see if this exercise can ground you a little to help decide what to do next
Try noticing your surroundings. Where are you right now? What do you see around you? Can you name and describe the shape and colour of 5 things?
Can you touch 4 things close to you? The chair or wall you may be near? Your clothes, a pet?
What are 3 sounds that you can identify? Are they close or far from you? Are there 2 things you can smell? An essential oil? Spices/food? Is there something you can taste?
Sometimes something as simple as a glass of water can help ground us to figure out what to do next. Give yourself a moment to hydrate and find your bearings.
looking for someone to talk to?
If you need to be in relation with someone, consider reaching out to a friend or someone you trust via text, a phone call, messenger or other platform you feel comfortable engaging with right now.
You can also call a listening/crisis line. They are accessible 24 hours a day and 7 days a week. There should always be someone to answer your call at any time in at least English and/or French. They may also have other more appropriate resources for you (other languages, addiction services, gendered violence support, legal support etc). See below for some options.
online resources
You can also look to these websites for more resources of support for crisis situations:
https://amiquebec.org/suicide/
https://fireweedcollective.org/crisis-toolkit/
(based in the USA)
https://projectlets.org/resources
(based in the USA)
crisis lines
TRACOM (514-483-3033)
crisis support: hard time coping with a situation, very stressful, need intervention
SAM (1-866-277-3553)
suicidal thoughts support
TelAid (514 935-1101)
active listening line: feelings of loneliness, anxiety, panic or other uncomfortable feelings
Trans lifeline (877-330-6366)
trans-led peer support connecting trans people to appropriate community supports and resources
Talk 4 Healing (1-855-554-heal /4325)
culturally grounded & confidential listening line for indigenous women (offered in 14 different indigenous languages, English & French)
(1-844-413-6649) toll free, 24/7
mental health counselling, emotional support, cultural support, transportation support.
https://www.rcaanc-cirnac.gc.ca/eng/1448633299414/1534526479029
Face à Face (514 934-4546)
Monday to Friday 9 – 5
listening line and referral centre, welfare info for homeless folks, accompaniment, counselling service & housing support
https://faceafacemontreal.org/
Kids Help Phone (1-800-668-6868, or text 686868)
Text, phone, messenger, live chat and resources offering support for kids, teens, young adults and adults (support for adults available but not advertised)
Toll free, available 24/7 (English/French)