First try some things to calm yourself down like counting to 10 and breathing deeply. When you are ready, try digging deeper to see what’s under the surface. This is where talking about your feelings or writing about them can really help.

Kids Help Phone is always available with people to talk to. Text for free at 686868 or call 1-800-668-6868.

If you or someone you know is in immediate danger call 911 or your local emergency services right away.

Ask for help if feelings or negative thoughts last for a long time, are really getting in the way of the normal things you do in your life, or if you have thoughts about hurting yourself. Tell your parents, teacher, counsellor or another adult you trust.