OSP offers two types of support, depending on what you need and what you prefer:

1) Guided self-led programs

• BounceBack helps you build coping skills using workbooks and phone calls with a coach.
• Clinician-Assisted Bibliotherapy (CAB) helps you build coping skills using self-led manuals and phone sessions with a clinician.
• Internet-based CBT (cognitive behavioural therapy) is an online program. You work through lessons and exercises in modules, and a trained clinician supports you.

2) Therapist-led CBT (individual or group): 

This is CBT (cognitive behavioural therapy) with a therapist, either one-on-one or in a group. It can be in person or virtual.

All OSP services use CBT. CBT teaches practical skills to help you change unhelpful thoughts and habits, so you can cope better and feel better over time. OSP uses a “stepped care” approach. Most people start with a guided self-led option. If you need more support, you can move to individual or group therapy. We check in on your progress and can change your plan if needed.

You will need time to attend sessions and practice skills between sessions (sometimes called “homework”). The time needed depends on the service you choose and what you are working on.

OSP services are coordinated by 10 organizations across Ontario. Each one works with local community partners to offer services as close to home as possible. You are currently on the website for OSP in the Central North region.

Right now, OSP does not offer every type of CBT. We offer CBT for the following concerns:

• Depression and low mood
• Generalized anxiety and worry
• Health anxiety
• Obsessive thoughts and repetitive behaviours (OCD)
• Posttraumatic stress (PTS)
• Social anxiety (fear of social situations or performing in front of others)
• Specific phobias (strong fears, like heights or needles)
• Panic attacks and fear of certain places or situations

OSP uses a “stepped care” approach. This means you start with the least intensive option that is likely to help. If you need more support, you can move to therapist-led services. If you are doing well, you may move to a guided self-led service. Guided self-led services include online programs (for example, BounceBack, Clinician-Assisted Bibliotherapy (CAB), MindBeacon, and Tranquility).

OSP focuses on CBT because it is one of the most researched types of therapy and has amassed a great deal of evidence in its support. Many studies show it can help with depression and anxiety-related concerns.

All types of therapy have a structure. In CBT (cognitive behavioural therapy), sessions are usually focused on goals and skills. You and your coach or therapist choose what you want to work on, learn tools to help, and practice those tools between sessions. This structure helps you make progress step by step.

Yes, OSP uses questionnaires to track your symptom changes. Your therapist/coach will also check in with you on how you feel you’re doing with the program. 

Homework supports your goals. If you miss it once, your therapist/coach will help you figure out what got in the way and plan for next time. If homework is missed often, the program may be less helpful. Your therapist/coach may talk with you about whether OSP is the best fit right now, or if another service would be better.

If the program doesn’t feel helpful, please talk with your therapist/coach. They may be able to adjust the plan or help you move to a different service.

Treatment works best when you focus on the concerns that feel most urgent and that you are most ready to work on. Once those improve, you may be in a better place to work on other concerns—either by using the skills you learned, or by doing another round of treatment.

If life changes and therapy becomes too hard to continue, please talk with your therapist/coach. There are no penalties for ending early. We just ask you to let us know if you plan to stop.

To join, you must be 18 or older and looking for help with depression or anxiety. In some areas, you can sign up for yourself. Self-referral is available through OSP Central North. To sign up, click here.

OSP is not the right fit for everyone. Some people need a higher level of care or need help with concerns that OSP does not treat (for example, eating disorders or dementia). If OSP is not a good match, our team will try to help you find other services in your area, though we are not always able to do so.

Services may be offered in different languages, depending on your local network. Please contact your local network to ask what is available.

During the screening process, one of our nurses may contact you by phone to review your referral and provide information about the program.  If OSP services do not appear to be the best fit for your current needs, we will try our best to send you an email with information about alternative supports and services that may be more appropriate.  Due to regional service gaps, we may not always be able to identify alternate services. If OSP appears to suit your needs, we will schedule you for an intake assessment to further explore your goals and discuss treatment options.  

The number of sessions depends on the service you are in and your progress. Guided self-led programs often last from about 6 weeks up to 6 months. On average, individual therapy can range from 4–17 sessions. 

Weekly sessions help you build momentum and practice skills regularly. If you miss weeks often, it can be harder to make progress. That’s why we recommend weekly attendance whenever possible.

Please talk with your therapist. If they cannot offer the format you want, they can help transfer you to someone who can, if available.

Homework helps you practice what you learn in session in your day-to-day life. This is often where the biggest changes happen, because you are using the skills in real situations.

Please talk with your therapist/coach about your concerns. They can explain why the homework is part of CBT (cognitive behavioural therapy) and can help adjust it so it feels more useful for your goals.

The weekly questionnaires are a quick way to track how you are doing over time. They help you and your therapist/coach notice changes in your symptoms and decide if anything needs to change in your plan.

CBT (cognitive behavioural therapy) is not about making feelings go away. It helps you understand your feelings and respond in helpful ways. Talking about hard topics can feel intense at times. This often gets easier as you go, and your therapist/coach can help you go at a pace that feels manageable.

Please talk with your therapist/coach about this. It may be that you need more time in the program, a different focus, or a different type of service.

Please talk with your therapist/coach. They can explain your options, such as taking a break to practice your skills, doing a self-led program, referring yourself back to OSP, or connecting with services outside of OSP.

CBT (cognitive behavioural therapy) is a type of therapy that is practical, structured, and focused on goals. In CBT, you learn how your thoughts, feelings, and actions affect each other. You practice new ways of thinking and coping so you can feel better and handle difficult situations.

CBT can help you build skills you can use for life, such as:

• Noticing how your thoughts and beliefs can affect how you feel and what you do
• Catching unhelpful thoughts (like worst-case thinking) and practicing more balanced ways to think
• Changing unhelpful habits (like avoiding things) and using problem-solving steps to manage tough situations

CBT has a structure, and many people do similar exercises and homework. But it is still personalized. Your coach or therapist will use your real-life examples and adjust the sessions and homework to fit your needs.

OSP is only available to adults 18+ who reside in Ontario.

In addition, OSP offers a specific type of therapy called cognitive behavioural therapy, or CBT. CBT helps people notice and change unhelpful thoughts and behaviours. Because OSP follows a structured program model with specific treatment approaches, it may not be the best fit for everyone. Right now, another type of support may be more appropriate. OSP offers treatment for the following concerns:

• Depression and low mood
• Generalized anxiety and worry
• Health anxiety
• Obsessive thoughts and repetitive behaviours (OCD)
• Posttraumatic stress (PTS)
• Social anxiety (fear of social situations or performing in front of others)
• Specific phobias (strong fears, like heights or needles)
• Panic attacks and fear of certain places or situations

Please know that being told you are not eligible right now does not mean you do not need help. It also does not mean your struggles are not real. It only means this program may not be the right support for you at this time.

No. OSP is only one option in Ontario’s mental health system. Other free, low-cost, or sliding-scale services may be available. If another provider referred you, they may be able to help you find a program that better meets your needs. An OSP team member, your family physician, or your nurse practitioner may also be able to help.

You do not have to figure this out on your own. Start by reviewing the suggestions the OSP team gave you by phone or email. You can also speak with your family physician or nurse practitioner. They may be able to refer you to a psychiatrist, a hospital outpatient clinic, or a Canadian Mental Health Association (CMHA) program. Local community health centres may also be able to connect you with services that fit your needs.

You can also search these websites:

• Psychology Today Canada: Search by location, concern, cost, or sliding-scale options
• Affordable Therapy Network: Canadian therapists offering lower-cost or sliding-scale options
• ConnexOntario.ca: A searchable list of funded mental health services in Ontario

Yes. You can send a new referral to OSP in the future. Depending on why you were not eligible, it may help to try the other services we suggested before referring again.

OSP is not a crisis service. If you are in crisis, go to your nearest emergency room or contact one of these crisis lines:

• Canada’s Suicide Crisis Helpline: Text or call 988
• CMHA Simcoe County Distress Services: 1-888-893-8333
• Mental Health Crisis Line: 1-866-996-0991

Please feel free to complete the referral form. The referral form will take you through several questions evaluating eligibility. You can also contact us at 1-877-341-4729 ext. 2883 or osp@waypointcentre.ca if you are unsure about whether you should complete the referral form.