Crisis: Resources

If you are feeling in crisis or need more immediate support, call one of these options:

Local Crisis Lines & Distress Centres (Hamilton & Halton):

Hamilton: 905-561-5800 — 24/7.  

Halton Region (general): 905-681-1488 (Burlington), 905-877-1211 (Milton/Halton Hills), 905-849-4541 (Oakville).

Crisis Outreach and Support Team (COAST) — Hamilton mental health crisis outreach (mobile support).

CMHA Halton Crisis Line: 1-877-825-9011 — Crisis support for Halton residents aged 16+.  

Reach Out Centre for Kids (ROCK): 905-878-9785 — 24/7 youth crisis support (under 16).  

 

Barrett Centre for Mental Health Crisis Support (Hamilton):

The Barrett Centre provides 24/7, community-based crisis support for people 16 years and older experiencing a mental health and/or substance-related crisis who do not require emergency medical care. You can access in-person support, short-term stabilization, and crisis counselling, and you can self-refer.

  • Access by phone (24/7): 905-529-7878
  • Location: Hamilton (walk-in support available following phone screening)
  • Cost: Free and confidential
  • Website

When to use:

The Barrett Centre is a good option when someone is overwhelmed, unsafe, or struggling to cope but does not need to go to the emergency department.

If there is immediate danger: call 911

For immediate emotional distress: 9-8-8 (call or text, 24/7)

What does being in crisis or distress mean?

Being in crisis means that something in the moment feels overwhelming—your emotions, thoughts, or body reactions are so intense that it’s hard to think clearly or feel steady. When this happens, your nervous system is highly activated and focused on survival. As strong as these feelings are, they do not last forever.

The nervous system cannot stay in a state of high alert indefinitely, and waves of distress always rise and fall. Whatever you are feeling, whatever is happening, is just now. This moment will shift.

There are ways to support your body and mind through it—simple, grounding steps that can help you move through the moment more quickly and with a little more ease.

Follow these steps to help you ground yourself:

Here is a clear, practical outline you can use. It’s ordered to match how the nervous system actually settles, starting with the body and moving toward the mind:

1. Start with the body (bottom-up regulation)

Distress lives in the nervous system first, not in logic.

  • Slow your breathing (longer exhales than inhales).
  • Put your feet firmly on the ground or press your back into a chair or wall.
  • Use temperature or pressure (hold something cold, wrap in a blanket, press your hands together).

2. Orient to the present moment

Remind your nervous system that right now you are safe enough.

  • Name 3–5 things you can see, hear, or feel.
  • Gently look around the room and notice where you are.
  • Say the date, time, and place out loud or in your mind.

3. Reduce the intensity, not the feeling

The goal is not to make emotions disappear, but to bring them into a tolerable range.

  • Let the feeling be there without fighting it.
  • Rate the intensity and notice when it shifts, even slightly.
  • Tell yourself: “This is uncomfortable, and I can get through it.”

4. Use compassionate self-talk

Harsh self-judgment increases activation.

  • Speak to yourself as you would to someone you care about.
  • Use phrases like: “This makes sense,” or “I’m doing the best I can right now.”

5. Engage in gentle movement or action

Small actions help discharge stress energy.

  • Stretch, walk, sway, or shake out your hands.
  • Do one simple, purposeful task (drink water, wash your hands, step outside).

6. Reconnect once the intensity lowers

Only after the body settles does thinking become helpful.

  • Reflect on what you might need next.
  • Reach out for support if possible.
  • Remind yourself that the wave has already begun to pass.

Learn More About Distress Tolerance

If you are in need of immediate support- reach out to one of the resources above.

If you are not in immediate crisis, but want to attend therapy to work on self-harm thoughts or behaviours- Reach out to us to set up an appointment.

Related Posts

Anxiety: Resources

Anxiety is a state of heightened alert and worry that arises when the mind perceives a potential threat or uncertainty. It involves anticipatory fear, tension in the body, and attempts…

Recent Posts