hadishaheed1234/Mistral-psychology-dataset huggingface dataset:
Question: Why do I need to keep informed?

Answer: It may be tempting to try to block out the world altogether to avoid bad news, but it's important to keep yourself informed. We all have to step up during a pandemic because we all have a part to play in reducing the spread of the virus. It's important that you know what must be done and how you should do it. This is important for the health of your neighbours and your own mental health, and taking action can help counter difficult feelings like hopelessness and despair. 
 One study from people in China found that people who had reliable up-to-date information about the coronavirus and COVID-19 illness and accurate instructions on how they should act (such as instructions around hand-washing and wearing a mask) felt more resilient and felt better able to handle the virus. People who received good, accurate information reported lower levels of stress, anxiety, and depression. This research is available for free at www.mdpi.com/1660-4601/17/5/1729. 
 Of course, it's okay to set limits. Staying informed does not mean that you have to follow the news all day. Check in a few times a day, sticking to trusted sources and media outlets. While social media can be a great way to keep in touch with family and friends, social media can also amplify bad advice, vague or untrue stories, and other unhelpful information. Be sure to use good critical thinking skills.
Question: How can I take care of my physical health?

Answer: Taking care of your physical health is also good for your mental health. It's more important than ever to keep yourself healthy. 
 Try to eat as well as you can. It may be easier to reach for unhealthier comfort foods and snacks while you spend more time at home, but try to keep a balanced approach. When you stock up on groceries, don’t ignore fresh fruit and vegetables—we still have everything we need to prepare food. Now that we're advised to limit the amount of time we spend in public spaces like grocery stores, this is a great time to try out new fruits and vegetables that keep at home for longer periods of time. 
 If it's safer for you to stay home or you are in self-isolation, reach out for help. Many grocery stores and meal prep services offer safe, no-contact delivery. You can also ask family or friends to bring you groceries, or look for local COVID-19 support groups on social media. It's safest if others leave food and other supplies outside of your door to avoid spreading the virus. 
 Exercise is an important part of mental health and well-being, stress management, and health sleep. However, it's something that many people give up when they start to feel stressed or overwhelmed. 
 If it's safe for you to do so, spend time outside. You should still avoid busy areas or groups and stay at least two metres away from others, but there is no reason to avoid walks, runs, or other safe outdoor activities. (Note that some municipalities, BC Parks, and Parks Canada have restricted some outdoor spaces to reduce crowds, so check the status of your local parks or trails and respect closures—they're just keeping everyone safe.) 
 If you prefer to exercise indoors, you can also find many different exercises classes online. You can try yoga, follow a barre class, work on your cardio, pick up a new dumbbell routine, and keep up with Crossfit WODs from the comfort of your living room. Look for no-equipment exercise routines or classes if you don't already have equipment. 
 Poor sleep can make even simple problems feel a lot worse than they really are. Poor sleep can affect your mood, your outlook, and your patience. Unfortunately, stress and anxiety can really take a toll on your sleep. If you're having a hard time sleeping, be proactive and practice healthy sleep habits. For more, check out Wellness Module 6: Getting a Good Night's Sleep at www.heretohelp.bc.ca/wellness-module/wellness-module-6-getting-a-good-nights-sleep. 
 If you have other health problems like a chronic illness, check in with your doctor or health care team to see if you need to take any additional measures or precautions. Remember to plan ahead and do what you can to keep prescription or over-the-counter medications, medical supplies, supplements, or other health needs on hand.
Question: How can I use distraction to manage difficult thoughts or feelings?

Answer: Distraction is a very valid tool to help you cope when everything feels overwhelming or when you feel lonely or isolated. 
 If you don't have a lot of energy or focus right now, try low-effort distractions like watching TV, browsing Youtube, listening to a podcast or audiobook, playing a game on your phone, reading an easy book or magazine, or working on a simple art project. 
 If you have more energy and focus, give yourself a to-do list every day: you can clean and take care of projects around your home, work on hobbies, connect with family or friends, read a new book and catch up on your favourite TV shows. You can find interesting opportunities to take online courses from universities all over the world through MOOCs and other online learning platforms, you can learn a new language online or through apps, and you can learn new hobbies and activities. As more people have to practice social distancing or self-isolation, people are finding creative ways to bring the world into their homes: you can tour museums and art galleries, Skype with a scientist, watch animals at zoos and nature preserves, and more. 
 When normal schedules are disrupted, it's easy to fall into unhelpful habits. Look for ways to keep yourself on track with healthier habits. You could set yourself goals every day or turn activities into a fun competition with friends or family—whoever takes the most language classes wins! 
 Many communities are using social media platforms like Facebook to organize support and help for neighbours. If you are healthy and it's safe to do so, you can sign up to walk dogs, pick up groceries and household supplies, and help others who can't go out at the moment. This can be a great way to make new connections in your area, and helping others is good for your own mental health. Just be sure to follow good hygiene practices and physical distancing—your own health is important.
Question: How can I reframe the situation and find more balanced perspectives?

Answer: How you think about something impacts your feelings and your behaviours. 
 When we feel stressed out, angry, or fearful, it's hard to look at the situation realistically and see all of the options we have. (Remember: we all control our own actions and reactions, no matter what's going on in the world. We can call do something about this pandemic.) 
 People often overestimate the negative parts—their own feelings, their own abilities to manage a difficult situation, or the situation itself—and underestimate positive parts—their own abilities to care for themselves and loved ones, their support networks, and opportunities. 
 How does the thought "We're never going to make it through this!" make you feel? It likely doesn't feel good—and it isn't even true. 
 Challenging negative, unhelpful thoughts can improve your mood, validate your ability to get through this, and help you see new options or opportunities to stay well. 
 Stop and notice thoughts that come up. How do they make you feel? Do your thoughts seem realistic if you look at the situation more objectively? How can you reframe the thought to make it more productive or hopeful? Can you find any positive aspects or think of new ways to approach the situation? 
 Here are a few example: 
 "I'm so mad that my event was cancelled! This sucks!" 
 "I know this is the safer option for everyone. When it's rescheduled, I'll enjoy it more because I won't have to worry about getting sick or spreading the illness." 
 "I hate spending so much time at home. This is so boring." 
 "I'm doing my part to keep my neighbours safe. It's worth it because it keeps people healthy." 
 "I'm having a hard time getting used to my new schedule. This is so frustrating." 
 "I'll get used to this soon, just like I adapted the last time I had to change my schedule. Now that I'm home more, I'll have more time to finish the projects I haven't touched in months and I'm excited to see the end results. 
 "I'm really scared and I don't know what to do. I feel so overwhelmed right now." 
 "It makes sense that I feel scared—people are getting sick and we don't know when things will go back to normal. But there are a lot of things I can do to keep healthy, and I'm going to do some research so I can do my best. When I focus on the things I can do, everything feels more manageable." 
 "We're going to be stuck inside forever. I'm already sick of this." 
 "I understand that it will take some time to manage COVID-19, and I trust that health care professionals and scientists are working as fast as they can. I know this will end eventually and life will go back to normal." 
 The goal is not to ignore the bad or uncomfortable parts of the situation or deny that there's a problem. Instead, this exercise can help you understand the situation more realistically and see the parts that you can control right now.
Question: How can I find a doctor, psychiatrist, psychologist, or counsellor?

Answer: To find a family doctor (general physician), visit the College of Physicians and Surgeons of BC to use their Find a Physician tool. You can also see a family doctor at a local walk-in clinic, though it’s helpful to find a regular doctor if you have ongoing care needs. You can also find a psychiatrist through the College of Physicians and Surgeons of BC. Be aware that you almost always need a doctor’s referral to see a psychiatrist. 
 You can find a registered psychologist through the BC Psychological Association and the College of Psychologists of BC. 
 To find a clinical counsellor, visit the BC Association of Clinical Counsellors. 
 For more on the differences between these service providers, see the article The Right Path for You: Finding your way to and through services in BC from the Finding the Right Help – Navigating the System issue of Visions Journal.
Question: How can I find a support group?

Answer: Support groups are a way for people with a common experience to help each other and learn from each other. There are support groups for people with any experience of mental illness, support groups for people with a specific diagnosis, support groups for family members and friends, and more. 
 Support groups are offered by community organizations, mental health service providers, schools, campuses, and support agencies. Here are some general resources to help you find a mental health or substance use related support group in BC: 
 Talk to your mental health care provider. They might be able to make recommendations. 
 The Mood Disorders Association of BC offers a network of peer support groups around the province for people who experience mental illnesses like mood disorders or post-traumatic stress disorder. They also have groups for family and friends. Groups are drop-in. 
 Many Canadian Mental Health Association branches offer support services, including support groups. If your local branch doesn’t have their own program, they can recommend other services in your community. 
 The BC Schizophrenia Society maintains a directory of support groups and other regular events for family members of people with a mental illness. 
 For groups related to alcohol or drug use, call the Alcohol and Drug Information Referral Service at 1-800-663-1441 or 604-660-9382 in the Lower Mainland. 
 For groups in the Lower Mainland, search the Red Book Online. 
 If you are at school or on campus, talk to a school counsellor or your campus’ health and wellness office. 
 For online support, see some suggestions at www.heretohelp.bc.ca/discuss. This can be particularly useful if you don’t have a group in your community or have trouble getting to an in-person group. 
 In order to benefit the most from a support group, you need to feel safe enough to share your experiences and thoughts, and you need to feel comfortable supporting others. It can be helpful to contact the group facilitator or organizer ahead of time to see if a particular group might be a good fit for you. We have a checklist to help you evaluate support groups—including when it might be time to leave one. 
 Sometimes a group just doesn’t work for you, and that’s okay. If you feel comfortable, you can try talking to the facilitator to see if they can recommend another group that you can try.
Question: Where can I find child and youth mental health services?

Answer: To find help for a child or youth, you can: 
 Encourage your child to talk to a teacher or school counsellor 
 Talk to your family doctor or pediatrician, or go to a walk-in clinic 
 Contact your local Child & Youth Mental Health office on one of their walk-in days 
 Use Kelty Mental Health’s Help Finder Tool to find specific services and providers 
 Contact the Institute of Families for Child and Youth Mental Health’s Youth-in-Residence or Parent-in-Residence for guidance, information, and support. Youth-in-Residence and Parents-in-Residence are located around the province. If you don’t have one in your community, a Parent- or Youth-in-Residence at the Kelty Mental Health Resource Centre can help you by phone or email 
 Visit www.familysmart.ca for information and resources on child and youth mental health 
 For young people ages 12-24, visit foundrybc.ca to see if there is a Foundry Centre in your area. Foundry offers easy-to-access mental health care, physical health care, social services, and support out of one office.
Question: Where can older adults find help for mental health concerns?

Answer: Mental health concerns are a serious concern at any age, and everyone deserves help and support. If you’re concerned about your mental health, you can: 
 Talk to your family doctor or go to a walk-in clinic 
 Call the Mental Health Support Line at 310-6789 (no area code) for information about services in your area 
 Find your local mental health centre or program at www.gov.bc.ca/mentalhealth (you may need a doctor’s referral to access some programs) 
 Find your local Canadian Mental Health Association branch at www.cmha.bc.ca and ask for information about local services 
 Contact a local senior’s support organization or group and ask for advice. You can search for organizations at www.bc211.ca 
 For general information about senior’s mental health: 
 Find resources from the Canadian Coalition for Seniors' Mental Health at www.ccsmh.ca 
 Find info sheets in the Seniors and Depression Series at www.heretohelp.bc.ca/factsheet/seniors-and-depression-series 
 If you are concerned about a loved one: 
 Be honest about your concerns, like changes you’ve noticed or problems that have come up 
 Give your loved one a chance to talk about their perspectives. They may have a different take on the problem or have different priorities in their health care 
 Be patient—it will probably take more than one conversation 
 Whenever possible, aim for cooperation. Focus on finding an action or solution that everyone can agree on 
 Remember that asking for help is hard for many of us, and it can be even harder as people’s roles and abilities change. If your loved one isn’t willing to talk about their experiences with you right away, offer alternatives like the BC Mental Health Support Line (310-6789—no area code needed), the Seniors Distress Line (604-872-1234) or a local seniors support organization (search for organizations at www.bc211.ca) 
 Seek support to manage your expectations and your own well-being. It can be very stressful to see a loved one experience health problems. But adults who can care for themselves and aren’t at risk of harm are free to make their own choices—and that includes refusing help
Question: Where can I find self-help materials for anxiety?

Answer: Self-help resources are not a substitute for diagnosis or treatment. If you have concerns about low mood, it’s best to talk to your doctor first and rule out physical causes for your symptoms. However, once you’ve checked in with your doctor, self-help materials can be a great way to learn more about anxiety and practice different skills at your own pace or in between treatment sessions. Here are some resources to check out: 
 Anxiety Canada has self-help resources, toolkits, worksheets, and videos on anxiety and anxiety disorders for children and their parents, teens, adults, expecting and new moms at www.anxietycanada.com. Their MindShift app teaches skills to help users manage anxiety, relax, and live well. Although designed for teens and young adults, other adults can also benefit from it. 
 Kelty Mental Health Resource Centre has a list of recommended websites, toolkits, books, and other resources for children and for teens. 
 The BC Reproductive Mental Health Program of BC Mental Health and Substance Use Services has a self-management guide for women who experience anxiety during and after birth called Coping With Anxiety During Pregnancy and Following the Birth. 
 Moodjuice is a UK program that offers self-help and information on a number of mental health concerns, including their anxiety self-help guide. If you’d like help for a specific anxiety disorder, visit www.moodjuice.scot.nhs.uk to search for other guides. 
 There are many books and workbooks available to help people who experience anxiety problems. Talk to your mental health. Talk to your mental health care team for recommendations. There are bookstores that specialize in mental health and well-being materials, such as Odin Books in Vancouver. Within British Columbia, you may also borrow books for free from the Family Support and Resource Centre at BC Children’s and Women’s Hospitals. They have many self-help and reference materials on depression for women and their partners, for parents, and for children and youth. 
 If you’d like self-help materials with a bit of extra support from a person, Bounce Back: Reclaim Your Health is a guided self-help program for British Columbians who experience mild to moderate low mood or anxiety. You can get a DVD of tips to help you recognize and manage symptoms of anxiety, or you can learn more in-depth skills in a series of workbooks you complete at home. You work with a trained coach from the Canadian Mental Health Association who will offer support and advice by telephone or video conference. Bounce Back is free with a doctor’s referral. For more information, visit www.bouncebackbc.ca. If you want to access the Bounce Back materials without a coach or referral, you can do that online in BC at www.bouncebackonline.ca.
Question: When is substance use a problem? Where can I go for help?

Answer: Each person has a different relationship with substances like alcohol and other drugs, and people use substances for different reasons. What’s beneficial for some may cause problems for others, or for the same person in different situations. 
 To learn more about substance use, check out Understanding Substance Use: A health promotion perspective. For more on supporting someone else, a useful resource is Helping People who Use Substances: A health promotion perspective. 
 To help you think about your relationship with substance, You and Substance Use: Stuff to think about...and ways to make changes is a great workbook. Another series, Making Healthier Choices about Substance Use: Tips for cutting back or quitting, has a lot of useful tips and resources if you want to change the way you use alcohol, marijuana, medications, methamphetamine, and tobacco. 
 If you or someone you care about needs more help, contact the Alcohol and Drug Information Referral Service to find support in your area. To get help anywhere in BC, call 1-800-663-1441. In Greater Vancouver, call 604-660-9382. 
 To learn more about substance use, visit the Centre for Addictions Research of BC.
Question: Where can I find free or low-cost counselling?

Answer: Mental health services like counselling or therapy may be covered by your BC Medical Services Plan (MSP) when you access the service through a hospital or mental health clinic. Find your local health authority to learn more about counselling services in your area. HealthLink BC’s Find Services tool and Locator app can also help you find services. You often need a doctor’s referral to access these types of programs. 
 Without a doctor’s referral, you need to access care through the private system, which is not funded by the government. Private mental health services can be expensive. This can be a real barrier to finding good care. While there is no simple answer, there are several different places you can look: 
 If you have health benefits at work, ask about your coverage. Some plans will cover a certain number of private counselling or therapy sessions. In addition, a workplace Employee/Family Assistance Plan may offer some services or may refer you to community services. 
 Some psychologists, clinical counsellors, or other service providers may offer a sliding scale, which means that their costs are based on your income. Try contacting service providers directly to ask if they offer a sliding scale. One private clinic in Vancouver has a good list of lower-cost counselling options in the Vancouver area. For those outside of the Lower Mainland, you can still look at this list and see if any similar organizations might be in your community. 
 Contact a mental health organization like Anxiety Canada, the Canadian Mental Health Association, BC Schizophrenia Society, Institute of Families for Child and Youth Mental Health, Mood Disorders Association of BC, or Jessie’s Legacy. They may offer services in your area, or they may have local connections that they can refer you to. 
 You can also email us and we’ll try and give you some recommendations for your community.
Question: Can I get help paying for prescription medications?

Answer: BC PharmaCare covers the cost of some medications through Plan G, the Psychiatric Medications Plan, for people who need a medication to be well but cannot afford them. Your doctor or nurse practitioner must apply for your coverage on your behalf. Coverage usually lasts for one year, and then you can reapply if needed. Talk to your care team if you’re interested in Plan G.
Question: How can I pay for mental health care?

Answer: Mental health services provided through the government-run (‘public’) system, like services you receive through your local mental health centre or team, an outpatient psychiatry at a hospital are most often completely covered by MSP. As long as you are eligible for MSP, you won’t have to pay to see someone. 
 For mental health services that aren’t covered by MSP, such as psychotherapy or counselling with a private practitioner, you will have to cover the costs yourself. It’s no secret that these services can be expensive, but you may be able to offset the costs through: 
 Extended health coverage from your own or an immediate family member’s workplace benefits 
 Employee (Family) Assistance Program from your own or an immediate family member’s workplace benefits 
 For students, school or campus mental health services 
 For Indigenous community members, services offered through your Band, Friendship Centre, Indigenous support organization, or the First Nations Health Authority 
 Cultural or faith communities may offer some mental health services 
 You may be able to claim some larger costs related to treatment of a mental health condition on your income tax return under health expenses 
 Some providers offer lower-cost services or a sliding scale, usually based on your income. Email us with your location and our information and referrals team can help you look for options in your area. 
 If costs are a barrier to health care, talk to your doctor to see if there are any services in the public health system (covered by MSP) that may be a good fit for you. You can also called the Mental Health Support Line at 310-6789 (no area code) for more information on local mental health services.