Here are some cognitive behavioral therapy resources I have personally used:

[Psychology Tools](https://www.psychologytools.com/) \- lots of resources here. I don't download/print anything (saving my computer + printer ink lol), but I use a pen/paper to follow along. There's also lots of info to understand the type of mental health issue you have.

[Therapist Aid](https://www.therapistaid.com/therapy-worksheets/anxiety/none) \- same as above

[Free Online Therapy](https://www.online-therapy.com/) \- choose the $0 option. Ignore the chat option. I found the modules helpful.

[Understanding Thinking Traps](https://www.anxietycanada.com/articles/thinking-traps/)

[Canadian Mental Health Association](https://cmha.ca/) \- full of resources. Find a support group near you (most are online). 

&amp;#x200B;

*Other resources/tips to expand your toolbox:*

\- **See a psychiatrist/doctor** for an official &amp; proper evaluation of your anxiety. It's important to understand the diagnosis you have, if you have trauma, depression, or other MH issues.

\- Consider **medication**. I was hesitant at first, but have never looked back since. I wish I started sooner. With CBT, 70% of people recover from their disorder.

\- **Consider counselling**. Most universities have programs where you can speak to a masters student doing their counselling practicum for free. In Canada, check your provincial website for counselling resources in response to COVID-19. Every major city in Canada has free drop-in counselling for youth between 18-24. Google mental health peer support for your area. 

\- Never hesitate to call your local mental health **helpline**.

\- Find a **support group** via google. You're never alone in your experience. 

\- Follow along a **5-10** [**minute**](https://www.youtube.com/watch?v=-Tb1lR8Z5oM&amp;ab_channel=BohoBeautiful) [**guided**](https://www.youtube.com/watch?v=O-6f5wQXSu8&amp;ab_channel=Goodful) [**meditation**](https://www.youtube.com/watch?v=XGifigan8zQ&amp;ab_channel=GreatMeditation) on youtube every day. Spotify also has some great guided meditation playlists. You can also consider apps like Calm, but these can be quite $$$.

\- **Clean up your social media**. Delete news/politics, unfollow unhealthy accounts. Avoid googling symptoms and reading about other's MH issues; it can be exhausting and give your brain more ideas of things to be anxious about. Follow subreddits like meditation, mindfulness, decidingtobebetter, getmotivated, etc. Follow accounts on twitter/IG/fb that promote positive mental health. 

\- Consider a **journal**. A blank one is fine. There are also tons of pre-made ones on [amazon](https://www.amazon.ca/Mental-Health-Journal-Depression-Workbook/dp/1694973824/ref=sr_1_2?crid=3UVFW7ZF1Q0OE&amp;dchild=1&amp;keywords=anxiety+journal+for+adults&amp;qid=1606333626&amp;sprefix=anxiety+journal%2Caps%2C231&amp;sr=8-2) like this one that have question/reflection prompts if you're unsure of what to write about. Here's a list of [positive psychology prompts](https://www.schoolofcoachingmastery.com/coaching-blog/101-terrific-positive-psychology-coaching-questions) I use when I don't know what to write.

\- Watch some [**TedTalks**](https://www.youtube.com/watch?v=ZidGozDhOjg&amp;ab_channel=TEDxTalks) on anxiety

\- Remember, you do not choose your thoughts (we think 1.6 thoughts per second, with 99% being garbage); however, you decide how you react to them. **You are always in control of your attitude**. 

\- The **foundational** **golden triad**: eat well, sleep for 7.5-8.5 hours per day, and exercise for 30 mins a day. Note: eating and sleeping are great coping tools, but they aren't your only coping tools. 

Experiment and see what coping tools work or don't work for you. Everybody is different in their mental health recovery. Some days, some tools work great and you can manage well. Be graceful towards yourself on your low days. Experiment and know that these tools change over time. I believe in you\~