Mental Wellbeing
Reframing Unhelpful Thoughts
Learn to catch, check and change unhelpful thoughts with a thought record, a thinking traps checker and balanced thought worksheets.
C$24.99Buy
Mental wellbeing courses for everyday pressures
Learn practical skills for managing anger and changing unhelpful thinking, with logs, worksheets and clear signposts to Canadian support when you need more than self-help.
- 2 courses
- Tools in every course
- Certificate included
Everyone goes through spells of feeling irritable, worried or flat. Our mental wellbeing courses teach skills for those ordinary pressures: noticing anger before it boils over, taking a planned time-out, and slowing down an upsetting thought long enough to look at it from another angle. Some exercises draw on the principles of cognitive behavioural therapy (CBT).
The courses are self-help education. They are not therapy and are not designed to manage a diagnosed mental health condition. Sleep and movement play a part in how we feel day to day, so the sleep and fitness topics sit naturally alongside them.
Support is available across Canada. Your family doctor or nurse practitioner is a good first step if low mood, worry or anger has lasted for weeks. In Quebec, Info-Social 811 offers psychosocial support by phone. The 9-8-8 Suicide Crisis Helpline is available by call or text at any time, and the Hope for Wellness Help Line (1-855-242-3310) offers support to Indigenous Peoples.
All mental wellbeing courses
Mental Wellbeing
Managing Anger Constructively
Self-help skills for anger, not a court-ordered program: an anger log, a warning signs check, a time-out plan and calm-down cards.
C$27.99Buy
What the mental wellbeing courses cover
- Anger: Managing Anger Constructively helps you understand what anger is for, recognize your own early warning signs, keep an anger log and use a time-out plan before a situation escalates.
- Thinking patterns: Reframing Unhelpful Thoughts teaches you to notice common thinking traps, such as jumping to conclusions or all-or-nothing thinking, and to write a more balanced thought using a simple record sheet.
Both courses are short enough to fit into a few evenings, and the worksheets can be reused whenever you need them.
What the wellbeing tools do
- Anger log: what happened, how strong the anger was, what you did and what you might try next time.
- Early warning signs checker: the body signals and thoughts that come before anger builds.
- Time-out plan and calm-down card: agreed steps for stepping away and coming back to the conversation.
- Thought record and thinking traps checker: catch an upsetting thought and name the pattern behind it.
- Balanced thought worksheet: weigh the evidence for and against, then write a fairer version.
Getting help now
If your life or someone else's is at immediate risk, call 911.
If you are thinking about suicide or are worried about someone, phone or text 9-8-8; it is free and open 24 hours a day. Kids Help Phone (1-800-668-6868, or text CONNECT to 686868) supports young people. The Hope for Wellness Help Line, 1-855-242-3310, is available to Indigenous Peoples across Canada.
If low mood, anxiety or anger has lasted for a few weeks or is getting in the way of work, relationships or sleep, make time to see your family doctor or nurse practitioner.
Mental wellbeing courses: your questions
Are these courses a form of therapy?
No. They teach self-help skills for everyday pressures. Therapy is delivered by a trained professional who can assess your situation. Your family doctor or nurse practitioner can tell you about options near you.
I have a diagnosis of anxiety or depression. Can I still take a course?
Talk to your health care provider first. The skills may fit well alongside your care, but they do not replace treatment, and you should never stop a prescribed medicine without advice.
What is CBT, and do the courses use it?
Cognitive behavioural therapy looks at how thoughts, feelings and actions affect each other. Some exercises, such as thought records, draw on its principles, but taking a course is not the same as having CBT with a therapist.
What is 9-8-8?
The 9-8-8 Suicide Crisis Helpline is a national line you can call or text at any time for support with thoughts of suicide. It is run under the Public Health Agency of Canada with partner organizations.
Is feeling angry a problem?
Anger is a normal emotion. It becomes a problem when it is frequent, hard to control, or leads to words or actions that hurt you or others. The anger course focuses on noticing it earlier and choosing a response.
Who can see my log and worksheet entries?
Your entries are saved to your own account. Our privacy policy explains how this information is stored and how to download or delete it.
Official sources
Five calm minutes is a start
Fill in one thought record or anger log entry this week, and look back at it when you feel calmer.