The Matrix HealthCompassionate, evidence-based mental health care
Virtual psychiatric medication management plus practical self-care resources — supporting you between visits.
In crisis? If you or someone you know is in immediate danger, call 9-1-1 or the Canada Suicide Crisis Helpline at 9-8-8.
Daily strategies
Small, consistent habits build durable resilience.
Move your body daily
30 minutes of moderate activity has antidepressant effects comparable to medication for mild-to-moderate depression.
Prioritize sleep
Consistent wake time, morning light, and screen curfew. Poor sleep amplifies anxiety and low mood.
Limit alcohol and cannabis
Both worsen anxiety and depression and interact with most psychiatric medications.
Stay connected
Schedule one social touchpoint per day, even brief. Isolation is a known relapse trigger.
Practice grounding
Box breathing, 5-4-3-2-1 senses, or cold water on the face during acute anxiety spikes.
Notice early warning signs
Track sleep, appetite, energy, and motivation weekly. Reach out to your clinician early.
Crisis support
If you're in crisis, please reach out — help is available right now.
9-8-8 Suicide Crisis Helpline (Canada)
Call or text 9-8-8 — 24/7, free, confidential.
Talk Suicide Canada
1-833-456-4566 — 24/7
Kids Help Phone
1-800-668-6868 or text CONNECT to 686868
Hope for Wellness (Indigenous)
1-855-242-3310 — 24/7, multiple languages