Tell someone; a friend, a parent, a family doctor, a counsellor, a spiritual leader, a crisis line, someone who will listen. Talk about it!

Keep Yourself Safe

• Ask for help from family and friends
• Connect with people you can trust and talk to
• Seek help rom a mental health professional/organization like Canadian Mental Health Association (CMHA)
• Talk to your family doctor who may be able to refer you to appropriate services
• Have a safe place where you feel like no one can harm you and will not harm yourself
• Distract yourself with favourite things

Develop a support system

• know who you can call
• Have their numbers available. Make a list.



• Don’t be scared to ask someone to stay with you.
• Know that you can always call the crisis line.
• Write a safety plan when you are feeling well. Share it with you circle of support and post it in a place where it is easily accessible for yourself
• Talk to someone that has ‘been there’
• Attend support groups for people with lived experience such as at the Self Help Alliance

Day to Day Tips

• Get lots of sleep
• Eat healthy foods
• Exercise, get active



• Try to relax with yoga, deep breathing, mediation, reading or music
• Stay involved or get involved with activities you enjoy
• Surround yourself with positive people
• Avoid drugs, alcohol and caffeine
• Get involved with helping others
• Set small, manageable goals; focus on what you have accomplished.
• Journal your experiences, or create a video.
• Use art as a way to express yourself and your feelings.
• Learn about tools you can use to help yourself.