It's no secret that finding accessible therapy services in Ontario can be a tough task — from long wait times and high costs to a lack of culturally safe services. However, a free provincial psychotherapy program is changing the way Ontarians access mental health services and the  Canadian Mental Health Association (CMHA) is one of 10 network partners proud to deliver the strategy.

Introducing the Ontario Structured Psychotherapy (OSP) Program, a free and convenient program that helps adults learn practical strategies and skills to improve and prioritize their mental health.

We caught up with Clinical Psychologist and Clinical Director of Strategy and Innovation at CMHA, Dr. Lyndall Schumann, to discuss the benefits of the Ontario Structured Psychotherapy program.

How can psychotherapy help me?

The OSP Program helps adults experiencing depression and anxiety-related problems including low mood, panic attacks, social anxiety and more through cognitive behavioural therapy (CBT).

"You're going to learn more about your thoughts, emotions and behaviours and how they interact," Dr. Schumann tells blogTO. These learnings can help people better manage their symptoms and improve their overall mental health and well-being.

Clinical Psychologist and Clinical Director of Strategy and Innovation at CMHA, Dr. Lyndall Schumann

The publicly-funded OSP program delivered by CMHA helps individuals learn new strategies and skills to improve their mental health through a tailored approach that includes free sessions with a mental health coach or clinician, self-help CBT workbooks and online videos.

What are the topics of the workbooks?

Once you've decided on your wellness goals, there are a variety of skill-building workbooks to choose from that'll help you learn practical strategies that can be integrated into your everyday.

One workbook called "Noticing Extreme and Unhelpful Thinking," for example, highlights how to recognize some of the most common unhelpful thinking styles in yourself.

By exploring your internal dialogues and personal perspectives, workbooks like these offer ways to shift thinking and thought patterns, reduce worry, and ultimately improve mood.

Who is the program designed for?

According to Dr. Schumann, good candidates for the OSP Program are people 18 and older who are interested in engaging in CBT and struggle with anxiety or low mood, post-traumatic stress, obsessive-compulsive concerns, or general stress. 

If you want to learn strategies that can help you better manage your mental health, you may benefit from services within the OSP Program.

Dr. Schumann says patients who may not have engaged in therapy before due to high costs, lack of local therapists, or long wait lists are great candidates for this free and accessible program. 

Further, CMHA prioritizes culturally safe support, which is why coaches and clinicians have received Mental Health First Aid, cultural and 2SLGBTQ+ competency, and trauma-informed care training.

Local services are available in multiple languages including English, French, Spanish, Farsi, Cantonese, Mandarin, and Punjabi.

CMHA also proudly partners with two local mental health organizations, Across Boundaries and Hong Fook Mental Health Association, to deliver culturally-safe in-person and online services across the GTA, in York Region, South Simcoe, North York, North Etobicoke and Malton.

How long is the program?

Depending on your wellness goals and how you want to approach OSP's services, there are different treatment options. 

During an intake session, your clinician will find out what works best for you and will create a plan from there, usually deciding on a schedule between four and six months. 

Looking for more frequent sessions? You can start in a service with weekly meetings with a therapist, or space them out in another service. To make it even more convenient, sessions are available in-person, online and over the phone as well. 

And, if you do want to try something new, participants won't have to go through the enrollment process again if they simply want to try another service option.

"You start somewhere, but if that doesn't work for you or you're not feeling better, you can switch [between OSP services]. It's fluid and dynamic and we are meeting people where they are, without a new referral," said Dr. Schumann.

What is cognitive behaviour therapy (CBT)? 

Cognitive behavioural therapy (CBT) is a form of psychotherapy that can increase your awareness and understanding of how your thoughts influence your emotions and behaviours, with the goal of improving overall mental health.

This type of therapy allows clients to build strategies that'll help manage stressful situations in the future, after the program is finished.
Dr. Schumann says the CBT model will help to increase the skills individuals already have and build upon them, explaining that "This is not a deficit model, it's a strength model."

CBT doesn't ask people to focus on what's wrong with them. Alternatively, it helps them explore their own strengths and how to access them for more positive personal outcomes. 

Dr. Schumann also points out that the program is very "present-focused" and aims to tackle current issues. So, you won't be racking your brain about the past and "You're not laying on a couch [while we analyze] your childhood."

Interested in the free Ontario Structured Psychotherapy Program? Here's the next step

Signing up for Ontario's Structured Psychotherapy program is based on self-referral, so you can do it yourself. Yep, unlike many programs, you don't have to see a doctor for a referral, nor sign up for a waitlist. 

To get started today, fill out the online self-referral form and answer basic questions about your mental health. This will help you get one step closer to understanding yourself and learning how to improve your mental health. 

If you'd like to learn more about the program before completing the self-referral form online, head over to the CMHA website to find out if this free Ontario Structured Psychotherapy (OSP) Program is right for you.