Need Help Right Now?

You're not alone. Here are ways to get immediate support.

Call 988

Suicide & Crisis Lifeline (Canada)

24/7 • Free • Confidential

Professional crisis counselors available anytime

Call Now Text 45645

Kids Help Phone

Youth Crisis Support

24/7 • Free • Ages 5-29

Call, text, or chat with trained counselors

Call

Talk Suicide Canada

National Suicide Prevention

24/7 • Free • Confidential

Specialized suicide prevention support

Call Text 45645

Provincial Crisis Resources

Ontario

British Columbia

Immediate Coping Strategies

Breathing Exercise

4-7-8 Technique: Breathe in for 4, hold for 7, exhale for 8. Repeat 3-4 times.

Cold Water

Splash cold water on your face or hold ice cubes. This activates your body's dive response and can reduce intense emotions.

5-4-3-2-1 Grounding

Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.

Physical Movement

Do jumping jacks, push-ups, or go for a walk. Physical activity can help release tension.

Reach Out

Call a trusted friend, family member, or crisis line. You don't have to face this alone.

Write It Down

Journal your feelings or write a letter to yourself. Sometimes getting thoughts out of your head helps.

Create Your Safety Plan

Personal Safety Plan Template

A safety plan helps you prepare for difficult moments. Consider these steps:

  1. Warning Signs: What tells you that a crisis might be starting?
  2. Coping Strategies: What has helped you feel better before?
  3. Support People: Who can you call for help?
  4. Professional Contacts: Therapist, doctor, crisis line numbers
  5. Safe Environment: Remove or secure anything that could be harmful
  6. Reasons to Live: What keeps you going?

Remember

  • 💙 Your feelings are valid
  • 🌱 This difficult moment will pass
  • 👥 You are not alone
  • 💪 You are stronger than you know
  • 🌟 There are people who care about you
  • 🔄 Tomorrow can be different

24/7 Chat Support

Need someone to talk to right now? Our crisis chat is always available.

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