[Legal & Emotional Support] Acute Mental Health Crisis or Thoughts of Self-Harm (Mental Health Crisis)
Applicable Scenario: You are experiencing overwhelming anxiety, a severe panic attack, deep depression, or thoughts of self-harm, and you feel you can no longer cope alone.
Self-Help & Quick Solutions:
- Pause and Breathe: Sit down in a safe, comfortable spot. Try box breathing: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds.
- Ground Yourself: Use the 5-4-3-2-1 technique: name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
- Reach Out Immediately: Do not isolate yourself. You do not have to carry this heavy weight alone; professional, non-judgmental listeners are waiting to help.
Who to Call & Contact Info:
- Immediate Danger to Life: Call
911or go to the nearest hospital emergency room. - Suicide & Crisis Support: Call or text
988(Suicide Crisis Helpline, free, 24/7, across Canada). - BC Mental Health Support Line: Call
310-6789(no area code needed, 24/7 emotional support and resources in BC).
What 24/7 crisis resources are available if I or someone I know in BC is experiencing thoughts of self-harm or suicide?
If there is an immediate danger to life, please call 911 or go to the nearest emergency room. For urgent mental health or suicide intervention across Canada, you can call or text the Suicide Crisis Helpline
at 988 (toll-free). In British Columbia, you can also dial the BC Mental Health Support Line
at 310-6789 (no area code needed) for 24/7 emotional support.
How can I quickly manage a severe panic attack or extreme emotional distress when coping alone?
You can utilize the 5-4-3-2-1 Grounding Technique: look around and name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Pair this with Box Breathing (inhale, hold, exhale, hold for 4 seconds each) to de-escalate the physical symptoms of anxiety.