Tools

Here you can find links to CREST.BD's other wellness tools, video clips from our webinars, and links to resources around the web.

QoL Tool

CREST.BD's QoL.BD is the world's only quality of life measure for bipolar disorder. Our online version, the QoL Tool, is a quick, evidence-based self assessment you can take any time.

CRESTBD.ca

CRESTBD.ca is our research hub, where we share study opportunities, news, events announcements, and blog posts. Visit it to learn more about our work or get involved.

Videos

View our short videos on a range of self-management areas.

Sleep and Quality of Life
Physical Health and Quality of Life
Mood and Quality of Life
Relationships and Quality of Life
Money and Quality of Life
Work and Quality of Life Part 1
Work and Quality of Life Part 2
Work and Quality of Life Part 3
Study and Quality of Life

Resources

View our carefully chosen lists of resources for a variety of self-management areas.

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Mood

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Sleep

  • A list of 12 tips on how to set yourself up for a good sleep. The tips were developed with volunteers who live with bipolar disorder. http://ibpf.org/article/12-tips-set-yourself-good-sleep 
  • In-depth tips for getting a good night’s sleep that take into account: daily routines, exposure to light, exercise, diet, and your sleep environment. http://www.helpguide.org/articles/sleep/how-to-sleep-better.htm 
  • Sleep Cycle for iPhone. Put your iPhone in your bed and the app analyzes your sleep and wakes you up in the morning during your lightest sleep phase. http://www.sleepcycle.com 
  • SleepBot. App for Android or iPhone to wake you gently during your lightest sleep phase. www.mysleepbot.com 
  • The Benefits of a Good Night’s Sleep, Insomnia Slideshow: 20 Tips for Better Sleep. Slideshow providing tools and techniques to achieve a better night’s sleep. http://www.webmd.com/sleep-disorders/sleep-benefits-10/slideshow-sleep-tips 
  • Depression and Bipolar Support Alliance (DBSA). Sleep Tools. Very brief sleep resource page for people with depression or bipolar disorder that explains sleep hygiene. www.dbsalliance.org/lifestyle/sleep/ 
  • National Sleep Foundation. Sleep Diary. PDF printout includes a seven-day sleep diary. Make several copies to track your sleep and look for habits and trends that are helping you sleep or that can be improved. www.sleepfoundation.org/wp-content/uploads/2016/01/SleepDiaryv6.pdf 
  • Psychology Tools. Sleep Problems and Insomnia. This resource lists a range of downloadable PDFs that include sleep assessment tests as well as audio files of relaxation exercises, and tools like a sleep diary and sleep hygiene information. http://www.psychologytools.org/sleep-and-insomnia.html 
  • Murray, G. Circadian and Sleep/Wake Considerations in the Practical Management of Bipolar Disorder. In Practical Management of Bipolar Disorder. Young, A.H., Ferrier, I.N., and Michalak, E.E. (Eds). This book chapter in a larger textbook on bipolar disorder management explores the body’s 24-hour clock and sleep cycles. The chapter was written with a healthcare provider audience in mind but includes helpful information about sleep cycles.

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Physical

General Physical Health

Exercise

  • Please come back soon for our resources on physical health!

Diet & Nutrition

Substance Use

  • Check Your Drinking. A free, anonymous web survey to assess drinking habits. screen.evolutionhealth.care/cyd
  • Substance Use. This website provides an overview of substance use and addiction. It includes information on types of substances, stages of substance use, how different substances work, prenatal alcohol exposure, and concurrent disorders. keltymentalhealth.ca/substance-use
  • A great one-stop-shop for anyone wanting to quit smoking. This website contains links to texting programs, articles, helpful apps, advice on Nicotine replacement therapy, and the tools to build your personalized quit plans. smokefree.gov/
  • This free app, designed by The Centre for Addiction and Mental Health, aims to empower individuals to bring their drinking under control. It is an anonymous self-help tool that helps track alcohol intake, drinking urges, set personalized goals and monitor your progress. itunes.apple.com/us/app/saying-when-how-to-quit-drinking/id881678936?mt=8
  • A free, downloadable workbook that encourages in-depth thinking about your own substance misuse, what triggers it, and tips and tools to improve wellbeing and consumption habits. www.heretohelp.bc.ca/workbook/you-and-substance-use-stuff-to-think-about-and-ways-to-make-changes
  • British Columbia Smoking Cessation. Quitting Resources. Thorough site that supports with quitting, starting with surviving the “quit day”, and moving on to help conquer cravings and control personal environment for the longer term. Home of the Nicotine Replacement Program that provides free nicotine replacement for residents of Canada residing in British Columbia. www.quitnow.ca/
  • World Health Organization. Self-Help Strategies For Cutting Down or Stopping Substance Abuse: A Guide. This is a free, downloadable guide for managing risky substance use, produced by the World Health Organization. whqlibdoc.who.int/publications/2010/9789241599405_eng.pdf?ua=1
  • SMART Recovery (Self-Management And Recovery Training). Offers self- help information based on CBT, REBT and motivational interviewing. Online support groups, free PDF worksheets and for a small fee you can order their recovery book. www.smartrecovery.org/

Sexual Health

  • Options for Sexual Health: Sexuality. This organisation’s site discusses sexuality and the way we behave sexually as a broad, rich and complex area of human experience. Includes information on decision making, consent, safety, sensuality and talking about sex. www.optionsforsexualhealth.org/facts/sex/
  • A resource on sexual health for teens and young adults. The website offers information on gender, sexual identity, sexuality, sexual health, abuse, and pregnancy, as well as advice columns, message boards, and confidential chat and sms services. www.scarleteen.com/
  • An interesting article by a person living with bipolar disorder and their experience with hypersexuality. www.bphope.com/blog/hypersexuality-in-bipolar-disorder/
  • Sexual consent is a two-way exchange: it’s an ongoing process of giving and getting permission. A lack of understanding about consent can be a contributing factor for unwanted sexual activity and assault. This website breaks down the fundamentals in a straight-forward manner. www.getconsent.ca
  • Thorough downloadable package on how sexuality can be affected by symptoms of mental health conditions, including symptoms like hypo- and hyper-sexuality. It includes a concise discussion of symptoms, medications, and sexuality, as well as frankly talks about sexuality and relationships in general. www.mhcc.org.au/wp-content/uploads/2018/05/my-sexual-health-matters-nsw-mhcc.pdf
  • Healthy Place: Sexual Health and Bipolar Disorder. Natasha Tracy discusses hypersexuality and the effects of depression and medication on sexual drive and activity for individuals with bipolar disorder. www.healthyplace.com/blogs/breakingbipolar/2011/11/sexual-health-and-bipolar-disorder/
  • Michalos, A.C. (Ed.). Encyclopedia of Quality of Life and Well-Being Research: Mood Disorders and Sexuality. Heather Armstrong and Erin Michalak speak to the relationship between mood disorders and sexual quality of life. Self-management strategies may help people with bipolar disorder to diminish the condition’s impact on sexual health and wellbeing. link.springer.com/referenceworkentry/10.1007/978-94-007-0753-5_3925

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Relationships

Please come back later to find our list of tools about relationships.

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Money

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Study

  • Facing College: Making the Grade with Bipolar Disorder. Article about university or college with bipolar disorder, including some tips. http://www.bphope.com/Item.aspx/689/facing-college
  • Designing Healthy Campus Communities. An initiative to connect many stakeholders in mental health promotion on campus. http://www.healthycampuses.ca
  • Mood Disorders Association of Ontario. Back to School with Bipolar: How University can Unleash Mania. This blog from MDAO identifies risks for developing bipolar disorder in college, for example, age, substance use, academic and social stress and sleep deprivation. It also gives straightforward tips for how to cope, based on the “4 S’s of bipolar stability”: structure, stress management, sleep management and self- monitoring. http://www.mooddisorders.ca/blog/lawrencep/back-to-school-with-bipolar-how-university-can-unleash-mania
  • Bipolar Lives. Thriving in College with Bipolar Disorder. This blog by a person who lives with bipolar disorder based on their own experience, stresses the importance of believing in yourself and especially of planning ahead and researching the counselling services and mental health policies of your chosen colleges. The writer also discusses the importance of structure and how vital money management is for people in school. http://www.bipolar-lives.com/thriving-in-college-with-bipolar-disorder.html
  • Coping with Bipolar Disorder in College. A personal video blog about one student from the University of Texas and his journey with bipolar disorder in college. https://www.youtube.com/watch?v=b-qQVG-OnHs
  • Active Minds. This website and the Active Minds network itself empowers students to change the perception about mental health on college campuses. There are many on-campus chapters that it is possible to join. http://activeminds.org/

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Work

  • Web MD: Tips for Managing Bipolar Disorder at Work. This site hosted by WebMD offers a range of tips for managing bipolar disorder at work and practical suggestions on topics such as: job performance, disclosure, work schedules, leaves of absence and the law. www.webmd.com/bipolar-disorder/guide/managing-bipolar-disorder-at-work-job-performance-tips
  • Guarding Minds @ Work. A workplace guide to psychological health and safety. Discusses 13 psychosocial factors that impact employees’ psychological responses to work and work conditions. www.guardingmindsatwork.ca
  • Mental Health Works (MHW). Provides workplace mental health workshops for both employers and employees, teaching skills for responding to challenging situations. www.mentalhealthworks.ca/
  • List of articles and blogs with personal stories and practical advice on employment when living with bipolar disorder. Also features current research into bipolar disorder. www.bphope.com/relationships/work-jobs/
  • Mental Health in the Workplace – Video Series. This Working Through It video series portrays ten individuals who have experienced mental health related issues while in the workplace. They offer ideas for coping at work, navigating the disability system, and returning to work successfully.
    www.workplacestrategiesformentalhealth.com/employee-resources/working-through-it
  • Workplace Strategies for Mental Health. This is an extensive website rich with tools and resources for employers, addressing everything from implementation of psychological health and safety management systems, its business advantages, union collaboration, to job-specific workplace strategies and solutions. www.workplacestrategiesformentalhealth.com/
  • Mood Disorders Canada – Workplace Health. An online book by the Mood Disorders Society of Canada that looks at: the downside of unaddressed mental illness in the workplace, presenteeism vs. absenteeism, what employers and small organizations can do to support both the individual and the work environment, and how to implement a program of psychological health and safety in the workplace. www.mdsc.ca/documents/WorkplaceHealth_En.pdf
  • Conceal or Reveal: A guide to telling employers about a mental health condition. www.indigo-group.org/wp-content/uploads/2018/08/CORAL-Booklet.pdf
  • Mood FX. Monitor your mood on your phone or PC. Mood FX is designed for people with unipolar depression, but may also be of use to people living with bipolar disorder. Includes screens for symptoms of depression and anxiety, and for problems with cognition and work functioning. www.moodfx.ca
  • BP Hope. Find Work That Works For You! This blog post was written by an individual who built a career around the realities of bipolar disorder. Many jobs have constraints and demands which may not necessarily fit with the health challenges of bipolar disorder. According to this post, one solution is to define the main parameters of your job; for example, what type of work you do can make a difference to quality of life. www.bphope.com/fast-talk-find-work-that-works-for-you/
  • Tse, S.S., & Walsh A.E. How Does Work Work for People with Bipolar Affective Disorder? Their higher than average level of education and qualities like lateral thinking can make people living with bipolar disorder highly valued workers. These qualities become more useful when bipolar disorder symptoms and episodes are well managed. pubmed.ncbi.nlm.nih.gov/11823884/
  • Michalak, E.E., Yatham, L.N., Maxwell, V., Hale, S., & Lam, R. The Impact of Bipolar Disorder Upon Work Functioning: A Qualitative Analysis. Written for an academic audience, this paper explores the factors that can make or break a career in people with bipolar disorder. The authors found several things that are critical for a person with bipolar disorder to succeed at work: absence of stigma, ability to disclose one’s condition at work, finding meaning through one’s job, and keeping a routine in all aspects of life (at work and at home). http://onlinelibrary.wiley.com/doi/10.1111/j.1399-5618.2007.00436.x/abstract
  • Brohan, E., Henderson, C., Wheat, K., Malcolm, E., Clement, S., Barley, E., Slade, M., & Thornicroft, G. Systematic Review of Beliefs, Behaviours and Influencing Factors Associated with Disclosure of a Mental Health Problem in the Workplace. Disclosing a mental illness at work usually comes with repercussions of some kind; however, concealing a mental health condition can be a source of stress, too. This paper, for a healthcare provider audience, gives insights into the complex issues around disclosing, or not disclosing, a health condition at work. www.biomedcentral.com/1471-244X/12/11
  • Borg, M., Veseth, M., Binder, P.E., & Topor, A. The Role of Work in Recovery from Bipolar Disorders. Whether it is paid or not, an occupational activity may have positive effects for somebody living with bipolar disorder. Work in a supportive, stigma-free environment can be very empowering. Yet work can also be overwhelming. This academic paper looks at the helpful and harmful work-related concerns during recovery. qsw.sagepub.com/content/12/3/323.abstract
  • Tse, S., & Yeats, M. What Helps People with Bipolar Affective Disorder Succeed in Employment: A Grounded Theory Approach. For a person living with bipolar disorder, the path to employment depends on multiple factors. This study, for an academic audience, stresses what is important during early recovery times, for example, a sense of determination and the importance of having a fit between a person’s work occupation and his or her individual needs. pubmed.ncbi.nlm.nih.gov/12454350/

For Employers

  • Job Accommodation Network. Accommodation and Compliance Series: Employees with Bipolar Disorder. This document is part of a series to help employers determine effective accommodations and comply with Title I of the Americans with Disabilities Act (ADA). This document on bipolar disorder provides information about the condition, ADA information, accommodation ideas and resources. http://askjan.org/media/Bipolar.html

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Cognition

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Identity

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Home

Please come back later for our list of tools about Home.

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Independence

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Leisure

Please come back later to find our list of tools about Leisure.

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Spiritual

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Self-Esteem

Please come back later to find our list of tools about Self-Esteem.