Mental Health and Wellbeing

MENTAL HEALTH AND WELLBEING

MENTAL HEALTH AND WELLBEING INCLUDES…

How we think

(Our psychological wellbeing)

How we feel

(Our emotional wellbeing)

How we belong in community

(Our social wellbeing)

Our mental health and wellbeing helps determine how we handle stress, relate to others, and make choices. It is impacted by many factors. What is going on and how we feel changes a lot throughout our lives. This guide gives you somewhere to start depending on how you are feeling now. It can also be used to help people you know. We’ve broken it down into 3 areas. Click on the section you’d like to explore:

Boosting Your Mental Health and Wellbeing

If you're interested in getting involved, learning and being active

Rebuilding Your Mental Health and
Wellbeing

if you're struggling, and not feeling like yourself and want some support

Dealing With a Mental Health
Crisis

if you or someone you know is in an urgent mental health crisis

Boosting Your Mental Health & Wellbeing Rebuilding Your Mental Health & Wellbeing Dealing With a Mental Health Crisis

BOOSTING

YOUR MENTAL HEALTH AND WELLBEING

I am feeling okay, good, or even great!

I am interested in trying new things and connecting with more people.

I would like to get more involved in my community and keep my mind and body active.

If this sounds like you, this section of the guide is for you!
Being connected to a community is very important for your mental wellbeing. Community can be based on location, or something else you have in common. It is built through relationships. This section offers some ideas for how and where you can create opportunities to meet new people. You could try:

- Taking a class or attending a program or information session;
- Volunteering for a community organization;
- Joining a place of worship, attending Indigenous ceremony
- Becoming part of a social group (think coffee) or other special interest group – or start your own!

211 SASKATCHEWAN

2-1-1 connects you to over 6,000 listings of social, community, non-clinical health, and government services across the province. Telephone, text, and web chats connect you to trained professionals to help find and navigate the services you need. They also have a searchable website.

The website offers translation. When you call, service is available in over 175 languages, including 17 Indigenous languages.

211 Saskatchewan is:

Free
Confidential
Available 24/7

You can call or text 📞 2-1-1 (or call 1-306-751-0397), or go online to sk.211.ca

THE CITY OF REGINA

The City of Regina offers tons of recreation programs including swimming, arts and crafts, and sport and fitness. You are welcome to participate in any adult programming, but there are also some programs designed specifically for older adults as well. There are four main locations throughout the city including the:

Sandra Schmirler Leisure Centre – 3130 Woodhams Dr.
North West Leisure Centre – 1127 Arnason St.
Sportsplex – Fieldhouse & Lawson Aquatic Centre – 1717 Elphinstone St.
Neil Balkwill Civic Arts Centre – 2420 Elphinstone St.

Current programs, classes, and online registration can be found at: regina.ca/parks-recreation-culture/classes-programs/leisure-guide. You can also speak to someone about available programs and/or register by phone with a credit card at 📞 (306) 777-PLAY (7529), or in person at one of the locations listed above.

There are additional fitness opportunities at the outdoor pools (from June to September). Information about the pools and programs can be found here: regina.ca/parks-recreation-culture/recreation-facilities/outdoor-swimming-pools-spray-pads

The City of Regina offers reduced rates for leisure passes and recreation programs through the “Affordable Access Program”. Your household income must meet the eligibility requirements and you must apply. Find more information and the application form at: regina.ca/parks-recreation-culture/classes-programs/affordable-access-program

REGINA PUBLIC LIBRARY

The Regina Public Library has locations throughout the city. A full list of services can be found here: reginalibrary.ca/services. Most services are free but there is a cost for printing and copying. Library branches have:

Programs & events, which can be found here: attend.reginalibrary.ca/events;
Access to computers with internet;
Free wifi if you have your own device (cell phone, tablet, laptop);
A large amount of resources you can borrow including hard copy and online books, magazines, newspapers, music, audio books, and videos (movies, documentaries, TV shows).
Saskatchewan Regional Park passes you can borrow between June 1 and September 15;
Staff who are happy to help you find what you are looking for and walk you through how to borrow or access it if it’s new to you;
Staff who can help if you have questions about how to use your device – to download apps, borrow electronic books or audio books, edit or share photos, etc. Please call ahead to book a time if you are wanting some one-on-one time;
Opportunities to volunteer; and
Tutoring and conversation opportunities if you are new to Canada.

Everyone can use the library. To borrow items, you need a valid library card. You can apply for a library card at any location or online: reginalibrary.ca/register/register-standard.

Albert Branch	George Bothwell Branch	Regent Place Branch
3355 6th Ave.	Southland Mall 2965 Gordon Rd.	331 Albert St.
Central Adult & Children’s Library The Dunlop Art Gallery and the Digital Media Studio	Glen Elm Branch	Sherwood Village Branch
2311 12th Ave.	1601 Dewdney Ave. E.	6121 Rochdale Blvd.
Connaught Branch	Prince of Wales Branch	Sunrise Branch
3435 13th Ave.	445 14th Ave.	3130 E. Woodhams Dr. (Sandra Schmirler Leisure Ctr)

The Regina Public Library has one main phone number:(306)777-6000. If you have questions or would like to know when a location is open you can call them or check their website: reginalibrary.ca

COMMUNITY ASSOCIATION

Community associations operate out of community centres and schools throughout the city. They play an important role by:

Bringing community members together;
Organizing community events;
Providing programming and classes;
Sharing information;
Helping assess community needs;
Representing the community regarding issues that impact the area or city as a whole; and
Participating in planning and development opportunities throughout the city.

Joining one can be a great way to connect, socialize, and have a say in your community.

Regina has more than 25 community associations. Not sure which community you belong to? There is a map with all of the community associations and zone boards available on the City of Regina website: Community Association Zone Board Map.

You can find the up-to-date list of them with links to their information online here: associations-boards. Each association offers different programming. Options are vast and include activities such as walking clubs, playing card games and drinking coffee, art, dance, martial arts, sports, and yoga classes. Some programs and events are offered for a fee, and some are free.

Note: Some associations may be able to offer a sponsorship or reduced rates for programming. If cost is a barrier for you, please ask your association’s representative. Also, with a membership for one association you can attend programming in other communities as well.

The City of Regina Leisure Guide is updated twice each year and lists both City and community run recreation programs. The link to the Leisure Guide is here: Leisure Guide. Check in the table of contents to find the “Zone Board and Community Association Programs”

Indigenous Grandmothers Caring for Grandchildren Support Network

This group of women caring for grandkids and other extended family members meet monthly to celebrate their strengths, share their experiences, talk about issues of concern, hear from guest speakers, and enjoy tea and bannock together. Grandmothers also participate in awareness campaigns as well as cultural events, tours, and activities.

Meetings are held on the 2nd Friday of most months from 10:30 a.m. to 12:30 p.m. at the Indigenous Christian Fellowship – 3131 Dewdney Ave. Shared rides provided. No contact information is available – please attend a meeting to get more information.

COMMUNITY GARDENS

Community Gardens can be found throughout Regina and are operated by community associations, zone boards, and other non-profit groups. They offer residents who may not have space for a garden at home the opportunity to plant and harvest fresh, healthy food. Gardens bring community members together to share and learn together in nature and often have volunteer opportunities available as well. The City of Regina maintains an interactive map of the sites of current gardens here: Regina community gardens You can click on the blue markers on the map to get more information about each garden.

CANADIAN RED CROSS

The Canadian Red Cross offers the Friendly Calls program to help reduce isolation. This is a free program. Trained volunteers are paired with an individual to provide wellness checks and scheduled weekly phone calls. Calls can range from a two-minute check-in to a longer, more social chat. Volunteers can also help provide connections to community resources and other referral services. For more information on how to volunteer or to sign up to participate in the program,

please call 📞 (306) 721-1635;

Email: friendlyvisitingsask@redcross.ca

or find them at Red Cross Saskatchewan

FOREVER… IN MOTION

Forever….in Motion classes help to improve and/or maintain the health of older adults living in the community through education and physical activity. Classes are led by trained volunteers and include endurance, strength, balance and flexibility activities which may be performed either sitting or standing. There are classes throughout Regina. Some are free and some are low cost. For more information about the program, training to lead classes, or a listing of current classes, please call 📞 306-766-7200.

INTERCULTURAL GRANDMOTHERS UNITING

Intercultural Grandmothers Uniting is a network of First Nations, Métis, and other women who work together to build bridges of understanding, friendship, and trust amongst races Women in the group develop cross-cultural friendships and work together to overcome racism through discussions held with tea and bannock provided. The group meets on the 3rd Friday of most months from 10:30 a.m. – 12:00 p.m. at the Indigenous Christian Fellowship – 3131 Dewdney Ave. Women of all cultures are invited to join the monthly gatherings. For more information and to confirm meeting details, call (306) 585- 5705.

SENIORS UNIVERSITY GROUP

SUG offers courses and learning opportunities in-person and over Zoom for community members who are 50+. The Lifelong Learning Centre (University of Regina) supports SUG’s activities by providing free use of its facilities. It does not matter what level of education you have, the classes are non-credit that adults of all ages can enjoy. The course list changes throughout the year and includes a wide variety of topics such as:

Arts and Entertainment
Computers and Technology
Languages
Gentle Fitness and Movement
Health and Lifestyle
Science
Social Studies

To register for a course you must be a SUG member, which is only $5 per year. Courses vary in length and price (from $10.00 to $80.00). If cost is a barrier, bursaries are available to SUG members to make the course more affordable.

Social and special events are also held throughout the year. New volunteers are welcome at any time.

As the organization is still growing and developing, please email DiscoverWithSUG@gmail.com for more information, or check out their Facebook page at facebook.com/DiscoverWithSUG.

NēWO YōTINA FRIENDSHIP CENTRE

The Nēwo Yōtina Friendship Centre is located at 1635 11th Ave. and is open every day. It is a drop-in centre where you will find:

access to a public washroom, phone, and computer
photocopying, faxing and printing.
coffee and toast daily and a hot lunch once a week (both until supplies last).

They also offer:

- Four Winds Housing Program, supporting people to find and maintain safe, secure, and affordable housing
- Resolution Health Support Program, providing emotional, spiritual, physical, and mental support to Indian residential school survivors, their families, and communities through programming and case management. They also promote healing and wellness by organizing programs, services and events using both Traditional and non-Traditional healing practices.
- Nēwo Yōtina Powwow Program from September to March, providing an opportunity for urban youth, adults, and elders to be introduced to and to share their knowledge of the powwow circuit.
- And many other supports and services to individuals, families, and the community.

You can call the Nēwo Yōtina Friendship Centre at 📞 (306) 525-5042 or find out more information online at newoyotina.ca or by following their Facebook page.

PLACES OF WORSHIP

Places of worship include places where you can participate in cultural practices and prayer, ceremonies, and/or celebrations. They may be on the land or in a mosque, synagogue, church, shrine, or temple. They can be wonderful places to connect with people who share your values and beliefs; they link you into the community they create and provide you with social support. They often offer opportunities to volunteer as well as programming.

To find one nearby you can:

Use an online search engine like Google or yellowpages.ca to find different denominations in Regina, or “places of worship near you”,
Call or text 2-1-1 or do a search on their website at sk.211.ca
Connect with some of the community organizations to find out about upcoming opportunities,
Check out Regina Region Local Immigration Partnership’s list at: rrlip.ca/pages/project- resources (scroll down to find the document called “Multi-Cultural Faith-Based Organizations in Regina” under “Listings”)
Check your phone book – there is a list of many places of worship in the Yellow Pages under “Church Organizations and Clergy.”

PRAIRIE SPIRIT CONNECTIONS

Prairie Spirit Connections is located at 809 Victoria Ave. The programs and services they offer work to support and improve the well-being of the Aboriginal community by helping them reconnect with their traditional cultural heritage and each other.
Among many other programs for people in different situations, they offer a Grandmother’s Program. This program assists Grandmother’s to build their self-esteem, explore, and
learn through group sharing. They participate in cultural activities and have time for self-care and socialization with other Grandmothers.
Through the Centre, individuals can access to Elders, ceremonies, traditional teachings and crafts.
For more information, call 📞 (306) 525-9682, email prairiespiritconnections@gmail.com, or find them online at prairiespiritconnections.com

REGINA SENIOR CITIZENS’CENTRE

The Regina Senior Citizen’s Centre offers leisure activities and lifestyle programs tailored to all areas of interest and ability including sport, culture, recreation, fitness, and total well-being.

They offer many volunteer opportunities.

Companionship services are available to help individuals stay connected and engaged. This is offered for a fee and can include conversation and small activities like puzzles or playing cards.

Housekeeping, Transportation and Home Help services are also available for a fee– you can find more information about that in the Housing Supports Section of this guide as well as on their website at reginaseniorcitizenscentre.ca/home-help/.

There is an annual membership fee of $35.00 (subject to change). Memberships are available to those 55+ years of age and offer some perks and discounted rates. Non-members and those under 55 are welcome to participate in all programs and activities but fees are a bit more.

There are two locations:

Winnipeg Street Centre – 2134 Winnipeg St.; 📞(306) 525-2154
Elphinstone Street Centre – 2404 Elphinstone St.; 📞(306) 359-3847

Find more information on their website: reginaseniorcitizenscentre.ca

SENIOR’S CENTRE WITHOUT WALLS SASKATCHEWAN

Seniors’ Centre without Walls Saskatchewan offers two free interactive telephone programs for people 55+ anywhere in Saskatchewan. No computer is needed.

The center provides opportunities to socialize, learn new skills, and stay connected from the comfort of your home. New programs and topics are added regularly. Programs include games, exercise classes, meditation and mindfulness, nutrition, book clubs, coffee chats, and more. Any supplies you may need for programs are mailed to you.
The Friends on the Phone program aims to increase social connections and reduce the effects of isolation. Volunteers are matched and connected with older adults to chat on the phone 1-2 times/week.

For more information about participating in or volunteering for these programs and more, contact Seniors’ Centre Without Walls Saskatchewan at 📞 (306) 692-2242; email: scwwsask2019@gmail.com; or find them online at scww.ca/.

RESPITE OPTONS FOR CAREGIVERS

Caregivers need to take good care of themselves so they can continue to care for others. Adult Day Programs provide a break for at-home caregivers so they can have time to do things they want and need to do, knowing their loved one is safe while they are away from the house.

Saskatchewan Health Authority Adult Day Programs

There are currently two licensed Adult Day Programs in Regina, and each charges a minimal day rate set by the Ministry of Health, which is adjusted periodically. Individuals must first be assessed and meet certain criteria. There may be a waitlist. Transportation to the locations is not provided.

Wascana Rehabilitation Centre – 2180 23rd Ave. Designed for individuals with cognitive loss. Activities appropriate to participant’s abilities are planned and a meal and snacks are provided.
William Booth Special Care Home’s Adult Day Support Program – 50 Angus Rd. Designed for those with physical/mobility loss. Provides recreation, socialization, personal care, a meal and snacks for participants. 9:00 a.m.-4:00 p.m. seven days a week.

Other services provided by the Saskatchewan Health Authority include:

Convalescent Care Program – short term recuperation support after surgery or serious illness. Focus is centred on activities of daily living and physiotherapy treatment. The charge is set by the Saskatchewan Health Authority and is based on the client’s income.
Respite Care (William Booth Special Care Home) provides periodic/short term respite for caregivers and an alternative to institutionalization for the individual. Charge for respite is set by the Saskatchewan Health Authority and is based on the client’s income.

*For more information or to request an assessment for any of the programs mentioned above, call 📞 (306) 766-7200 (in Regina) or 📞 (800) 667-1242 (outside of Regina).

Community Adult Day Programs

There are also a few day programs for adults run by private companies.
Note: the cost is significantly more than the Saskatchewan Health Authority’s programs, but there are fewer criteria.

Eden Care – Community Day and Wellness Program – 📞(306) 536-3897; 1933 Hamilton St.; email: dayandwellness@edencare.ca

Planned activities for older adults and anyone over the age of 18 who is living with a disability. Operates Monday to Friday from 8:00 a.m. to 4:30 p.m. – closed on stat holidays.
Cost is based on a half day, full day, half day unlimited monthly membership, or full day unlimited monthly membership.

Dove House Day Program – 2220 Cameron St.; 📞(306) 525-0045; Send a message using the website contact form at: dovehouse.ca/contact

Planned activities for older adults, operates Monday to Friday, 8:00 a.m. to 5:00 p.m. Day rate only.

Connect by Harbour Landing Village – 4000 James Hill Rd.; 📞(306) 559-5545; email: info@hlvillage.ca; website: harbourlandingvillage.ca/connect-senior-living

Assisted Day Programming – Supported socialization and activity program for individuals with mild cognitive impairment or early onset dementia. Wednesdays and Fridays from 10:00 am to 3:00 pm. Individuals are able to book onsite healthcare services including foot care and shower assistance for an extra charge
Participants can pay per day or buy a membership for a discounted rate.

AND A LOT MORE!

If nothing in this guide caught your attention, keep your eyes and ears open, talk to people you know and people you meet, and maybe do a google search to find something that does.

Regina has a lot to offer to keep you busy, depending on your interests. There are many educational and recreational programs in Regina and many businesses and groups that also offer opportunities. If these are an option for you, please support them as well.

The possibilities are endless!

REBUILDING YOUR MENTAL HEALTH AND WELLBEING

I feel like something is wrong.

I do not feel like myself.

I cannot control or change how I am feeling.

It’s been at least two weeks that I have felt like this.

Does this sound familiar? If you see yourself or someone you know in those statements, please reach out to your primary care provider (family doctor), a mental health professional, or one of the resources listed here.

Feeling this way is not “normal”. There is help. You are not alone.
It’s not easy, but talking about our mental health and wellbeing gives us the freedom to:

- reach out and ask for help,
- find people who can relate to what we are going through, and
- move towards well-being.
In this guide, we focus on agencies that provide counselling and support, specifically those that offer free or low-cost options, and those that use sliding scale so what you pay is based on your income and family size.

TABLE OF CONTENTS
You will find these symbols through out:

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services that are free

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services that low or sliding scale cost

COMMON MENTAL HEALTH PROBLEMS

In any given year, 1 in 5 Canadians experience a mental illness, and by the time Canadians reach 40 years of age, 1 in 2 have struggled with a mental health condition. Changes in mental health happen for many reasons – sometimes there is a biological change, and sometimes it is because of a specific situation. The older we get, the more experiences and major life changes we will go through. Three of the most common mental health conditions older adults experience are:

Depression,
Anxiety, and
Addiction (including smoking, alcohol, over-the-counter medications, gambling, etc.)

I have noticed I just don’t feel like doing anything lately. I feel sad and lonely most of the time and can’t seem to “shake it”. I’ve stopped doing things I used to enjoy, and I don’t feel like spending time with anyone. I just don’t have the energy I usually do, so even small things seem really big. I don’t understand what’s going on, and think it must be my fault, but feel helpless to change it.

DEPRESSION

ANXIETY

ADDICTION

YOU ARE NOT ALONE

If you have been diagnosed with a mental health condition, please contact your primary care provider to find out about specific supports and services. The following pages offer general support.

Like any relationship, not every counsellor will be a “match” for you. Therapists should accept you as you are, ask you questions that help you to understand yourself better, and challenge you to change some thinking or behaviours – after all, if everything was going well, you wouldn’t be there. There is always some discomfort in change and growth. However, it is okay to ask to be connected to a different counsellor or to try elsewhere if you are not comfortable with someone. Don’t give up if the first one is not a good fit. It is important to work with someone you trust.

FAMILY SERVICE REGINA

Social wellbeing

📞 (306) 757-6675
website: familyserviceregina.com
email: intake@familyserviceregina.com

Family Service Regina has in-office counselling for individuals, couples, and families. Counselling fees can be calculated on a sliding-fee scale, based on income level and family size. Please ask about this when booking your appointment. Nobody will be turned away because they are unable to pay. Appointments can be booked by calling or emailing.

Thrive Rapid Access Counselling is also hosted here. It’s a free service offered in person, virtually (online), or by phone for short term mental health support. You usually get in to speak to someone very quickly, although the in-office counselling may take a bit longer to see someone. Call for an appointment or book online.

Family Service Regina often has times available for free drop-in counselling at community locations during the week. Please call for up-to-date information about drop-in sessions.

ROOTED CONNECTIONS

Social wellbeing

📞 (306) 525-0521
website: rootedconnections.ca
email: inquiries@rootedconnections.ca

Rooted Connections (formerly Catholic Family Services) is for everyone. They have in-office counselling for individuals, couples, and families. Counselling fees can be calculated on a sliding-fee scale, based on income level and family size. Please ask about this when booking your appointment.

Nobody will be turned away because they are unable to pay. Appointments can be booked by calling or emailing.

SHIFT Rapid Access Counselling is hosted here. It is a free service available by phone, virtually (online), or in person for short term mental health support. Sessions are available Monday to Friday 10:00 a.m. – 4:00 p.m. and are approximately 60 minutes. Sessions are offered on a first-come, first-served basis. Call to book an appointment or book online.

Rooted Connections also has free drop-in counselling times available in their office, by phone, online, and at community locations during the week. Please call or check online for up to date information about drop in sessions.

NON-INSURED HEALTH BENEFITS FOR FIRST NATIONS PEOPLE (NIHB)

Social wellbeing

The Non-Insured Health Benefits (NIHB) program covers First Nations people who have Treaty Status. It ensures coverage for many health benefits that are not covered through other social programs, private insurance plans, or provincial health insurance.

It covers:

vision care,
dental care,
medical supplies and equipment,
prescription and over-the-counter medications,
medical transportation, and
mental health counselling.

Every 12 months, individuals who qualify can receive 22 hours of individual or group counselling sessions. Counselling must be with an eligible counsellor on a fee-for-service basis. To receive a list of eligible counsellors in Regina, you can contact First Nations and Métis Health Services at the Saskatchewan Health Authority at either the General Hospital 📞 (306) 766-4155 or Pasqua Hospital 📞 (306) 766-2232.

Anyone wishing to include traditional or spiritual care can attend the Healing Centres in the General Hospital and Pasqua Hospital. Traditional medicines are also available.

METIS NATION SASKATCHEWAN

Social wellbeing

📞 (855)-671-5638
website: metisnationsk.com

Provides a toll free number for navigating mental health and addiction support, available 8:00a.m. to 4:00p.m., Monday to Friday.

For Metis citizens. Will work with individuals to find access to free counselling services and will try to get any needed assessments covered as well. May be a waitlist for service. To speak to someone at the Métis Nation Saskatchewan office in Saskatoon about other supports and services they provide, please call (306) 343-8285.

THE CARING PLACE

Social wellbeing

📞 (306) 347-2273
website: thecaringplace.ca
email: tcp@myaccess.ca

The Caring Place offers counselling to individuals, couples, and families. Sessions can be in person, online, or on the phone. Please call to make an appointment, or book online at thecaringplace.ca/counselling-services.

They also offer support groups and programs delivered in a combination of in person and online. Both counselling and group fees can be calculated on a sliding scale based on income. Many groups are free of charge, including a weekly Depression and Anxiety Support group.

A current list of programming and the registration link can be found at thecaringplace.ca/programs-support-groups.

You can also call for more information or to register.

Caring Hearts

Social wellbeing

📞 (306) 523.2780
website: caringheartssk.ca/
email: contactus@caringheartssk.ca

Caring Hearts offers low cost (some free) grief counselling for people who want to:

better understand their grief,
process their grief feelings,
discuss their grief with others, and/or
enlarge their circle of support.

There are in-person and online groups for people who have lost someone, including but not limited to those who have lost someone to suicide, parents who have lost a child, and family and friends of missing or murdered individuals. You can find a list of their current supports on their website. They also:

provide individual counselling
have free resources and webinars available on their website.
offer Western therapeutic counselling, and
offer support from an Elder to provide traditional Indigenous healing. Note: If cost is a barrier for you, please ask about sponsorship

PRAIRIE SPIRIT CONNECTION

Social wellbeing

📞 (306) 525-9682
website: prairiespiritconnections.com
email: prairiespiritconnections@gmail.com

Through the Centre, individuals can access counselling, support, Elders, ceremonies, traditional teachings, and crafts.

For more information, call, email, or find them online.

Counselling Connect Saskatchewan

Social wellbeing

Website: counsellingconnectsask.ca/
Counselling Connect is free. It is a project by Family Service Saskatchewan, delivered through a partnership of member agencies throughout the province to ensure you get quick access to short-term mental health services. Services are prioritized for individuals who:

do not have workplace benefits,
live on a fixed or low income, and
would otherwise have a long wait for publicly funded services.

Appointments can only be booked online, but can take place online (virtually), by phone, or in-person.

Note: in-person appointments may be a longer wait. Multiple appointments can be made with the same counsellor.

Healthline 811

Social wellbeing

Note: If that doesn’t work, you can call 1-877-800-0002 to be connected to 811 Individuals who are deaf or hard of hearing can use the SaskTel Relay Operator service at 1-800-855-0511.

Healthline 811 is a 24-hour confidential and free phone line. It offers:

translation services in over 100 languages,
advice and education for questions or concerns about mental health and addictions, and
access to specially trained Registered Psychiatric Nurses and Registered Social Workers for:
- crisis support,
- advice to help you manage your situation, and
- connections to resources in your community.

When you explain why you are calling, you will get options and information to help with your concerns. You may be connected to a registered nurse who can assess your symptoms and help you decide whether to treat your own symptoms, go to a clinic, see your primary health care provider, or access emergency medical care, if necessary.

Saskatchewan Health Authority

Social wellbeing

Mental Health Services

📞 (306) 766-7800

There is a wide range of community-based supports and services for people who are having significant problems related to their mental health and well-being. All services are provided free of charge.

You may call the clinic yourself or your family doctor may refer you. You will speak to an intake worker who will complete an assessment with you to determine which program is right for you, whether it be a program at the Clinic or one offered by another community agency.

Addiction Services

📞 306-766-6600

Programs are available for any person who is dependent on or affected by another’s use of alcohol or drugs. Individuals are assessed and placed in the most appropriate combination of programs and services. This could include individual counselling or group sessions for family members as well. On completion of a treatment program, people may continue with aftercare follow-up services.

Addiction Services takes a holistic approach to treatment and recovery and is a strong advocate for those wishing to include traditional cultural care in their recovery plans. First Nation and Métis Elders are available by request for support and guidance to all clients wishing to follow a cultural path. A smudging and healing room for spiritual practices is also available to all clients.

Community Counsellors

📞 306-766-7200

The Saskatchewan Health Authority has numerous counsellors working throughout the city who are free to access. They are able to see people with mild to moderate depression and anxiety and can suggest other options if you need different or additional supports. Counsellors are able to provide support by phone, virtually (online), and in person. In-person sessions are at a community health centre or if you are unable to attend a different location, they can sometimes be done in your home. Please call for more information.

Online Therapy Unit – University of Regina

Social wellbeing

📞 306-337-3331
website: onlinetherapyuser.ca/

The University of Regina offers a number of online courses to support your wellbeing. All current options can be found on their website. Courses may change, but specific links are listed below for courses that were available at update. It includes courses where you can learn skills to:

manage depression and anxiety at onlinetherapyuser.ca/wellbeing-program,
reduce the amount of alcohol you drink at onlinetherapyuser.ca/acc, or
manage your emotional wellbeing in relation to chronic health conditions (including pain) at onlinetherapyuser.ca/chronic-conditions

Note: For the Wellbeing and Chronic Conditions courses, a medical emergency contact is required – a Doctor, Psychiatrist, or Nurse Practitioner that you have seen recently and would have a file on you. This is optional but encouraged if you take the Alcohol Change Course.

You can find more information about each course on the website including the multiple level screening and application process that ensures you are a good fit for the course, and what you can expect if you participate. All courses also include some access to clinical support for people who live in Saskatchewan.

Wellness Together

Social wellbeing

📞 1-866-585-0445
website: wellnesstogether.ca

Wellness Together Canada offers free, 24/7, confidential support for mental health and substance use. You can connect to this resource by phone or online. You are given options of:

Talking to a counsellor by phone or video. If you don’t have a phone, you can also connect through your computer by using Skype, Facetime, or Google Voice.
Completing self-guided e-courses or programs,
Reading articles and tips, and
Connecting to peers facing similar issues and taking part in online group classes.

You create an account that you can delete at any time. It allows you to track your progress.

Grief coaching is also made available through Homewood Health by calling the same number.

Individuals who are Indigenous can call Hope for Wellness at 1-855-242-3310 OR chat online through hopeforwellness.ca.

Nēwo Yōtina Friendship Centre

Social wellbeing

📞 (306) 525-5142
website: www.newoyotina.ca
Address: 1635 11th Ave

The Nēwo Yōtina Friendship Centre is open every day. Among many other services and supports, they offer the Resolution Health Support Program, providing emotional, spiritual, physical, and mental support to Indian residential school survivors, their families, and communities through programming and case management.

They also promote healing and wellness by organizing programs, services and events using both Traditional and non-Traditional healing practices.

Alcoholics Anonymous Regina

Social wellbeing

📞 (306) 545-9300
website: aaregina.com
email: a.a@sasktel.net

Alcoholics Anonymous is a voluntary self-help group. Members meet with the goal to attain and maintain sobriety. The only requirement for membership is a desire to stop drinking.

Call or go online for more information or to find a meeting near you. A support contact is available 24 hours a day at the number listed above.

Al-Anon Family Groups

Social wellbeing

📞 (306) 522-7500
website: sk-alanon.ca
email: district6rep@sk-alanon.ca

Al-Anon Family Groups is for anyone affected by someone else’s drinking. They believe alcoholism is a family illness and that changed attitudes can help with recovery. Relatives and friends of alcoholics share their experience, strength, and hope in order to solve their common problems.

Call or go online for more information or to find a meeting near you. A support contact is available 24 hours a day at the number listed above.

Southern Sask Area of Narcotics Anonymous

Social wellbeing

📞 (306) 757-6600
Website: southsaskna.org
email: publicrelations@southsaskna.org

Narcotics Anonymous is a voluntary self-help group. Members meet with the goal to attain and maintain a clean, drug-free life.

Call for automated information about meetings, services and activities. If you’d like to speak to a recovering addict, press 0 and the answering service will direct your call. Meetings and more information are also listed on their website.

Gambling Helpline

Social wellbeing

The Problem Gambling Helpline provides 24-hour help to people with gambling problems and their families. Callers receive confidential, professional service from trained counsellors.

Support can include information, short-term counselling, crisis intervention services, and referrals to problem gambling counsellors and self-help groups.

Paid Options

Social wellbeing

There are many other options available to you if you have health coverage or can pay for it. Please access these options if you can.

You can search for counsellors or therapists in Regina in a few ways. All are useful, but none of them list everything. Some places you can start include:

2-1-1 Saskatchewan – You can call or text 2-1-1 (or call 1-306-751-0397) and a trained professional will help you find and navigate the services you need. They also have a searchable website at sk.211.ca

The website offers translation. Service is available over the phone in over 175 languages, including 17 Indigenous languages.

Theravive: Theravive.com is an online listing of counsellors. Enter “Regina, SK” in the “Zip or City” spot, then you can scroll through the counsellors listed. Each counsellor has a profile you can look at as well.

Once your city is entered, at the bottom of the first page that comes up is a list of “Specialists in Regina” so you can continue searching all counsellors OR choose to search by the kind of support you are looking for to find a list of therapists who specialize in that area. Examples include therapists who specialize in working with people who have anxiety, couples/marriage counselling, grief, depression, addiction, or anger management.

The Psychology Association of Saskatchewan keeps a list of psychologists in the province. On their home page at psychsask.ca, you will see “find a Psychologist” at the top. Click to open and you will be able to search by location, which will give you a list of all of Saskatchewan locations in alphabetical order, so just scroll down until you get to Regina.

DEALING WITH A MENTAL HEALTH CRISIS

When someone is struggling with mental health issues, it impacts their ability to think, feel, and act.

When someone is experiencing a mental health crisis or emergency, their behaviour

puts them at risk of hurting themselves or others and/or prevents them from being

able to care for themselves or function effectively in the community.

Keep in mind

- Anyone can experience a mental health crisis.
- Anyone can help someone who is experiencing a mental health crisis

Be aware of the signs of a mental health crisis and what supports are available. Please connect with one of the resources listed in this guide immediately if you or someone you know needs help

- - What does a mental health crisis look like?
  - What to do if:
    - You or someone else is in immediate danger
    - There’s a mental health crisis but no immediate danger

WHAT DOES A MENTAL HEALTH CRISIS LOOK LIKE?

–

It will look different for every person, but some common signs that someone is in a mental health crisis include:

intense feelings of sadness
unpredictable behaviour
rapid mood swings
extreme personal distress or confusion
not functioning as usual – not motivated, have no energy, don’t enjoy doing things you usually enjoy
can’t sleep
agitation – anxiety, stress, nervousness, tension
seeing things that aren’t actually there
aggressive behaviour
suicidal feelings, thoughts, or plans
talk about hurting themselves or others
problems with drug and alcohol use and abuse

Not always, but a mental health crisis is often triggered by something, such as a job loss or financial insecurity, school or work pressures, the end of a relationship, the death of a loved one, medication changes, abuse, or trauma.

IF YOU OR SOMEONE ELSE IS IN IMMEDIATE DANGER

If you need help immediately or

if you are in danger, or someone you know is at risk of hurting themselves or others

Regina Police Service 📞 9-1-1

1717 Osler St.

–

What you can do:

Call 911.
Tell them that someone is experiencing a mental health crisis
Explain what is happening and your relationship to the person in crisis,
Let them know if there are weapons involved.

Ask the 911 operator to send someone trained to work with people with mental illnesses.

IF THERE IS A MENTAL HEALTH CRISIS BUT NO ONE IS IN IMMEDIATE DANGER

If you are having a mental health crisis and there is no risk of hurting yourself or others.

If you are having suicidal thoughts.

If someone you know is in crisis and there seems to be no immediate risk of them harming themselves or others.

–

What you can do:

Connect with one of the resources listed below. Explain what is happening and how you are feeling.
Each resource has slightly different supports they can offer – some are able to come out to see you (or the person you are calling about) and some can only support you over the phone.
All of them can talk with you until you feel more able to handle whatever is going on. They can also suggest or help you connect to additional supports

COAST (Community Outreach and Support Team)

📞 (306) 766-7800 –
Translation services are available.

You can call COAST at any time if you or someone you know is thinking or talking about suicide or if you are feeling overwhelmed and don’t know what to do or where to turn.

The goal of COAST staff is to ensure the safety and wellbeing of people. They can also tell you about and/or connect you to short and long term supports and services in the community.

What to expect: Staff will ask questions to find out more about the situation and the person’s history. They will talk to the person in crisis if possible, and will come out to see them if needed, supporting the person in the way that works best for them. A continued connection to COAST and the support they provide is possible but completely voluntary.

Mobile Crisis Services – 1646 11th Avenue

📞 Mobile Crisis Helpline – (306) 525-5333
Translation services are available.

You can call the Mobile Crisis Helpline if you are upset or feeling overwhelmed about anything, at any time. Your feelings are valid. Someone will listen to you and talk you through what’s going on to help you sort through the issue.

If you or someone you know is thinking or talking about suicide, a trained staff person can talk to you about how you are feeling and help make a plan that will ensure you stay safe. If you are calling because you are concerned about someone else, they can also provide information, resources, and advice on how to help them. Staff will come out to see the person in distress if needed.

HEALTHLINE 811

📞 Mobile Crisis Helpline – (306) 525-5333
Translation services are available.

First Nations and Inuit Wellness Help Line

📞 1-855-242-3310

On request, telephone counselling is also available in Cree, Ojibway, and Inuktitut.

The helpline is available 24 hours a day, 7 days a week. It offers counselling and crisis intervention from experienced and culturally competent staff who can help if you:

want to talk
are having strong emotional reactions
are distressed
are triggered by painful memories

If asked, counsellors can work with you to find other wellness supports that are accessible near you.

Métis Nation Saskatchewan

24 hour Crisis Line – 📞 1-877-767-7572 *must be a registered Metis citizen.

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Age-Friendly Regina wishes to acknowledge that we live, work, and play on Treaty 4 Territory. These are the traditional lands of the Cree, Saulteaux, Dakota, Nakota, Lakota, and the homeland of the Métis Nation.

Mental Health and Wellbeing

MENTAL HEALTH AND WELLBEING

MENTAL HEALTH AND WELLBEING INCLUDES…

BOOSTING

YOUR MENTAL HEALTH AND WELLBEING

I am feeling okay, good, or even great!

I am interested in trying new things and connecting with more people.

I would like to get more involved in my community and keep my mind and body active.

TABLE OF CONTENTS

211 SASKATCHEWAN

THE CITY OF REGINA

REGINA PUBLIC LIBRARY

COMMUNITY ASSOCIATION

Indigenous Grandmothers Caring for Grandchildren Support Network

COMMUNITY GARDENS

CANADIAN RED CROSS

FOREVER… IN MOTION

INTERCULTURAL GRANDMOTHERS UNITING

SENIORS UNIVERSITY GROUP

NēWO YōTINA FRIENDSHIP CENTRE

PLACES OF WORSHIP

PRAIRIE SPIRIT CONNECTIONS

REGINA SENIOR CITIZENS’CENTRE

SENIOR’S CENTRE WITHOUT WALLS SASKATCHEWAN

RESPITE OPTONS FOR CAREGIVERS

Saskatchewan Health Authority Adult Day Programs

Community Adult Day Programs

AND A LOT MORE!

REBUILDING YOUR MENTAL HEALTH AND WELLBEING

I feel like something is wrong.

I do not feel like myself.

I cannot control or change how I am feeling.

It’s been at least two weeks that I have felt like this.

TABLE OF CONTENTS

COMMON MENTAL HEALTH PROBLEMS

YOU ARE NOT ALONE

FAMILY SERVICE REGINA

ROOTED CONNECTIONS

NON-INSURED HEALTH BENEFITS FOR FIRST NATIONS PEOPLE (NIHB)

METIS NATION SASKATCHEWAN

THE CARING PLACE

Caring Hearts

PRAIRIE SPIRIT CONNECTION

Counselling Connect Saskatchewan

Healthline 811

Saskatchewan Health Authority

Mental Health Services

Addiction Services

Community Counsellors

Online Therapy Unit – University of Regina

Wellness Together

Nēwo Yōtina Friendship Centre

Alcoholics Anonymous Regina

Al-Anon Family Groups

Southern Sask Area of Narcotics Anonymous

Gambling Helpline

Paid Options

DEALING WITH A MENTAL HEALTH CRISIS

When someone is experiencing a mental health crisis or emergency, their behaviour

puts them at risk of hurting themselves or others and/or prevents them from being

able to care for themselves or function effectively in the community.

TABLE OF CONTENTS

WHAT DOES A MENTAL HEALTH CRISIS LOOK LIKE?

It will look different for every person, but some common signs that someone is in a mental health crisis include:

IF YOU OR SOMEONE ELSE IS IN IMMEDIATE DANGER

What you can do:

IF THERE IS A MENTAL HEALTH CRISIS BUT NO ONE IS IN IMMEDIATE DANGER

What you can do:

COAST (Community Outreach and Support Team)

Mobile Crisis Services – 1646 11th Avenue

HEALTHLINE 811

First Nations and Inuit Wellness Help Line

Métis Nation Saskatchewan

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Contact Us

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