You’ve got questions, we’ve got answers.
Nothing at all. The BounceBack® program and materials are free. We believe that BounceBack® provides core skills that all individuals should have access to, regardless of their background or status.
BounceBack® is based on research evidence which shows that simple skills and techniques are effective in helping people to overcome low mood and worry. The BounceBack® approach is based on cognitive behavioural therapy (CBT). CBT has also been shown to be just as effective as medication for treating depression and anxiety disorders.
As the name suggests, CBT focuses on the way we think (“cognitive”) and act (“behavioural”). The concept behind CBT is that our thoughts about a situation affect how we feel and how we behave in that situation. Skills you learn in CBT are useful, practical and helpful strategies that can be incorporated into everyday life to help you cope better with future stressors and difficulties. One example of CBT in practice would be to imagine you’re walking in a park. While in the park, a friend walks by, but doesn’t acknowledge you. We may think our friend doesn’t like us and we may get angry. BUT we could also assume that our friend is having a tough day and missed us while pre-occupied with a difficult problem they were having. The second thought might not lead you to feel angry, but rather concerned for your friend.
CBT breaks down the situation to help us understand how the way we think (“cognitive”) and the way we respond (“behavioural”) affect each other. By separating the way we feel from the way we act, we gain more control of our mind and therefore choose healthier behaviours. In our park example, we might dismiss our initial anger and make the effort to connect with our friend.
In counselling, the clinician – such as a social worker, psychologist, or a registered counsellor – is responsible for both teaching and supporting you through the process. On the other hand, BounceBack® involves self-led learning with added supportive coaching (if desired, by referral). BounceBack® is structured so that the workbooks are the teacher and the coach is your guide.
On average, people who participate in BounceBack® feel less worry, have reduced symptoms of depression and anxiety, and improved confidence and activity – particularly those who felt mild to moderate amounts of these feelings. We highly recommend giving the program a try. If the program isn’t working for you, that’s okay! It just means a different strategy might work better.
We recommend that you spend 20-30 minutes, two or three times a week on the materials. However, we recognize everyone’s life is different and so are your commitments. What’s important is finding a pace that works best for you; one where you can routinely and consistently progress through the program. Practicing what you learn in BounceBack® is ongoing. Mental health maintenance is a daily process and we hope the program will help you establish this routine within your own life.
Your first call with your coach is an opportunity for you to get to know each other, learn more about the program, and ensure that BounceBack® is the right fit for you. You will work with the same coach for the entire program and have control over your scheduling. Your phone sessions will usually be 15-20 minutes long and are typically scheduled every 2-3 weeks. You can pick which workbooks you want to focus on. You will work on the materials between sessions, and during your call, your coach will guide you to reflect on your progress.
You do not have to finish the program. An excellent way to think of BounceBack® is like a buffet: take the skills you need and leave the rest. For example, those who are enrolled in BounceBack® Coaching, have up to six sessions available to them, but some participants might find that four sessions are enough.
There is a short waitlist for the BounceBack Coaching program, which is approximately 1-2 weeks long. However, there is no waitlist for the BounceBack Today videos — they are available as soon as you sign up.
No diagnosis is needed to participate in BounceBack®. At times, someone from the program team may ask you to fill out a questionnaire. This helps us figure out how the program is helping you and keeps your coach up-to-date on your progress. Keep in mind that although these questionnaires are similar to those used for diagnosis, BounceBack® and BounceBack® coaches are not meant to provide a diagnosis; it’s best you speak with your primary care provider about that.
Not necessarily. Often low mood and worry problems don’t qualify for a formal mental health diagnosis, but they deserve attention in their own right. BounceBack® is specifically designed for people with mild to moderate mental health challenges that get in the way of life satisfaction.
We will not send you any mail to your home address, unless you specify that you would like something mailed to you. For instance, in the coaching platform, you will receive the workbooks in the mail. Your coach will confirm where you would like your workbooks mailed prior to sending them.
Protecting your privacy is very important to us. All information that we collect from you in the BounceBack® program is stored electronically on a highly secure Canadian-based server. This site meets the privacy standards for electronic medical records. Our coaches are trained to ensure that your privacy and confidentiality are upheld to the highest standard.
To get started, you will need a referral from your primary care provider. This could be a physician or nurse practitioner. Schedule an appointment with your primary care provider to complete and submit the referral form. Alternatively, you can self-refer but be sure to include the contact information for your primary care provider so that we can contact them on your behalf.
Coaching and scheduling
Once our team receives the referral, we will contact you within 7 to 10 business days to set up an initial 15-minute information session with your coach to learn more about the program. Remember, you can always access the online videos while you wait. During this initial call, you will schedule an assessment session with your coach who will then ask you some questions to ensure you are ready for a program like BounceBack® and send you your first set of program materials. From there, the two of you will set up a time and date for your first working call-in session.
The BounceBack® Coaching program includes up to six telephone sessions with your coach. Your coach will help you determine which workbooks to focus on in each session. Typically, each session is 15-20 minutes long and is scheduled every two to three weeks. On average, participants choose to work on one to two workbooks between sessions, and then reflect on the material with their coach during a session. Sometimes things get in the way and participants only finish one workbook. That is completely okay. Sometimes a particular workbook is too difficult and participants don’t complete all of it. That is fine as well. Your coach will help you through these tough times and work with you to determine what is best for your well-being. In total, you will have six months to complete up to six sessions.
Once you have completed your sessions, you will have the opportunity to book up to two booster sessions with your coach. We want to ensure you are set up for success. These booster sessions are meant to provide you with the extra support in case you need it. You have up to six months to use these boosters from the time you finish your initial sessions.
Currently, BounceBack® is not offered in person.
It can be challenging navigating how to provide helpful support to someone you care about. A good place to start is to ask them how you can support them on their journey. Some may want to share things with you, such as the workbooks they are working on, whereas others may want to do it completely on their own. If you would like to learn more about how to provide helpful support to your loved one, our program has a workbook called “Information for Family and Friends” which provides helpful tips.
Make sure that you bring this to the attention of your primary care provider. They will be able to conduct a thorough assessment of your mental health needs and determine the best course of action for you.
If you are not eligible to participate in BounceBack® Coaching, or do not have a primary care provider, BounceBack® Online will soon be available in New Brunswick.
Check out CMHA of New Brunswick’s programs and services or our Wellness Hub for additional mental health information and support.
Many options are available. Here are a few we suggest:
- Talk to your doctor or visit a local clinic
- Contact your Community Mental Health Services
- Reach out to CMHA of NB staff
If you’re in crisis:
- Call Chimo Helpline at 1-800-667-5005
- Call 911 or present yourself to the nearest emergency room