By Calvin Field, founder of MindTrace. Last updated 1 November 2026.
Quick answer: While you wait for therapy in Canada, you can look into free CBT-based programs such as the CMHA's BounceBack where it's offered, start tracking your thoughts and moods, learn the basics of CBT, and prepare notes for your first appointment. Keep your doctor informed if things get worse. If you're in crisis, call or text 988 at any time.
Key takeaways
Long waits for publicly funded mental health care are common across Canada.
BounceBack is a free CBT-based program from the CMHA, available in several provinces.
Tracking thoughts now gives your future therapist real examples to work with.
Learning CBT basics can make the wait feel less passive.
Call or text 988 any time if you're in crisis.
Why waiting for therapy is so common in Canada
Access to publicly funded mental health care is a widely recognised challenge. In its 2026 report card, the Canadian Alliance on Mental Illness and Mental Health gave every province a failing grade on wait times. If you're on a waitlist, you're far from alone, and there are useful things you can do in the meantime.
1. Look into free CBT-based programs
BounceBack is a free, CBT-based skill-building program from the Canadian Mental Health Association (CMHA) for low mood, mild to moderate depression, anxiety, stress or worry. In Ontario, BounceBack Ontario is open to people aged 15 and over, needs no referral (you can sign yourself up online) and combines phone coaching (up to six sessions for adults), online videos and workbooks, with coaching available in many languages. In British Columbia, CMHA BC runs BounceBack BC for adults and youth aged 13 and over, with coaching online or by phone. It's offered in some other provinces too, so check what's available where you live.
2. Start tracking your thoughts and moods
Tracking now gives you a head start. When you finally meet a therapist, you'll be able to describe what's been happening with real examples rather than relying on memory. Record the situation, the thought and how you felt, as close to the moment as you can. Our guide on how to track negative thoughts in the moment walks through it step by step.
3. Learn the basics of CBT
Understanding how thoughts, feelings and behaviours connect can make the waiting period feel less passive. Good starting points are What Is CBT?, How Long Does CBT Take to Work? and our guide to common cognitive distortions.
4. Choose a reputable app
Choose apps carefully and check they're still supported. Anxiety Canada, whose free resources were widely recommended, has announced that it has ceased operations; its website says some of its resources are now hosted by HeretoHelp BC and the Vancouver CBT Centre. Free options such as BounceBack's online videos are a good place to start. A thought tracker like MindTrace can help you capture what's happening day to day, so you're ready for your first session.
5. Prepare for your first appointment
What's brought you to seek help, in a sentence or two.
Three or four recent examples of difficult moments.
What you'd like to be different.
Any questions about how therapy will work.
See how to prepare for a therapy session for a fuller checklist.
6. Keep your doctor in the loop
If things get worse while you wait, let your family doctor or nurse practitioner know. They may be able to suggest other options or help you prioritise care.
Can I get free therapy through my province while I wait?
Sometimes, yes. What's available depends on where you live, and eligibility rules apply, but it's worth checking before assuming the waitlist is your only option.
Ontario. The Ontario Structured Psychotherapy Program offers free, publicly funded CBT and related services to adults aged 18 and over with symptoms of depression or anxiety-related concerns. You can refer yourself through the website of the regional network for your area, or ask your doctor or health care team to refer you. A mental health professional then assesses you and recommends a level of support. Most people start with self-led options with a coach or therapist, such as BounceBack, clinician-assisted bibliotherapy or internet-based CBT, and can move to individual or group CBT if they need more. Ontario Health notes that the program isn't suitable for everyone, for example people with more complex needs.
British Columbia. As well as BounceBack BC, you can call HealthLink BC on 8-1-1, where health service navigators are available 24/7 to guide you to health information or connect you with a health professional. HeretoHelp BC, a project of BC mental health non-profits including CMHA BC, has information on mental health and local support.
Elsewhere in Canada. Ask your family doctor or nurse practitioner what's offered in your province, and look up your local CMHA branch to see which community programs it runs.
How can I make the most of the time on a waitlist?
Waiting can feel passive, but a light weekly routine gives it some shape and means you'll arrive at your first appointment with plenty to work with. Here's an example of what that could look like:
When | What to do | Time |
Most days | Log one to three moments that stood out: situation, thought, feeling and a 1 to 10 rating | 1 to 2 minutes each |
Twice a week | Work through a BounceBack video or workbook section, or read one CBT guide | 15 to 20 minutes |
Once a week | Read back over your entries and note anything that repeats | 10 minutes |
If things get worse | Tell your family doctor or nurse practitioner; call or text 988 in a crisis | As needed |
Before your first appointment | Write a short summary: what brought you, recent examples, what you'd like to change | 15 minutes |
You don't need to follow this exactly. Even the first row on its own gives a future therapist real examples to start from.
Options at a glance
Option | Cost | Good for |
BounceBack (CMHA) | Free | Structured CBT skills with phone or online coaching, where available |
Ontario Structured Psychotherapy Program | Free | Adults 18+ in Ontario with depression or anxiety-related concerns |
HealthLink BC (8-1-1) | Free | Finding health services and information in BC, 24/7 |
Thought tracking (e.g. MindTrace) | Free trial, then subscription | Capturing examples to bring to your first session |
988 Suicide Crisis Helpline | Free | Immediate support, any time |
How MindTrace helps while you wait
MindTrace lets you log thoughts by text or voice as they happen and shows patterns over time. When your first appointment comes, an AI summary helps you explain what's been going on, clearly and quickly. MindTrace supports therapy and isn't a replacement for professional care.
Try MindTrace free for 7 days
Frequently asked questions
Is there free CBT in Canada?
Yes, in some provinces. BounceBack, from the CMHA, offers free CBT-based coaching and materials in several provinces, including Ontario (ages 15 and over) and BC (ages 13 and over). Ontario also offers free CBT for adults through the Ontario Structured Psychotherapy Program.
Can an app replace therapy while I wait?
No. Apps can help you build skills and track what's happening, but they don't replace professional care. Read more in Apps vs. Therapy.
What should I bring to my first therapy appointment?
A short description of what's brought you, a few recent examples, and what you'd like to change. Notes are welcome.
What should I do if I'm in crisis?
In Canada, call or text 988 at any time, day or night. In an emergency, call 911.
Can I refer myself to free CBT in Ontario?
Yes. BounceBack Ontario doesn't need a referral, and adults can self-refer to the Ontario Structured Psychotherapy Program through their regional network's website. Your doctor can also refer you.
MindTrace is not a crisis service and doesn't replace professional care. If you're in crisis or worried about your safety, call or text 988 in Canada or the US, call 999 or Samaritans on 116 123 in the UK, or contact your local emergency services.
By Calvin Field, founder of MindTrace. Last updated 1 November 2026.
Quick answer: While you wait for therapy in Canada, you can look into free CBT-based programs such as the CMHA's BounceBack where it's offered, start tracking your thoughts and moods, learn the basics of CBT, and prepare notes for your first appointment. Keep your doctor informed if things get worse. If you're in crisis, call or text 988 at any time.
Key takeaways
Long waits for publicly funded mental health care are common across Canada.
BounceBack is a free CBT-based program from the CMHA, available in several provinces.
Tracking thoughts now gives your future therapist real examples to work with.
Learning CBT basics can make the wait feel less passive.
Call or text 988 any time if you're in crisis.
Why waiting for therapy is so common in Canada
Access to publicly funded mental health care is a widely recognised challenge. In its 2026 report card, the Canadian Alliance on Mental Illness and Mental Health gave every province a failing grade on wait times. If you're on a waitlist, you're far from alone, and there are useful things you can do in the meantime.
1. Look into free CBT-based programs
BounceBack is a free, CBT-based skill-building program from the Canadian Mental Health Association (CMHA) for low mood, mild to moderate depression, anxiety, stress or worry. In Ontario, BounceBack Ontario is open to people aged 15 and over, needs no referral (you can sign yourself up online) and combines phone coaching (up to six sessions for adults), online videos and workbooks, with coaching available in many languages. In British Columbia, CMHA BC runs BounceBack BC for adults and youth aged 13 and over, with coaching online or by phone. It's offered in some other provinces too, so check what's available where you live.
2. Start tracking your thoughts and moods
Tracking now gives you a head start. When you finally meet a therapist, you'll be able to describe what's been happening with real examples rather than relying on memory. Record the situation, the thought and how you felt, as close to the moment as you can. Our guide on how to track negative thoughts in the moment walks through it step by step.
3. Learn the basics of CBT
Understanding how thoughts, feelings and behaviours connect can make the waiting period feel less passive. Good starting points are What Is CBT?, How Long Does CBT Take to Work? and our guide to common cognitive distortions.
4. Choose a reputable app
Choose apps carefully and check they're still supported. Anxiety Canada, whose free resources were widely recommended, has announced that it has ceased operations; its website says some of its resources are now hosted by HeretoHelp BC and the Vancouver CBT Centre. Free options such as BounceBack's online videos are a good place to start. A thought tracker like MindTrace can help you capture what's happening day to day, so you're ready for your first session.
5. Prepare for your first appointment
What's brought you to seek help, in a sentence or two.
Three or four recent examples of difficult moments.
What you'd like to be different.
Any questions about how therapy will work.
See how to prepare for a therapy session for a fuller checklist.
6. Keep your doctor in the loop
If things get worse while you wait, let your family doctor or nurse practitioner know. They may be able to suggest other options or help you prioritise care.
Can I get free therapy through my province while I wait?
Sometimes, yes. What's available depends on where you live, and eligibility rules apply, but it's worth checking before assuming the waitlist is your only option.
Ontario. The Ontario Structured Psychotherapy Program offers free, publicly funded CBT and related services to adults aged 18 and over with symptoms of depression or anxiety-related concerns. You can refer yourself through the website of the regional network for your area, or ask your doctor or health care team to refer you. A mental health professional then assesses you and recommends a level of support. Most people start with self-led options with a coach or therapist, such as BounceBack, clinician-assisted bibliotherapy or internet-based CBT, and can move to individual or group CBT if they need more. Ontario Health notes that the program isn't suitable for everyone, for example people with more complex needs.
British Columbia. As well as BounceBack BC, you can call HealthLink BC on 8-1-1, where health service navigators are available 24/7 to guide you to health information or connect you with a health professional. HeretoHelp BC, a project of BC mental health non-profits including CMHA BC, has information on mental health and local support.
Elsewhere in Canada. Ask your family doctor or nurse practitioner what's offered in your province, and look up your local CMHA branch to see which community programs it runs.
How can I make the most of the time on a waitlist?
Waiting can feel passive, but a light weekly routine gives it some shape and means you'll arrive at your first appointment with plenty to work with. Here's an example of what that could look like:
When | What to do | Time |
Most days | Log one to three moments that stood out: situation, thought, feeling and a 1 to 10 rating | 1 to 2 minutes each |
Twice a week | Work through a BounceBack video or workbook section, or read one CBT guide | 15 to 20 minutes |
Once a week | Read back over your entries and note anything that repeats | 10 minutes |
If things get worse | Tell your family doctor or nurse practitioner; call or text 988 in a crisis | As needed |
Before your first appointment | Write a short summary: what brought you, recent examples, what you'd like to change | 15 minutes |
You don't need to follow this exactly. Even the first row on its own gives a future therapist real examples to start from.
Options at a glance
Option | Cost | Good for |
BounceBack (CMHA) | Free | Structured CBT skills with phone or online coaching, where available |
Ontario Structured Psychotherapy Program | Free | Adults 18+ in Ontario with depression or anxiety-related concerns |
HealthLink BC (8-1-1) | Free | Finding health services and information in BC, 24/7 |
Thought tracking (e.g. MindTrace) | Free trial, then subscription | Capturing examples to bring to your first session |
988 Suicide Crisis Helpline | Free | Immediate support, any time |
How MindTrace helps while you wait
MindTrace lets you log thoughts by text or voice as they happen and shows patterns over time. When your first appointment comes, an AI summary helps you explain what's been going on, clearly and quickly. MindTrace supports therapy and isn't a replacement for professional care.
Try MindTrace free for 7 days
Frequently asked questions
Is there free CBT in Canada?
Yes, in some provinces. BounceBack, from the CMHA, offers free CBT-based coaching and materials in several provinces, including Ontario (ages 15 and over) and BC (ages 13 and over). Ontario also offers free CBT for adults through the Ontario Structured Psychotherapy Program.
Can an app replace therapy while I wait?
No. Apps can help you build skills and track what's happening, but they don't replace professional care. Read more in Apps vs. Therapy.
What should I bring to my first therapy appointment?
A short description of what's brought you, a few recent examples, and what you'd like to change. Notes are welcome.
What should I do if I'm in crisis?
In Canada, call or text 988 at any time, day or night. In an emergency, call 911.
Can I refer myself to free CBT in Ontario?
Yes. BounceBack Ontario doesn't need a referral, and adults can self-refer to the Ontario Structured Psychotherapy Program through their regional network's website. Your doctor can also refer you.
MindTrace is not a crisis service and doesn't replace professional care. If you're in crisis or worried about your safety, call or text 988 in Canada or the US, call 999 or Samaritans on 116 123 in the UK, or contact your local emergency services.
