People who I want support from
Different people who may be able to support you
Important people in your life may also be able to help. Think about friends, family or a partner, if you have one. Reaching out for help may not be easy. If you haven’t spoken to friends or family about your mental health or substance use before, think about who may be most able to offer support or best understand what you are experiencing. If you can’t reach out to these people, you could speak to a teacher, guidance counsellor or coach instead.
Know there is nothing wrong with asking for help.
Lots of people need someone to talk to at some point in their lives. There’s nothing wrong with this—it’s completely okay!
Prepare what you want to say.
If you are nervous, you may want to plan out what you will say. You can do this by writing out some points explaining how your mental health and/or substance use has been affecting your life.
Decide how you want to have the conversation.
Pick a time when both of you are relaxed and in a comfortable space. If it might be too hard to speak to them, you could write a short note, email or text explaining how you feel.
Be clear about what you need.
Let them know how you feel and that you would like to get more help. Tell them you’re looking for their support. For example:
- “Can I talk to you? I've been feeling really stressed and down about things for a while now. It would be helpful to talk to you about what I’m going through."
- “I’m not feeling like myself these days. I’m tired and sad all the time—I don’t feel right. I want to see someone who can help. I want to learn what to do to start feeling better.”
Reach out to someone else if you need to.
Hopefully this person will support you, but some people may not understand. Sometimes people may understand but they may not be in a position to help. If they aren’t able to help, try not to be discouraged. See if there is another person who you can reach out to instead.
Scroll through and learn about the different people who can support you by clicking on the arrows below
Family and friends
You define who your family is—it doesn’t just have to include your mom, dad, brothers or sisters. Your family might include relatives, individuals from the community and your friends. Whoever it is, they can be a major source of support for you, as well as advocate for you and help you get the treatment you need. It’s important to remember that when someone gets help, it may affect other members of their family. It could be helpful for your family to participate in family-focused supports (for example, group therapy sessions) while you are in treatment so they can learn how to better help you and get support for themselves.
Case worker/Care navigator
This is a position that is becoming more common in the mental health and substance use world. It can be very difficult and confusing to understand the mental health care system. A case worker/care navigator can take on many different roles, but they are generally a “go-to” person for someone who is receiving treatment. They will help you get access to different services so that you can focus on your treatment, not on working your way through a confusing system.
Elders and other traditional teachers
You may be interested in getting support from an Elder, Knowledge Keeper or traditional teacher if you are part of a First Nation, Métis or Inuit community. Elders, Knowledge Keepers and traditional teachers bring wisdom, lessons and support based on teachings they have received and their own experiences. Elders may be able to provide advice, emotional and spiritual support. They may also be able to help you connect with people who specialize in medicine, ceremony and language. Ask people you know if they can connect you with an Elder. There may also be spaces in your community where you can be introduced to the teacher you’re looking for.
Mental health nurse
A mental health nurse specializes in mental health care. They can help you understand your mental and physical health concerns and can work with your psychiatrist and family doctor to help you plan your care. Mental health nurses are found in hospitals, community services and even in schools.
Peer support (support from people who have experienced similar challenges)
With peer support, you can talk to someone your age who has also gone through similar challenges as you have. For this reason, you may feel more comfortable with this person and this may be able to offer you a feeling of hope. If you are interested to learn more, see Peer support
Psychiatrist
A psychiatrist is a type of mental health professional who is a medical doctor. They can assess, diagnose mental illnesses and provide treatment, like therapy and medication. There are not a lot of psychiatrists in Canada, so it may take a long time to get an appointment. Consider talking to your service provider about whether a psychiatrist would be the best for your needs.
If you think a psychiatrist might be helpful to you, here are some questions that you could ask a service provider:
- Does your service have access to a psychiatrist?
- If not, who provides medication management or support with a diagnosis?
- If so, how can I get access to them?
Psychologist
A psychologist is a mental health professional who is trained to help people learn how to manage mental health and substance use challenges. They are trained in psychotherapy (therapy) (which includes different ways to help a person). They are also trained to do assessments and diagnosis that helps to better understand the way a person thinks, feels and behaves. Psychologists can provide therapy to help you understand your struggles (see note: Therapy).
Social worker
Social workers in the mental health and substance use field can have many different roles. Generally, social workers provide support to people who are going through mental health, financial, physical, emotional, mental and/or legal difficulties. They can offer counselling as well as help sort out childcare services, living assistance, health care and/or welfare benefits. Social workers go through special training to provide therapy. Sometimes, social workers are called therapists or counsellors (see 2.11 Therapist/Counsellor). They can also support you in other ways, like helping you access different services, running group therapy meetings and supporting families. To better understand a social worker’s role, don’t hesitate to ask your service provider!
Teachers
You may want to speak to one of your teachers at school, college or university about how you are feeling. This may also be a good option if your mental health is affecting your grades and you need accommodations at school or if you are not able to open up to your family about your difficulties and have a relationship with a teacher you trust.
Therapist/Counsellor
Therapists and counsellors are professionals who can provide different types of therapy. Some of the types of therapy are listed in the here. When you are meeting a therapist or counsellor, you might want to ask them a few questions to understand their background and experience.
Others
Coaches, pastors, partners—you never know who might be able to help you! You could join a new club or group in your community or get some cuddles from a pet. Don’t have a pet? You could visit a pet store!
Support systems
Your support system is made up of people who provide support, respect, and care for you. These are people who are in your corner. They provide help that is genuine and in your best interest.
Click the tabs to view each example
Magda is having some mental health struggles. She also feels like she has drifted apart from her best friends at school. Although she does not feel like she can share her struggles with her best friends, Magda is close to her mum, who has always been a strong support during difficult times. While at school, Magda feels like she can talk to her school nurse. Her school nurse is a good listener and always makes time for Magda. Magda knows that if she is having a difficult day, she has someone at home and at school who can support her. This is Magda’s support system.
Tao is having some difficulties. They feel like they are not able to open up to their parents. Tao also feels like they cannot talk to their friends because they won’t understand. Tao feels like they have no one to talk to. They decide that they would like to talk to someone their own age who is going through similar struggles. Tao finds an agency close by that has a peer-support program. Tao joins the agency and is matched up with someone who they can talk to and share their feelings with. This is Tao’s support system.
Activity: Support system worksheet
Support can come from many different people and sources. Who are some people who have offered you support before? Who are some people you can count on? You can use the circles to brainstorm people around you who may offer you positive energy and support during difficult times.
Key messages:
- There are many people who can help you, such as social workers, Elders, psychologists and others. If you are unsure how to get the help you need, start by speaking to your family doctor.
- Important people in your life may also be able to help. If you haven’t spoken to friends or family about your mental health or substance use before, think about who may be most able to offer support or best understand what you are experiencing. You can also consider speaking to a teacher, guidance counsellor or coach as well.
