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Ukranian Emergency Resources Resources to consult in an emergency Links 988 - Click here Tracom Crisis Centre - Click here Info-Social - Cl ick here Suicide Prevention Centre of Montreal - Cli ck here Montreal Sexual Assault Centre - Click here Crime Victims Assistance Centres - Click here

Persian Emergency Resources Resources to consult in an emergency Links 988 - Click here Tracom Crisis Centre - Click here Info-Social - Cl ick here Suicide Prevention Centre of Montreal - Cli ck here Montreal Sexual Assault Centre - Click here Crime Victims Assistance Centres - Click here

Local Services (NDG) Services in NDG Services in NDG List of mental health services in NDG and surrounding areas CIUSSS Youth Clinic Health services, psychosocial guidance and counseling, referrals Age: 14 - 24 years Address : CLSC Benny Farm (6484, Monkland avenue, Montreal, Qc, H4B 1H3) Telephone: 514-484-7878 ext. 63363 CLSC Côte-des-Neiges (5700, Côte-des-Neiges road, Montreal, Qc, H3T 2A8) Telephone: 514-731-8531 ext. 2870 Book an appointment on Clic Santé (Youth Clinic option) Head and Hands Support for physical and mental well-being Services for queer and transgender people With or without health insurance Age: 12-25 years 3465 Benny avenue, Montreal, Qc, H4B 2R9 Telephone : 514 481 0277 Website - Click here YMCA Teen Zone - YMCA NDG After-school teen space, homework help Chat with a Youth Worker online Instagram: @sofia.ymca.pdn Age: 12-17 Address: 4335 Hampton avenue, Montreal, Qc, H4A 2L3 Telephone: 514 486 7315 Website - Click here Multi-écoute listening and referral center Listening and support, psychosocial intervention, workshops and classes Information and referral For anyone in need of help, immigrants Languages: 13+ languages Address: 3600 Barclay Avenue, Suite 460, Montreal, Qc, H3S 1K5 Telephone: (514) 737-3604 Email: information@multiecoute.org Emergency line 24/7: 514 378 3430 Website - Click Here Maison Mosaïque Respite programs, support for children and families Address: 6215 Côte-Saint-Luc road, Hampstead, Qc, H3X 2H3 Telephone: 514 227 1270 Email: maisonmosaikcentre@gmail.com Website - Click here Auberge Transition Provide shelter, information, counselling and follow-up services to women who are currently experiencing or have experienced any form of spousal abuse. Telephone: (514)-481-0495 (24/7 emergency crisis line) Address: C.P. 266 succursale Notre-Dame-de-Grâce, Montréal, Québec, H4A 3P6. Douglas Mental Health University Institute Adults with an urgent mental health problem can go to the Emergency Department of the Douglas Mental Health University Institute. Open 24 hours a day, 7 days a week. Address: 6875, LaSalle boulevard Verdun (Quebec) H4H 1R3. Telephone: 514-761-6131. Info-Social Contact a psychosocial worker for help & referrals Help with distress, family or relationship problems, etc For calls made from within Quebec Schedule: 24/7 With or without health insurance Telephone: 811 Website - Click here Tracom Crisis Centre Confidential crisis services, hotline and accommodation with community follow-up Help with anxiety, distress and suicidal ideation Age: 18+ Schedule: 24/7 Telephone: 514 483 3033 Website - Click here Aire Ouverte Services for physical, sexual and mental health Age: 12-25 years Address: 5245 Côte-des-Neiges Road, Montreal, QC, H3T 1Y1 CJE NDG satellite site: 6370 Sherbrooke St West, Montreal, Qc, H4B 1M9 Flexible hours and outreach services Phone number: 514 734 9950 Website - Click here Ami-Québec - Action on mental illness Mental health support online and in person: support groups, workshops, family counseling, resource list, online-learning For families, friends and caregivers of people living with mental illness. Address: 5800, Décarie boulevard, Montreal, QC, H3X 2J5 Telephone: 514-486-1448 Website - Click here Up House Psychosocial rehabilitation for adults with long-term mental health challenges, focusing on enhancing well-being and skill development through community support. Age : 18+ Address : 5215 Namur, Montreal, QC, H4P 2R7. Contact : 514-764-5599, info@uphouse.org Website - Click here Société Québécoise de Schizophrénie Support for young loved ones of people living with a mental health disorder & referral to appropriate services Age: 12-29 Contact: Email: jeunesse@schizophrenie.qc.ca Telephone: 438-522-412 - Toll free 1 866 888-2323 Fondation Santovas Yoga & meditation for well-being - programs rooted in mindfulness and adapted to youth who have experienced trauma For children and adolescents in vulnerable situations No fixed address – sessions offered on-site upon request or in collaboration Website – Click here Greater Montreal Reference Center Find social programs and services nearby Languages: 200+ languages Telephone: 211 Website - Click here C.A.R.E. Jeunesse Services and resources for young people leaving the care of the DYP Age: 16 + Telephone: 514 307 2474 Website - Click here Club ami Day center - education, support, social activities and listening services For adults living with mental health problems Address: 6767 Côte-des-Neiges Road, Suite 596, Montreal, QC, H3S 2T6 Telephone: 514 739 7931 Website - Click here Appui Proches Aidants Listening and support services For caregivers Address: 2402 Ste-Catherine East, Montreal, Qc, H2K 2J6 Telephone: 1 855 852 7784 Website - Click here OMETZ - The Annex Diverse & LGBTQ-friendly community space Individual support, wellness workshops Age: 16-35 Address: 5400 Westbury avenue, Montreal, Qc H3Y 2W8 Telephone: 514 345 2656 Website - Click here GRIP Substance analysis services & psychosocial interventions Interventions in festive environments and mobile substance checking Telephone: 514-726-4106 Email: info@grip-prevention.ca

We often hear that taking care of our mental health is important — but actually doing it can be hard. Services can be expensive, require a formal diagnosis, or aren’t designed with diverse communities in mind. The good news? There are free, inclusive mental health services that are open to everyone, regardless of citizenship, insurance, or mental health background. These programs are built to reduce barriers and offer real support, whether you’re facing a language barrier, unsure about your eligibility, or simply don’t know where to start. “Concerning the services we have for mental health, there's a lot available regardless of your migration status or the language barrier - there are interpretation services that you can get access to. In my experience, I’ve seen a lot of clients who were hesitant at first to seek help, but once they got it, I can testify that they've made a lot of progress.”  -Xochilt Rodriguez, Intercultural Community Worker (Health) at Bienvenue à NDG Below is a list of six local mental health resources in and around the Notre-Dame-de-Grâce neighbourhood. Each one offers welcoming, flexible support for a wide range of needs and communities. LIST OF RESOURCES THAT ARE FREE, CONFIDENTIAL, AND OPEN TO ALL!  Aire Ouverte  Aire Ouverte is a Quebec-wide initiative offering integrated health and wellness services to youth aged 12 to 25. Designed to be non-judgmental,  accessible and youth-friendly, it provides support for mental health, physical health, sexual health, and social services. There are multiple locations, including a satellite site in NDG and one in Côte-des-Neiges.  Clientele:  Youth aged 12 to 25 Services offered:  Confidential consultations with professionals for issues like anxiety, depression, self-esteem, and more. Help for youth concerned about their own mental health or that of someone close to them. Services are tailored to individual needs. Medium-term support, with referrals for long-term follow-up if needed.  Contact / Accessing services:   Locations: Main Site (Côte-des-Neiges): 5245 Chemin de la Côte-des-Neiges, Montreal, QC H3T 1Y1 Satellite Site (NDG – at CJE NDG): 6370 Rue Sherbrooke Ouest, Montreal, QC H4B 1M9  Contact: Côte-des-Neiges: 514-734-9950 NDG Satellite: 514-482-6665 ext. 211 Email (NDG): kundyz.baigonyssova@cje-ndg.com Booking:  By phone or online : Phone (514) 734-9950, website: aire.ouverte.ccomtl@ssss.gouv.qc.ca Some walk-in hours are available, see schedule online  Website:  CIUSSS West-Central – Aire ouverte NDG Satellite via CJE NDG Notes:  There are specific walk-in hours where no appointment is needed. During the regular hours, it is necessary to make an appointment to be seen.  Professionals can meet you where you are comfortable rather than at the Aire Ouverte locations if that is preferred.  Interpretation in over 50 languages is available!  Services can be fully anonymous if necessary.  Head & Hands  Head & Hands is a nonprofit in NDG that supports the physical and mental well-being of youth aged 12 to 25 through a range of free and confidential services, including medical clinics, legal aid, and counseling. Their mental health support is offered in English and French and follows a healing justice, trauma-informed, anti-oppressive, and harm reduction approach, offering a more inclusive and accessible alternative to traditional care models. Clientele:  Youth aged 12 to 25 Services offered:  Short-Term Support (3 sessions): focuses on helping youth navigate immediate challenges, and teach them strategies to deal with a difficult time.  Medium-Term Counseling (up to 15 sessions): allows time for deeper exploration of complex emotions and experiences. Availability varies monthly, and there is no waitlist.  Group Programming: They run seasonal workshops where youth can learn about mental health and connect with others. Snacks and STM tickets are included. Check out their website  / instagram  to see what’s offered!  * Priority for counseling services is given to marginalized youth, including Black, Indigenous, and people of color; queer, trans, and non-binary individuals; recent immigrants; and those experiencing financial or housing insecurity.   Contact / Accessing services:  Location: 3465 Avenue Benny, Montreal, QC H4B 2R9 Contact: 514-481-0277 | info@headandhands.ca Booking: Call or email to book counseling or other services. Website:   headandhands.ca Notes: In addition to mental health support, Head & Hands offers medical care, legal services, a young parents program, youth activities through J2K, and frontline support like food and harm reduction resources. Ami-Quebec  AMI-Québecis a non-profit that supports people affected by mental illness, especially caregivers (those who look after a friend, partner, or family member dealing with mental or physical health challenges). They offer education, guidance, and advocacy to help caregivers feel more supported and better equipped. Clientele:  English-speaking families, friends and caregivers of people living with mental illness.  Services offered:  Support groups for individuals living with mental illness, their families, and caregivers. Educational programs and workshops to better understand mental health conditions. Individual counselling sessions for caregivers.  Contact / Accessing services:  Location: 5800 Decarie Blvd, Montreal, QC H3X 2J5 Contact: 514-486-1448 | info@amiquebec.org Booking: Visit   amiquebec.org  to register for support groups or workshops. Website:   amiquebec.org Notes: Interpretation in over 50 languages is available!  L’Anonyme L’Anonyme is an organization offering outreach services to promote safe behaviors and relationships, focusing on vulnerable populations.   Clientele:  For everyone 14 and over with little or no access to regular health services. Services offered:  Mobile units provide psychosocial support and a safe space for individuals. Listening, information, counseling, referral, and accompaniment services for people experiencing difficulties. Contact / Accessing services:  Location: 5600 Rue Hochelaga, Suite 160, Montreal, QC H1N 3L7 Mobile units operate throughout Montreal; see website for the address of the one closest to you.   Contact: 514-842-1488 | administration@anonyme.ca Supervised Injection Service (SIS): 1-844-381-2455 Transit Team: 1-855-236-6700 Booking: No appointment needed; services are available on-site or via mobile units. Website:   anonyme.ca Up House  UP House is a community-based organization that supports individuals living with mental illness by providing opportunities for personal growth and social inclusion. Clientele:  For everyone 18 and up with a lived experience of long-term mental health challenges. Services offered:  Programs that promote well-being through meaningful activities (cooking, administration, art, wellness, and event planning, etc).  Support in setting personal goals and building confidence.  Opportunities to learn new skills or return to school/work.  Flexible, member-led participation at their own pace.  Contact / Accessing services:  Location: 5215 Rue Namur, Montréal, QC H4P 2R7  Contact:  info@uphouse.org Booking: Contact via email to inquire about membership and services. Website:   uphouse.org Club Ami  Club Ami is a drop-in mental health center offering a safe, welcoming space for adults living with mental health challenges. The focus is on connection, creativity, and support! Members can drop in to take part in fun activities, meet others, and get support.  Clientele:  For everyone 18 and up with a lived experience of mental health challenges. Services offered:  Educational services, support, and listening services. Peer support and a sense of community.  Social, artistic, and leisure activities, including workshops and group outings. Contact / Accessing services:  Location: 596-6767 chemin de la Côte-des-Neiges, Montréal, QC, H3S Contact: 514-739-7931 | info@clubami.qc.ca Booking: No appointment needed; drop-in services available. Website:   clubami.qc.ca Conclusion  If you're looking for more general support - something broader than mental health services, consider also reaching out to one of the amazing community organizations near you. They can offer help with things like housing, employment, education, or simply finding a sense of connection. If you're located in NDG, check out the NDG Youth Table  website. For other neighbourhoods, 211  is a great tool to find local resources.

Whether you’ve been living in Canada for 6 months or 60 years, it can be hard to stay positive throughout the dark winter months. You might feel like it’s harder to get out of bed each day and lose some motivation to do things that make you happy. While it's normal to feel this way, that doesn’t mean that you have to accept to feel bad all winter. The good news is that there are many science-backed habits that you can do to take care of yourself and feel better even in the darkest days. In this blog, I’ll share five tips that you can use in your daily life to beat the winter blues.  Take Care of your Body It’s definitely more of a challenge to stay healthy in the winter when all you feel like doing is staying in bed and bingeing the latest tv series. While this can be a fun way to relax, doing this every day without also  making sure to take care of your physical health can contribute to feeling sleepier and moodier throughout the cold season.         Here are some important habits to keep in mind, that can help you feel better:  Stay active! Moving your body releases endorphins  (also known as happy chemicals) as well as neurotransmitters (chemical messengers) associated with wellbeing and pleasure. Working out outside is even better as it gets you to breathe in fresh air and get much needed vitamin D from the sun.   If you’re not a fan of intense exercise, that’s no problem, because even short amounts of light exercise like yoga and walking can be great mood boosters .  Another reason that exercise is extra important in the winter is that it can help you sleep better, which is an important habit for keeping your mood up in the winter. This brings us to the next part of taking care of your body, which is getting quality sleep!  Getting as much sleep as you can is important to maintain a positive mood and feel better throughout the winter. Here are some habits to make sure you get a good sleep each night:  Getting off electronics one hour before bed (or as much as you can do) since blue light from screens interferes with sleep Avoid caffeine in the late afternoon or evening  Keep a consistent sleep schedule (wake up and go to bed around the same time each day).  By keeping a consistent sleep schedule, you can make the most of the daylight hours and get some much-needed sunlight.  Going for a walk while the sun is out or just trying to get some light through a window whenever possible is a great way to compensate  for the lack of sun that could be causing some of our low moods.  Another vital component of your physical well-being to be aware of during winter is eating a balanced diet.  Your body needs vital nutrients from food that provide it with energy, and important vitamins to stay healthy. Try to eat lots of fruits or veggies to keep your energy levels up! Recommendations for daily food intake can be found here .  There is also an important connection between what we eat and how we feel. So being aware of what you eat will help you feel better physically and mentally, helping you combat those winter blues!  Staying Connected Winter can feel isolating, but it doesn’t have to be that way. Sending a simple text or making that effort to see people in the winter can go a long way to help you feel connected, and also to support those around you that are likely feeling similarly.  Talking about how you feel with people you trust can be a great way to release negative emotions, and you may also learn some tips from them about how they deal with the same issue.  Doing acts of kindness for others can also improve your mood  and help you feel more connected to your community.  Making that extra effort to socialize and spend quality time with others is a great way to avoid going into hibernation in the winter and to improve your overall well-being.  Try New Things You don’t have to be an Olympic skier to try out winter sports this winter! Whether that’s taking a snowy walk, trying out snowshoeing, or going skating, picking up outdoor hobbies is a fantastic way to make winter more fun.  Trying new hobbies indoors can also be a great way to take your mind off the weather and give yourself something exciting to look forward to. There’s no end to the possibilities of hobbies you can try, whether it's sports, singing, knitting, journaling, and more.  There are plenty of things you can try for free around Montreal  and at home, and you may just stumble upon a new passion! Romanticize Winter Finding ways to make winter more exciting and fun will serve you in the long run. Try to find the little things about the season that bring you joy, whether that’s getting cozy at home with a hot tea and a blanket, watching the snow fall, or tapping into your inner child and building a snowman.  Finding the little moments that can be beautiful and fun within all the chaos will make each day more enjoyable.  Try a Relaxation Technique Finding ways to relax and to do something just for you each day is a great way to take care of your mental wellbeing throughout the darker months. There are many ways to unwind, so feel free to experiment and find what works best for you. Here are a few ideas:  Meditate: learn how to feel less “stuck” in your head! Quiet anxiety, improve your mood, and find your motivation. Free resources can be found here (link to resources).  Journal: grab a pen and paper and write! You can focus on things that you’re grateful for, brainstorm some goals, or get all your feelings out by writing about anything that comes to mind.  Yoga: find a free video on YouTube and a space on the floor and try stretching and breathing your way to feeling better.  Take a walk: taking a walk each day can be a great way to unwind and release stress.  Arts and crafts: colouring, painting, and other crafts can be a great way to unwind.  Think about how these tips can be adapted to fit your life! Remember, progress happens slowly, so set realistic goals about what practices you can add to your day to help yourself feel better.  Professional Help Seasonal affective disorder (SAD) is a type of depression that affects up to  1 in 10 Canadians  and can make you feel depressed in the Fall and Winter. SAD is more extreme than the typical winter blues so you may need professional advice to come up with solutions that can suit your needs and help you feel better.  If you feel like you’ve been in a lower mood for a long period of time and it’s interfering with your daily life, consider speaking to a medical professional. You can bring it up with your doctor if you have one, a professional at school if you’re a student, and you can find other ways to get help here .

There are a few different routes you can go down when consulting a professional for a mental health concern.  This is not a list of every possible way to seek help for your mental health, however it is a breakdown of the main professionals that are available in Quebec, the services they offer and the different access points to get in contact with one. Mental Health Professionals  Family doctor Seeing a doctor can be a good place to start your journey of seeking help for your mental health, especially if it’s your first time doing so.  If you have access to a doctor, they can:  Evaluate your mental health needs Rule out other physical causes for your problems Help you come up with a plan for your care Refer you to other professionals if necessary Follow up to see how you’re doing If you don’t have a family doctor, you can sign up for the wait list of the Québec Family Doctor Finder . If you need to see a healthcare professional while you’re waiting to be placed with one, you can do so through the CIUSSS Primary Care Access Point (GAP) of your territory. The GAP  service allows you to see a healthcare professional for a one-off, non-urgent or semi-urgent matter while waiting to be placed with a family doctor - you can access it by calling 811 and selecting option 3.     Psychologist Psychologists  are experts on behavior, emotions, and mental health. They are trained to help people going through psychological distress or difficulties. They have a Ph.D. in psychology and are trained to assess mental health, come up with treatment plans, and provide therapy. If they think their patient needs medication, they can recommend that this patient consults a doctor who can begin the process of prescribing certain medications or referring them to a psychiatrist who can do that.  A way to find a psychologist is to search for one on the official Order of Psychologists of Quebec website . You don’t need a referral to see a psychologist, but you can get one from your doctor who can help you find one.  Therapist Therapists (our counselors) usually have a masters degree and are trained to assess mental health problems and provide treatment through counseling methods, or other therapeutic techniques. This usually looks like teaching skills to their patients that can help them improve their well-being.  You can make an appointment with a counselor on your own, and you don’t need a doctor to refer you to one. Their fees are not covered under provincial health plans, so unless you have private insurance you may not be covered.  The Montreal Therapy Center  offers counseling services, and they even offer discounted rates for those who are eligible for their sliding scale.  Psychiatrist Psychiatrists are medical doctors that diagnose and treat mental illnesses, prescribe medication, and offer counseling. If your doctor decides that you could benefit from seeing a psychiatrist, they can refer you to one (you can’t make an appointment with one without a referral). Adults can also be referred to a psychiatrist through the GASM A  service which is the point of contact at the CIUSSS for mental health or psychiatric issues.   Others Professionals There are many other professionals that can assist you with your mental health. If you consult with a doctor or call 811  you could be connected to a nurse , social worker , or occupational therapist . If you have the means, you can also access them privately without a referral.  Community Support  Community Organizations  There are many community organizations in Quebec that offer peer support groups, activities to improve well-being and other resources that can help with your mental health.  They can also offer you support in other areas of your life that can be affected by your mental health, like with cooking, advocacy, employment, or learning practical skills.  You can find a list of community partners in NDG that offer services to youth at the NDG Youth Table Website . You can also contact 211  to find out about services available near you in Montreal.  Peer and Group Support  Support groups are a way to connect with others that may be going through something similar and who understand what you’re going through. There are formal support groups that are led by a mental health professional or casual groups of peers. For example,  My Relief offers peer support groups for individuals living with anxiety, depression or bi-polarity, and Vent over Tea  offers one-on-one trained peer support online or in person in Montreal.  Crisis centers  In a situation of crisis, you may want to reach out to your local crisis center. These are organizations that offer specialized crisis services and are open 24/7. They offer help to anyone over 18 experiencing a crisis, whether it's due to a specific situation or a mental health problem. You can find your local crisis center here .  Take-home message There are many different paths to seeking help, and the one that’s best for you depends on your unique situation! By taking the first step to talk to someone about how you’re feeling, you’re already one step closer to getting better and improving your circumstances.