I think I might hurt myself or someone else. What should I do?
Call 9-1-1, or go to the nearest emergency department, or follow the emergency instructions provided by your doctor, mental health professional or care team.
Talk to someone right away.
Crisis line staff are there to help. They are professionally trained and have the resources and information to help you.
Please call 1-833-456-4566 toll free (In QC: 1-866-277-3553), 24/7 or visit www.crisisservicescanada.ca.
Is there a cost to participate in BounceBack®?
There is absolutely no cost to participate. Thanks to funding from Bell Let’s Talk, BounceBack® coaching and materials are free. We believe that BounceBack® provides core skills that should be available to anyone, regardless of their financial situation.
Does BounceBack® work?
BounceBack® is based on research evidence that shows that simple skills and techniques are effective in helping people to overcome low mood and worry. The BounceBack® approach is based on cognitive behavioural therapy (CBT). CBT has also been shown to be just as effective as medication for treating depression and anxiety disorders.
What is Cognitive Behavioural Therapy (CBT)?
As the name suggests, CBT focuses on the way we think (“cognitive”) and act (“behavioural”). The concept behind CBT is that our thoughts about a situation affect how we feel and how we behave in that situation. Skills you learn in CBT are useful, practical and helpful strategies that can be incorporated into everyday life to help you cope better with future stressors and difficulties. One example of CBT in practice would be to imagine you’re walking in a park. While in the park, a friend walks by, but doesn’t acknowledge you. You may think your friend doesn’t like you and you may get angry or feel hurt. BUT you could also assume that your friend is having a tough day and missed you while pre-occupied with a difficult problem they were having. The second thought might not lead you to feel angry or hurt, but rather concerned for your friend.
CBT breaks down the situation to help us understand how the way we think (“cognitive”) and the way we respond (“behavioural”) affect each other. By separating the way we feel from the way we act, we gain more control of our mind and therefore choose healthier behaviours. In our park example, we might dismiss our initial anger or hurt and make the effort to connect with our friend.
How is BounceBack® different from counselling?
In counselling, the clinician – such as a social worker, psychologist, or a registered counsellor or psychotherapist – is responsible for both teaching and supporting you through the process. On the other hand, BounceBack® involves self-led learning with added supportive coaching. BounceBack® is structured so that the workbooks are the teacher and the coach is your guide.
What value can I expect from participating in BounceBack®?
People who participate in BounceBack® on average feel less worry, have reduced symptoms of depression and anxiety and improved confidence and activity – particularly those who felt these mild to moderate amounts of these feelings. We highly recommend giving the program a try without the added pressure of pass/fail thinking. If the program isn’t working for you, that’s okay! It just means a different strategy might work better. Here are some additional resources that you can use to explore other available supports.
How much time do you recommend I spend on BounceBack® each week?
We recommend that you spend 20-30 minutes, two or three times a week on the materials. However, we recognize everyone’s life is different and so too are a person’s commitments. What’s important is finding a pace that works best for you; one where you can routinely and consistently progress through the program. Practicing what you learn in BounceBack® is ongoing. Mental health maintenance is a daily process and we hope the program will help you establish this routine in your own life.
Do I need a mental health diagnosis to participate in BounceBack®?
No diagnosis is needed to participate in BounceBack®. At times, the program may ask you to fill out a questionnaire. This helps us figure out how the program is helping you and keeps your coach up-to-date on your progress. Keep in mind that although these questionnaires are similar to those used for diagnosis, BounceBack® and BounceBack® coaches are not meant to provide a diagnosis; it’s best for you to speak with your primary care provider about that.
Why do I need to be in contact with a primary care provider?
BounceBack® coaches work in partnership with your primary care provider in case you require care that is beyond the program’s reach. Coaches ensure that primary care providers are updated on the participants’ progress and notified if any level of risk is detected at any point during the sessions. Your primary care provider has the clinical responsibility for your health.
If I am not already in contact with a primary care provider, can I still participate in the program?
Yes. You can visit a walk-in clinic to request follow-up from a primary care provider. This person must agree to take clinical responsibility for your health for the duration of the program (3 to 6 months). We recommend that you have the information sheet handy and complete your registration form together with this person. This process will ensure that the program can meet your needs.
I don’t want anything sent to my home address. How will you ensure my privacy?
We will not send you any mail to your home address, unless you specify that you would like something mailed to you. For instance, you have the option to receive the workbooks in the mail or view them online. Your coach will confirm where you would like your workbooks mailed prior to sending them.
How does BounceBack® protect my privacy?
Protecting your privacy is very important to us. All information that we collect from you in the BounceBack® program is stored electronically on a secure Canadian-based server. Personal information that is collected will only be used by authorized CMHA staff to fulfill the purpose for which it was originally collected or for a use consistent with that purpose. Our coaches are trained to ensure that your privacy and confidentiality are upheld to the highest standard. We do not disclose your information to any other organizations or individual without your consent.
Do I have to be referred by a doctor?
You do not need to be referred to BounceBack®. You can refer yourself provided you already have a primary care provider. A primary care provider can be a physician, nurse practitioner or psychiatrist. Be sure to include the contact information for your primary care provider on the online referral form so that we can contact them on your behalf. Your coach will stay in touch with your care provider and loop them in whenever needed.
What can I expect to happen after I submit my form?
Once your form is submitted, a member of our BounceBack team will review it for completeness and if the program is the best match to meet your needs. You will be contacted if there is missing information. We will then reach out to your primary care provider (PCP) to confirm their contact information and to inform them of your interest in participating in the program. Once your PCP responds back to us, you will be placed in the program and a coach will be assigned to you. The initial session will be an opportunity to meet your coach and learn more about the program. During this call, your coach will also ask you some questions to ensure BounceBack® is a good fit for you. From there, the two of you will set up a time and date for your first working call-in session.
If it is identified that the program isn’t the best match for your needs, your PCP will be contacted and they will let you know.
What will the sessions be like?
The BounceBack® coaching program includes up to six sessions with your coach. Your coach will help you determine which workbooks you want to focus on each week. Typically, each session is 25-30 minutes long and is scheduled every two to three weeks. You will have six months to complete up to six sessions.
What if I suspect my mental health symptoms are more serious?
Make sure that you bring this to the attention of your primary care provider. They will be able to conduct a thorough assessment of your mental health needs and determine the best course of action for you.
Where can I learn more about stress, depression or anxiety?
You can learn more about improving mental health, stress, depression and anxiety to support yourself or someone you care about on the cmha.ca website here.
How do I find additional help for my mental health or for someone I care about?
Many options are available. Here are a few we suggest:
- Talk to your doctor or visit a health clinic
- Contact the CMHA in your community. There are 330 CMHA locations across the country. Each CMHA offers its own programs and services unique to the community it serves. To find the CMHA in your community, please go to Find Your CMHA.
- If you have questions about medication, you can ask your pharmacist
- If you are thinking of suicide, please call 1-833-456-4566 toll free (In QC: 1-866-277-3553), 24/7 or visit www.crisisservicescanada.ca
My child or loved one is currently a BounceBack® participant. How can I support them?
It can be challenging to provide helpful support to someone you care about. A good place to start is to ask them how you can support them on their journey. They may want to share things with you, or they may want to do it completely on their own.