Soteldo Psychotherapy
A Person-Centered Approach to Healing from Narcissistic Abuse and Codependency
by Raquel Soteldo RP
A Certified Narcissistic Abuse Treatment Clinician
(343) 312-5283
Some Crisis Line Resources
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Looking for One-Time Free Counseling? Check out www.counsellingconnect.org
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Looking for a Confidential Domestic Abuse Text Line? Text 613-704-5535
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Looking for Parenting Help and Support? Check our www.Pleo.on.ca
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Website with all the free walk-in clinics in Ottawa: http://walkincounselling.com/
1) Distress Phone lines:
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Distress Centre of Ottawa and Region (https://www.dcottawa.on.ca/) : 613-238-3311
Mental Health Crisis Line (https://www.crisisline.ca/) – Ottawa: 613-722-6914
Mental Health Help Line: 1-866-531-2600
2) Other counselling services in Ottawa:
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http://www.coalitionottawa.ca/en/find-your-chrc.aspx (to find your local Community Health and Resource Centre if you are an Ottawa resident)
https://ustpaul.ca/en/centre-for-counselling-home_360_120.htm
3) Other resources to consider:
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https://www.stressstrategies.ca/
https://timetothrivetherapy.com/wp-content/uploads/2018/01/Relaxation-and-Stress-Workbook.pdf
https://www.anxietybc.com/ (the best online resource tool to manage anxiety that I have found so far)
http://self-compassion.org/category/exercises/: Free guided self-compassion meditations by Dr. Kristin Neff that have been seen to be quite soothing and helpful when we are suffering or experiencing negative emotions (fear, anger, sadness, shame, guilt)
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https://www.bigwhitewall.com/ - Big White Wall is a free (anonymous) online support system for peers who may be experiencing similar mental health distress and want to talk about it (put in your Canadian postal code to gain free access when you sign up). It includes wellness workshops and "tests" or questionnaires to monitor your progress and/or track your symptoms. It is similar to a social media site but specific to mental health. Just a word of caution about the “Talk About” section where members can post anything which can be both educational but also heavy to read at times. This site is monitored 24/7 by “Wall Guides” who are available to answer questions.
The Anxiety and Phobia Workbook by Edmund J. Bourne
Mind Over Mood, Second Edition: Change How You Feel by Changing the Way You Think by Christine A. Padesky and Dennis Greenberger.
Overcoming Trauma and PTSD : A Workbook Integrating Skills from ACT, DBT, and CBT by Sheela Raja PhD
https://www.youtube.com/watch?v=rPsTwOKcMFE – a video compilation for laughter since it is such good medicine ;)
4) Apps for your smart phone or tablet:
Calm
Insight Timer
Head space
Mindshift
Stop, Breathe and Think
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