Mountains

Resource Library

Tricks of the Trade

A curated library of mental health resources — vetted, evidence-based, and written for real people.

We make every effort to keep the resources in this library current and accessible. Despite our best efforts, links may occasionally become outdated or unavailable. We apologize for any inconvenience and welcome you to contact us if you encounter a broken link.

Anxiety

What Fuels Our Fear of Missing Out?

Cornell University research finds that FOMO is driven by anxiety about missing social bonding opportunities, not the events themselves — and that people with higher social anxiety are especially vulnerable.

Source: Association of American Universities / Cornell University

Anxiety

Fear of Missing Out: A Brief Overview of Origin, Theoretical Underpinnings and Relationship with Mental Health

A peer-reviewed clinical overview of FoMO — its origins, its link to problematic social media use, and its impact on sleep, mental health, academic performance, and well-being. Includes discussion of CBT-based treatment approaches.

Source: World Journal of Clinical Cases (Gupta & Sharma, 2021)

Anxiety

JOMO and Social Media Addiction: The Role of Loneliness and Psychological Distress

A study of 932 participants finds that JOMO (Joy of Missing Out) is negatively associated with social media addiction by reducing loneliness and psychological distress — suggesting JOMO may help people find healthier balance between online and offline life.

Source: Psychological Reports / SAGE Journals (2025)

Anxiety

Social Media and Teen Anxiety

Harvard Graduate School of Education explores the complex link between social media and teen anxiety — including FOMO, social comparison, and digital stressors — with practical strategies for parents to support their teens.

Source: Harvard Graduate School of Education (Leah Shafer, 2017)

Anxiety

Embracing JOMO: Finding Joy in Missing Out

JOMO (Joy of Missing Out) encourages unplugging from digital life, embracing solitude, and finding satisfaction in the present moment — as a healthy antidote to FOMO and social media-driven anxiety.

Source: Positive Psychology (Jo Nash, Ph.D.)

General

Anxiety Canada: CBT 101

The most accessible Canadian guide to understanding and applying CBT principles.

Source: Anxiety Canada

General

CAMH: About DBT

A clinical overview of how DBT is structured, including the four modules of skills training.

Source: CAMH

General

OCD North: ERP Guide

A specialized Canadian clinic resource explaining the mechanics of Exposure and Response Prevention.

Source: OCD North

General

CPA: Effectiveness of CBT

A professional fact sheet detailing the evidence base for CBT in treating Canadian patients.

Source: Canadian Psychological Association

General

DBT House (Ontario)

A resource hub for intensive DBT programs and skills groups aligned with Canadian standards.

Source: DBT House

General

International OCD Foundation (Canada)

The primary resource Canadian specialists use to guide ERP protocols.

Source: IOCDF

General

MindShift CBT App

A free, evidence-based Canadian app that puts CBT tools directly into the user's hands.

Source: Anxiety Canada

General

Broadleaf Health (DBT)

An Ontario-based clinic providing research-informed DBT and CBT education.

Source: Broadleaf Health

General

Gateway OCD: ERP Info

Detailed breakdown of the 'hierarchy of fears' used in ERP treatment plans.

Source: Gateway OCD

General

CPA: Mindfulness Fact Sheet

Explains the 'Dialectical' (mindfulness) component used in DBT and modern CBT.

Source: Canadian Psychological Association

General

Ontario Structured Psychotherapy

A government program providing free, evidence-based CBT to Ontario residents.

Source: Government of Ontario

General

University of Waterloo CBT Clinic

Leading Canadian research site for the development and application of CBT.

Source: University of Waterloo

General

The Sashbear Foundation

A Canadian non-profit focused on making DBT skills accessible to families and individuals.

Source: Sashbear

General

Sunnybrook OCD Information

Clinical resources from Toronto's Sunnybrook hospital on ERP for treatment-resistant OCD.

Source: Sunnybrook

General

Psychology Foundation: CBT

Offers community-based resources for implementing CBT in daily stress management.

Source: Psychology Foundation

General

AbilitiCBT (Telus Health)

A digital CBT platform widely used and funded by various Canadian provincial health plans.

Source: Telus Health

General

Workman Arts (DBT & Art)

A unique Toronto perspective on using DBT skills within creative and recovery communities.

Source: Workman Arts

General

Frederick W. Thompson Centre

Canada's first residential centre for OCD, specializing exclusively in high-intensity ERP.

Source: Sunnybrook

General

McMaster University: CBTm

'CBTm' (CBT Mindfulness) resources developed to improve mental health literacy in Canada.

Source: McMaster University

General

Wellness Together: CBT Hub

A federal portal offering modules for self-guided CBT for all Canadians.

Source: Wellness Together Canada

General

Contamination OCD – In-Vivo ERP

Direct, physical exposure to "dirty" triggers while stopping all cleaning rituals.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Harm OCD – Imaginal Exposure

Writing "script" narratives of feared scenarios to habituate to the intrusive thoughts.

Source: OCD Subtype-Specific Therapy Approaches

General

Scrupulosity OCD – Values-Based ACT

Integrating religious values while stopping rituals that treat God/Morality like a threat.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Checking OCD – Response Delay

Gradually increasing the time between the "urge" to check and the actual action.

Source: OCD Subtype-Specific Therapy Approaches

Relationships

Relationship OCD – Mindfulness/ACT

Learning to "defuse" from thoughts of doubt rather than asking a partner for reassurance.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Pure-O (Mental OCD) – Inference-Based CBT (I-CBT)

Targeting the "inferential confusion" where an individual confuses a possibility with reality.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Symmetry/Order OCD – Breaking the Pattern

Purposely disorganizing items to build tolerance for the "not-just-right" feeling.

Source: OCD Subtype-Specific Therapy Approaches

Families

Postpartum OCD – Specialized ERP

Helping mothers face fears about the baby's safety without using avoidance or checking.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Existential OCD – Acceptance (ACT)

Accepting that some questions (life/death) have no answers and ending the rumination.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Sexual Orientation OCD – Non-Reassurance ERP

Facing the doubt of "What if I am...?" without looking for proof or checking attractions.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Sensorimotor OCD – Passive Observation

Shifting focus away from bodily functions (breath/pulse) through targeted distraction.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

False Memory OCD – Uncertainty Training

Practicing saying "I might have done it, I might not" instead of mentally replaying events.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Hit and Run OCD – Driving Exposures

Driving over bumps without stopping or returning to the scene to "check" for bodies.

Source: OCD Subtype-Specific Therapy Approaches

General

Hoarding OCD – Skill-Based CBT

Focuses on organizational skills and processing the intense grief of discarding items.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Pedophilia OCD (P-OCD) – Ego-Dystonic ERP

Building tolerance for intrusive thoughts by recognizing they are the opposite of one's desires.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Magical Thinking OCD – Socratic Questioning

Using logic to disconnect a "neutral" action from a "catastrophic" feared outcome.

Source: OCD Subtype-Specific Therapy Approaches

Trauma

Mental Contamination OCD – Cognitive Review

Addressing "internal" dirtiness through cognitive restructuring of past trauma or shame.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Suicidal OCD – Risk Assessment ERP

Differentiating between "fear of impulse" and "desire for death" during exposure.

Source: OCD Subtype-Specific Therapy Approaches

Anxiety

Severe/Refractory OCD – Intensive ERP

Daily, multi-hour ERP sessions for subtypes that don't respond to weekly therapy.

Source: OCD Subtype-Specific Therapy Approaches

General

OCD + Tics – Habit Reversal Training (HRT)

Integrating tic-management skills with ERP when movements and obsessions overlap.

Source: OCD Subtype-Specific Therapy Approaches