Individual/Employee Resources

Treatment Manuals & Materials

Antidepressant Skills @ Work: Dealing with Mood Problems in the Workplace
A self-care workbook designed for individuals with mood-related issues that are impacting their work function. Based in CBT (cognitive-behavioural therapy) principles. The workbook includes sections on: What is Depression; What are the Effects of Depression on Work Life; Should I Tell People at Work about my Depression; Should I Take Time off Work; and, How Can I Return to Work Successfully. Translated version exists in French. Audio MP3 version of book also available.

Positive Coping with Health Conditions: A Self-Care Workbook
A self-care workbook designed for individuals who are dealing with a range of chronic health conditions, and focuses on the stress-related issues that accompany having such a condition. Based in CBT (cognitive-behavioural therapy) principles. The workbook includes sections on: Relaxation; Managing Worry; Problem-Solving; Managing Depressive Thinking; Managing Anger; Pain; Sleep; Physical Activity; and Nutrition.

Antidepressant Skills Workbook: Helping You Deal with Depression
A self-care workbook for general depression. Based in CBT (cognitive-behavioural therapy) principles. The workbook goes through step-by-step cognitive and behavioural methods that can be used to make important changes in thinking and actions to emerge from depression, and make it less likely to recur in the future. Includes sections on: What is Depression; What Causes Depression; Behavioural Reactivation; Thinking Realistically; Solving Problems Effectively; and Reducing the Risk of Relapse. Translated versions available in: Chinese (traditional script); Chinese (simplified script); and Punjabi. Audio MP3 version of book also available.

Dealing with Depression: Antidepressant Skills for Teens
A workbook for teens that explains depression and teaches three effective sets of skills that can be used to help overcome/prevent depression. Based in CBT (cognitive-behavioural therapy) principles. Includes sections on: What is Depression; What Causes Depression; Realistic Thinking; Problem-Solving; Goal Setting; Reasons to Change; Drugs, Alcohol & Depression; and Dealing with Relapse. Translated version available in French.

Relaxation Audio
An 18-minute MP3 file that goes through a 3 part exercise in releasing tension and relaxation (can be downloaded and saved onto an MP3 player/IPOD/computer).

Coping with Suicidal Thoughts
Coping with Suicidal Thoughts is intended for individuals who are currently experiencing suicidal ideation and/or have had a plan or made an attempt to hurt themselves. The document is designed to offer resources, information, support, and practical steps to help cope with suicidality.

Working with the Suicidal Patient: A Guide for Health Care Professionals
This is a four page step-by-step guide for health care professionals working with suicidal patients.


Here to Help
A comprehensive website that includes a comprehensive range of screening self-tests, fact sheets, and interactive toolkits for individuals with mental health issues and their families. Resources exist on a range of areas, including: Abuse; Alcohol & Substance Use; Anxiety Disorders; Attention Deficit Hyperactivity Disorder; Bipolar Disorder; Depression; Eating Disorders;

Mind Check
An organization designed to help youth and young adults in British Columbia check out how they’re feeling and quickly connect to mental health resources and support. Support includes education, self-care tools, website links, and assistance in connecting to local professional resources.

Anxiety BC
The purpose of this website is to inform you of the features of the various ways excess anxiety can express itself and also to provide you with effective strategies to begin to address your anxiety.

Kelty Mental Health Resource Center
On this site, you will find useful information on a wide range of topics related to mental health challenges that can affect youth and young adults.

Canadian Association for Suicide Prevention (CASP)
A Canadian non-profit organization dedicated to the understanding and prevention of suicide. Website includes a number of downloadable links on facts about suicide, warning sides, resiliency factors, and support resources for survivors.

Canadian Collaborative Mental Health Initiative
Working together towards recovery: Consumers, families, caregivers and providers; developed by people who have experienced mental illness themselves, family members and caregivers.

The second Thursday of September is R U OK?Day. Begun in 2009,  it’s a national day of action which aims to prevent suicide by encouraging individuals to connect with someone they care about and help stop little problems turning into big ones. On that day we want everyone across the country, from all backgrounds and walks of life, to ask family, friends and colleagues: “Are you OK? Staying connected with others is crucial to our general health and well-being. Feeling isolated or hopeless can contribute to depression and other mental illnesses, which can ultimately result in suicide. Regular, meaningful conversations can protect those we know and love. It’s so simple. In the time it takes to have a coffee, you can start a conversation that could change, or even save, a life.




ACT on Life Not on Anger (by Georg Eifert, Matthew McKay & John Forsyth)

Anger: Wisdom for Cooling the Flames (by Thich Nhat Hanh)

The Dance of Anger: A Woman’s Guide to Changing the Patterns of Intimate Relationships (by Harriet Lerner)


Managing Social Anxiety (by Debra Hope, Richard Heimberg, Harlan Juster & Cynthia Turk)

Mastery of Your Anxiety and Worry (by Michelle Craske, David Barlow & Tracy O’Leary)

Mastery of Your Anxiety and Panic (by David Barlow & Michelle Craske)


The Assertiveness Workbook: How to Express your Ideas and Stand up for Yourself at Work and in Relationships (by Randy Paterson)


Feeling Good: The New Mood Therapy, 2nd Edition Revised (by David Burns)

Mind over Mood: Changing how you Feel by Changing the Way you Think (by Christine Padesky & Dennis Greenberger)

Your Depression Map: Find the Source of Your Depression and Chart Your Own Recovery (by Randy Paterson)

Emotional Wellness & Happiness

Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment (by Martin Seligman)

Learned Optimism: How to Change your Mind and Your Life (by Martin Seligman)

The Power of Resilience (by Robert Brooks & Sam Goldstein)

Thoughts and Feelings: Taking Control of Your Moods & Your Life (by Matthew McKay, Martha Davis & Patrick Fanning)

What You Can Change…and What You Can’t: The Complete Guide to Successful Self-Improvement (by Martin Seligman)

Financial Planning

Start Late, Finish Rich: A No-Fail Plan for Achieving Financial Freedom at Any Age (by David Bach)

The Wealthy Barber (by David Chilton)


Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain and Illness (by Jon Kabat-Zinn)

The Miracle of Mindfulness (by Thich Nhat Hanh)

Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life (by Jon Kabat-Zinn)


10 Simple Solutions to Chronic Pain: How to Stop Pain from Controlling Your Life (by Blake Tearnan)

Living Beyond Your Pain: Using Acceptance & Commitment Therapy to Ease Chronic Pain (by Joanne Dahl & Tobias Lundgren)

The Chronic Pain Care Workbook (by Michael Lewandowski)


The Relationship Cure: A 5 Step Guide to Strengthening Your Marriage, Family and Friendships (by John Gottman)

The Seven Principles for Making Marriage Work (by John Gottman)

Relaxation & Stress

The Relaxation and Stress Reduction Workbook, 5th Edition (by Martha David, Elizabeth Robbins Eshelman & Matthew McKay)

The Relaxation Response (by Herbert Benson)

Stress Management: A Comprehensive Guide to Wellness (by Edward Charlesworth & Ronald Nathan)

Ask a Health Expert

Read Dr. Samra's weekly column in The Globe and Mail.
Ask a Health Expert column in The Globe and Mail

Dr. Samra in the Media

Books & Resources

Dr. Samra has co-authored a number of treatment books and resource for patients, families & clinicians.
Antidepressant Skills at Work: Dealing with Mood Problems in the Workplace