BounceBack * 1-866-345-0224 *
Helps adults and youth 15+ manage low mood, mild to moderate depression and anxiety, stress or worry. Delivered over the phone with a coach and through online videos
Crisis Services Canada * 1-833-456-4566 24/7, or text CSPS at 45645 * 4PM – 12AM EST
Offers online resources for those with anxiety/stress issues related to COVID-19
Youthspace.ca * Online and text chat * text 778 783 0177 or chat on website at * 9pm - 3 am EST
Kids Help Phone * 1-800-668-6868, chat live with a counsellor , or text CONNECT to 686868 * 24/7
Online resources and some directly for COVID-19
Good2Talk * for post-secondary students. Call 1-866-925-5454 * Text GOOD2TALKON to 686868 *
Abused Women/Children/Seniors Support:
Assaulted Women’s Helpline
GTA: 416-863-0511 * TOLL-FREE: 1-866-863-0511 * #SAFE (#7233) on your Bell, Rogers, Fido or Telus Mobile * 24/7
Fem’aide * 1-877-336-2433 * for francophone women * 24/7
Senior Safety Line * TOLL-FREE: 1-866-299-1011 * 24/7
Luke's Place * Toll Free: 1.866.516.3116 *
Children’s Aid Society * To report suspected abuse call the CAS in your area * use the locator found at:
Hendrix, H., & Hunt, H. (2019). Getting the love you want: A guide for couples. New York: St. Martins Griffin.
Beattie, M. (1992). Codependent no more ; &, Beyond codependency. New York, NY: MJF.
Hay, Louise. L. (2017). You can heal your life. Sydney: Hay House.
Maté, Gabor. When the Body Says No: The Cost of Hidden Stress. Toronto: A.A. Knopf Canada, 2003.
Ergonomics While Working from Home
With a large number of people working from home because of the COVID-19 pandemic, we need to make our home office spaces a healthy and safe place to work. Please find attached the Adjusting and Adapting Your Computer Workstation checklist for your reference.
According to an article in PC Magazine, Alan Hedge a professor at Cornell University in the department of design and environmental analysis indicates there are four areas that you need to focus your attention.
1. Head and Neck – Your head should be vertical to your neck. If you have a monitor, use books to raise it to a comfortable eye level. When using a laptop, you could raise the laptop and use an external keyboard. If these strategies are not possible, stretching and micro breaks are recommended.
2. Hand and Wrist Position – Make sure you keep your arms and wrists nice and straight. You do not want a hinge at the wrist. You might want to change the height of table or chair if possible or move your keyboard and mouse closer or farther away from you.
3. Seated Posture and Back Support – Find a posture that allows you to see the screen while sitting in a way that provides lower back support. You can use home items such as a cushion, pillow or towel behind your back. Boxes can be used as a footrest if required when your feet are not flat on the floor. Also, make sure your chair is not hitting the back of your knees as that can reduce blood flow.
4. Behaviour – Take frequent but short breaks. Humans were made to move and it has been proven that movement provides the best physical and mental benefits. Stretching and micro breaks every hour at the least.
Health Safety and Wellness Specialist
South East Local Health Integration Network
Mindful Living Practice/Meditation:
10 Grounding Techniques:
Ruiz, M., Mills, J., & Ruiz, M. (2008). The four agreements. Thorndike, Me.: Center Point Pub.
How to Meditate:
Sarovara Yoga (Ally Boothroyd):
Sarah Marlow teaching mindfulness eating for children:
Free Meditation Apps:
Parenting during Covid-19:
Book: Coloroso, B. (1970, January 01). Kids Are Worth It: Raising Resilient, Responsible, Compassionate Kids.
Free Audible Children's Books:
Virtual Field Trips:
Keeping Kids Safe On-line:
Brown, Brene. (2010). the gifts of imperfection: letting go of who you think you're supposed to be and embrace who you are.
Brown, B. (2012). Daring greatly: how the courage to be vulnerable transforms the way we live, love, parent, and lead. New York: Gotham Books.
Brown, B. (2015). Rising strong (Unabridged.). New York: Random House Audio.
Brown, B. (2008). I thought it was just me (but it isn't): Telling the truth about perfectionism, inadequacy, and power. New York: Gotham Books.
Brown, B. (2017). Braving the wilderness: The quest for true belonging and the courage to stand alone. New York: Random House.