Safety check:
If you’re in immediate danger, call 911 (or your local emergency number). If you’re experiencing domestic or relationship abuse and it’s safe to use the web/phone, contact the National Domestic Violence Hotline at 800-799-7233 or chat/text from their site for confidential planning.
Disclaimer:
This website provides self-care tools and information for general wellness and stress management. It does not constitute and is not a substitute for medical, nursing, or mental health advice, diagnosis, or treatment. If you are experiencing distress, please seek support from a qualified healthcare provider. If you are in crisis or thinking of harming yourself, call 988 (U.S.) or your local emergency number right away. Please see our full terms of use here.
Pause & orient (90 seconds):
Plant your feet, inhale slowly through your nose, exhale longer than you inhale. A long exhale ensures that your nervous system and brain receive the cue to “calm down.”
Try breath work activities, such as “box breathing” (inhale 4 seconds - hold 4 seconds - exhale 4 seconds - hold 4 seconds)
Or try grounding activities, such as the “5-4-3-2-1” technique (use this moment to name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste)
Rate your distress (0-10):
0–3 = mild
4–6 = moderate
7–8 = severe
9–10 = crisis
Pick your path based on the number:
• 0–3 (Self-regulate): breathe, ground, hydrate, eat something gentle, step outside, light movement, write a few sentences about what you’re feeling.
• 4–6 (Reach out): text a friend or supportive person; if you prefer anonymity, Crisis Text Line: text HOME to 741741 for free 24/7 support.
• 7–8 (Same-day support): contact your therapist/clinic, use telehealth, or call/text/chat 988 for confidential help with mental health, substance use, or emotional distress (Spanish available—press 2 or text AYUDA).
• 9–10 or if you have thoughts of suicide, a plan, or access to means (Crisis): call or text 988 now; Veterans can press 1 or text 838255; LGBTQ youth can also reach The Trevor Project (1-866-488-7386 or text START to 678-678).
Name what you need right now:
Examples: “I need to feel safe,” “I need to be heard,” “I need information,” “I need a plan,” “I need medical care,” “I need sleep/food/water.”
Consider a gentle action step you can take to help meet that need.
Make a mini plan (2–5 minutes):
Write:
- one person I’ll contact
- one grounding skill that helps me
- one safe place I can go
- one next step in the next hour
A Moment for Self-Care:
Eat/drink something, reduce stimulants, dim lights, gentle movement, and plan one stabilizing task for later (shower, short walk, tidy one surface).
You’re not alone. Use the resources that match your needs right now, and adjust as your distress changes.
If you need assistance now, here are some quick options to help:
988 Suicide & Crisis Lifeline
📞 988
National Domestic Violence Hotline
📞 1-800-799-7233
RAINN(Rape, Abuse & Incest National Network)
📞 1-800-656-4673
SAMHSA (Substance Use & Mental Health) National Helpline
📞 1-800-662-4357
Veterans & Military
Veterans Crisis Line
📞 Call 988 then Press 1 or Text 838255
24/7 confidential support for veterans, active-duty service members, and their families.
Abuse & Violence
National Domestic Violence Hotline
📞 1-800-799-7233 or Text START to 88788
Confidential, 24/7 support, resources, and safety planning for anyone experiencing relationship abuse.
Sexual Violence
StrongHearts Native Helpline
📞 1-844-762-8483
A confidential, culturally appropriate support line for Native Americans and Alaska Natives experiencing sexual or domestic violence.
National Sexual Violence Resource Center (NSVRC)
Provides educational resources, information, and connections to local sexual violence programs across the U.S.
1in6 (for male survivors)
🌐 1in6.org
Offers anonymous online support groups, a 24/7 chatline, and resources specifically for male survivors of sexual abuse.
Helping Survivors
An online resource that provides information and support for individuals who have experienced sexual assault or abuse. Their goal is to help survivors access trauma-informed care, understand their legal rights, and find pathways toward healing and justice.
Disaster & Emotional Distress
SAMHSA Disaster Distress Helpline
📞 1-800-985-5990 or Text TalkWithUs to 66746
Immediate crisis counseling for those experiencing emotional distress after natural disasters, mass violence, or other traumatic events.
Youth & Young Adults
Teen Line
📞 1-310-855-4673 or Text TEEN to 839863
Anonymous peer support for teens, available evenings by phone, text, or chat.
Your Life Your Voice (Boys Town)
📞 1-800-448-3000 or Text VOICE to 20121
Confidential support for youth facing challenges, with trained counselors available 24/7.
LGBTQ+ Support
TrevorSpace
An anonymous, moderated online community where LGBTQ youth can connect and support each other.
Trans Lifeline
📞 1-877-565-8860
Peer-run support line providing confidential, anonymous connection with trans counselors.
Survivors & Healing
RAINN Online Chat
Confidential, secure chat for survivors of sexual assault and their loved ones, with trained advocates available 24/7.
National Parent Helpline
📞 1-855-427-2736
Anonymous emotional support and practical strategies for caregivers under stress.
Global Anonymous Support
Find a Helpline
🌐 findahelpline.com
A worldwide directory of verified hotlines and chat services so you can find support wherever you are.