CBTm stands for Cognitive Behaviour Therapy with Mindfulness. CBTm is not therapy – it is a set of 5 classes focused on mental health skills, resilience, and improving coping. It is for everyone, whether you are currently having mental health difficulties or just want to learn to better manage day-to-day stressors.

There is no cost to participate in most CBTm programs – there is a small fee for the Turning Pages program for older adults.

The classes are held once per week for 5 weeks. Each class is about 90 min in length. The self-directed web course offers more flexibility. For more details, check out our CBTm Program offerings.

The classes include both information and hands-on learning. We have developed the CBTm classes to help people:

1. Learn why CBT works
2. Learn about good quality online mental health resources
3. Learn new skills that can improve your mood
4. Learn healthy ways to cope with stress
5. Learn how to be more mindful in your daily life

Topics covered in the classes include meditation, principles of healthy living, goal-setting skills, problem-solving skills, anger/assertiveness skills, recognizing thinking traps, and using thought records. Skills practice will also be assigned each week and discussed the following week.

CBTm may be a great option for you if:
    – You want to learn skills to help improve your mental health
    – You struggle with anxiety and/or depressive symptoms
    – Your mental health is impacting your life in negative ways

The CBTm program was created to deal with many different areas of life. The classes talk about how to cope better with anxiety and depression, but also cover general skills for wellness that you can do any day to help prevent stress from negatively impacting your life. The classes also give tips for people who are doing well but feel like they could do better – people who want to add to their mental health ‘toolbox’ for keeping healthy. If you are feeling stuck, CBTm can encourage you to find motivation and a place to start. Additionally, if you start one of the programs but then find it doesn’t feel like a good fit for you, you are able to stop at any time.

You do not need a referral to access CBTm – you can sign yourself up on our website. We also accept referrals from all health care providers.

We encourage you to discuss this with your health care provider, if you have one, so they can support you. If you choose, we can let your health care provider know once you have completed the program.

Some specialized CBTm classes (e.g., specific clinics) require a referral – please check the sign up process on our CBTm Programs page.

The CBTm Team will contact you directly by email to make the first contact and provide you with the next steps.

If you need to get in touch with the CBTm Team before class begins, please click here to Contact Us

Yes! We encourage participants to bring a family member or friend to the classes.

The CBTm Team believes in inclusivity and respect for all and makes all efforts to make the programs respectful and diverse for everyone.

The CBTm Team is trained in providing CBTm and have a range of educational backgrounds including: psychiatry, clinical psychology, public health, and social work. For more information, please visit the CBTm Team page.

Your personal information will not be shared outside of our program. We follow all protocols and regulations with respect to confidentiality.

Research to date has demonstrated significant improvement in mental health symptoms, with individuals showing a 20-30% reduction in mental health symptoms, including anxiety and depressive symptoms.

CBTm is offered:
• in-person
• online (e.g., Zoom) with a live facilitator
• as a web-based self-directed course


Please check the CBTm Programs page for options available to you.

Yes, we have CBTm materials available in English and French.

Please visit the Client Materials page to download a copy.

Yes, the CBTm program can be accessible. Please click here to contact our team for accessibility options.