Call or text 9-8-8

If you have already tried to seriously hurt yourself or end your life, please call 9-1-1 right away or go to your nearest emergency department.

If you need help, please reach out. You are not alone. Whatever you are facing, we can help you talk things through and suggest resources in your community. We’re here to listen and we won’t judge you.

Other ways to take care of yourself

If you are struggling, taking care of yourself can feel hard. But there are small steps you can take to help yourself during difficult times.

  • Make a safety plan

    A safety plan is a document you can use to remind yourself of ways to cope and people you can reach out to to decrease your risk of suicide. Because it has been created by you, your safety plan will be tailored to meet your needs. Even if you are not in crisis right now, you can still make a safety plan that you can come back to when you need it. Safety plans can also change over time, and you can adapt yours as your needs and sources of support change.

    Example safety plan
  • Take care of your basic needs

    Check in with your needs. If you feel able, try things like:

    • Taking time to rest or sleep
    • Making sure you are eating regularly
    • Getting dressed or taking a shower
    • Doing some gentle movement, such as going for a short walk. If you don’t feel able to go out alone, consider asking someone to come with you.


  • Build connection with people you trust

    Reach out to people you feel safe and comfortable with. Connecting with others when you are going through a difficult time can feel hard, but it can help to spend time with people you trust and care about. Get advice on how to tell someone how you are feeling.

    How to tell someone how you are feeling
  • Try relaxation techniques

    Many people say that simple techniques for relaxation or staying present help reduce the intensity of their feelings. Try the exercises below as a starting point.


  • Find more sources of support

    You can find distress lines in your area, as well as services for specific communities in our resources section.  If you would like to seek professional help, you can contact 211 or ConnnexOntario for help finding services near you.