In Crisis · Available 24/7
You deserve to be heard. Right now.
Ignore the stigmas. Reach out — a trained human is on the other end of every one of these numbers.
Directory
Every helpline, every hour of the day.
24/7 free and confidential support for people in distress. Call or text 988 in the US.
Text HOME to 741741 to reach a trained crisis counselor within minutes. Free and available 24/7.
Crisis intervention and suicide prevention for LGBTQ+ young people. Text START to 678-678.
National Alliance on Mental Illness — information, referrals, and support M–F 10am–10pm ET. Text HELPLINE to 62640.
Free, confidential 24/7 treatment referral and information service for substance use and mental health.
Grounding
Box Breathing
Four seconds in, four hold, four out, four hold. Repeat four times.
Ready?
Grounding
5 · 4 · 3 · 2 · 1
A sensory exercise for panic and dissociation. Name each one aloud if you can.
- 5things you can see
- 4things you can feel
- 3things you can hear
- 2things you can smell
- 1thing you can taste