you have just taken the first step to getting better

And we’ll be with you for all the steps to come.

Choose your workshop


Self-management workshop -Anxiety, Depression, Bipolarity, Self-esteem, Workplace balance

 

362 842

people have been
supported by Relief
since its inception

15 421

people have participated
in our workshops

98 %

of participants in our workshops
feel better equipped

  

we understand you
we know you’ve had enough

 

We don’t yet know what exactly you are going through and what brings you here.

  • You may be living with anxiety, depression or bipolarity (with a diagnostic or not).

  • You may have been supported by a psychologist... or you may have been waiting for one for the past 2 years (it can definitely be a long wait!).


But we know that you’ve had enough. You are sick and tired, to say the least.

Imagine if you knew what to do when things aren’t going well—and more importantly, before things aren’t going well—to reduce your symptoms, avoid relapse and improve your well-being.

This is nothing short of life-changing. Literally. Obviously, we are not talking about a miracle cure. Instead, we give you the tools to adopt everyday behaviours that make all the difference.

You will gradually see the changes take shape before your eyes, while being supported by mental health professionals.

Choose your workshop

we offer you more than a workshop

Ateliers d'autogestion - Plateforme en ligne

Each workshop includes*:

  • A diverse, personalized toolbox
  • 10 to 12 explanatory capsules
  • 15 complementary resources
  • 20 to 40 hands-on exercises
  • One-year access to the platform
  • Computer and mobile access
  • Certificate of participation

*The number of included items vary according to the workshop.


Plus a bonus:

  • Support after the workshops with our exclusive Living+ Service (valid for 1 year) depending on the chosen workshop


from $555 CAD / workshop

A workshop lasts 10 to 12 weeks, which equates to $55 CAD per week.
The total amount is payable in one installment.

Choose your workshop

 

 

Témoignages - Santé mentale

" Today, I feel better equipped to face the challenges that will come my way. I feel stronger and more confident in my abilities. In the beginning, I saw myself as an illness and now I know the difference between the illness and me. I’ve gone back to working part-time and my challenge has been to listen to myself and to apply the lifestyle guidelines I set for myself in order to stay in balance. It’s going really well and I’m proud and happy about this. "

- Martine Maisonneuve, participant in the Living with Bipolarity workshop

 

choose among our 5 workshops
according to what you are experiencing

 
atelier-anxiete  living with anxiety

vivre avec l'anxiété

topics addressed

  • Better understanding and observing yourself and your anxiety
  • Identifying your anxiety triggers and maintenance factors
  • Learning anxiety reduction techniques
  • Understanding the role of avoidance and exposure
  • Understanding the concept of acceptance and taking action
  • Addressing the filters of our perceptions and how they influence anxiety
  • Reflecting on the relationships between the self, anxiety and others
  • Regaining power over your situation and your anxiety
length:  10 weeks (2.5 hours per week) 
standard rate: 555 $ per workshop
reduced rate: see our workshop terms

Sign up

do you still have questions?

Book your 15 mins appointment to ask one of our mental health workers
Available Monday to Friday, from 9 a.m. to 5 p.m.

upcoming workshops

  • Wednesday from 6:30 p.m. to 9 p.m. from October 12 to December 21 (virtual)
  • Wednesday from 6:30 p.m. to 9 p.m. from February 15 to April 26 (virtual)
 
atelier-depression   living with depression

vivre avec la dépression

topics addressed

    • Developing a deeper knowledge and observation of yourself, your depression and your warning signs
    • Learning more about available resources in order to make better use of them
    • Understanding, accepting and influencing your emotions
    • Receiving support from others
    • Finding your anchors
    • Reconsidering your lifestyle habits
    • Addressing the filters of perceptions and how they influence mood
    • Learning to relieve tension and better manage stress
    • Adjusting at work

 

length: 10 weeks (2.5 hours per week)
standard rate: 555 $ per workshop
reduced rate:  see our workshop terms

Sign up

do you still have questions?

Book your 15 mins appointment to ask one of our mental health workers
Available Monday to Friday, from 9 a.m. to 5 p.m.

upcoming workshops

  • Coming soon
 
atelier-bipolarite  living with bipolarity

vivre avec la bipolarité

topics addressed

    • Developing a deeper knowledge and observation of yourself, your bipolarity and your warning signs
    • Learning more about available resources in order to make better use of them
    • Reflecting on your lifestyle habits and how they influence mood
    • Better understanding your emotions and finding ways to channel them better
    • Fostering healthy interpersonal relationships
    • Understanding the importance of and receiving social support
    • Drawing up a self-management plan
length: 12 weeks (2.5 hours per week)
standard rate: 655 $ per workshop
reduced rate: see our workshop terms

Sign up

do you still have questions?

Book your 15 mins appointment to ask one of our mental health workers
Available Monday to Friday, from 9 a.m. to 5 p.m.

upcoming workshops

  • Comming soon
 
 
atelier-estime-de-doi  living with a better self-esteem

Vivre avec une meilleure estime de soi

topics addressed

    • Considering self-esteem as multidimensional
    • Developing deeper self-knowledge and self-observation
    • Focusing on perceptions and how they are shaped by, and in turn influence, self-esteem
    • Exploring your emotions, better understanding the role they play, and managing them better
    • Considering self-esteem in interpersonal relationships
    • Working toward healthier assertiveness
    • Determining actions according to your life priorities
length: 10 weeks (2.5 hours per week)
standard rate: 555 $ per workshop
reduced rate: see our workshop terms

Sign up

do you still have questions?

Book your 15 mins appointment to ask one of our mental health workers
Available Monday to Friday, from 9 a.m. to 5 p.m.

upcoming workshops

  • Coming soon
 
 
atelier-equilibre  living with a better workplace balance

vivre avec un meilleur équilibre au travail

topics addressed

    • Defining what work represents for you and developing a realistic view of it
    • Understanding the different manifestations of anxiety, depression or bipolarity in the workplace
    • Recognizing your warning signs at work
    • Pinpointing your functional cycles
    • Recognizing the influence of your perceptions so that you can work on modifying them
    • Better managing your stress at work
    • Addressing disclosure and accommodation issues
    • Better understanding and managing medical leaves of absences and concerns about going back to work
    • Facilitating your return to work
length: 10 weeks (2.5 hours per week)
standard rate: 555 $ per workshop
reduced rate: see our workshop terms

Sign up

do you still have questions?

Book your 15 mins appointment to ask one of our mental health workers
Available Monday to Friday, from 9 a.m. to 5 p.m.

upcoming workshops

  • Comming soon

  


it’s time to take care of yourself

With us by your side.
Because no, you don’t have
to go through it alone.

Register

frequently asked questions

 
what are the costs of a self-management workshop?

There are two rate categories: a regular rate and a reduced rate for low-income individuals.

standard rate

workshop
total
Living with anxiety (10 weeks) 555 $
Living with depression (10 weeks) 555 $
Living with bipolarity (12 weeks) 655 $
Living with a better self-esteem (10 weeks) 555 $
Living with a better balance at work (10 weeks)

555 $


*As soon as you register for a self-management workshop, you automatically become a Relief's member for one year. 

**These prices will be in effect until December 31, 2022, and applicable from sessions starting in January 2022.

reduced price

A limited number of spaces are offered at a reduced rate, based on the income criteria below:

workshop
total
For individuals on social assistance 50 $
For other low-income individuals 150 $


*The workshop is payable in a single payment.
**As soon as you register for a self-management workshop, you automatically become a Relief's member.
 

 
are workshops covered by insurers?

We encourage you to submit the following letter explaining the chosen workshop (please see below) to your insurer to validate the eligibility of our workshops in your coverage. 

 
what are the eligible criteria for people with low incomes?

The number of places at a reduced rate is offered according to the order of arrival and the number of reduced rate spot available. Check out the eligibility criteria below:

eligibility criteria

  1. To give other individuals a chance to access this opportunity, you may not have previously benefited from a space at a reduced rate.
  2. You must have an annual income of $25,000 or less before taxes. This refers to individual income (not joint income if your marital status is married or common-law partner).
  3. You must provide a document attesting to your financial situation (last record of employment, last statement of social assistance benefits, loans and bursaries statement, last notice of assessment, etc.).
  4. You must reside in Canada (proof of residence required).

*Please note that reduced rate is not guaranteed. 


Please note that spaces at the reduce rate have all been distributed for the fall 2022 session (message valid as of June 17, 2022). Please come back in fall for the winter 2023 session registration.

 
is a low-income individual guaranteed a spot at a reduced rate?

Unfortunately, there is no guarantee, since the number of discounted spaces is limited. Spaces are assigned in chronological order of receipt of registration applications, based on the eligibility criteria. Rest assured that we do our utmost to make our workshops as affordable as possible given our circumstances.

 
what are the payment terms?

Registration fees for a self-management workshop are payable when you complete the registration form, by credit card, Visa Debit and Mastercard Debit. No sales tax applies.

Would you like to know more about the cancellation and refund terms and conditions? Consult our  policy.

Need help choosing a workshop?
Give us a call! 1 866 738-4873 

 
when will I receive my receipt to request reimbursement from my insurer?

We will send you a receipt by email for a claim after your second week of participation in the workshop. Please note that our workshops are not eligible for the medical expense tax credit under the Income Tax Act.

 
how do I cancel or request a refund for my participation in a self-management workshop?

cancellation of a workshop by Relief

Relief reserves the right to cancel a self-management workshop if the minimum number of participants is not reached. Registered participants will receive a full refund. In such case, the organizers will inform the registered participants by phone or email.

cancellation of a registration by a participant

If a participant wishes to cancel their registration, the person is invited to consult the terms of our cancellation and refund policy.

 
why do the workshops cost money?

The workshops are entirely self-funded, as there is no outside financial assistance to provide this service. However, thanks to private individual and corporate donations, we are able to offer a limited number of spaces at a reduced rate.

 
what is self-management?

Self-management refers to taking action to regain control over our mental health through daily behaviours that diminish symptoms, help prevent relapses and improve well-being.

A self-management approach does not replace conventional treatment, but can be a very effective complement to psychotherapy and pharmacotherapy.

 
what does a self-management workshop actually consist of?

A self-management workshop is a group-based psychoeducational intervention. Each workshop is composed of 10 to 15 participants and lasts 10 to 12 weeks, with a 2.5-hour meeting each week. 
 
Participants complete exercises and reflections at home, engage in group discussions in the workshop and have access to resources (organized by topic).

 
who are the self-management workshops for?
  • Anyone 18 years of age or older living with anxiety, depression or bipolarity. No diagnosis is required, except for the Living with Bipolarity workshop. 
  • The intensity of symptoms can vary widely, from mild to severe. 
  • To participate, an individual must find that the signs and manifestations of their anxiety, depression or bipolarity sufficiently affect their well-being and functioning to justify spending a total of 25 hours in a group workshop. 
 
do the workshops replace psychotherapy and pharmacotherapy (medication)?

No, they are complementary.

Our self-management workshops should be seen as another step on the path to mental health. They do not replace psychotherapy or pharmacotherapy (medication).

 
do you have to have received a diagnosis to participate in the workshops?

It is not necessary to have received a diagnosis to participate in our workshops, with the exception of our Living with Bipolarity workshop.

 
how many participants are there per group?

Each workshop includes 10 to 15 participants and two facilitators.

 
do you have another question?

 

icone-intervenant
discuss with a mental health worker

15 minutes 
By appointment
Monday to Friday, 
9 a.m. to 5 p.m.

Book

icone-mail
email us


relief@relief.ca
Monday to Friday,
9 a.m. to 5 p.m.

Write 

icone-chat
write to us on Messenger


Facebook - Messenger
Monday to Friday, 
9 a.m. to 5 p.m.

Chat with us

icone-telephone
call Relief


1 866 738-4873
Monday to Friday, 
9 a.m. to 5 p.m.

Call now 

 

 

" It exceeded my expectations. I was very reluctant to attend the workshops and in the end it was very helpful. I’m now better equipped to cope with my anxiety. "

- Participant in the Living with Anxiety workshop

Témoignages de bipolarité

 

ready to take the second step
to getting better?

Register now

 


 

find a workshop in your area

Relief offers online and in-person workshops in the Montreal area. But if you wish to participate in an in-person workshop in another region of Quebec, this is also possible thanks to our 60 partners across the province.

Find out if a workshop is available near you

facilitate a workshop

Are you from an organization that works with clients living with anxiety, depression or bipolarity? Are you interested in taking self-management support training to be able to facilitate one of our workshops?

Take a course

offer a workshop

Become a Relief partner and offer our self-management workshops to your clients living with anxiety or mood issues.

 

Become a partner