From the Reflection Tools Library
Guidance and safety are within reach — right now
This guide is for you, or for anyone supporting a loved one — a teen, adult child, partner, or friend — who’s having a hard time coping with anxiety or emotional stress.
When you don’t know where to begin
If you’re here, you’ve already taken an important step. It’s okay to feel unsure or overwhelmed; awareness matters more than having the perfect words or solutions.
Everyone needs support in rough waters — including you. Sometimes that means talking to a friend, using a self-help tool, reaching out to a professional, or just sitting quietly for a while.
If you’re supporting someone
Sometimes, the right words don’t come easily. Try beginning gently:
I’m here with you.
What would help right now?
Other gentle door openers
- Want to walk for a bit?
- I made tea — come join me.
- Tell me more about that.
- That sounds important to you.
If the weight of things continues to linger, you can also explore additional support from the wider scientific and educational community below.
Three levels of support
Each stage offers different ways to care for yourself or someone you love. Move through them at your own pace — there’s no wrong order.
Begin where you are.
Even small steps can help you or your loved one feel seen and less alone. Here are simple tools and articles for understanding and caring for emotional well-being.
Helpful links for adults
Early stage emotional support — free, 24/7
Types of Anxiety | Very Well Mind
Breaking negative behavioral patterns
7 Best Meditation Apps | Very Well Mind
Just for Indigenous peoples
Culturally-safe supports that honor traditions and lived experiences
Just for kids and parents who want to help
Helping kids thrive with safe supports
Learn more about mental health for kids
When worry or sadness starts to interfere with daily life, help is still close — even if you’re not sure where to start.
When you don’t have a family doctor
If a family doctor isn’t available, you can still find caring professionals ready to listen and help you take the next step.
Ottawa Nurse Practitioner Led Clinic
— Community based primary care.
Southbank Medical Centre Walk-in Clinic
— In person, no appointment needed.
Rocket Doctor (Ontario)
— Virtual visits with licensed doctors and nurse practitioners.
WELL Mental Health & Wellness
— Counselling, therapy, and mental health services by text or chat, or in person.
Online therapy
If in-person therapy feels too big right now, online therapy can be a softer way to begin.
Very Well Mind
— Reviews some of the best online therapy services.
HIM Mental Health Programs
— Support and counselling for self-identified GBQ men and gender-diverse people (British Columbia).
TELUS Health CBT
— Guided digital CBT for anxiety, depression, sleep issues, and more.
In-person therapy
Talking with a trained counsellor can make the load feel lighter and help you find your way forward.
Ontario Structured Psychotherapy (OSP)
— Free short-term CBT for anxiety, depression, and related concerns. Individual or group sessions may be recommended.
Specialized support services
Sometimes, the right help is one that truly understands your unique situation or community.
Canadian Network for the Prevention of Elder Abuse (CNPEA)
— Crisis lines and services across Canada, by province.
Canadian Center for Women’s Empowerment
— Resources and helplines, by province.
Family Violence Resources and Services
— Crisis lines and services across Canada, by province.
National Eating Disorder Information Centre (NEDIC)
— Call 1-866-633-4220, email nedica@uhn.ca, or use the live chat.
National Overdose Response Service (NORS)
— Call 1-888-688-6677 — safer consumption hotline, no judgment.
Trans Lifeline
— Call 1-877-330-6366.
In a crisis, the most important thing is to connect quickly with someone who can help keep you — or your loved one — safe.
Call or text 988 — Suicide Crisis Helpline (Canada-wide).
Free — Confidential — 24/7.
You can call even if you’re unsure — or if you’re worried about someone else.
Other Canadian safety supports
Call 911 — For police, fire, or medical emergencies.
Go to the nearest hospital emergency department.
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You don’t need to fix anything. You don’t need the perfect words. You just need to stay connected.