Always here, always free
In a hard moment
Start with a real person. These lines are free, confidential, and open right now — you don't have to be in danger to use them.
Reach someone now
988 Suicide & Crisis Lifeline
Free and confidential, 24/7, anywhere in the US — for you or for someone you're worried about.
Crisis Text Line
Text with a trained crisis counselor, 24/7, if talking out loud is too much right now.
Emergency services
If you or someone else is in immediate danger, this is the call to make. Outside the US, use your local emergency number.
National Domestic Violence Hotline
Confidential support and safety planning, 24/7.
SAMHSA National Helpline
Free, confidential treatment referral and information for mental health and substance use, 24/7.
Outside the US
Find a helpline in your own country.
A moment to steady
Ways to settle your body while you wait, or while you decide who to call. These steady you; they don't treat anything.
- Box breathing
- In for four. Hold for four. Out for four. Hold for four. Again, a few times.
- 5-4-3-2-1
- Five things you can see. Four you can hear. Three you can feel. Two you can smell. One you can taste.
- Something simple
- A glass of water. Step outside, or to a window. Both feet on the floor.
Right now
- Reach out to one of the lines above. They are there for exactly this.
- Get somewhere safe, and stay there for now.
- Tell one person you trust where you are.
- Breathe. Nothing has to be decided in the next hour.
Where real help comes from
- A therapist or counselor — for the ongoing work, in a real relationship over time.
- Your doctor — for anything happening in your body, sleep, or medication.
- A crisis line — for right now, at any hour, for free.
Finding someone
- Psychology Today therapist finder
Search licensed therapists by location, specialty, and insurance.
- SAMHSA FindTreatment.gov
Government directory of treatment for mental health and substance use. National Helpline: 1-800-662-HELP (4357).
- NAADAC
A professional body for addiction professionals, with a directory — for substance use specifically.
This app steadies and points the way. It does not treat, diagnose, or counsel.
This is support and steadying — not a substitute for professional care. If you're in danger, call 911 or 988.