Self-Help Tools 

Crisis Hotline

If you or someone you know is thinking about suicide, call or text 9-8-8. Help is available 24 hours a day, 7 days a week.

211.ca

211 is Canada’s primary source of information for government and community-based, non-clinical health and social services. The
free and confidential service can be accessed 24 hours a day, in more than 150 languages, by phone, chat, text, and web.

Life Score Scale

Metrics allow us to view our lives objectively. Sometimes it can be difficult to see how we feel we're currently doing, but scoring ourselves provides the benchmark to make progress. We can use this to plan how we will approach our recovery journey and strategize on what to do next.

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Life Score Scale

Alcohol Use Disorder Screening Test

This screening test is intended to be used as a guide to understanding your alcohol use and determining the potential health risks involved. This does not constitute a diagnosis of Alcohol Use Disorder and is not the equivalent of a full evaluation by a health care professional.

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https://auditscreen.org/check-your-drinking/

Cannabis Use Disorder Screening Test 

This screening test will not determine a diagnosis of Cannabis Use Disorder. This self-administered test is an indication of cannabis-related problems and is not the equivalent of a full evaluation by a health care professional.

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CUDIT Test

Drug Abuse Screening Test 

This screening test will not determine a diagnosis of Substance Use Disorder. This test is an indication of current substance abuse issues and is not the equivalent of a full evaluation by a health care professional.

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Drug Abuse Screening Test

Mindfulness Practices at Home Guide

This free supportive guide will help identify mindfulness practices and techniques you can utilize at home. 

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Mindfulness Guide

Morning Routine Checklist

This checklist can assist with setting up your morning to approach recovery as the best version of yourself. 

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Morning Routine Checklist

Trauma: Thought Record Worksheet

This worksheet will help establish a pattern between thoughts, situations, triggers, emotions and behaviour. This is intended to illustrate how a shift in perspective can adjust the relationship between an event and behaviour. 

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https://www.getselfhelp.co.uk/docs/PTSDThoughtRecordSheet.pdf

Tracking Triggers: Urge Log

"The Urge Log is a practical tool designed to help you become more aware of your urges. It's a personal diary of sorts, focused specifically on your experiences before, during, and after an urge."

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https://smartrecovery.org/coping-with-urges