You are not alone
If you or someone you know is in crisis, free and confidential help is available 24/7. You deserve support — please reach out.
🆘 Immediate Help Lines
Call or text any of these numbers — they're free, confidential, and available around the clock.
988 Suicide & Crisis Lifeline
Free 24/7 support for anyone in emotional distress
Crisis Text Line
Free 24/7 crisis counseling via text
International Association for Suicide Prevention
Find a crisis center in your country
Childhelp National Hotline
Help for children and young people
SAMHSA National Helpline
Substance abuse treatment referrals
Resources by situation
Find specific help for what you're going through right now.
Suicidal Thoughts
If you are thinking about hurting yourself, please reach out immediately.
Anxiety & Panic
Overwhelming anxiety or panic attacks can be managed with help.
Student Support
Resources specifically for students dealing with stress or crises.
🌊 5-4-3-2-1 Grounding Exercise
If you're feeling overwhelmed right now, try this sensory grounding technique:
Things you can SEE
Look around and name 5 things you can see right now.
Things you can TOUCH
Notice 4 things you can physically feel.
Things you can HEAR
Listen for 3 sounds around you.
Things you can SMELL
Notice 2 things you can smell.
Thing you can TASTE
Focus on 1 thing you can taste.
📋 Build Your Safety Plan
A personal safety plan can help during difficult moments. This stays on your device only.
Remember: asking for help is a sign of strength 💜
You matter, and things can get better. Reach out to someone you trust.