Professional help is not a last resort, it’s a tool.

There is zero shame in reaching out for support, and these services exist because millions of people need them.

Canada

988 Suicide Crisis Helpline
📞 Call or text 988
🌐 https://988.ca
Available 24/7 for emotional distress, crisis, or suicidal thoughts.

Wellness Together Canada
🌐 https://www.wellnesstogether.ca
Free mental health and substance use support.

Kids Help Phone (for youth & young adults)
📞 1‑800‑668‑6868
📱 Text CONNECT to 686868
🌐 https://kidshelpphone.ca

United States

988 Suicide & Crisis Lifeline
📞 Call or text 988
🌐 https://988lifeline.org

NAMI – National Alliance on Mental Illness
🌐 https://www.nami.org
Education, support groups, and mental health resources.

SAMHSA National Helpline
📞 1‑800‑662‑HELP (4357)
🌐 https://www.samhsa.gov
Confidential, 24/7 substance use and mental health assistance.

Other Excellent Public Resources

International

• Open Path Psychotherapy Collective (affordable counselling)
  https://openpathcollective.org
• BetterHelp (online therapy platform)
  https://www.betterhelp.com
• WHO Mental Health Resources
  https://www.who.int/mental-health

Self‑Guided Tools (search in your app store)

• Headspace – Mindfulness/meditation
• Calm – Stress reduction and sleep
• MindShift CBT – Anxiety management (By Anxiety Canada)
• MoodGym – Online CBT modules
• Insight Timer – Free meditation resources