🧭
A gentle guide when you’re feeling overwhelmed
You don’t need to read everything.
Pick one section that fits how you feel right now.
🚨 I feel unsafe or in crisis
Get immediate support:
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Call or text 9-8-8
https://988.ca -
📞 Call 911 if you’re in immediate danger
You deserve support right now.
🌬️ I need help calming my body right now
Try one gentle option:
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🧘 Simple Calming Practices – Inspiring Hope
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🎧 Insight Timer
https://insighttimer.com -
🌱 Smiling Mind
https://www.smilingmind.com.au
Even one slow breath counts.
✍️ My thoughts or emotions feel tangled
Support for reflection and clarity:
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🌸 Rosebud (guided journaling)
https://www.rosebud.app/ -
📊 Daylio (mood tracking)
https://daylio.net/ -
😊 Happify (small, structured activities)
https://www.happify.com/
There’s no right way to do this.
🧠 Anxiety or worry is the main thing
Practical, evidence-based tools:
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🧩 MindShift CBT (Anxiety Canada)
https://www.anxietycanada.com/resources/mindshift-cbt/ -
🕯️ In-the-Moment Mindfulness for Anxiety – Inspiring Hope
These are skills you can return to anytime.
🕊️ I’m carrying grief or spiritual distress
Support for deeper experiences:
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💬 Meeting Grief / Meeting Grief with Compassion & Presence – Inspiring Hope
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⛪ Religious or Faith-Based Distress & Wounding – Inspiring Hope
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🌌 Integrative Medical Health University
https://imhu.org/
There’s no timeline for healing.
💼 Work stress or physical health is affecting me
Whole-person support:
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🏢 Workplace Strategies for Mental Health
https://www.workplacestrategiesformentalhealth.com/ -
🩺 LifestyleRx
https://lifestylerx.io/
Publicly funded for some Canadians
🌱 Gentle reminder
You don’t need to do everything.
One small step is enough for today.
