Help you can reach, wherever you are in Canada.
Whether you were in a motor vehicle accident or hurt at work, the road back is easier when you know where to turn. We gathered the people and places that can help, and a few quiet ways to keep your recovery on record.
Free resources, whenever you need them.
There is no paywall on getting started. Browse our free resources for extra copies of worksheets and helpful supplemental material, ready to download any time. Want more? Join our list and we will send new tools as we create them.
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Start here: support for everyone
These help no matter which province or territory you live in.
If you need someone right now
If you are in danger, or someone's life is at risk, call 911.
- 9-8-8 Suicide Crisis Helpline Call or text 9-8-8, any time, free, in English or French. In Quebec, call 1-866-277-3553 or text 535353. 988.ca
- Kids Help Phone (for young people) Call 1-800-668-6868 or text CONNECT to 686868. kidshelpphone.ca
- Hope for Wellness (First Nations, Inuit, and Métis) Call 1-855-242-3310. hopeforwellness.ca
Mental health support
Recovery is physical and emotional. If you are carrying a heavy weight, support is there for you.
- Government of Canada Find mental health services in your province. canada.ca/mental-health
- Canadian Mental Health Association Find your local branch. cmha.ca
Health advice
Not sure whether you need to see someone? In most provinces you can call 811 to speak with a nurse, any time. In the territories, contact your local health centre.
For anything urgent, call 911 or go to your nearest emergency department. Some injuries, like a concussion, can take days to show.
If your insurance claim is denied or delayed
This happens more often than people expect, and you have options.
- General Insurance OmbudService Free, independent help to resolve a complaint with your insurer. giocanada.org
- Insurance Bureau of Canada Consumer information and a help line at 1-844-227-5422. ibc.ca
Finding a lawyer and legal aid
You usually do not need money upfront. Most personal injury lawyers offer a free first consultation and work on contingency, which means they are paid from your settlement only if your claim succeeds.
- Legal aid, if you qualify Find your province's plan. Canadian Bar Association
Documenting your recovery
The clearer your record, the stronger your footing, with your doctors, your insurer, and anyone helping you. That is the heart of what we make.
Our workbooks give you a calm, guided place to track symptoms, appointments, expenses, and how each day feels, so nothing important slips away while you are healing.
See the workbooksFind help in your province
Choose where you live to see who handles auto insurance and workplace injuries there.
Free worksheets and trackers
Every one is free to download, as many times as you need, no purchase required. Want the full twelve-week version? The complete edition is right there beside it.
Daily recovery and wellbeing
Track how you are doing, one day at a time.
Pain & Symptom Tracker
Record symptoms clearly, so nothing gets lost between appointments.
Medication Tracker
Keep track of what you take, when, and how it affects you.
Medical and appointments
Keep your care organized and easy to share.
Medical Appointment Tracker
Keep every appointment, provider, and next step in one place.
Physiotherapy & Rehabilitation Tracker
Log your sessions, exercises, and how each one felt.
Insurance, claims, and money
A clear record makes every conversation easier. Choose the version that fits what happened.
Mileage & Expense Tracker
A dated record of the travel and costs tied to your recovery.
Correspondence Tracker
A dated log of every call and letter with your insurer or your board.
Getting back to work
Track the return at a pace that protects your recovery.
Return to Work Tracker
Keep track of hours, duties, and how the return is going, step by step.
Made by Hurt Square
Tools and spaces built for people getting through an injury.
National Workbook
The complete recovery and documentation workbook for anyone in Canada.Explore →Provincial Add-Ons
The details specific to your province, built to sit beside the National Workbook.Find yours →Workplace Injury Guides
Companion guides for workers navigating a WCB or WSIB claim.Explore →The Square
A quiet community space to be heard by people who understand.Visit →The Blog
Plain-language reads on recovery, claims, and looking after yourself.Read →Questions people ask us
Plain answers, no fine print.
What do I get when I buy?
Which workbook do I need, National, Provincial, or both?
My accident was a while ago. Is it too late to use this?
I was a passenger or pedestrian, not the driver. Is this still for me?
Is this legal or insurance advice?
Can I print it, or fill it in on my device?
What about refunds?
Do you cover my province or territory?
Still have a question?
We read every message. Whether it is a question, a problem with your download, or something you need someone to hear, reach out.
Email Recovery@hurtsquare.caHurt Square is a documentation companion. We are not lawyers, doctors, or insurers, and nothing here is legal, medical, or insurance advice.
The resources on this page are offered to help you find support. Details can change, so please confirm with each organization directly. In an emergency, call 911.