You can use the Mental Health Database to find support in the community, online, by phone, or even text.

You can also reach out to someone around you. Think about who you trust and would feel most comfortable talking to. It doesn’t have to be a mental health professional. Many adults in health and school settings have some form of mental health training or they can connect you to someone who does.

At school, you might talk to a school nurse, guidance counsellor, teacher, coach, principal, or other staff member. Outside of school, you could talk to family, friends, faith or cultural leaders, an Elder, or a family doctor.

The most difficult part of reaching out can be starting the conversation. Know that you’re not alone in how you’re feeling and people genuinely want to help.

Below are some examples of what you could say.

Start by saying that you want to talk or that you want help.

• “I’m wondering if I can talk to you about some problems I have been having.”

• “I’m not sure who to talk to. Can you connect me with someone who can help?”

Next, try to be honest about how you’re feeling. Or share a physical, social, or behavioural change that you’ve noticed.

• “I’ve been feeling [insert an emotion that best fits for you: worried? anxious? down? angry?] lately.”

• “I haven’t been feeling like myself lately.”

• “I have been having difficulty [insert what best fits for you: sleeping? concentrating? being social?] lately.”

If easier, you could start by writing it down or sending a text, message, or email to them that you would like to talk.

Many mental health services now have options to talk by text or online chat (For example: To talk to a counsellor at Kids Help Phone: Text 686868 or Chat online).

Once you reach out, an adult will often guide the conversation by asking you some questions. The questions they ask are to understand how best to help you. They might ask about:

• What led you to seek help

• How you’ve been feeling and for how long

• Your family and living circumstances

• How your mental health has impacted your life, such as school and relationships

A care provider should also discuss confidentiality (i.e., the legal obligation not to disclose personal health information obtained in confidence without your consent), including the limits to confidentiality (i.e., the circumstances when they would have a legal requirement to breach confidentiality). Don’t be afraid to ask.

It can take time to connect with the right mental health professional or service for you. Don’t give up. Read below for tips on finding a “good” fit.

If you need help in the meantime, you could make use of services available 24/7 by phone, text, or online chat (To talk to a counsellor at Kids Help Phone: Text 686868 or Chat online).

1. Make a List

Make a list of what type of help you are looking for and what is important to you. You might consider the ideal location, areas of specialization and experience, an approach you prefer, and if there is a fee.

For example, if it is important that you work with someone that has a similar identity (e.g., gender, language, culture), you can use the tags in the Mental Health Database to search for specific options.

It’s okay if you don’t know what you need right now. Sometimes you need to see what is available and try some options first.

2. Ask for more information or a consultation

Once you narrow down your list, you can contact the mental health service provider and ask for a free consultation or introduction. Here is a prompt you can use:

“Hi. I am a high school student looking for mental health counselling. I would like to learn more about your services. Is it possible to arrange a brief consultation to see if this would be a good fit for me? Thanks. “

3. Ask questions about what is important to you

When you have your consultation, the mental health professional will typically guide the conversation. Before your consultation, do a bit of self-reflection and consider your answers to these questions. Below each question is an example of what one might say to a potential mental health professional.

Q: What is the issue/concern you would like to address?

E.g., “I have been experiencing anxiety lately.”

Q: What is your goal?

E.g., “I would like to understand my anxiety better and find ways to cope with it.”

Q: Is there a type of service or therapy that you’re interested in?

E.g., “Can you tell me about the types of services that you offer?”

Q: Are there other things that are important to you?

E.g., “Do you provide telehealth or online services? Do you identify as BIPOC or 2SLGBTQ+? How does this inform your approach?”

4. Do you feel a good enough connection to them?

Therapy is meant to provide a welcoming and safe space. Pay attention to how you feel when speaking to the potential mental health professional. The relationship between you and your mental health professional is an important part of therapy.