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Urgent helpCrisis contacts in Canada, and guidance for other locations.

Urgent help in Canada

Outside Canada, contact your local emergency or crisis service.

Immediate danger

911

If your safety is at immediate risk, call emergency services.

Suicide crisis support

988

Call or text 988 in Canada, 24 hours a day. Support is also available if you’re worried about someone else.

Visit 9-8-8

Kids Help Phone

1-800-668-6868

Support for young people. Call any time, or text CONNECT to 686868.

Explore youth support
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Digital workbookFour short activities. Turn your choices into a picture or find a phrase.

Free digital workbook

Open the workbook
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Ally GuideEveryday support for Two-Spirit and LGBTQIA+ people.
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Visual guides & activitiesGrounding, feelings, boundaries, and more.

See, read, listen or try an activity. Switch whenever you like.

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Reading and colour options

Shapes and labels carry meaning as well as colour. These options apply to this page's guides.

Visual guides

Choose a topic, then explore it in the format you prefer.

Download North Aster guides (10-page PDF)
Overwhelm and grounding2 guides

North Aster guide

Find one anchor

Choose one thing to notice. You can stop at any time.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

Find One AnchorThree sensory choices surround a central anchor: look at one thing, feel a supporting surface, or listen to one sound. Choose one; there is no required sequence.Here,nowLookFeelListenOne anchor is enough.
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Look. Name one thing you can see.

Feel. Notice the chair or surface supporting you.

Listen. Notice one sound around you.

No need to do all three. If this feels uncomfortable, pause or choose something else.

Look. Name one thing you can see.

Feel. Notice the chair or surface supporting you.

Listen. Notice one sound around you.

No need to do all three. If this feels uncomfortable, pause or choose something else.

About this guide and source

Original North Aster prompts, informed by VA Whole Health guidance on noticing a present-moment sensory anchor.

VA Whole Health: Sensation of grounding

North Aster guide

When input is too much

Try one change that feels comfortable for you.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

When Input Is Too MuchDense overlapping sound waves on the left become a single gentle wave on the right. The idea is less input: softer light, less noise, more personal space, or fewer words.Too muchA little lessLess noise. Softer light.More space. Fewer words.
Read the guide

Noise. A quieter space or less audio

Light. Softer lighting

Touch. More personal space or comfortable clothing

Talking. A pause, or one question at a time

Different people need different things. You can ask for a change without explaining everything.

Noise. A quieter space or less audio

Light. Softer lighting

Touch. More personal space or comfortable clothing

Talking. A pause, or one question at a time

Different people need different things. You can ask for a change without explaining everything.

About this guide and source

Original North Aster comparison, informed by sensory adjustments described by the National Autistic Society. This guide does not identify or diagnose autism.

National Autistic Society: Sensory processing
Feelings and needs1 guide

North Aster guide

Words for what you need

Try any part of this. An exact label is optional.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

Words For What You NeedThree overlapping circles connect noticing your experience, naming a feeling if possible, and asking for what may help. The overlap shows that you can begin anywhere.?NoticeNameAskYou can begin anywhere.
Read the guide

Notice. What is happening for me? Examples: Tense / heavy / restless / unsure.

Name, if you can. What feeling comes closest? Examples: Worried / sad / angry / mixed.

Ask. What might help right now? Examples: Quiet / company / time / practical help.

There is no fixed link between a feeling and a need. "I'm not sure, but I need support" is enough.

Notice. What is happening for me? Examples: Tense / heavy / restless / unsure.

Name, if you can. What feeling comes closest? Examples: Worried / sad / angry / mixed.

Ask. What might help right now? Examples: Quiet / company / time / practical help.

There is no fixed link between a feeling and a need. "I'm not sure, but I need support" is enough.

About this guide and source

Original North Aster communication prompt. Further reading from Mind is written for ages 11-18; this prompt is not an assessment or a validated emotion scale.

Mind: Understanding your feelings (ages 11-18)
Personal boundaries2 guides

North Aster guide

A boundary, in your words

A short sentence can make your limit clear.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

A Boundary In Your WordsA person stands within a dotted personal-space boundary. A speech bubble says I need time. Three openings represent saying no, pausing, or offering one part.I need time.NoPauseThis part
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Say no. I'm not available tonight.

Take time. I need time before I answer.

Set a limit. I can help with this part.

If stating a boundary could put you at risk, seek support with safety planning first.

Say no. I'm not available tonight.

Take time. I need time before I answer.

Set a limit. I can help with this part.

If stating a boundary could put you at risk, seek support with safety planning first.

About this guide and source

Original North Aster examples, informed by the Centre for Clinical Interventions' assertiveness resources. No worksheet or publisher artwork has been reproduced.

Centre for Clinical Interventions: Assertiveness

Types of boundaries

Seven areas to reflect on when thinking about your own boundaries.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

The wheel names seven areas of boundaries: physical, sexual, financial, non-negotiable, time, emotional, and spiritual.

Scroll to read. Uncheck “Enlarge image” to fit the page.

Boundaries wheel with physical, sexual, financial, non-negotiable, time, emotional, and spiritual areas.
Read text summary

The wheel names seven areas of boundaries: physical, sexual, financial, non-negotiable, time, emotional, and spiritual.

Download image
Supporting someone1 guide

North Aster guide

Be with someone in distress

You do not need to solve everything to offer support.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

Be With Someone In DistressTwo people face each other with a shared conversation between them. A curved path leads from listening, to asking directly about suicide if worried, to connecting with help.Make roomfor their words.ListenAskConnect
Read the guide

Listen. Give them space to speak. Avoid judging or rushing to advice.

Ask directly. If you are worried about suicide, ask: "Are you thinking about suicide?"

Connect with help. In Canada, either of you can call or text 9-8-8, any time.

Immediate danger or serious injury: call 911 in Canada. Elsewhere, use local emergency or crisis services.

Listen. Give them space to speak. Avoid judging or rushing to advice.

Ask directly. If you are worried about suicide, ask: "Are you thinking about suicide?"

Connect with help. In Canada, either of you can call or text 9-8-8, any time.

Immediate danger or serious injury: call 911 in Canada. Elsewhere, use local emergency or crisis services.

About this guide and source

Original North Aster layout and summary of 9-8-8 Canada's guidance. The direct question about suicide is quoted from that guidance.

9-8-8 Canada: Talk to someone you are worried about
Grief and loss1 guide

North Aster guide

Grief has no fixed order

Feelings can change, overlap or return. There is no timetable to follow.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

Grief Has No Fixed OrderThree winding, overlapping waves represent changing feelings without a finish line. Three different shapes offer company, comfort, and everyday care as options, not stages.At your pace.CompanyComfortCare
Read the guide

Company. Ask someone to sit with you, with or without talking.

Comfort. Choose a familiar ritual, memory or quiet activity.

One basic need. Make room for a drink, food or a rest.

These are options, not stages. Support is available whenever grief feels too much to carry.

Company. Ask someone to sit with you, with or without talking.

Comfort. Choose a familiar ritual, memory or quiet activity.

One basic need. Make room for a drink, food or a rest.

These are options, not stages. Support is available whenever grief feels too much to carry.

About this guide and source

Original North Aster options, informed by CAMH's discussion of individual and cultural differences in grief, everyday care and reaching out for support.

CAMH: Loss, grief and healing
Asking for support1 guide

North Aster guide

A first message is enough

You can start with a few words.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

A First Message Is EnoughA large speech bubble containing a short request for support connects by a dotted path to an envelope. It illustrates beginning with one message.I'm having a hard time.Can you help me finda next step?A few wordscan begin it.
Read the guide

Try this. I'm having a hard time. Can you help me find a next step?

If you want, add. What you need: a conversation, counselling or help finding services.

Contact North Aster. hello@northaster.com

Counselling: within Canada, subject to suitability and local requirements. Support and navigation: internationally. Email is not monitored for emergencies.

Try this. I'm having a hard time. Can you help me find a next step?

If you want, add. What you need: a conversation, counselling or help finding services.

Contact North Aster. hello@northaster.com

Counselling: within Canada, subject to suitability and local requirements. Support and navigation: internationally. Email is not monitored for emergencies.

About this guide and source

Original North Aster wording, based on the service scope confirmed by the owner: counselling within Canada; support and navigation internationally. See the website's Contact page for current details.

North Aster: Contact and service scope
Understanding abuse2 guides

Types of abuse

Six forms of abuse, with examples focused on older adults.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

The chart identifies six forms of abuse: physical abuse, emotional abuse, sexual abuse, financial exploitation, neglect, and abandonment. Its definitions focus on vulnerable older adults and include harm, non-consensual contact, misuse of money or property, unmet necessities, and desertion by a responsible caregiver.

Scroll to read. Uncheck “Enlarge image” to fit the page.

Six-part chart of physical, emotional and sexual abuse, financial exploitation, neglect, and abandonment.
Read text summary

The chart identifies six forms of abuse: physical abuse, emotional abuse, sexual abuse, financial exploitation, neglect, and abandonment. Its definitions focus on vulnerable older adults and include harm, non-consensual contact, misuse of money or property, unmet necessities, and desertion by a responsible caregiver.

Download image

The cycle of abuse

A diagram of the abuser’s behaviour across three recurring stages.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

The diagram moves from honeymoon to tension to explosion, then back to honeymoon. Honeymoon examples include apologies, attention, and promises to change. Tension examples include threats, jealousy, control, and emotional distance. Explosion examples include intimidation, preventing someone from leaving, throwing things, and yelling.

Scroll to read. Uncheck “Enlarge image” to fit the page.

Cycle of abuse diagram showing honeymoon, tension, and explosion stages connected by arrows.
Read text summary

The diagram moves from honeymoon to tension to explosion, then back to honeymoon. Honeymoon examples include apologies, attention, and promises to change. Tension examples include threats, jealousy, control, and emotional distance. Explosion examples include intimidation, preventing someone from leaving, throwing things, and yelling.

Download image
Childhood experiences (ACEs)2 guides

Conventional and expanded ACEs

A visual overview of adverse childhood experiences (ACEs).

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

The inner wheel groups conventional ACEs under abuse, neglect, and household dysfunction. It includes physical, emotional, and sexual abuse; physical and emotional neglect; and household experiences involving mental illness, an incarcerated relative, interpersonal violence, substance abuse, and divorce. The expanded outer ring adds bullying, community violence, neighbourhood safety, racism, and living in foster care.

Scroll to read. Uncheck “Enlarge image” to fit the page.

Conventional ACEs wheel surrounded by expanded experiences including bullying, community violence, neighbourhood safety, racism, and foster care.
Read text summary

The inner wheel groups conventional ACEs under abuse, neglect, and household dysfunction. It includes physical, emotional, and sexual abuse; physical and emotional neglect; and household experiences involving mental illness, an incarcerated relative, interpersonal violence, substance abuse, and divorce. The expanded outer ring adds bullying, community violence, neighbourhood safety, racism, and living in foster care.

Download image

ACEs at a glance

The original illustrated table of abuse, neglect, and household experiences.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

The table groups physical, emotional, and sexual abuse in one column; physical and emotional neglect in a second; and mental illness, an incarcerated relative, a mother being treated violently, substance abuse, and divorce under household dysfunction.

Scroll to read. Uncheck “Enlarge image” to fit the page.

Illustrated ACE table with columns for abuse, neglect, and household dysfunction.
Read text summary

The table groups physical, emotional, and sexual abuse in one column; physical and emotional neglect in a second; and mental illness, an incarcerated relative, a mother being treated violently, substance abuse, and divorce under household dysfunction.

Download image
Understanding addiction1 guide

The cycle of addiction

A visual framework for reflecting on recurring patterns.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

The diagram follows a repeating loop: emotional trigger, craving, ritual, using, then guilt and shame, returning to the emotional trigger.

Scroll to read. Uncheck “Enlarge image” to fit the page.

Cycle of addiction diagram connecting emotional trigger, craving, ritual, using, and guilt and shame in a repeating loop.
Read text summary

The diagram follows a repeating loop: emotional trigger, craving, ritual, using, then guilt and shame, returning to the emotional trigger.

Download image
Try a small activity

Explore an idea by doing

Try an everyday object, a sketch, or a few words. Choose whatever feels useful today.

Read-aloud needs an English voice installed on this device and a supported browser. You can also use the text below or your device's reading tools.

Practical ActivitiesThree different ways to explore surround a central choice: notice an everyday object, sketch an idea, or practise a phrase. They are alternatives with no required order.YourchoiceNoticeSketchI needa moment.Practise
Choose any option

Find one detail

Choose something nearby: a familiar object, clothing, or a surface supporting you. Notice one edge, texture, or point of contact.

You can look, touch, or simply notice where you are. No special object is needed.

Give an idea a shape

Use a line, shape, word, or two objects to represent what is on your mind. Add or choose one thing that stands for what you need.

Drawing is optional. Arranging words or objects works too.

Try a phrase privately

Choose a phrase such as “I need a moment” or “Could you help me with this?” Say it, write it, sign it, or use your usual communication aid.

If using a phrase with someone could put you at risk, seek support with safety planning first.

There is no sequence to finish. Skip any option, adapt it, or stop.

About these activities

Original North Aster exploration prompts. Noticing draws on grounding guidance; practising a phrase draws on assertive communication. The sketch prompt is an optional creative exercise, not an assessment or treatment.

VA Whole Health: Sensation of groundingCentre for Clinical Interventions: Assertiveness

These guides offer information and optional prompts. Sources are included with each new guide.

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Neurodivergence & disabilityEveryday support, learning, work, rights, and access.

Neurodivergence & disability

Explore support for everyday life. Choose a topic to see a few starting points.

Sensory needs & everyday support

2 resources

Learning & work

2 resources

Rights, benefits & navigation

2 resources

Recreation & community life

2 resources

Check the venue’s current access details before booking.

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Community directoryFind organizations by the kind of support you need.

Community directory

Choose a topic. Each organization’s website explains its services and how to get in touch.

Mental health services in HRM
More mental health support
2SLGBTQI+ resources
BIPOC community resources
Crisis and support services
Autism resources
Shelter and housing
Community and daily needs
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