Crisis Support

You are not alone. Help is available 24/7. These resources can provide immediate support and guidance.

If you are in immediate danger or having thoughts of self-harm, please call 911 or your local emergency services immediately.

Emergency Contacts (US)

National Suicide Prevention Lifeline

Urgent

24/7 crisis support

988

Crisis Text Line

Urgent

Text HOME for immediate support

741741

Emergency Services

Urgent

For immediate medical emergency

911

SAMHSA National Helpline

Mental health and substance abuse

1-800-662-4357

International Crisis Lines

116 123

Samaritans

Canada

1-833-456-4566

Talk Suicide Canada

Australia

13 11 14

Lifeline

Germany

0800 111 0 111

Telefonseelsorge

France

3114

Numéro national français

Japan

0570-064-556

Befrienders Worldwide

For more international resources, visit

Immediate Coping Strategies

5-4-3-2-1 Grounding

Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste

1Look around and name 5 things you can see
2Touch and name 4 things you can feel
3Listen and name 3 things you can hear
4Identify 2 things you can smell
5Notice 1 thing you can taste

Box Breathing

Inhale 4, hold 4, exhale 4, hold 4

Ready

Safety Planning

Create a plan for when you feel unsafe

1Identify your warning signs
2List internal coping strategies
3Identify people who can help
4Contact mental health professionals
5Make environment safe
6Have emergency contacts ready

Creating a Safety Plan

A safety plan is a personalized plan to help you stay safe when you're feeling suicidal or in crisis.

When to create a safety plan:

• When you're feeling calm and thinking clearly
• With support from a trusted person
• As part of counseling or other support
• Before a crisis occurs

What to include:

• Warning signs that a crisis may be developing
• Internal coping strategies
• People and places that provide distraction
• Emergency contact numbers

Learn more about creating a safety plan

Remember

Crisis feelings are temporary and will pass
You deserve support and care
Reaching out for help is a sign of strength, not weakness
Professional help is available and effective
You are not alone in this journey