BetterGoing through a hard time, anxiety, grief, emptiness, dark thoughts, is not a weakness. It happens to a great many people, and above all: it can be talked about, and helped. In Quebec, trained people answer at any hour, free of charge and in complete confidence. Here is who to turn to, depending on how you feel today.
If it is urgent. If you are thinking of hurting yourself or you are in crisis right now, call or text 988 (suicide crisis helpline, 24/7, free). In case of immediate danger, call 911. You do not have to carry this alone.
For a crisis: call or text 988 (or 911 if there is immediate danger). To talk to a professional when things weigh on you: dial 811 and choose Info-Social (24/7, free, confidential). For an addiction (alcohol, drugs, gambling): dedicated lines answer day and night. You can call for yourself or for someone close to you.
Start hereWhat is your situation?
Choose what fits you best right now, every door leads to the right resource.
Right nowIn a crisis
If you are thinking of ending your life or hurting yourself, talk about it right away. You do not need to be "certain" nor for it to be "serious enough": these lines exist for exactly this.
- 988suicide crisis help, by call or text. Free, confidential, 24/7, in French as in English.
- 911in case of immediate danger to you or someone else.
- 1 866 APPELLE (1 866 277-3553), Quebec's suicide prevention line. Also by text at 535353 and by chat at suicide.ca.
Whether it is for you or because you are worried about someone close, you can call. You will not be judged, and they will help you get through the present moment.
When it weighsJust talking to someone
You do not have to be in crisis to ask for help. When anxiety, exhaustion or grief take up too much space, talking to a trained person often makes a real difference.
- 811, then Info-Socialpsychosocial workers listen and advise (anxiety, grief, conflict, worry about someone close). Free, confidential, 24/7, everywhere in Quebec.
- Tel-jeunesfor young people (roughly 12 to 17): 1 800 263-2266, or by text at 1 866 811-4811. Free and confidential, every day from 8 a.m. to midnight.
Over timeFinding help that lasts
A helpline helps in the moment. For follow-up over time, there are also simple front doors:
- Info-Social (811) can direct you to your CLSC's services and to resources in your region.
- Your family doctora good first step to be assessed and directed to the right place.
- 211 and our resource directoryto find community mental health organisations near you.
Asking for help early gives you a chance to feel better sooner. There is no shame in that.
AddictionAlcohol, drugs, gambling
An addiction is not a lack of willpower, it is something that can be treated, with help. These lines are there to listen, inform and direct you, without judging you.
- Drogue : aide et référencefor alcohol and drugs: 1 800 265-2626. Free, confidential, anonymous.
- Jeu : aide et référencefor gambling (games of chance, online gambling): 1 800 461-0140. Free, confidential, anonymous.
Worth knowing. All these lines are free and confidential. You can call for yourself or for someone close to you that you are worried about, and your situation does not have to be "serious enough" to earn you the right to call.
Without depending on anyoneWhat you can do yourself
Talking to someone helps, and there are also simple things you can do on your own, every day, to help you hold on.
Small things that help
- Breathe slowly for a few minutes: breathe in counting to 4, out to 6. It calms the body.
- When anxiety rises, anchor yourself in the present: name 5 things you can see, 4 you can hear, 3 you can touch.
- Move a little every day, even a short walk outside. The body helps the mind.
- Try to keep regular sleeping hours and eat at set times.
- Write down how you feel, or note 3 small things that were okay in your day.
- Choose one single achievable thing for today, and be proud of having done it.
- Avoid staying alone too long: a simple message to someone you trust is already a connection.
One last wordYou matter
Asking for help is not giving up, it is one of the most courageous things there is. You do not have to know what to say or explain everything: a simple call or a text is enough to start. The heaviest moments do pass, and nobody should go through them alone. If you take away one thing: talk to someone today.
Frequently askedYour questions
What do I do if I am thinking of hurting myself right now?
Talk about it right away: call or text 988, the suicide crisis helpline, free and available 24/7. If you are in immediate danger, call 911. You can also reach Quebec's suicide prevention line at 1 866 APPELLE (1-866-277-3553).
Who can I talk to if things are not okay but it is not an emergency?
Dial 811 and choose Info-Social: psychosocial workers answer, free of charge and confidentially, 24/7, everywhere in Quebec. You can call about anxiety, grief, worry for someone close, or any situation weighing on you.
Are these services free and confidential?
Yes. 988, 811 (Info-Social), the suicide prevention line and the addiction lines are free and confidential. You can call for yourself or for someone close to you, and it does not have to be "serious enough".
Is there a helpline for young people?
Yes. Tel-jeunes is for young people (roughly 12 to 17), at 1-800-263-2266, or by text at 1-866-811-4811. It is free and confidential, every day from 8 a.m. to midnight.
Where can I find help for an addiction (drugs, alcohol, gambling)?
For alcohol and drugs, call Drogue : aide et référence at 1-800-265-2626. For gambling, call Jeu : aide et référence at 1-800-461-0140. These lines are free, confidential, anonymous and available 24/7.
This may also helpOther doors
Do you need more help?
We are here to help you find the right door.
Sources
- Gouvernement du Québec, Mental health: finding help (Info-Social 811, 1 866 APPELLE, in French)
- CRTC / Government of Canada, The 9-8-8 line (call and text, in French)
- Gouvernement du Québec, Alcohol, drugs and gambling (help and referral, in French)
- Gouvernement du Québec, Info-Social 811 (in French)
About this article. General information, accurate as of the date shown, this is neither an emergency service nor medical advice. If you are in danger, call 988 or 911. The resources cited are free and confidential; their contact details can change, 811 (Info-Social) and 211 can always point you in the right direction. BetterWorld is a social-economy organisation, independent of the Government of Quebec.
Spotted an error or an out-of-date figure? Write to us: we will correct it and re-date the article. Our texts are written with the help of artificial intelligence and checked against official sources before publication, but an amount or a rule can change without us catching it. If anything here does not match what an official body tells you, they are right.