Resources and Tools for City Employees
The City of Toronto has developed these web pages as a mental health resource for employees. It contains general information, but is not intended as a substitute for medical advice. Always consult your physician or appropriate health-care provider with respect to your particular circumstances. These pages and survey/assessment results are not monitored or tracked.
Critical Incidents in the Workplace
Critical incidents are highly stressful events that have the potential to overwhelm an individual’s usual coping abilities. The City’s Occupational Health & Safety Coordinating Committee has endorsed the Critical Incidents in the Workplace: Guide for Employees prepared by the City’s Employee Assistance Program to aid employees who experience a critical incident in the workplace.
Simple Ways to Practice Mental Fitness
Mental Health Self-Assessment
What’s Your Stress Index?
The Canadian Mental Health Association states that stress can be difficult to understand. Take their test to help you find your stress level.
Check Up from the Neck Up
The Mood Disorders Association of Ontario believes that your mental health is just as important as your physical health. To help identify some symptoms of mental health issues, a simple online check-up is available.
Mental Health Meter
The Canadian Mental Health Association indicates that our mental health is more difficult to assess than our physical health. Use their Mental Health Meter to assess your mental fitness – it could help you identify your strengths and areas for improvement.
Understanding Psychosocial Risk Factors
Mental Illness Symptoms and Conditions
Manulife Financial offers information on different mental health conditions. Potential symptoms and treatments for each condition are provided.
The Ontario Shores Centre for Mental Health Sciences recognizes that there are many types of mental illnesses. A short list has been created, with information on symptoms, causes, treatment and related resources.
The following mobile apps are available for free or at minimal cost. Please note that City computers restrict some sites. You may wish to access these apps on your personal devices. All recommended mobile apps may be used with or without the support of a registered health practitioner. If you are uncertain, consult with your health practitioner.
- The Headspace app, available for both Android and Apple devices, is designed to help reduce stress by providing guided meditation and mindfulness exercises.
- The Breathe2Relax app, available for both Android and Apple devices, provides instructions and practice exercises to help users learn diaphragmatic breathing, a stress management skill.
- The Apple app Breethe provides simple mindfulness and meditation techniques to help you bring more happiness, calm and peace of mind into your life.
- The Apple app Complete Relaxation uses the latest meditation techniques to ease every muscle in your body, allowing you to sleep well, relax and find a little more peace in your life.
- The Apple app Take a break! helps you enjoy the deep relaxation, stress relief and benefits of meditation.
- The Self-help Anxiety Management app, available for both Android and Apple devices, is a friendly app that offers a range of self-help methods for people who want to manage their anxiety.
- The T2 Mood Tracker app, available for both Android and Apple devices, is designed to help you track your emotional experience over time and uncover patterns in how you are feeling. Issues you can monitor include anxiety, depression, general well-being, head injury, post-traumatic stress and stress. You can also add customized topics (e.g., a pain scale).
- The Android app Stop Panic & Anxiety Self-Help focuses on the fear of having a panic attack and the sensations associated with a panic attack. It was created for users suffering from panic attacks due to Panic Disorder.
- The Apple app MindShift is designed to help teens and young adults cope with anxiety.
- The Apple app Anxiety Reliever helps users to relax, overcome anxiety and stress and fall asleep faster, by creating a relaxing, supportive and soothing environment.
- The CBT-i Coach app, available for Android and Apple devices, offers strategies proven to improve sleep and help alleviate symptoms of insomnia.
- The Deep Sleep with Andrew Johnson app, available for Android and Apple devices, provides guided meditation intended to clear your mind and enable you to get deep, restful sleep.
- The Android app Best Sleep Hygiene enables you to track your current sleep habits, allows you to compare your scores over time and continually improve your sleep hygiene.
- The MoodTools – Depression Aid app, available for Android and Apple devices, is designed to help combat depression and alleviate negative moods.
- The CBT Thought Record Diary app, available for Android and Apple devices, focuses on cognitive-behavioural therapy and using a thought diary to identify emotions, analyze how and why you’re feeling a certain way, challenge negative beliefs and change your thinking patterns.
- The Android app Depression CBT Self-Help Guide contains a depression severity test, audios, articles, a cognitive diary and a motivational points system to help you understand depression, manage stress in your life and engage in self-care behaviours.
- The Apple app What’s Up? uses Cognitive Behavioural Therapy and Acceptance Commitment Therapy methods to help you cope with depression, anxiety, anger, stress and more.
- The Apple app depressioncheck assesses your risk for depression, bipolar and anxiety disorders, and produces a personalized report on how much burden these symptoms may be causing you.
- The Apple app Pacifica for Stress & Anxiety uses Cognitive Behavioural Therapy, mindfulness meditation, relaxation and mood/health tracking to help break the cycle of negative thoughts and manage stress, anxiety and depression on a day-by-day basis.
- The HealthMinds app, available for Android and Apple devices, is a problem-solving tool to help deal with emotions and cope with stresses. It features a daily mood tracker, journaling feature, problem-solving guide, stress buster strategies and more.
Getting Help & Support
Employee Assistance Program (EAP)
The City of Toronto’s EAP offers confidential short-term counselling, information and referral services to members of the Toronto Public Service and eligible family members. Call 416-392-6633 or TTY 416-338-2916 – 24/7.
Employee Health and Rehabilitation
Employee Health and Rehabilitation provides multi-disciplinary expertise to the employee and the workplace when health-related issues impact on an employee’s ability to do his/her job. Call 416-392-7330.
Building Your Mental Health Support Team
The Canadian Mental Health Association understands the worry and stigma around mental health problems. Review their suggestions on how to build your mental health support team.
Care Programs and Services
The Centre for Addiction and Mental Health (CAMH) offers client-centred programs and services. Users can search by program or by condition to find information on the corresponding services.
Mental Health Helpline
The Mental Health Helpline is funded by the Government of Ontario and provides free health services information. Call, chat, or email to connect with a Referral Specialist to obtain information, support and education about mental illness.
Working Through It
Workplace Strategies for Mental Health is the primary means for the Great-West Life Centre for Mental Health in the Workplace to provide information, tools and resources. Their Working Through It series provides a host of short videos to show how others have coped with mental health problems at work.
Return to Work
Manulife Financial offers a guide for employees who are returning to work following a mental illness-related absence. This tool covers the steps you may want to consider before returning to work, on your first day back and throughout your return to work period.