A good place to start is grounding - Take a deep breath. Observe 4 things around you that you can see; 3 things that you hear; 2 things you feel; and 1 things you taste. Take another deep breath.

If you need more urgent support, many areas offer a distress helpline to talk to someone immediately. If you need help, please google your city or area and “free mental health distress helpline”. If you are located in BC, here are some 24/7 resources:

• Suicide Crisis Helplines:Text or call 9-8-8 from anywhere in Canada or call 1-800-SUICIDE (1-800-784-2433). The Island Health crisis line is 1-888-494-3888. All are available 24/7.

• Mental Health Support Line: For immediate mental health support or referral, call 310-6789 (no area code) 24 hours a day. 

For Indigenous people

• KUU-US Crisis Line
  KUU-US Crisis Line operates a 24-hour provincial crisis and counselling line for First Nations Elders, adults, children and youth in need throughout BC.

  • ADULTS: 250-723-4050

  • YOUTH: 250-723-2040

  • TOLL FREE: 1-800-588-8717

• Hope for Wellness Helpline
  Hope for Wellness Helpline is available 24/7 to all Indigenous people across Canada. Call 1-855-242-3310.

Research also shows that booking a counselling session can reduce distress up to 30%. The act of reaching out for help and knowing there is a time and place to find support is helpful itself.

Change your body to change your thoughts and feelings.

Free:

• Insight Timer: Mediation and yoga, English, Spanish, Portugese, and German available

• UCLA Mindful: Available online and in an app format, offering meditations in 15+ languages

• UC San Diego Center for Mindfulness: Guided audio and video meditations and body scan, English and Spanish

Paid:

• Calm

• Headspace