www.southernhealth.ca/en/finding-care/care-by-topic/parents-parents-to-be/lorem-ipsum-dolor/
  2. The Mood Disorders Association of Manitoba (MDAM) has a Postpartum Warm Line. Call (204) 560-1468 from 9 am – 9 pm, Monday – Friday. If you are calling from outside of Winnipeg, please state this when you call and their volunteers will call you back. 
    They also offer an online weekly Postpartum Peer Support group on Tuesdays from 2:00 PM – 3:00 PM. To sign up go to: http://www.mooddisordersmanitoba.ca/services/womensprogramming