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.
Call 1-800-668-6868. Kids Help Phone. Available 24/7. To use text, text CONNECT to 686868.
Kids Help Phone is there even if you’re not in crisis. You can call or text for information on local services or if you just need someone to talk to.
What to expect:
Is there a cost to participate in BounceBack®?
No, there is no cost to participate. BounceBack® is totally free thanks to a donation from Bell Let’s Talk. We believe that BounceBack® provides core skills that should be available to anyone, regardless of their financial situation.
Does BounceBack® work?
BounceBack® works for many people. Many BounceBack® participants say that they improved their confidence, they felt less worry, and they experienced fewer symptoms of depression and anxiety, especially those who had these feelings to a mild or moderate degree.
In addition, BounceBack® is based on research that shows that simple skills and techniques help people overcome low mood and worry. The BounceBack® approach is based on cognitive behavioural therapy (CBT). CBT has been shown to be just as effective as medication for treating depression and anxiety disorders.
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. Think of the workbooks as the teacher and the coach as your guide.
What approach does BounceBack® use?
BounceBack® is based on Cognitive Behavioural Therapy (CBT). CBT helps us understand how the way we think (“cognitive”) and the way we respond (“behavioural”) affect each other. An exercise might help you see how this works: imagine you’re walking in a park. You see a friend. The friend walks by, but doesn’t acknowledge you. One way to think about this situation is to assume that your friend doesn’t like you. This way of thinking might then lead you to get angry or feel hurt. BUT you could also assume that your friend is having a tough day and missed you because they were preoccupied with a difficult problem. The second thought might lead you to feel concerned for your friend rather than upset. If you dismiss the first thought and concentrate on the second thought, it’s possible you’ll stop feeling angry or hurt and make the effort to connect with your friend instead.
How much time do you recommend I spend on BounceBack® each week?
We suggest that you spend 20-30 minutes, two or three times a week on the materials. We know everyone’s life is different and so are your commitments. What’s important is finding a pace that works best for you. Practicing what you learn in BounceBack® is ongoing. Maintaining mental health is a daily process and we hope the program will help you build this routine into your own life.
What are the coaching sessions like?
Your first call with your coach is an opportunity for you to get to know each other, learn more about the program, and ensure that BounceBack® is the right fit for you. You will work with the same coach for the entire program and have control over your scheduling. Your phone sessions will usually be 20-25 minutes long and are typically scheduled every 2-3 weeks. You can choose which booklets you want to focus on. You will work on the materials between sessions and during your call your coach will guide you to reflect on your progress.
What are the videos like?
BounceBack® videos are available to anyone! Whether you are unsure whether coaching is right for you, do not have a PCP or do not meet the eligibility criteria for coaching. The videos will give provide you with tips on how to manage your mood, sleep better, build confidence, and problem solve.
Do I need a mental illness diagnosis to participate in BounceBack®?
No, you don’t need a diagnosis 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.
Do I need permission from my parent or guardian to participate in BounceBack®?
No, you do not need permission from a parent or guardian to participate. You will be asked to provide a parent or guardian’s contact information. Unless they believe you are at risk of hurting yourself or someone else, your coach will not contact your parent or guardian, and will never share any personal or private information about you without your permission. If you are at risk, your coach will tell you if your parent or guardian will be contacted prior to contacting them.
If my parent/guardian contacts you, what are you going to tell them?
During your first session, your BounceBack® coach will ask you how much information you would like your coach to share if your parent or guardian contacts them. At most, with your permission, a coach would only share general facts about your participation, like the topics you’ve chosen to work on. That’s it. Involving a parent or guardian can be beneficial, but it’s up to you to decide how much you would like to share and with whom.
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 booklets in the mail or view them online. Your coach will confirm where you would like your booklets mailed prior to sending them. If you do not want materials sent to your home address, you can ask your school counsellor if they can be sent there instead.
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.
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 a doctor or your school counsellor
- Visit Kids Help Phone by calling 1-800-668-6868 or by texting CONNECT to 686868. It is available 24/7
- 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.