Apps & Tools
Explore these tools to help you manage and prevent challenges from getting in the way of your daily life.
Apps add
iMatter
The iMatter app has been developed to help young people understand the warning signs of abusive and controlling behaviour in relationships as well as promote healthy self-esteem.
Flo
A period tracker & ovulation calculator that helps predict accurate menstrual cycle predictions.
Mealime
Mealime is a simple way for busy people to plan their meals and eat healthier. Our meal plans & recipes are highly customizable so you can easily personalize a plan that works with your unique tastes and lifestyle.
Cookspiration
Be inspired to cook any time, day or night with Cookspiration, created by Dietitians of Canada. Recipe ideas are served up to suit your mood and schedule.
FoodPlanner
Food Planner allows you to quickly plan your daily meals using a selection of recipes downloaded from all of your favorite cooking blogs and recipe sites.
Calm Harm
Calm Harm provides tasks to help you resist or manage the urge to self-harm. You can make it private by setting a password, and personalize the app if you so wish. You will be able to track your progress and notice change.
Recharge – Move Well, Sleep Well, Be Well
Recharge is a personalised six-week program that helps improve your general health and wellbeing by focusing on four key areas:
1. A regular wake and sleep time each day, achieved gradually over six weeks;
2. An alarm clock that triggers fun activities designed to get you up and out of bed;
3. Increasing your exposure to daylight early in the day, to help reset your body clock; and,
4. Encouraging you to increase physical activity, especially within two hours of waking up.
Calm
Calm is the perfect meditation app for beginners, but also includes hundreds of programs for intermediate and advanced meditators and gurus.
Breathr
Breathr provides easy and fun ways to practice mindfulness along with interesting facts about the benefits of mindfulness.
MindShift
MindShift is an app designed to help you cope with anxiety using strategies to help you deal with everyday anxiety and specific tools to tackle a range of challenges.
SAM App for Anxiety
SAM is an app to help you understand and manage your anxiety including tools to help you monitor anxious feelings, practice physical and mental relaxation and build your own toolkit of resources to draw on as needed.
Saying When
Saying When provides a step-by-step guide to help you take charge of how much and when you drink alcohol.
Ray’s Night Out
Ray's Night Out is an app designed to help you learn how to drink alcohol safely while having fun.
Headspace
Headspace is meditation made simple. The app covers the basics of meditation, with progress pages to track your stats and set reminders with your practice.
ReachOut WorryTime
Everyone has worries pop into their head, but sometimes they won't go away and start to impact everyday life. ReachOut WorryTime interrupts this repetitive thinking by setting aside your worries until later. This means you can deal with worries once a day, rather than carrying them around with you 24/7.
MoodMission
MoodMission helps you learn ways of coping with low mood and anxiety. Tell the app how you're feeling and get a tailored list of 5 Missions to help you feel better. Missions are activities and mental health strategies that are quick, easy, and backed up by scientific evidence.
What’s Up?
What's Up? can help you cope with anxiety, stress and feelings of depression. It has interactive games, forums, thought tracking diary and helpful techniques to mange your feelings.
1 Giant Mind
1 Giant Mind app is for anyone who wants to feel less stressed, more calm and present and experience greater health and well-being. Learn to meditate in 12 easy steps and begin to experience the benefits right away. No previous experience with meditation is needed.
HabitBull
HabitBull helps you organize your life! You can customize, set goals and create positive habits and routines that can help you feel more in control of unwanted habits. Easily keep track of all your habits, routines and repeated to-dos!
thinkFull
thinkFull helps you manage your stress to enrich your life. It includes a library of personalized tips that can be customized, saved and shared to help you relieve stress, solve problems and live well.
Daybreak
Change your relationship with alcohol through Daybreak, a personalized app that helps you reclaim control and develop healthier habits. Whether you want to cut back or quit drinking completely, Daybreak’s supportive community will be there for you at every challenge.
Proof!
Proof! is a fun way to tackle a goal, develop healthy habits or challenge a friend. You can choose from a selection of weekly challenges or create your own. Capture photo or video proof and offer customized rewards for friends and co-workers who achieve their goals. It's a social way to kickstart new habits and you can play alone or with friends and family.
HealthyMinds
HealthyMinds is a problem-solving tool to help deal with emotions and cope with the stresses you may encounter as a student and in your personal life. The goal: Keeping your mind healthy.
Rise Up + Recover
Rise Up + Recover is designed to help you if you're struggling with food, dieting, exercise and body image. Includes a range of recovery resources and tools to help with tracking, setting reminders and sharing motivational quotes, images and affirmations.
Mind your Mood
Mind your Mood is an easy-to-use app that allows you to track your moods, help you understand your ups and downs and see the bigger picture of your emotional health.
Booster Buddy
Booster Buddy is designed to help you improve your mental health. The app includes tools to help you check-in with how you're feeling, use coping skills, keep track of appointments and medications, get started on tasks, and follow self-care routines.
Websites & Workbooks add
EC Emergency IUD Network
Look for a clinician who can insert an IUD quickly for emergency contraception.
OptBC Clinic Finder
Options for Sexual Health is the largest non-profit sexual health organization in Canada, and has 60 clinics all around B.C. Opt's clinics along with the affiliated organizations and individuals listed below are part of a network of sexual health service providers who you can access when you need to talk about sexuality or sexual health.
It’s A Plan
With so many options available, making the right decisions about contraception can be a little overwhelming. It's a plan was created to help you and your health care provider determine the method that's best for you.
HIM – Health Initiative for Men
Health Initiative for Men is a non-profit society that aims to strengthen the health and well-being of gay men. They offer the full spectrum of gay men’s sexual health testing, as well as professional counselling, sexual health education, and an engaging mix of social and volunteer opportunities.
Scarleteen
Scarleteen is an independent, grassroots sexuality and relationships education and support organization and website.
Sex and U
SexandU.ca takes a real-life approach to the questions and issues around sex and sexuality that matter most to Canadians. From talking about sex, to lifestyle choices, to contraception awareness and sexually transmitted infections, SexandU.ca provides accurate, credible, and up-to-date information and education on topics related to sexual and reproductive health.
SexandU.ca is an initiative of the Society of Obstetricians and Gynaecologists of Canada, Canada’s leading authority on sexual and reproductive health.
Go Ask Alice!
Go Ask Alice! is a site supported by a team of Columbia University health promotion specialists, health care providers, and other health professionals, along with a staff of information and research specialists and writers. "Alice" provides information on a wide range of health topics.
SexSense
Sex Sense is a free and confidential sexual health resource and referral service provided by Opt - Options for Sexual Health. Our hours of operation are Monday to Friday from 9 a.m. to 9 p.m. (PST).
Call us at 1-800-739-7367 throughout BC* or 604-731-7803 in the Lower Mainland
*The 1-800-739-7367 line is toll-free for callers within BC and the Yukon, Canada. For callers outside of these areas, regular long distance charges may apply.
TransCareBC
Trans Care BC will help you understand the concepts, definitions, terms and expressions used when talking about trans identity, gender, sexual orientation and health and wellness.
Qmunity
Through publications, multimedia materials, one-on-one consultations, and interactive workshops, Qmunity helps individuals, families, businesses, schools, and service providers to identify and avoid discriminatory behaviours and to explore the complexity, fluidity, and potential of sexual and gender diversity.
Anti Violence Project
The Anti Violence Project offers services to all people of all genders who have been impacted by gender-based violence, either by directly experiencing it, through causing harm to someone, or supporting or knowing someone who has experienced it
Smartsex Resource
Visit this site if you need information and resources on sexual health. If you live in Canada, you can also ask a question or chat privately with one of our nurses. You can live chat with our nurses on:
Tuesdays 1:00-3:00 PM
Wednesday 3:00-5:00 PM
Thursdays 11:00 AM - 1:00 PM
Chat times do change, so please check the next date & time posted on the site.
BC Women’s Sexual Assault Service
We provide care to anyone from any province or country, who is 13 or older and has been sexually assaulted within the past 7 days.
WAVAW Rape Crisis Centre
WAVAW provides immediate emotional support 24 hours a day, 7 days a week, 365 days a year through our 24-Hour Crisis Line.
Our toll-free, confidential Crisis Line is answered by empathetic and skilled support workers. Crisis Line support workers are there to listen, to provide non-judgmental support and if needed, to provide information on available counselling services or referrals to other community programs and organizations.
VictimLinkBC
VictimLinkBC is a toll-free, confidential, multilingual telephone service available across B.C. and the Yukon 24 hours a day, 7 days a week at 1-800-563-0808. It provides information and referral services to all victims of crime and immediate crisis support to victims of family and sexual violence, including victims of human trafficking exploited for labour or sexual services.
Sexually Transmitted Infections
The BCCDC provides information about, and diagnoses and treats sexually transmitted infections (STIs) in its clinics in British Columbia.
Food Choices When Money is Tight – Budget-Friendly Information Sheets & Recipes
Budget-friendly recipes, practical tips on saving money at the grocery store and healthy meal ideas that make the most of each ingredient.
Healthy Living for Teens
This workbook has tips on healthy eating, physical activity and mental well-being are great ways to think clearly, feel your best and make the most of your own potential.
Guided Meditations – Mindfulness for Teens
Guided meditations by Dr. Dzung Vo which you can listen to on his website or download to listen to later.
Our Self-harm Workbook
This toolkit by mental health specialist Kati Morton provides outlines, videos and self help tasks with a cognitive behavioural approach.
Self-Injury Outreach & Support
A Canadian website which provides information and support on self-injury.
Sleep Diary – Kids Help Phone
This sleep diary can help you track your sleeping habits for up to 2 weeks and figure out what you can do to sleep better.
10 Podcasts to Help You Sleep – Mental Floss
Podcasts which aim to help you get to sleep.
Best Yoga Poses for Sleep – Sleep.org
Four simple yoga poses to help get you ready for bedtime.
Early Psychosis Intervention
Provides information to help you understand psychosis, the importance of early intervention, treatments and where to get help if you have concerns about yourself or someone you know.
Toward the Heart
A resource for youth, created by youth, on overdoses and Naloxone. Featuring illustrations by youth artists.
Bounce Back®
Bounce Back® is a free program for individuals 15 and older experiencing mild to moderate depression or anxiety. Resources include videos, coaching by phone, video-conference or text, and an online self-help program.
Bulimia & Binge Eating Self Help
Self-help course to deal with bulimia and binge eating
Letter Builder
Struggling with eating? This letter building tool can help you explore questions about how your eating experiences are impacting your life and identify personal strengths that can help you.
Online Peer Support
The Looking Glass Foundation offers free, anonymous and real time Online Peer Support to people of all ages across Canada who are experiencing disordered eating, weight or body image image challenges.
What’s with Weed?
What's With Weed is an online quiz to help you check out where you or a friend is at with weed use. The quiz is anonymous and private.
Change
Change is a manual designed to help you if you're thinking about making changes to your substance and/or alcohol use.
You and Substance Use
You and Substance Use is a resource to help you better understand your relationship with substances you use and ways to make changes, if you choose to.
Students Against Depression
Students Against Depression includes tools to help with making small first steps, creating healthy daily routines, changing thinking habits and building skills to help you live well and tackle feelings of depression and low mood.
Antidepressant Skills Workbook
A self-care guide on how to make changes to your thinking and actions that can help in dealing with depression.
Dealing with Depression Online
Dealing with Depression Online is an interactive resource that can help you understand and deal with low mood and depression. A step-by-step approach can help you learn how to apply realistic thinking, problem solving, and goal setting to your daily life.
AnxietyBC
Interactive website that offers information and tools for dealing with anxiety.
Social Anxiety Self-Help Guide
This Social Anxiety Guide can help you to recognize signs of social anxiety, understand what causes it, and can help find ways to overcome thoughts, feelings and behaviours associated with social anxiety.
Walk Along
Small steps to take care of yourself and help you get through the day.
Antidepressant Skills at Work
A self-care workbook for dealing with mood problems in the workplace, based on research about strategies that are effective in managing
depressed mood. The manual is primarily intended for working adults experiencing low mood or depression.
Games add
Healthy Thinking
Healthy Thinking is an online tool that can help you learn how to think about common stressful situations in a healthy and balanced way.
monSTRESSity
Interactive online game to help you cope in different situations where you might experience anxiety.
Worry Rockets
Worry Rockets is an online game to help "launch" your worries away.