On average, more than half of the women seen in mental health settings are being or have been abused by an intimate partner. Traumatic events produce profound and lasting changes in your physical, emotional and mental health. Find online or phone options, in-person supports, and how to care for your mental health after experiencing trauma.

Online or Phone Options

Alberta Wide

Alberta Health Services Mental Health Line: 1-877-303-2642
Alberta Works - Support for Albertans Fleeing Abuse: 1-866-644-5135
Adult Crisis Response Team (Distress Line): 780-482-4357
The Distress Line is available 24/7 for those in crisis or distress, or those supporting someone who is. The services provided include crisis intervention, suicide prevention, family violence prevention, emergency intervention and response, emotional support and community resource referral.
Alberta ONE LINE for Sexual Violence: 1-866-403-8000
Child Abuse Hotline: 1-800-387-5437
Children Crisis Response Team: 780-413-4733
Family Abuse Network: 1-866-606-7233
Psychologists' Association of Alberta: 780-424-0294
Psychologist Referral Service
Sexual Abuse Network: 1-877-237-5888
Suicide Prevention Hotline: 1-833-456-4566

Edmonton and Central Alberta

A Safe Place Crisis Line: 780-464-7233
Seniors' Abuse Hotline: 780-454-8888
Family Violence Info Line: 1-888-346-5643
MacEwan University Wellness and Psychological Services: 780-497-5063
Students enrolled in one or more credit courses can book an appointment to discuss health and wellness concerns.
Sexual Assault Center of Edmonton Crisis Line (SACE): 780-423-4121
Stop Abuse in Families Society (SAIF): 780-460-2195

Calgary and Southern Alberta

Calgary Women's Emergency Shelter Community Services Counselling: 403-234-7233
Counselling free of charge to those requiring service.
Calgary Counselling Centre: 833-827-4229
Calgary Immigrant Women's Association: 403-263-4414
Counselling for immigrant women and families experiencing relationship problems, abuse and trauma.
Central Alberta Sexual Assault Support Centre: 1-866-956-1099
Distress Centre: 403-266-4357
24 hour crisis support by phone or text. Anyone can contact the Distress Centre when they're in crisis to speak with a highly trained responder and receive emotional support.
Elder Abuse Resource Line: 403-705-3250

In-Person Options

Alberta Wide

Canadian Mental Health Association: 211
With 330 community locations, CMHA is a nationwide organization that promotes mental health and supports anyone experiencing a crisis.

Edmonton and Central Alberta

Canadian Mental Health Association: 211
Drop-in Single Session Counselling: 211
No-cost single-session counselling to individuals, couples and/or families. The service is provided by intern therapists completing their Masters or PhD in therapy or other counselling areas. Their multiple locations and extensive hours keep the services as walk-in to support you when you need it the most. Visit their website, or phone 211.
Edmonton Violence Prevention Centre: 780-439-4635
Provides group treatment, advocacy and education for family violence.
The Family Centre: 780-306-0833
Counselling and group programs.
Family Violence Prevention Centre: 780-423-1635
Inner Connections: Website
MacEwan University Wellness and Psychological Services: 780-497-5063
Students enrolled in one or more credit courses can book an appointment to discuss health and wellness concerns.
Momentum Counselling: 780-757-0900
Single-visit counselling and group counselling.
Riseup Society: 780-739-7473
Offers individual and group counselling for those experiencing intimate partner violence.
University of Alberta Sexual Assault Centre: 780-492-9771
Drop-in crisis intervention support. Hours fluctuate per season.
University of Alberta Clinical Services: 780-492-3746
September - April.
YWCA Individual Counselling Services: 780-970-6501 or counselling@ywcaedm.org
YWCA Domestic Violence Support Group: 780-970-6501 or counselling@ywcaedm.org
Providing participants the opportunity to create new social connections and networks of support, nurture their sense of resiliency and mental health, and enhance their lives through a deeper understanding of domestic violence. The group is offered on a "pay what you can" model or by donation where all proceeds will be used to purchase program supplies.

Calgary and Southern Alberta

Calgary Counselling Centre: 833-827-4229
Long term counselling for individuals, families or couples.
Calgary Women's Emergency Shelter Community Services Counselling: 403-234-7233
Counselling free of charge to those requiring service.
Distress Centre: 403-266-4357
Free, general, short-term counselling for individuals, couples and /or families. One to six counselling sessions are provided to help support anyone coping with a crisis. Both evening and emergency appointments are available.
Woods Homes: 403-299-9699
No fee, walk-in counselling for individuals, youth and/or families.
YCWA Individual Counselling Services: 403-266-0707
YWCA Domestic Violence Support Group: 403-255-0707

How To Care For Yourself After Experiencing Trauma

Trauma reactions are unpredictable and knowing how to care for yourself during or after a traumatic event is important in your healing journey. There are four reaction categories that people typically fall into when they experience trauma. Below are some examples of how you may react in each category and methods that may be helpful to your recovery.

Psychological and Emotional: Irritability, restlessness, feelings of sadness more than usual, feeling numb or detached, "survivors guilt" or feelings of self-blame, re-experiencing the event such as intrusive thoughts or images, flashbacks, or experiencing distress when exposed to surroundings that remind you of the event, heightened anxiety, fear or paranoia.
Cognitive: Difficulty concentrating, feeling confused or distracted, extreme worry or overthinking, poor or impaired judgment, memory loss, and negative self-talk.
Physical: Headaches, nausea or upset stomach, easily startled, fatigue, insomnia, muscle pain, skin reactions such as rashes or hives, weakened immune system, blurred eyesight, changes to your menstrual cycle, shakiness, jaw clenching, worsening of existing health issues, and excessive sweating.
Behavioral: Hyperactivity, or less activity, heightened irritability, withdrawal and social isolation, avoiding activities or places that remind you of the traumatic event, a strong need to talk about the event or recount the event in detail, loss of appetite, neglecting responsibilities, substance misuse, procrastinating, defiance, and increased spending.

Self Care
Recovering from a trauma can be a long process and your initial responses might last days, weeks or months. Allow yourself permission to respond how you need to in the moment. As time progresses, you may find the following resources will expand how you practice self care.

Listen to your body: Get plenty of sleep when you're tired, and if you experience hyperactivity, use the extra energy to your advantage. Don't force yourself into either mindset.
Reach out: Talk to people as much as you need to such as family members, friends, or a healthcare professional. Explore community services and spend time with others that you feel safe with, even if you don't feel like talking. It can be comforting to know you're not alone.
Avoid making major life decisions: You may feel pressure to make big life changes. Concentrate on taking care of yourself.
Do things that feel good to you: Take a warm bath, read, journal, enjoy the silence, make a special meal, tidy your environment, cuddle your pet, sit in the sunshine, or take a nature walk.

The Watermelon Technique
The outer skin of the watermelon represents what you share with the outside world. This is the part of your trauma story that you may feel comfortable disclosing in your social circles.
The middle of the watermelon symbolizes what you share with your closest friends and family members. In this layer, you may feel more comfortable opening up about your emotions, struggles, and how the trauma has affected you on a deeper level.

The seeds of the watermelon represent the most vulnerable and sensitive part of your trauma experience. This is the part of the story that you only share in a safe and therapeutic environment.
-Counsellor Cronan

Low Impact Ideas

Journal Listen to an audiobook or podcast Watch a light-hearted show Stretch List 10 things that you are good at, that you like about yourself, or reasons that you are a good person Repeat personal affirmations Drink water Use a weighted blanket Do something creative, such as draw or colour Meditate Hold a comfort item Focus on your strengths Watch your favorite childhood movie

Medium Impact Ideas

Reach out to a support group Do yoga Get yourself a treat Write a letter to yourself Change your bed sheets Play a board game or card game Turn on your favorite music to dance or sing to List some future goals Play a sport Connect with the earth and your body such as gardening or re-potting plants Cross items off your to-do list Take a drive Schedule body-healing appointments

High Impact Ideas

Say no to something causing you distress Take a social media detox Make plans with someone Join a class such as painting, wood-working, pottery or photography Forgive yourself or someone else Rearrange your living space Plan a mini getaway or at-home vacation Set boundaries with people

Worksheets
1 Minute Somatic Release
Affirmations
Cultivating Positive Self-Talk
Journal Prompts for Healing & Reflection
Self Love Bingo
Self Love Journal
Self Love Sweethearts
Self-Soothing Ideas for Anxiety
Trauma Responses and Symptoms
Ways to Regulate Right Now
See more on the 'Tips and Printable Resources' page

I AM
good enough
capable of doing hard things
worthy of being loved
mot alone in my experiences
stronger than the limitations of my mind
deserving of good things
creating the life that I want
capable of achieving my goals
all that I need

Mental Health Services