What to Expect When Seeking Mental Health Help: Part 1

I hope more and more people are understanding that when it comes to mental health, talking out our thoughts and feelings can be really helpful.

Having trusted people around where you can be one another’s support and talk about things that are going on, is creating a solid foundation for maintaining good mental health.

But what about professional support and resources? What’s available and where can they be found?

Specifically here in Ontario, I believe that one of the biggest challenges of figuring out how to get help is the fact that it’s really confusing to know how and where to get it, and also, what’s the help that’s actually available.

Three Part Series About the Specifics of Getting Mental Health Support in Ontario

This will be the first in a series of discussions about getting help and the details behind going about getting help.

This post will address some publicly funded options.

In Part 2, we’ll discuss other kinds of resources and services, which will mostly be out-of-pocket.

And lastly in Part 3, we’ll discuss specifically about what to expect and the differences in the various therapy, counselling and coaching options available

What Publicly-Funded Options Are Available?

First of all, in terms of finding counselling or a professional to talk to, there is relatively little available that’s publicly funded.

Specifically, there are very few psychotherapy options that are covered by OHIP.

But let’s start by talking about a couple of resources available that are covered:

First off, ConnexOntario is a provincial resource for Addictions, Mental Health and Gambling issues.

At ConnexOntario, Information & Referral Specialists are available by phone, chat and email. These Specialists are not counsellors or therapists, but they are trained to provide information about the various publicly-funded options that are available.

Also, there’s your family doctor: A few years ago, there was a report that stated that approximately 75% of doctor’s visits are for stress-related issues in the US.

It’s a good first step to speak to your family doctor, but it’s important to keep in mind that they’re most likely not specially trained in treating mental health, especially being able to provide counselling or talk therapy.

But again, a good accessible and first step to getting help.

What to expect when talking to your family doctor

Many family doctors will listen to your concerns and will probably suggest one or the combination of:


Please consult your doctor for more details and specific questions you have about medications.

But it’s important to know that there are different mental health concerns and different medication needs as a result.

If you are dealing with something that could be considered situational, which is likely to be more short term (like a change at work or temporary difficulties in a relationship), your course of medication may also be more short term. Probably in the neighbourhood of 6 months or so.

Or if you are dealing with a mental health concern or illness that is more long-term, it may be necessary to be on the medication and dosage that works on a more indefinite basis.

When it comes to medication, because every one of us is unique, finding the right medication and right dosage for someone’s specific mental health concern can often involve trial and error.

This is really skimming the surface here, but two things to keep in mind

First: If medication is prescribed for a mental health concern, be sure to have a process in place to follow-up with your doctor on a scheduled basis.

So that you can let them know how you are doing, and to adjust or change the medication and dosage if necessary.

Second: Many studies have shown that the most effective treatment plan for mental health concerns is a combination of medication and therapy. So do consider working with a mental health professional along with taking medication.

Clinical referral for a mental health support program:

Depending on the hospital network and the experience of your doctor, they may be familiar with specific programs they can refer you to.

These are programs and clinics run by hospitals, and also those run by the Centre for Addiction and Mental Health (known as CAMH), and would be covered by OHIP.

These programs are usually focused on specific concerns like trauma, disordered eating, substance dependencies and, as I mentioned, other specific concerns.

And you will generally need a formal referral from your doctor to access these programs.

However, because your doctor may not be aware of the right program for your needs, the one thing you might consider is being your own health advocate and going online and looking for a program which would suit your needs.

It can be a bit of a scavenger hunt, but if you are able to find a specific program, you can take that knowledge and ask your doctor for the referral. You might also find that some programs might accept self-referrals.

Lastly, it’s good to keep in mind that even with the formal referral, there is generally a waiting list for publicly funded mental health services.


A psychiatrist is essentially a medical mental health specialist and their services are covered by OHIP.

And at least in Ontario, they are the only mental health professionals who can prescribe medication.

A psychiatrist would have the ability to provide a medical diagnosis, and the treatment protocol is mainly medication-based.

In other words, while I understand that there are a few psychiatrists who also provide talk therapy, most don’t.

And the main difference between being prescribed medication by a family doctor versus a psychiatrist would be that a psychiatrist will have more specialized knowledge about an individual’s diagnosis and how to treat it with medication.

It’s like the difference between having your family doctor being the only physician to be treating a condition like diabetes, rather than also working with a diabetes specialist.

To see a psychiatrist, you will require a referral from your family doctor.

Your family doctor may refer you to a psychiatrist they may know, or you may wish to do your own research and ask to be referred to a specific psychiatrist.

Again, my understanding is that there is also generally a waiting list even once a referral has been made.

Suggestion to seek therapy or counselling out-of-pocket:

Once your doctor has an idea of your concerns, they may suggest that you seek talk therapy or counselling.

We’ll talk more about this in the next two posts, but the most widely available services for psychotherapy with the least amount of wait would be private practitioners.

When you Google therapist, psychologist or psychotherapist, you will get a list of professionals who can be contacted directly without a referral, but their fees will be out-of-pocket for you.

However, if you have access to benefits, services of a mental health professional may be included.

But again, it can be confusing because you will need to clarify with your insurance provider which professional they cover and for how much.

In Ontario, licensed helping professionals are one of the following: Registered Psychologists, Registered Social Workers and Registered Psychotherapists.

Lower Cost Out-of-Pocket Psychotherapy Options in the GTA

Working with clients as a psychotherapist since 2009, one of the things I learned was that there are many people seeking lower cost out-of-pocket psychotherapy options.

I compiled a list of these more affordable options here, and while theses services and therapists are also limited, there might be an option that may be right for you.

Next post in Part 2: Other services and resources, including out-of-pocket options.

Men’s Mental and Emotional Health

On this site, in the Solid Blog and on Wellness Wednesdays on The Spin, we discuss ongoing strategies, ideas and plans for sustaining ongoing foundation for mental health and wellness.
If you or anyone is struggling or in crisis right now, please call 911 or visit the nearest emergency room. Alternatively, crisis resources can be found here.

Anything that’s human is mentionable, and anything that is mentionable can be more manageable. When we can talk about our feelings, they become less overwhelming, less upsetting, and less scary. The people we trust with that important talk can help us know that we are not alone.

– Fred Rogers

During my psychotherapy training, I remember a distinct moment learning that 1 in 4 men are affected by a mental health issue in Canada.

And that approximately 11% of men will experience severe depression during their lifetime, while 9% of men are affected by anxiety.

Yet, men are less likely to seek help and support, and that male suicides have been on the rise and is one of the leading causes of death among males.

Numbers are even higher across the board among gay, bisexual and trans men.

Ever since learning these stats, it’s been my goal to be able to work with men in my practice and to do what I can to specifically help bring awareness to the importance of men’s mental health.

Changing the Script and Challenging Stereotypes

Emotions and mental health issues can unfortunately often be linked to the idea of being weak or lacking control.

As human beings, we are meant to have emotions, and difficult or challenging emotions are our system’s way of alerting us to something requiring our attention.

For instance, high levels of stress might often go unresolved for long periods of time due to denial or fear that acknowledging that there’s struggle means being weak somehow.

Not dealing with these struggles might result in a lack of sleep, losing or gaining appetite, aggression, increased substance use and so forth.

These are real and genuine health concerns, and I hope that we can keep having these discussions to help flip the script that whether it’s mental health or any other health-related concern, everyone deserves and should get help and support.

Solid Foundation in Overall Health Can Help

According to the Men’s Health Foundation of Canada, inactive men are 60% more likely to suffer from depression from those who are active.

I am a big advocate of building a solid foundation for overall health, which includes being active, taking care of nutrition and getting quality rest.

And something I don’t think we talk about enough which is: Maintaining good connections and relationships.

Ensuring that we have good, solid relationships makes it easier to be able to talk or ask for help.

But seeking mental health support is not only healthy, I believe it takes courage and strength.

Support and Asking for Help

It helps that there are more and more men openly talking about mental health.

I love the initiatives like the one Scooter Gennett of the Cincinatti Red’s have started to openly discuss the importance of talking about mental health.

The more and more it becomes a norm that we talk about caring for our mental health and the more it ultimately also becomes a strength.

Because not feeling down, worried, stressed, anxious and so forth, the more productive, successful and available we are for the important people and things in our lives.

Men tend to socialize focused around things like sports or music, which is a valuable form of social connection, sense of belonging and stress release.

However, it’s also good to have the opportunity to directly address specific issues.

In relation to women, men can sometimes get frustrated when women are looking to talk out what’s on their minds.

But talking things out, without necessarily looking for a concrete solution, can often be a source of stress relief.

Further having a professionally trained psychologist, therapist, counsellor, or coach in a confidential environment can be an important resource for taking care of and managing mental health.

In the past, men had little choice but to either stay silent, get to a breaking point for someone else to notice or perhaps talk to a family doctor, who may or may not be well versed in mental health treatment approaches.

Thankfully, online access has made it easier than ever to find the right resources and support.

Take advantage of the search engines, but do resist the temptation of self-diagnosing yourself using Dr. Google!

Additional Resources to Get Started

I Don’t Want to Talk About It” by therapist Terry Real is one of the resources that was most helpful for me during my training. “Hidden male depression is the focus of this clear, compelling book by a Massachusetts family psychotherapist who specializes in working with dysfunctional men. Because our culture socializes boys to mask feelings of vulnerability, he says, they bury deep within themselves damaging childhood trauma and its ensuing depressive effects when they become men.” (Description provided by Publisher’s Weekly.)

Heads Up Guys “is a resource for supporting men in their fight against depression by providing tips, tools, information about professional services, and stories of success.” (Description provided by the HeadUpGuys website.)

The Movember organization is dedicated to bringing awareness to men’s health and has an area of the website specific to men’s mental health.

There are also a few provincially publicly funded resources that can be found at Connex Ontario.

Of course, our talk here is just scratching the surface. But hopefully, we’ll bring more awareness and support the more we keep continuing the discussion.

Relationships: Understanding & Making Them Better

On this site, in the Solid Blog and on Wellness Wednesdays on The Spin, we discuss ongoing strategies, ideas and plans for sustaining ongoing foundation for mental health and wellness.
If you or anyone is struggling or in crisis right now, please call 911 or visit the nearest emergency room. Alternatively, crisis resources can be found here.

I love talking about relationships and improving relationships because it is one of the areas that I love working with clients on.

Valentine’s Day is commercial and all that, but it’s also true that it can be tough for many people because it is a specific day when many of us are thinking about relationships, it can be a challenging time for some people.

And it can be challenging for folks in different phases of relationship, as well those who are single.

Examples of some struggles may be:
• Pressures of expectations in their relationship
• Accessing how the relationship has been feeling. Perhaps there’s been increasing conflict
• Loneliness. Folks can feel lonely, even in relationship.

Often, as human beings, we like to generalize and simplify things and if we’re not conscious of it, we can find ourselves predominantly thinking in either or’s or in black and whites.

So when we think of relationships, we might think of either being in one or not being in one. Or whether it’s simply good or simply bad.

But there are different relationship phases and our experiences of the same relationship changes over time and understanding that there are different relationship phases can be helpful.

For the sake of this post, I’m going to over simplify it, but let’s break it down to these three phases:

• Being single
• Folks in new or newer relationships
• Those in more established relationships (7 years+)

I believe it’s important to talk about relationships because healthy and connected relationships are what I consider to be one of the pillars for overall mental and emotional health.

You will often hear me refer to the importance of relationships and community because it not only keeps us in check through feedback, it can be helpful to better manage stress and get support

Relationship Tips for Singles, New(er) Relationships & Established Relationships

Singles – Have a very clear sense of your own deeper values. 

By deeper values, I mean things like:
How do you resolve conflict?
How do you like to spend quality time?
Introvert or extrovert?
Shy or outgoing?
How do you like to decompress?

It’s easy to get caught up on what’s on paper or the wish list.

But it can be crucial to be clear on these values so that there’s a foundation in place for a future, more solid relationship.

New and Newer Relationships – The deeper values audit is a good thing to do for everyone. It’s especially important because in newer relationships, it can be easier to get swept up in the emotions.

But if there are any red flags, rather than to disregard them or rationalize them, this is a good time to make sure to slow down and consider their larger future impact.

While attraction and strong connection can feel really great, it unfortunately doesn’t necessarily guarantee that these qualities alone will make for a good relationship.

Established Relationships – What to expect further into relationships are not often discussed because, I imagine, it’s not as exciting as the honeymoon phase.

But it doesn’t mean that there aren’t ways to keep things interesting and new in your relationship. And it can be even more meaningful because there’s more history, foundation and experiences together to draw from

Regularly schedule together time just the two of you, whether it’s date night or regular times away together. Whether it’s a trip or a night out doing something together that’s new (trampolining anyone?) will provide opportunities to reconnect or deepen connection.

Also, be open and communicative about differences, what’s working, what’s ahead and what can be improved.

It can be valuable to set up regular times to check in about what’s going on in life and within the relationship.

Overall Tips for Understanding Relationships Better

Be Authentically Loving: When is the last time you stopped and genuinely and truly expressed love for your loved one?

Life can be overwhelming and it’s easy to find ourselves in autopilot saying “love you” as though it’s a throw-away thing to say.

If it’s possible to slow things down once a day, and let our loved ones know that we care about them in a meaningful way, it can go a long way.

BONUS POINTS for taking a moment once a day to express loving kindness to yourself! For instance: “I am kind, patient and understanding.”

Understand Your Beliefs Around Love & Relationships: I am very fortunate to work with many people, many of them men, who are invested in better understanding and improving their relationships.

Working with a therapist, counsellor or coach can help you understand how you think about love and family can really help to improve relationships. 

My genuine wish for you, today and always, is love and kindness. ?

Winter Blues & Seasonal Affective Disorder (SAD)

On this site, in the Solid Blog and on Wellness Wednesdays, we discuss ongoing strategies, ideas and plans for sustaining ongoing foundation for mental health and wellness.
If you or anyone is struggling or in crisis right now, please call 911 or visit the nearest emergency room. Alternatively, crisis resources can be found here.

With winter having squarely arrived in our part of the world, today we are going to discuss the Winter Blues and Seasonal Affective Disorder (SAD) and a few tips to hopefully help with manage feeling the blues during this time of year.

Many of us experience a dip in mood during the winter, but there are also a subset of folks whose mood get impacted to the point where it can be considered to be Seasonal Affective Disorder (SAD) — which is a form of depression.

Winter Blues could be described as feeling more gloomy or sluggish, but if your level of low mood during the winter months is impacting all areas of your life, it may be Seasonal Affective Disorder.

Symptoms of Seasonal Affective Disorder can include two weeks or more of consistently depressed mood. Depressed mood symptoms can include sleep issues, excessively low energy and lack of motivation.

If you suspect that your level of feeling down is accompanied with a heightened feeling of helplessness, please reach out to a medical or mental health professional for personalized support.

Winter Blues

For the majority of us, once there’s less daylight there’s a mood shift to a lower gear, so to speak.

Intuitively and the general assumption is that the lack of light leads to lower moods.

But scientifically, the full cause of the Winter Blues or Seasonal Affective Disorder is not completely understood.

Many experts believe it is connected with changes in melatonin production, which is the hormone that regulates the sleep-wake cycle.

Feeling sluggish, opting to not make plans to get out and socialize, and especially when it’s cold as it’s been, we often figure out ways to avoid going outside.

At this time of year, it’s tough to sustain a good foundation for mental health, but this is when it’s especially important to keep up with a good mental wellness routine.

Tips to Manage the Winter Blues

Tip #1 – Get Exposed to Light. Get exposure to natural sunlight. Either by getting outside or by sitting by a sunny window. Even when it’s cold, we’ve had quite a few sunny days and getting that light exposure can be really helpful.

If getting outside on a regular basis is a challenge, getting one of those full spectrum light boxes or lamps for at least 30 minutes every morning can be helpful.

Some people also find a bedside dawn simulator to be beneficial. It’s an alarm clock and lamp combination which simulates sunrise which helps to wake you up gradually and in a more natural manner.

Tip #2 – Get Moving. When it’s cold and all you want to do is stay in bed, it’s hard to get motivated to get active. But exercise or even getting a brisk walk in can stave off a sense of sluggishness.

Try to make it as easy as possible to work in regular exercise by making it seamless with other daily responsibilities you may have. For instance, having it as something you do on your way or coming back from work. Or walking to get errands done.

Also, getting some exercise outdoors during the day can get you some exposure to natural light, as well as get some physical activity in!

Tip #3 – Get Connected. It’s tempting to stay at home and hibernate. But making sure to connect with friends and family is a good way to manage the winter blues.

And if you’re spending some good quality time dining with the good folks in your life, also try and make good nutritional choices and maybe refrain from alcohol, which is a depressant.

Tip #4 – Talking Can Help. I often tell my clients that talk therapy can be a resource.

And just like having a family doctor or massage therapist, it can be helpful to have a trusted counsellor or therapist whom you can reach out and consult with when needed.

Bell Let’s Talk on Wellness Wednesday

On this site, in the Solid Blog and on Wellness Wednesdays, we discuss ongoing strategies, ideas and plans for sustaining ongoing foundation for mental health and wellness.
If you or anyone is struggling or in crisis right now, please call 911 or visit the nearest emergency room. Alternatively, crisis resources can be found here.

Hey there and thanks for stopping by!

Recently, Barry Davis the host of The Spin on 960AM invited me to be a weekly contributor to discuss Mental Health with Mio during Wellness Wednesdays.

I am so grateful (and nervous!) to be given this opportunity to talk about and continue a wider discussion on mental health

On the premiere segment on the Spin’s Wellness Wednesday, we talk about Bell Let’s Talk Day.

Thanks to initiatives like Bell Let’s Talk Day, Canadians are increasingly becoming more comfortable discussing mental health.

Which for someone (me) who lives by the philosophy of maintaining and sustaining on-going mental wellness, it’s extremely good news that things are on a cultural upswing regarding more discussions and attention to the importance of mental health.

There are quite a few initiatives associated with the Bell Let’s Talk program and day, so I’ve included a link here where you can learn more.

Also, on January 30th through sharing the hashtag #BellLetsTalk on social media and taking actions like watching Bell Let’s Talk videos (Twitter, Instagram, Facebook and Snapchat), Bell will donate $0.5 for every action taken.

Click here to learn more about the Bell Let’s Talk Day initiatives, how you can help spread the word and actions you can take for Bell to make donations toward mental health programs across the country.

If you would like to learn more about every day people and their stories about living with mental health difficulties, during one of the previous Let’s Talk campaigns, these powerful stories of Canadians across the country were shared:

Toronto Talk Therapy Resources (Initial List)

In a future segment on Wellness Wednesday, we will be discussing access to different mental health resources available, particularly in the GTA.

Mental health resources and programs vary from province to province and city to city, so if you are looking for some options right now, a good place to start is to conduct a search online for “talk therapy toronto” or “psychotherapist mississauga” or wherever it may be most convenient for you to visit a mental health professional in person.

In addition, the Psychology Today directory can also be a good resource of available mental health professionals, areas of expertise and scope of practice

It can be helpful to know that the majority of mental health practitioners who can be found through online searches are those in private practice.

In other words, these professionals are not OHIP covered and many services may not be covered by extended benefits plans. Some time ago, I wrote a post about some of the details regarding insurance coverage to help clarify.

If cost is a factor, while quite limited and unfortunately in short demand, I have put together a list of lower cost talk therapy resources available here.

In the meantime, let’s keep talking and working to making mental wellness a priority. I’ll be back with a new post next week and join in on the discussing on Wellness Wednesday on the Spin with Barry Davis.