Need help right now?

You're not alone. Here's how to reach a real person this minute: free, confidential, 24/7.

National crisis lines

  • 988 - Suicide & Crisis Lifeline (Canada)

    24/7 · Free · Confidential · Professional crisis counselors available anytime

    Call 988 Text 45645

  • Kids Help Phone

    24/7 · Free · Ages 5–29 · Call, text, or chat with trained counselors · Text CONNECT to 686868

    Call 1-855-242-3310

  • Talk Suicide Canada

    24/7 · Free · Confidential · National suicide prevention support

    Call 1-833-456-4566 Text 45645

Provincial crisis resources

Ontario

British Columbia

While you wait, or if you're not ready to call

Small things that can take the edge off an intense moment.

Breathe: 4-7-8

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. It activates your body's dive response and can dial down intense emotion.

Ground: 5-4-3-2-1

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

Move

Jumping jacks, push-ups, or a walk around the block. Physical activity releases tension.

Reach out

Call a trusted friend, family member, or one of the lines above. You don't have to face this alone.

Write it down

Journal it, or write a letter to yourself. Getting thoughts out of your head helps.

Make a safety plan while things are calm

Write your answers down: on paper, in your notes app, anywhere you'll find them.

  1. Warning signs. What tells you a crisis might be starting?
  2. Coping strategies. What has helped you feel better before?
  3. Support people. Who can you call?
  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?

And remember: your feelings are valid, this moment will pass, and there are people who care about you. Tomorrow can be different.