Stress, low mood, and when to reach out

Everyone has stretches of stress, worry or low mood. It becomes something to act on when it lasts, when it stops you doing things you need or want to do, or when it changes how you sleep, eat or relate to people.

If you are in crisis

If you are thinking about suicide or worried about someone who is, call or text 9-8-8 (Suicide Crisis Helpline) any time, or go to an emergency department. You do not need to be certain it is "serious enough" to call.

First steps that help

1. Name it and track it. Note how you feel each day for two weeks and what is going on around it. Patterns make the next conversation easier.
2. Protect the basics — regular sleep, food, daylight, movement, and contact with people you trust. These are not a cure but they change the baseline.
3. Reduce one load. Ask for an extension, hand off one task, say no to one thing.
4. Limit alcohol and cannabis, which tend to worsen mood and sleep over time.

Where to get help

• Free and low-cost: ConnexOntario (1-866-531-2600) for navigation; community health centres; employee and student assistance programs; CAMH's online resources.
• A family doctor or nurse practitioner can assess, treat, and refer.
• A registered psychotherapist or psychologist for talk therapy. Many offer sliding-scale fees — on AffordableHealth.ca you can enter what you can afford and match with a verified professional who works within it.

Why not to wait it out

Mild depression and anxiety respond well to early support — a few sessions of therapy, small changes, sometimes medication. Left for months, they tend to entrench, affect work and relationships, and take longer to treat. Reaching out early is the shorter path.

Sources

• Centre for Addiction and Mental Health (CAMH)
• 9-8-8 Suicide Crisis Helpline (Canada)
• Public Health Agency of Canada — Mental health