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It’s common to feel low, stressed out, worried, depressed, irritable, angry, or nothing at all. With the right tools and practice, you can reclaim your mental health. You have the power to make beneficial changes, and we are here to help.

BounceBack® is a free skill-building program from the Canadian Mental Health Association (CMHA) designed to help adults and youth 15+ manage low mood, mild to moderate depression, anxiety, stress or worry. Using a series of self-selected workbooks and supported by a trained coach, you’ll will learn skills to manage low mood, worry and stress, and improve overall mental health.

Adults can choose from among 20 workbooks or 12 short-format booklets, that meet your specific needs.

Since being launched in 2008, BounceBack® has been shown to reduce symptoms of depression and anxiety by 50% at program completion.

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How It Works

BounceBack® offers two streams so that you can access the program in a way that works for you:

BounceBack® Coaching

If you like having someone to motivate you and encourage you to reflect, the BounceBack® coaching stream may be right for you.

A trained coach will support you as you learn skills to improve your mental health in up to six telephone sessions over three to six months. Your coach will help keep you on track and offer support as you work through the program materials. You design your own program by selecting materials from 20 different modules.

BounceBack® Today Videos

If you’re not quite ready for the BounceBack® Coaching, or are waiting for your coaching sessions to begin, check out our series of online videos. The videos will provide you with practical tips on managing your mood, sleeping better, building confidence, increasing activity, problem solving and healthy living. Videos are available in English, French, Arabic, Farsi, Cantonese, Mandarin, and Punjabi.

Use this access code to register: bbtodaynat

Getting Started

You can refer yourself to BounceBack® online. You need to be connected to a primary care provider (physician, nurse practitioner or psychiatrist) while you participate in the BounceBack® program. The BounceBack® team will connect with your care provider and loop them in when needed. Or your primary care provider can refer you by completing the registration form on your behalf.

We recognize that many Canadians do not have family doctors or a primary care provider. If that is the case, you can visit a walk-in clinic or access a virtual health clinic to request follow-up from a primary care provider. This person must agree to take clinical responsibility for your health for the duration of the program (3 to 6 months).

Whether you have a primary care provider or are visiting a walk-in clinic or virtual health clinic, we recommend that you have the information sheet handy and complete your registration form together with this person. This process will ensure that the program can meet your needs.

You do not need a primary care provider to access the BounceBack® Today videos.

Check In On Your Mental Health

Take our quiz.

It’s not always easy to know when our mental health is at risk. We have ups and downs and get used to having a few bad days here and there. Sometimes we’re the last ones to notice there are more bad days than good.

Taking this quiz can help you start living life more fully and point you towards steps you can take to start feeling better.