Active Listening Tools

Five Senses Grounding Exercise

Focus on:

  • Five things you can see
  • Four things you can feel (touch)
  • Three things you can hear
  • Two things you can smell
  • One thing you can taste

(another option is to focus on one thing you think you are good at or one thing you did well that day) 

Six Steps to Mindfully Deal with Difficult Emotions
(resource from the Gottman Institute)

  • Turn towards your emotions with acceptance: Become aware of the emotion and identify where you sense it in your body
  • Identify and label the emotion: To stay mindful, say to yourself “This is anger” or “This is anxiety”
  • Accept your emotions: Do not deny the emotion, acknowledge and accept that it is there: Realize the impermanence of your emotions:
  • Even if the emotion feels overwhelming, remember that it will pass
  • Inquire and investigate: Ask yourself, “What triggered me?” “Why do I feel this way?”
  • Let go of the need to control your emotions: Be open to the outcome of your emotions and what unfolds 

The following is a list of links and resources dedicated to the understanding and prevention of suicide as well as crisis counselling:

National Resources
Canadian Association for Suicide Prevention
http://suicideprevention.ca/
204 784 4073

Canadian Mental Health Association
http://www.cmha.ca/
613 745 7750

Bell Let’s Talk
http://letstalk.bell.ca/en/get-help/

Kids Help Phone
www.kidshelpphone.ca
1 800 668 6868

Mental Health Commission of Canada
www.mentalhealthcommission.ca
613 683 3755

The Mood Disorders Society of Canada
www.mooddisorderscanada.ca
519 824 5565

Collateral Damage
www.leftbehindbysuicide.org
807 768 5217 or toll free at 888 835 9041

The Jack Project
www.thejackproject.org
647 378 6583

Your Life Counts
www.yourlifecounts.org
289 820 5777

British Columbia
CMHA British Columbia division
http://www.cmha.bc.ca/
604 688 3234 or toll free in B.C. at 1 800 555 8222

Crisis Centre
http://www.crisiscentre.bc.ca/about-us/contact-us/
Toll free in B.C. at 1 800 SUICIDE

Here To Help
http://heretohelp.bc.ca/publications/factsheets/suicide
Toll free in B.C. at 1 800 661 2121

Youth In B.C.
http://www.youthinbc.com/
Greater Vancouver area: 614 872 3311 or Howe Sound and Sunshine Coast: 1 866 872 0113

Counselling B.C.
http://www.counsellingbc.com/

Alberta
CMHA Alberta Division
http://www.alberta.cmha.ca/
780 482 6576

Centre for Suicide Prevention
http://suicideinfo.ca/
403 245 3900

Suicide Information & Education Services
http://www.suicidehelp.ca/
403 342 4966

Saskatchewan
CMHA Saskatchewan Division
http://sk.cmha.ca/
1 800 461 5483

Saskatoon Crisis Intervention Service
http://www.saskatooncrisis.ca/
306 933 6200

Manitoba Suicide Line
http://www.reasontolive.ca/
1 877 435 7170

Mood Disorders Society of Canada- Yukon Division
http://www.mooddisorderscanada.ca/page/yukon
867 667 8346

Depression Understood
http://www.depression-understood.org/inf…/yukonterritory.htm
403 668 9111

Northwest Territories Helpline
http://www.hss.gov.nt.ca/social-services/nwt-help-line
1 800 661 0844

Ontario
CMHA Ontario Division
http://www.ontario.cmha.ca/
416 977 5580

Ontario Association for Suicide Prevention Inc.
http://www.ospn.ca/
647 525 6277

Distress Centres Ontario
http://www.dcontario.org/services.html
416 486 2242

Crisis Line
http://www.crisisline.ca/
Within Ottawa 613 722 6914 or outside of Ottawa 1 866 996 0991

Distress Centres of Toronto
www.torontodistresscentre.com
416 408 HELP

Waterloo Region Suicide Prevention Council
www.wrspc.ca
844 437 3247

Hincks-Dellcrest Treatment Centre
www.hincksdellcrest.org
1 855 944 HOPE

Schizophrenia Society of Ontario
www.schizophrenia.ca
1 800 263 5545

D.I.F.D
http://www.difd.com/
613.722.6521

Ontario Shores- Centre for Mental Health Sciences
http://www.ontarioshores.ca/cms/one.aspx…
905 430 4055

Gerstein Centre
http://gersteincentre.org/
416 929 5200

York Support Services Network:
http://www.yssn.ca/
905 898-6455 or toll free 1-888-697-0070

Toronto Rape Crisis Centre:
http://trccmwar.ca/contact-us/
24 hour crisis line: 416 597 8808

Youthdale’s Crisis Support Team:
http://youthdale.ca/en/crisis_services/crisis_line.php
416 363 9990

Connex Ontario Health Services Information
http://www.connexontario.ca/
Mental Health Helpline: 1 866 531 2600

Suicide Action Montreal
www.suicideactionmontreal.org/
1 866 277 3553

Centre De prevention Du Suicide Du Haut-Richelieu
www.cpshr.qc.ca/
450 348 6300

Newfoundland & Labrador
CMHA Newfoundland & Labrador Division
http://www.cmhanl.ca/
1 877 753 8550

Coalition Against Violence
http://www.coalitionagainstviolence.ca/resources.htm
709 757 0137

Central Health
http://www.centralhealth.nl.ca/toll-free-numbers/

New Brunswick
CMHA New Brunswick Division
http://www.nb.cmha.ca/
506 455 5231

Chimo Helpline
http://www.chimohelpline.ca/
1 800 667 5005

Prince Edward Island
CMHA Prince Edward Island Division
http://www.cmha.pe.ca
902 566-3034

The Island Helpline
http://www.theislandhelpline.com/
1 800 218 2885

Nova Scotia
CMHA Nova Scotia Division
http://www.novascotia.cmha.ca/
1 902 466 6600 or toll free at 1 877 466 6606

Mental Health Foundation of Nova Scotia
http://www.mentalhealthns.ca/
902 464 6000