You Are Not Alone
If you're in crisis, overwhelmed, or having thoughts of harming yourself, help is available right now. These resources are free, confidential, and staffed by trained professionals.
988 Suicide & Crisis Lifeline
Call or Text 988Free, confidential support for people in distress. Available 24/7 in the US.
24/7 AvailableCrisis Text Line
Text HOME to 741741Free crisis counseling via text message. Speak with a Crisis Counselor.
24/7 AvailableEmergency Services
Call 911For immediate life-threatening emergencies or acute psychiatric crises.
Emergency OnlyEmergency Chat
Crisis Text Line ChatFree online chat with a crisis counselor via browser or mobile.
24/7 AvailableWhen to Seek Immediate Help
Please reach out to emergency services or a crisis line if you are experiencing:
- ! Active thoughts of suicide or self-harm
- ! A plan to harm yourself or others
- ! Inability to stay safe due to severe emotional distress
- ! Overwhelming panic that won't subside
- ! Severe substance intoxication or withdrawal
- ! Hallucinations or losing touch with reality
Quick Grounding Techniques
If you're not in immediate danger but feel overwhelmed, try these evidence-based exercises to help steady your nervous system.
🌬️ Box Breathing
Use this to calm an acute stress response:
- Inhale slowly through your nose for 4 seconds
- Hold your breath for 4 seconds
- Exhale slowly through your mouth for 4 seconds
- Hold empty for 4 seconds
- Repeat 4-5 cycles
👁️ 5-4-3-2-1 Method
Redirect your focus to the present moment:
- Name 5 things you can see
- Name 4 things you can touch
- Name 3 things you can hear
- Name 2 things you can smell
- Name 1 thing you can taste
❄️ Temperature Reset
A quick physiological shift to interrupt panic:
- Hold an ice cube in your hand or under your wrist
- Splash cold water on your face
- Step outside for fresh air if safe
- Focus entirely on the physical sensation of cold
Resources Outside the US?
Crisis support is available worldwide. Find a trusted helpline in your country.