How can I create change for my mental health?

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Everyone’s mental health and wellness journey is different. There may be times when you feel calm, happy or excited. And there may be times when you have uncomfortable feelings, like hopelessness or anger. It can be confusing trying to navigate your mental health, and it’s OK if you’re not sure how to cope with all of your thoughts and feelings. Maybe you’d like to change the way you take care of your mental health, but you’re not sure how.

A Feel Out Loud graphic with text between “Kids” and “Phone” that reads “I think I smoke too much pot.”

Need to get something off your chest?

Whether it’s friends, fights, family, the future, or anything else, you can get free, 24/7, confidential help at KHP:

Call 1-800-668-6868
Text 686868 or message online

No matter how you feel inside, you’re not alone. Kids Help Phone is here to offer you support with making changes in ways that feel manageable for you. On this page, we share resources that may help you feel more empowered to create change for yourself and how you take care of your mental health, and ways to give your feelings a place to go.

Explore your thoughts and feelings

You can tap on the images below for resources that may help you discover how your thoughts and feelings may be impacting your mental health, and how you can learn to manage them.

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Feelings chart: Discover ways to Feel Out Loud Learn more about Feelings chart: Discover ways to Feel Out Loud
Array ( [0] => anger [1] => anxiety [2] => coping [3] => depression [4] => grief [5] => isolation [6] => loneliness [7] => loss [8] => mindfulness [9] => mindfulness tool [10] => panic [11] => sadness [12] => self-awareness [13] => self-care [14] => stress )
Explore thoughts and feelings: 27+ resources for 2026 Learn more about Explore thoughts and feelings: 27+ resources for 2026
Array ( [0] => emotional health [1] => journaling [2] => mindfulness tool [3] => self-awareness [4] => self-care [5] => supporting others )
How to start journaling today Learn more about How to start journaling today
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Video: Real kids talk about coping with anxiety Learn more about Video: Real kids talk about coping with anxiety
Array ( [0] => depression [1] => emotional health [2] => questionnaire [3] => sadness [4] => self-awareness [5] => tool )
Questionnaire: Reflecting on feelings of sadness Learn more about Questionnaire: Reflecting on feelings of sadness
Array ( [0] => coping [1] => healing [2] => mindfulness [3] => mindfulness tool [4] => self-awareness [5] => self-care [6] => stress [7] => Tools )
Try fun, healthy & adaptable mindfulness tools Learn more about Try fun, healthy & adaptable mindfulness tools

Learn about substance use, gambling and gaming

If substance use, gambling, or gaming are affecting your mental health, you may find these resources helpful. You can tap on the images below to learn and discover strategies you could try to support your physical and mental well-being. 

Array ( [0] => alcohol [1] => cannabis [2] => drugs [3] => physical health [4] => safety [5] => smoking [6] => substance use )
What is substance use? Learn more about What is substance use?
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Cannabis: Important things to know Learn more about Cannabis: Important things to know
Array ( [0] => drugs [1] => safety [2] => smoking [3] => substance use [4] => vaping )
Vaping is on the rise. Here’s what you need to know. Learn more about Vaping is on the rise. Here’s what you need to know.
Array ( [0] => alcohol [1] => drugs [2] => safety [3] => substance use )
How to take care of yourself when using substances Learn more about How to take care of yourself when using substances
Array ( [0] => gambling [1] => housing [2] => jobs [3] => money [4] => online gaming )
Against the odds: How to cope with a gambling problem Learn more about Against the odds: How to cope with a gambling problem
Array ( [0] => gaming [1] => online gaming )
Online gaming: How to put down the controller Learn more about Online gaming: How to put down the controller

Start or continue a conversation about mental health

You can tap on the images below for tips on how to connect with others about mental health and wellness. Whether you’re seeking support or want to help support someone you care about, you can learn how to start / continue conversations.

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Tips for talking about mental health (even when it’s hard) Learn more about Tips for talking about mental health (even when it’s hard)
Array ( [0] => communicating with others [1] => communication [2] => emotional health [3] => family [4] => friends [5] => relationships [6] => supporting a friend [7] => supporting others )
Need to have a tough conversation with someone? Here’s how. Learn more about Need to have a tough conversation with someone? Here’s how.
Array ( [0] => community [1] => family [2] => friends [3] => loneliness [4] => relationships [5] => self-awareness [6] => staying connected )
How to map out your community of support Learn more about How to map out your community of support
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How to help a friend: 20+ resources from Kids Help Phone Learn more about How to help a friend: 20+ resources from Kids Help Phone

Get inspired by real-life stories

You can tap on the images below for stories and experiences that may remind you you’re not alone. They may even help you feel more empowered to create change in your own life.

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Feel Out Loud Community Creator Space Learn more about Feel Out Loud Community Creator Space
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Youth story: On barriers to seeking mental health resources Learn more about Youth story: On barriers to seeking mental health resources
Array ( [0] => 2SLGBTQI+ [1] => real-life stories )
Youth story: My positive message to others about coming out Learn more about Youth story: My positive message to others about coming out
Array ( [0] => 2SLGBTQI+ [1] => Black youth [2] => community [3] => coping [4] => emotional health [5] => equity [6] => healing [7] => real-life stories [8] => self-care [9] => self-esteem [10] => trauma )
Tanya Turton on healing through art and community Learn more about Tanya Turton on healing through art and community

Practise self-care and mindfulness

You can tap on the images below for self-guided tools that may help you take care of your mind and body as you create change to support your wellness.

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Self-care can be more than bubble baths. Here’s our guide. Learn more about Self-care can be more than bubble baths. Here’s our guide.
Array ( [0] => emotional health [1] => mindfulness [2] => mindfulness tool [3] => tool )
What is mindfulness, and how can I practise it? Learn more about What is mindfulness, and how can I practise it?
Array ( [0] => anxiety [1] => coping [2] => emotional health [3] => healing [4] => hope [5] => kids [6] => mindfulness [7] => mindfulness tool [8] => self-awareness [9] => self-esteem [10] => stress [11] => tool )
Calm your anxiety with this glowing fire body scan Learn more about Calm your anxiety with this glowing fire body scan
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Quiz: Am I practicing enough self-care? Learn more about Quiz: Am I practicing enough self-care?

Find options for support

No matter what you’re feeling, it’s welcome at Kids Help Phone. You can give your feelings a place to go by connecting any time. Tap on the images below to learn about different ways to get free mental health support as you begin / continue your wellness journey.

Searching for more mental health support options? You can use Resources Around Me to discover services and programs that may be available nearest you.

Discover resources on body image and self-acceptance

Having a healthy body image goes beyond what’s reflected in the mirror. And finding the right words to talk about it isn’t easy. You can tap on the images below to learn more about body image and ways you can practise self-acceptance to create change for your mental health and / or support the young people in your life.

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What is body image and why is it important? Learn more about What is body image and why is it important?
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25 messages of support about body image and eating disorders Learn more about 25 messages of support about body image and eating disorders
Array ( [0] => balance [1] => emotional health [2] => healing [3] => journaling [4] => self-awareness [5] => self-care [6] => self-esteem [7] => tool )
Practise self-awareness with this creative workbook Learn more about Practise self-awareness with this creative workbook
Array ( [0] => emotional health [1] => self-awareness [2] => self-esteem )
10 ways to practice self-acceptance Learn more about 10 ways to practice self-acceptance
Array ( [0] => body image [1] => caring adults [2] => family [3] => self-esteem )
Tips to support young people with body image Learn more about Tips to support young people with body image
Array ( [0] => community [1] => emotional health [2] => family [3] => friends [4] => physical health [5] => relationships [6] => self-care [7] => spirituality [8] => staying connected [9] => tool )
Kids Help Phone’s Wheel of Well-Being Learn more about Kids Help Phone’s Wheel of Well-Being

If you’d like more tips or have questions about how you can feel more empowered to create change for your mental health, you can connect with Kids Help Phone any time, for free. There’s always room for your feelings here.

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