Finding Support in Canada: Where to Go When You Need Help

nickhenri3
Jun 3, 2025
3 min read

Needing help doesn’t mean something is “wrong” with you. It means you’re human — and dealing with real stress, emotions, or problems that can feel heavy to carry alone.

This guide is a quick, Canada-specific map of where to go and what to do, whether you need support right now or you just don’t feel like yourself lately.

If you need help right now

If you are in immediate danger

Call 911, or go to the nearest Emergency Department.

If you need urgent mental health support or you feel unsafe

Call or text 9-8-8: Suicide Crisis Helpline at 9-8-8 (available 24/7/365, anywhere in Canada).

If you want to talk to someone who supports teens and young people

Call Kids Help Phone at 1-800-668-6868 (24/7).
Text CONNECT to 686868 (24/7).

If you’re Indigenous and want culturally grounded support

Call Hope for Wellness Helpline at 1-855-242-3310 or use their online chat (24/7).

If you’re not sure it “counts” as needing help

A lot of people wait because they think they need a “big enough” reason. You don’t.

It’s worth reaching out if you’re dealing with things like:

stress that won’t turn off
anxiety that’s getting in the way
low mood most days
trouble sleeping, eating, or focusing
panic feelings
friendship, family, or relationship problems
feeling overwhelmed, numb, or not like yourself

If it’s affecting your day-to-day life, it’s real — and support is for you, not just for “worst-case” situations.

Where to go, depending on what you need

1) Support at school

School is often the fastest place to get help.

guidance counselor
social worker / child & youth worker
trusted teacher or coach
school nurse (if available)

Tip: If you’re nervous, start with: “I’m not in trouble. I just need someone to talk to.”

2) Your family doctor or a walk-in clinic

If stress, anxiety, mood, sleep, or focus issues are building up, a doctor can:

screen for common issues (including things like anxiety or depression)
suggest therapy options
rule out medical causes (like iron deficiency, thyroid issues, etc.)
refer you to local youth mental health services (where available)

3) 211: find local services fast

Across Canada, 211 can help connect you to local supports (like counselling, youth programs, housing help, food support, etc.). It’s a good option when you don’t know what exists in your area.

4) 811: health advice lines (in many provinces/territories)

In many parts of Canada, dialing 811 connects you to a health advice line (often staffed by nurses) that can guide you on where to go next. If 811 doesn’t work where you live, your province/territory usually has an equivalent listed on federal resources.

5) Online support options (Canada-wide)

Wellness Together Canada is a federal portal with free mental health and substance use resources and support.

How to ask for help (even if you hate talking about feelings)

A simple script that works

Pick one person (a parent/guardian, older sibling, counselor, teacher, coach) and try:

“Can I talk to you about something that’s been stressing me out?”
“I don’t need you to fix it — I just need support.”
“I’m not feeling like myself lately and I think I need help.”

If you don’t know what to say

Try this:

What’s going on: “School has been a lot and I feel overwhelmed.”
How long: “It’s been going on for a few weeks.”
What you need: “Can you help me figure out who to talk to?”

If you’re worried about a friend

You don’t have to handle it alone.

What helps:

Say what you noticed: “I’ve noticed you’ve seemed really down lately.”
Offer a small next step: “Want to talk to the counselor with me?”
If they might be unsafe, tell a trusted adult right away (even if your friend says not to). That’s not betrayal — that’s care.

If you need guidance in the moment, 9-8-8 can also help you figure out what to do for someone else.

Privacy and confidentiality (the quick version)

Many support services are confidential, but there are limits if someone is at immediate risk of serious harm. If you’re unsure, you can ask directly: “What stays private, and what doesn’t?”. That question is normal — and you deserve a clear answer.

A quick “Where do I start?” checklist

If you want the simplest path:

If you feel unsafe right now: 911 / Emergency / 9-8-8
If you want to talk to someone today: Kids Help Phone (call or text)
If it’s ongoing: school counselor + doctor/walk-in clinic
If you need local options: 211