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A small mental-health field kit

Pause. Notice.
Try something useful.

These tools can help you slow down, name what is happening, and prepare for a next step. Use what fits; leave what does not.

Educational only

These resources cannot diagnose a condition or replace individualized professional care.

01 / Try it now

Two tools.
No download needed.

01

Regulate

Breathing Reset

A short 4–2–6 breathing cycle: inhale gently, pause, then lengthen the exhale.

Ready00:00
Stop if you feel lightheaded or uncomfortable. Return to normal breathing.
02

Respond

Anger Thermometer

Rate the intensity you notice right now and receive a strategy matched to that level.

3/ 10
CalmIntense
Try this

Choose a number to get a matching strategy.

If anger may lead to harm, create distance and seek immediate help.
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02 / Find a direction

Not sure whether to explore therapy or assessment?

The Mini Symptom Checker asks a few broad questions and suggests a page to explore. It is not a clinical screening instrument and does not produce a diagnosis.

  • No account required
  • Educational result
  • Optional summary to bring to a consultation
Take the short quiz →

03 / Prepare

Short guides for the next step.

Download, read, or print these before contacting the practice or attending an appointment.

PDF · GuideWhat to expect

An overview of therapy, assessment, privacy, and what may happen next.

Open the guide ↗PDF · ChecklistIntake checklist

Prepare useful information for therapy, assessment, MVA, or WSIB contact.

Open the checklist ↗Read onlineFrequently asked questions

Common questions about services, appointments, privacy, and getting started.

Read the FAQs →

04 / Understand a concern

Begin with the experience—not a label.

These pages explain common patterns and how therapy or assessment may help. They are informational, not self-diagnostic checklists.

AnxietyWorry, panic, fear, and avoidance→Low moodMotivation, numbness, and loss of interest→AngerEscalation, irritability, and repair→Trauma reactionsTriggers, hypervigilance, and avoidance→Attention & ADHD questionsOrganization, focus, and follow-through→

Tools can support you. They cannot know you.

When you want an individual answer, start a conversation.

A consultation can help place symptoms in context and clarify whether psychotherapy, assessment, or another service is the most appropriate next step.

Contact the practiceUse the service guide →
Need immediate help?This website is not an emergency service. Call 911 if there is immediate danger.View crisis information →