Addiction Mental Health Resources

Addiction

Jan 29

Below are some self-help resources to learn more about yourself. This is a curated list developed over years of practice that continues to evolve. We are excited to share some of these resources with you.

Disclaimer: Please use these resources thoughtfully and with caution and discretion. These resources are general suggestions and not all may be helpful or applicable to you. Self-help resources and support groups are not a substitute for professional assessment and treatment. *We are not personally invested in, nor stand to profit from, any of the recommendations provided.

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Addiction Recovery Resources

- ASAM Long Definition (2012)
- National Institute on Drug Abuse to learn more about how substances impact the brain. Their teen section and marijuana sections can be quite helpful.
- ‘The Untethered Soul’ by Michael Singer and the associated journal for those interested in a more holistic and spiritual take on Cognitive-Behavioural Principles.
- ‘Addictive Thinking’ by Abraham Twerski
- ‘In the Realm of Hungry Ghosts’ by Gabor Mate
- ‘Dopamine Nation’ by Anna Lembke and the associated workbook
- Article on the problems with social media use and how it can compare to nicotine as well as an article on ‘Doom Scrolling’
- And see more recommendations in all categories here
- Melody Beattie: ‘Codependent No More,’‘The Codependent No More Workbook‘, ‘The New Codependency,’ and Daily meditations. She also has many other books that can be helpful in learning more about your relationship patterns.
- Patterns and Characteristics of Codependency
- ‘The Enabler’ by Angelyn Miller
- Article introducing 12-Step’s Codependents Anonymous
- Healing from Codependency article
- And see more recommendations on our Idea List here
- The SMART Recovery Toolbox for those struggling with substances and other problem behaviours.
- ‘Quit Like a Woman’ by Holly Whitaker and the associated workbook
- ‘Sober on a Drunk Planet’ by Sean Alexander
- ‘Breaking Free From Addictions’ by Jeffrey Simmons
- ‘How to Quit Drinking Without Willpower’ by Allen Carr
- ‘This Naked Mind’ by Annie Grace and boxset
- Take a Break by Rachel Hart-website, podcast and self-test
- ‘Undoing Drugs’ by Maia Szalavitz
- ‘Not Drinking Tonight’ by Amanda White and the associated workbook
- ‘Alcohol Explained’ by William Porter
- ‘Alcohol is Shit’ by Paul Churchill
- ‘Alcohol Lied to Me’ by Craig Porter
- ‘Intoxicating Lies’ by Meg Geisewite
- ‘New Pair of Glasses’ by Chuck C.
- ‘The Unexpected Joy of Being Sober’ by Catherine Gray
- ‘Drop the Rock’ by Alcoholics Anonymous
- Article on how to identify and support an alcoholic spouse
- And see more recommendations on our Idea List here
- ‘Overcoming Binge Eating’ by Dr. Christopher Fairburn
- ‘Intuitive Eating’ by Tribole and Resch
- This article provides a thorough overview of eating disorders
- Blog on Eating Disorder Recovery from Seven Health
- ‘Wasted: A Memoir of Anorexia’ by Marya Hornbacher
- ‘Getting Better Bite by Bite’ by Schwartz
- ‘Recovery and Wellness Workbook’ by Amy Woods
- ‘Binge Control’ by Cynthia Bulik
- ‘Sick Enough’ by Jennifer Gaudiani
- ‘How To Nourish Your Child Through An Eating Disorder’ by Casey Crosbie
- And see more recommendations on our Idea List here
- ‘Your Brain on Porn’ 5 part series on YouTube
- Patrick Carnes’ ‘Out of the Shadows’ and ‘Facing the Shadow’ workbook for sexual issues
- ‘Recovery Zone Volume 1’ and ‘Recovery Zone Volume 2’ by Patrick Carnes
- Paige Abbott, Registered Psychologist and Founder of Sana Psychological, has co-authored three books on Addiction: ‘Addiction is Addiction,’ ‘ the corresponding workbook and ‘Love, the Drug‘ about recovery.
- We also recommend people look into the 12-Step programs (and/or other forms of peer recovery support and connection).
- Here is a brief article introducing the premise of these programs. We would encourage you to do more reading and research before deciding on next steps of action. Here are some 12-Step programs that might be a fit:
- Alcoholics Anonymous-AA
- Narcotics Anonymous-NA
- Cocaine Anonymous-CA
- Gamblers Anonymous-GA
- Overeaters Anonymous (quiz to determine if this program is a fit for you)
- Anorexic and Bulimics Anonymous-ABA
- Food Addicts Anonymous-FAA
- Al-Anon (for family members and loved ones)
- Adult Children of Alcoholics and Dysfunctional Families-ACoA
- Sex and Love Addicts Anonymous-SLAA
- Sex Addicts Anonymous-SAA
- Sexaholics Anonymous-SA
- Codependents Anonymous-CoDA
- Emotions Anonymous-EA
- Workaholics Anonymous-WA
- SMART Recovery, and/or Recovery Dharma YYC for group support if you are struggling with any problem behaviour.
- We understand these groups may not be a fit for you, but some of the writings or materials may have an impact even if you do not pursue meetings.
- Worth Recovery podcast (for women in recovery)
- Canadian Podcast Sep 2022
- Stomp the Stigma ep. 11 speaking about Mental Health, being a Psychologist, and more!
- A 3 minute read article about Paige’s business, clientele and why she does what she does
- An article on Anxiety & Addiction by Sana Psychological on the blog Anxiety Gone
Reframe, I Am Sober, Quitzilla, Sober Tool, Monitoring Your Gambling and Urges (MYGU), Meeting Guide by AA, Everything AA, NA Meeting Search, Relay

Addiction Experts At SanaPsyc

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Paige Abbott, Founder and Registered Psychologist

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Current Wait List for New Clients. Please add yourself to the waitlist on Jane or by emailing paige@sanapsychological.com

Gemma Reynolds, Registered Provisional Psychologist

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Currently Accepting New Clients for addiction, OCD, anxiety, relationship, self-esteem and more for adults and youth 15+

Tamara Kreptul, Canadian Certified Counsellor

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Currently Accepting New Clients for kids, youth and adults navigating crises, addiction, relationship challenges, health issues, and more

From the Blog

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Navigating Body Image, Relapse Triggers, FOMO & More From Calgary Addiction Counselling Therapists

Summer is often portrayed as a carefree season but for many people, it can also bring a rise in emotional and behavioural vulnerabilities. As Calgary addiction counselling and mental health therapists, we regularly see how this time of year can intensify concerns related to body image, substance use, and the fear of missing out (FOMO), amongst other things including an increase in ADHD symptoms which we discussed in our last blog post.

With shifting routines, more social events, and increased exposure to appearance-focused messaging, summer can create pressure to “keep up” in ways that don’t always align with your well-being and current health priorities. In this blog, our Calgary Addiction Counselling Therapists explore how these challenges show up, share real-life inspired examples, and offer grounded strategies to help you navigate the season with yourself and healthy boundaries in mind.

Maintaining Balance This Summer: Tips from ADHD Counselling Calgary Therapists

Summer often brings a welcomed shift—longer days, more social opportunities, and a break from rigid routines. For some individuals living with ADHD, however, these seasonal changes can also disrupt structure, amplify symptoms, and make daily functioning more challenging. As ADHD counselling Calgary therapists, we often see how summer can subtly (or significantly) impact focus, emotional regulation, and overall well-being.

In this blog, our ADHD counselling Calgary therapists share insights on how summer affects ADHD symptoms, how to recognize changes in your functioning, and practical ways to support others and care for yourself during summer.

Setting Boundaries 101: Tips From Relationship & Couples Counselling Calgary Therapists

Boundaries are one of the most important—and often most misunderstood—parts of emotional and relational well-being. In therapy, conversations about boundaries come up every day, across all types of relationships. Our relationship and couples counselling Calgary AB therapists see these conversations the most, but they come up when exploring mental health connected to depression, anxiety, trauma, addiction, OCD, parenting, emotional regulation, chronic pain, and other parts of life. Whether it’s learning to say “no,” expressing a need, or navigating differences with others, boundaries play a central role in helping people feel respected, safe, and authentic.

If boundaries feel unfamiliar or uncomfortable, you’re not alone. Like any skill, they take time, practice, and compassion to develop.

An Introduction to the Sana Psychological Podcast

Starting something new—especially something public—often comes with a mix of excitement and uncertainty. For us, creating a podcast had been on our minds for quite some time. We’ve always appreciated how accessible and meaningful podcasts can be, and we wanted to create something that reflects the heart of the work we do every day.

As a team committed to offering the best psychological services Calgary has to offer, we’re always looking for ways to extend support beyond the therapy room. A podcast felt like a natural next step. So how did we get there? Let’s explore the journey to date.

The Reverse SAD Phenomenon and How to Cope: Advice from anxiety counselling Calgary therapists

When most people think about seasonal changes and mental health, they associate winter with lower mood, fatigue, and seasonal depression. However, not everyone feels better when the weather warms and daylight increases.

For some individuals, the arrival of spring and summer brings heightened anxiety, agitation, sleep disruption, or emotional discomfort. This experience is often referred to as Reverse Seasonal Affective Disorder (Reverse SAD) or summer-pattern Seasonal Affective Disorder.

Although it receives less attention than winter depression, Reverse SAD can be equally challenging. Understanding why it occurs and learning practical coping strategies can help individuals manage seasonal anxiety more effectively.

How to Regulate Emotions Using DBT Skills from Depression Counselling Calgary Therapists

Emotions are a natural and essential part of being human—but when they feel overwhelming, unpredictable, or intense, they can interfere with daily life, relationships, and mental health. Many people seeking depression counselling in Calgary tell us they were never taught how to manage emotions, only that they should “calm down” or “get over it.” Even our therapists themselves have childhood memories of being told not to be upset, to suck up tears, or to go to our rooms until we felt better. These messages, whether direct or indirect, teach us that emotions are scary and to be avoided, repressed and suppressed at all costs.

Unfortunately, our depression counselling Calgary therapists see everyday how this does not serve or benefit people. Avoidance of emotions can lead to a variety of outcomes, including escape with substance use or other unhelpful behaviours, anger outbursts, self-injury/self-harm, suicidal ideation, depression, anxiety, difficulty processing disturbing events, conflict in relationships, dissatisfying relationships, and more.

Dialectical Behaviour Therapy (DBT) offers practical, evidence-based skills that help people understand, regulate, and respond to emotions more effectively. Below, we explore what emotional regulation is, why it can be challenging, and how DBT skills can support lasting change.

Practical Recovery & Self-Care Strategies from Calgary Addiction Counselling Therapists

Recovery isn’t a single moment; it’s a daily practice of choosing healing over habits that no longer serve you. Whether you’re newly sober or have been on your recovery journey for years, the process can feel both empowering and overwhelming.

Eating Disorders: Recognizing the Signs & When to Seek Help from Eating Disorder Therapists in Calgary

Eating disorders are not about food alone. They are about the complex relationship between mind, body, emotions, and self-worth. There can be a genetic as well as environmental and trauma component, which makes them have complicated roots.

Navigating the Holidays Sober: Tips From Calgary Addiction Counselling Experts

The holiday season is often viewed as a time for celebration, family gatherings, and joyous festivities. For many, these moments come with social drinking, whether at family dinners, office parties, or holiday get-togethers. For those who are sober—whether by choice, in recovery, or for any other reason—the holidays can present unique challenges. The pressure to participate in alcohol-fueled traditions, the emotional strain of family dynamics, and the desire to feel included can make the season feel overwhelming.

Our Calgary addiction counselling therapists know that navigating the holidays sober isn’t only possible, it can also be incredibly fulfilling. In this blog post, our alcohol counselling Calgary therapists will explore why someone might choose to stay sober during the holidays, the challenges they may face, and offer practical tips for staying grounded and enjoying the season.

7 Signs That It’s Time to Consider Trauma Counselling Calgary

Most of us will experience stressful or painful events in our lives but, sometimes, those events overwhelm our ability to cope, leaving lasting effects on our mind, body, and emotions. This is trauma. Trauma isn’t just what happened to you—it’s also how your body and nervous system responded in order to survive.

While many people are able to heal with time, support, and self-care, others may notice ongoing symptoms that interfere with daily life. If that’s the case, professional counselling can make a world of difference. In this blog, our trauma counselling Calgary therapists explore symptoms of trauma, when to seek out counselling, and what trauma counselling is like, among other things.

Healing from Perfectionism: Tips From Anxiety Counselling Calgary Experts

We often hear people say, “I’m such a perfectionist”—sometimes with pride, sometimes with exhaustion. On the surface, perfectionism might sound like a drive for excellence, but in reality it’s often a heavy burden and can add a lot of stress and anxiety to people’s lives. Instead of motivating growth, it can trap us in cycles of self-criticism, procrastination, and burnout- issues our anxiety counselling Calgary therapists see often.

Let’s break down what perfectionism really is, where it often comes from, and some practical ways to loosen its grip, based on suggestions from our experienced anxiety counselling Calgary therapists.

Naturally Boosting Dopamine: Suggestions from Depression Counselling Calgary Therapists

Dopamine is often referred to as the brain's “feel-good” chemical—but it’s much more than that. It's a neurotransmitter that plays a crucial role in motivation, focus, pleasure, and even movement. Whether you’re chasing a goal, enjoying a delicious meal, or simply checking a task off your to-do list, dopamine is involved.

Living With Chronic Pain: Tips From Best Psychological Services Calgary Therapists

Chronic pain is a condition that affects millions of people worldwide, often invisibly while people suffer in silence. While it’s often associated with physical discomfort, the effects of chronic pain and illness extend far beyond the body. For many, chronic pain is not just a physical ailment, but a complex condition that can deeply influence their mental health, relationships, work, sense of meaning and purpose, productivity, and overall well-being. Understanding chronic pain, how it impacts mental health, and developing healthy coping strategies is crucial for anyone living with this condition. Our team who provide some of the best psychological services in Calgary, AB offer their experiences and tips to help you live your best life. These suggestions come from a personal and professional place (as therapists are not immune to being human too!).

Are You Securely Attached? Learn From Our Couples Counselling Calgary AB Experts

Attachment Styles have been all the buzz in the realm of self-help and psychology over the past few years. It’s always interesting when older theories become new and popular again.

In this blog, we will explore more about attachment, specifically focusing on how to build secure attachment. A lot of people exploring attachment tend to get stuck in the problem, rather than looking towards the future of healthy relationships. Attachment, while rooted in our early childhood experiences, can change as we experience different types of relationships.

Retail Therapy vs. Spending Addiction from Calgary Addiction Counselling Experts

We’ve all done it. A rough day, a stressful week, and suddenly the glow of your screen or a trip to the mall feels like the answer. A little "treat yourself" moment can be harmless—maybe even helpful. But what happens when the occasional pick-me-up turns into compulsive buying?

In this blog, our experienced addiction counselling Calgary therapists explore the difference between retail therapy and spending addiction and how to recognize when your shopping habits might be taking a toll on your mental, emotional, and/or financial health. In this digital age, access to online shopping has increased and led to increased access to this type of addictive behaviour.

Addiction Recovery Handbook: Sneak Peek from Calgary Addiction Counselling Experts

Addiction is a multi-faceted condition that impacts people’s behaviour, as well as thoughts, emotions, relationships, finances, and more. It can manifest in a number of different ways, from alcohol use to overspending to issues with food, and more.

Our team of Calgary Addiction Counselling therapists at Sana Psychological have put together a free addiction recovery handbook to support you wherever you are in your recovery journey. The full ‘Addiction Recovery Handbook’ can be downloaded anytime for free here. Here is a sneak peak at the first few chapters on addiction and recovery.

An Introduction to Cognitive-Behavioural Therapy (CBT) From Anxiety Counselling Calgary Therapists

CBT. One of the gold-standard therapies that is used for a variety of mental health and addiction issues but what is it? When is it best used? How is it used? What will a person’s experience be like doing CBT therapy? These are all great questions and ones that our anxiety counselling Calgary therapists, who all incorporate CBT into their practice on a daily basis, are happy to address.

Healthy Boundaries: Advice from Codependency Counselling Calgary Therapists

Boundaries. A bit of a buzzword in the psychological and personal development community, but the hype is for a reason. Boundaries are essential for healthy relationships and mental health. They keep us safe, focused, and prioritizing what matters most to us. Visit one of our past popular blog posts, ‘Boundaries: An Inside Job’ to learn more about what boundaries are.

Sleep Better with These Anxiety Counselling Calgary Tips

Sleep plays a pivotal role in the regulation of all of our systems, including those that support our mental health. Did you know that people who have insomnia are 10 and 17 times more likely than those without to experience clinically significant levels of depression and anxiety, respectively? This shows the importance that sleep has on emotional regulation, coping, and healthy living.

10 Strategies for Early Recovery from an Addiction Counselling Therapist

Changing your relationship with a problem substance or behaviour will be one of the most rewarding things you’ll ever do (I promise!); however, that does not mean that the process will always be easy. Based on our experiences providing addiction counselling Calgary, we have put together our top recommended strategies to help you in the early days of addiction recovery.

Sana Psychological’s Best Psychological Services Calgary

A company’s website is the main face of who we are and why we do what we do. A blog offers a unique way to introduce this in a more informal way. Today, we look forward to taking you through who we are, what we do, and why we do what we do.

Trauma and Addiction Counselling for BIPOC Individuals in Calgary

Black, Indigenous and People of Colour (BIPOC) therapists and people accessing trauma counselling, addiction counselling, and mental health counselling of any kind are underrepresented in therapy offices across Canada. Estimates are that only up to 38% of BIPOC individuals who are struggling with their mental health access professional support compared to 50% of White individuals.

5 Tips for Early Recovery from A Calgary Addiction Counselling Therapist

Moving from regular use of a substance, like drugs or alcohol, or a behaviour, like overspending, overeating, working too much, compulsive exercise, gambling, or hypersexuality, is no easy feat and takes tremendous courage, strength and, let’s face it, desperation. Often people are forced to make changes through life consequences and circumstances that have become unmanageable. This does not the change the fact that great effort is required to move from Point A to Point B and kudos to you for the work that you are, will be, or have done to improve your life.

Calgary Addiction Counselling: Treating Addiction Beyond Substances

In this article we will explore Paige Abbott, Registered Psychologist’s, experience of providing Calgary Addiction Counselling to those struggling with food, sex, love/relationship, spending, work, gambling, and media concerns and what she has observed helps those in their recovery journey. As you will see, Addiction can certainly involve substances but does not end there. This is an area Paige has been exploring for years. We invite you to visit a past blog on ‘The Top 5 Areas Addiction Impacts After Drugs & Alcohol’ to learn more.

How to Find the Best Psychological Services in Calgary and Beyond

A question that is always in people’s minds when engaging with a product or service is, “Am I receiving the best?” This is, in part, due to our natural human instinct for comparison, problem-solving, and forward movement to keep questing and pursuing more and better. It is also, in part, to our consumer culture which keeps us doubting and questioning what is bad, good, and best. Of course this question comes up in the therapy arena as well, though the answer definitely looks different than if you are using the best phone or eating the best donair.

What to Look for in an Eating Disorder Therapist in Calgary and Beyond

Eating Disorder rates are on the rise since the COVID pandemic. It is estimated that at least 600,000-900,000 people are struggling with an Eating Disorder in Canada at any given time and this number is likely higher than we know due to the ongoing shame, secrecy, and stigma that still exists with this health condition. Women are 10x more likely to struggle (or at least be open about their struggle) than men and youth are the highest risk age group. Eating Disorders must be taken seriously as they can be fatal if left untreated, with mortality rates for those with anorexia being as high as 10-15% (stats from Eat Well Health Centre blog).

Tips for Improving Men’s Mental Health

It is estimated that around 12% of men are accessing mental health support in North America compared to over 21% of women. This is despite men having reportedly higher rates of suicidal ideation, substance use and Addiction issues. What prevents men from accessing mental health care at higher rates? What can we do to change this? These are the issues that we will explore in this blog post about men’s mental health.

Tips for Dealing with Compulsive Spending

Advertisers know how to tempt us with their marketing campaigns and most of us, at one time or another, have found ourselves buying something we did not need, going over our budget on a shopping trip, and feeling regret over a purchase. For most people, this is an occasional occurrence and then goes away completely or for a long time before another mild flare-up happens. Some people are able to learn from these experiences and implement new systems that help them reduce regret, overspending, and thoughtless buying. However, some people become caught in a destructive cycle of spending and buying that they struggle to remove themselves from, despite the increased knowledge, guilt, and tools they may have at their disposal.

What Makes Gambling So Addictive?

Recently there has been a steep rise in the amount of gambling advertisements on all types of media. While many claim not to be “gambling” sites (not exactly sure how they’re able to justify this; even if no actual money is being transmitted the randomness of the games is gambling for our brains) and all of them have a “consume responsibility” disclaimer, nevertheless we are being exposed to this messaging and it has an impact.

Dealing with Grief and Death by Suicide Resources

I wish I could say I had not been touched by grief and loss but, of course, I am a human being and have been. Some of the most poignant losses in my life were those who died by suicide. With someone who dies of natural causes or disease, there can be regret when looking back on memories of the relationship and wishing that something different had been said or done. Sometimes people have been able to reconcile the bigger instances of challenge with that person before they died and can have more peace and acceptance.

Amanda Nelson

Amanda is passionate about growth, big-picture ideas, and putting together strategic marketing plans for businesses that want to scale.

Amanda’s philosophy is to love what you do, to never say no to new opportunities without hearing them first, and to treat others as she would like to be treated.

She is forward-thinking and intuitive when it comes to what a business needs to level up its marketing game. Amanda is a single mother to a spunky boy, she is obsessed with plants (210+ houseplants), and loves relaxing at home after a fulfilling day of work.

https://www.theartofb.ca

Addiction Mental Health Resources

Self-Check Addiction Quiz

Helpful e-books, worksheets and guides

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Addiction Recovery Resources

Addiction Experts At SanaPsyc

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Addiction Mental Health Resources

Self-Check Addiction Quiz

Helpful e-books, worksheets and guides

FREE DOWNLOADS!

Addiction Recovery Resources

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Codependency

Alcohol Use

Eating Disorders

Sexual Addiction

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