988 Suicide & Crisis Lifeline
24/7 call or chat, free, confidential. For anyone in emotional distress.
You are not alone
Help you can reach right now
These lines are free, confidential, and staffed by real people. You don't have to be in a crisis to call.
Crisis Text Line
Text with a trained volunteer, 24/7 across the US.
Veterans Crisis Line
For US veterans, service members, and their families.
The Trevor Project
24/7 crisis support for LGBTQ+ young people under 25.
SAMHSA National Helpline
Free, 24/7 treatment referral for mental health and substance use.
Trans Lifeline
Peer support hotline run by and for trans people.
NAMI HelpLine
Information, referrals, and support for mental health conditions. Mon–Fri, 10am–10pm ET.
National Domestic Violence Hotline
24/7 confidential support for anyone affected by relationship abuse.
RAINN Sexual Assault Hotline
24/7 confidential support from a trained staff member at a local RAINN affiliate.
Postpartum Support International
Help for parents experiencing perinatal mental health challenges.
NEDA (Eating Disorders)
Support, resources, and treatment options for eating disorders.
SAGE LGBT Elder Hotline
Peer support for LGBTQ+ older adults and caregivers.
Emergency
If you or someone else is in immediate danger, call 911.
Something to try right now
Small, evidence-informed practices for the moments in between.
Box breathing (4-4-4-4)
Breathe in for 4, hold 4, out for 4, hold 4. Repeat for 2 minutes. Calms your nervous system quickly.
5-4-3-2-1 grounding
Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste. Brings you back into the room.
Name it to tame it
Label the feeling out loud: 'this is anxiety'. Naming an emotion reduces its intensity.
Physiological sigh
Two quick inhales through the nose, one long exhale through the mouth. Repeat 3 times to drop stress fast.
Cold water reset
Splash cold water on your face or hold ice for 30 seconds. Triggers the dive reflex and calms panic.
Opposite action
When an urge feels destructive, do the opposite gentle thing — call a friend, take a walk, drink water.
Find ongoing support
Directories, screenings, and information from trusted organizations.
Find a therapist
Search Psychology Today's directory by insurance, specialty, and identity.
Visit siteOpen Path Collective
Affordable therapy sessions from $40–$80, no insurance required.
Visit siteInclusive Therapists
Culturally-responsive, social-justice-oriented therapist directory.
Visit siteMental Health America screening
Free, confidential online screening for depression, anxiety, and more.
Visit siteNIMH mental health topics
Plain-language guides from the National Institute of Mental Health.
Visit siteSAMHSA treatment locator
Find licensed mental health and substance use treatment near you.
Visit siteFree apps & tools
Independent tools worth trying. Not affiliated with Stillwater.
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Information on this page is for general educational purposes and is not a substitute for professional medical or mental health advice, diagnosis, or treatment.