Last Updated: November 21, 2025
Crisis Hotlines (24/7 Support)
| Service | Contact Information |
|---|---|
| 988 Suicide & Crisis Lifeline (US) |
Call/Text: 988 | Available 24/7 in English & Spanish
|
| Crisis Text Line (US) |
Text "HELLO" to 741741 | 24/7 free crisis support
|
| SAMHSA National Helpline |
1-800-662-4357 | Mental health & substance abuse referrals
|
| NAMI HelpLine |
1-800-950-6264 | Mon-Fri 10am-10pm ET | Text "NAMI" to 741741
|
| Veterans Crisis Line |
Call 988, Press 1 | Text 838255 | Veterans & families
|
| Trevor Project (LGBTQ+ Youth) |
1-866-488-7386 | Text "START" to 678678
|
| Trans Lifeline |
US: 877-565-8860 | Canada: 877-330-6366 | Transgender support
|
| Disaster Distress Helpline |
1-800-985-5990 | Text "TalkWithUs" to 66746
|
Types of Therapy
| Therapy Type | Best For |
|---|---|
| CBT (Cognitive Behavioral) |
Anxiety, depression, PTSD - changing thought patterns
|
| DBT (Dialectical Behavioral) |
BPD, self-harm, emotional regulation, crisis management
|
| ACT (Acceptance & Commitment) |
Chronic pain, anxiety, depression - mindfulness-based
|
| EMDR (Eye Movement) |
Trauma, PTSD - processing traumatic memories
|
| Psychodynamic Therapy |
Long-term patterns, childhood issues, insight-oriented
|
| Humanistic/Person-Centered |
Self-growth, self-actualization, personal development
|
| Family Therapy |
Relationship issues, communication, family dynamics
|
| Group Therapy |
Shared experiences, social support, skill building
|
| Psychoanalysis |
Deep-rooted issues, unconscious patterns (long-term)
|
| Somatic Therapy |
Body-mind connection, trauma held in body
|
Mental Health Apps
| App | Purpose |
|---|---|
| Headspace |
Meditation, sleep, stress relief (Free & Premium)
|
| Calm |
Meditation, sleep stories, breathing exercises
|
| BetterHelp |
Online therapy with licensed therapists (Paid)
|
| Talkspace |
Text/video therapy with licensed professionals
|
| Sanvello |
Mood tracking, CBT tools, peer support (Free & Premium)
|
| Moodfit |
Mood journaling, gratitude, goal tracking
|
| Daylio |
Mood & activity tracker (no typing required)
|
| Youper |
AI-powered CBT conversations, mood tracking
|
| Insight Timer |
Free meditation library (largest collection)
|
| PTSD Coach |
PTSD management tools (VA-developed, free)
|
| Rootd |
Panic attack & anxiety relief in the moment
|
| Shine |
Daily self-care texts, meditation for BIPOC focus
|
Grounding Techniques (For Anxiety/Panic)
| Technique | How to Do It |
|---|---|
| 5-4-3-2-1 Method |
Name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste
|
| Box Breathing |
Inhale 4 counts, hold 4, exhale 4, hold 4 - repeat
|
| 4-7-8 Breathing |
Inhale 4 counts, hold 7, exhale slowly 8 - calming
|
| Cold water |
Splash face, hold ice cube, drink cold water - activates dive reflex
|
| Physical grounding |
Feet on floor, hands on legs, notice pressure & temperature
|
| Body scan |
Notice each body part from toes to head - release tension
|
| Mental distraction |
Count backwards from 100 by 7s, name countries alphabetically
|
| Strong sensory input |
Strong taste (lemon), strong smell (peppermint), loud music
|
Coping Strategies - Depression
| Strategy | Implementation |
|---|---|
| Behavioral activation |
Schedule pleasant activities even if you don't feel like it
|
| Small wins |
Break tasks into tiny steps - make bed, brush teeth, etc.
|
| Movement |
5-minute walk, stretching, dancing to one song
|
| Sunlight exposure |
15-30 minutes daily, especially morning (Vitamin D + circadian rhythm)
|
| Social connection |
Text one friend, join online community, attend support group
|
| Routine building |
Consistent wake/sleep times, regular meals, daily structure
|
| Gratitude practice |
Write 3 things daily, however small (hot shower, good coffee)
|
| Opposite action |
Do opposite of what depression tells you (isolate → reach out)
|
Coping Strategies - Anxiety
| Strategy | How It Helps |
|---|---|
| Worry time scheduling |
Set aside 15 min daily for worrying - postpone worries to that time
|
| Thought challenging |
What's the evidence? What would I tell a friend? What's realistic?
|
| Progressive muscle relaxation |
Tense and release each muscle group - reduces physical tension
|
| Mindfulness meditation |
Notice thoughts without judgment - observe, don't engage
|
| Limit caffeine/alcohol |
Both can worsen anxiety symptoms
|
| Exercise |
Burns stress hormones, releases endorphins - 20-30 min daily
|
| Sleep hygiene |
7-9 hours, consistent schedule, cool dark room, no screens 1hr before
|
| Exposure (gradual) |
Face fears slowly in safe increments - builds confidence
|
Self-Care Techniques
| Category | Activities |
|---|---|
| Physical |
Exercise, yoga, dance, walk in nature, stretch, massage, healthy meals
|
| Emotional |
Journal, cry, laugh, therapy, talk to friend, express feelings through art
|
| Social |
Connect with friends, join community, attend support group, volunteer
|
| Spiritual |
Meditation, prayer, nature time, gratitude practice, values clarification
|
| Mental |
Read, puzzle, learn something new, limit news, creative hobby
|
| Sensory |
Bath, favorite scent, soft blanket, music, aromatherapy, cozy space
|
| Practical |
Organize space, finances in order, meal prep, comfortable clothes
|
Daily Self-Care Checklist
| Area | Daily Goal |
|---|---|
| Sleep |
7-9 hours at consistent times
|
| Nutrition |
3 balanced meals, hydration (8 glasses water)
|
| Movement |
30 minutes physical activity (walk counts)
|
| Connection |
Meaningful interaction with at least one person
|
| Fresh air |
15+ minutes outside
|
| Joy/pleasure |
One thing just for enjoyment
|
| Accomplishment |
Complete one task (size doesn't matter)
|
| Relaxation |
10+ minutes of intentional relaxation
|
When to Seek Professional Help
| Sign | Why It Matters |
|---|---|
| Suicidal thoughts |
Call 988 immediately - this is a mental health emergency
|
| Symptoms last 2+ weeks |
May indicate clinical depression/anxiety - treatable with help
|
| Interfering with daily life |
Work, relationships, self-care significantly impacted
|
| Self-harm urges/behaviors |
Need professional support and safety planning
|
| Substance use to cope |
May develop into dependency - early intervention key
|
| Traumatic event |
Early treatment prevents PTSD development
|
| Physical symptoms |
Chronic pain, fatigue, headaches from stress
|
| Feeling hopeless |
Persistent feeling that things won't improve
|
Finding a Therapist
| Resource | Details |
|---|---|
| Psychology Today |
psychologytoday.com - Search by location, insurance, specialty
|
| TherapyDen |
therapyden.com - LGBTQ+, BIPOC, neurodivergent affirming therapists
|
| Open Path Collective |
openpathcollective.org - $30-$80/session for low-income
|
| Insurance provider |
Call number on card for in-network therapist list
|
| Community health centers |
Sliding scale fees based on income
|
| University counseling |
Free/low-cost for students, training clinics for community
|
| Employee Assistance Program |
Free sessions through employer (confidential)
|
| NAMI |
nami.org - Find support groups and local resources
|
Support Groups & Communities
| Type | Where to Find |
|---|---|
| NAMI Support Groups |
nami.org - Free peer-led groups nationwide
|
| DBSA (Depression/Bipolar) |
dbsalliance.org - In-person and online groups
|
| SMART Recovery |
smartrecovery.org - Addiction support (alternative to 12-step)
|
| AA/NA |
aa.org, na.org - 12-step programs for addiction
|
| Al-Anon/Alateen |
al-anon.org - For families/friends of alcoholics
|
| Reddit communities |
r/anxiety, r/depression, r/mentalhealth - online peer support
|
| 7 Cups |
7cups.com - Free anonymous chat with trained listeners
|
Emergency Safety Plan
| Step | Action |
|---|---|
| 1. Warning signs |
List your personal warning signs (thoughts, feelings, behaviors)
|
| 2. Coping strategies |
Things you can do alone (walk, music, grounding, shower)
|
| 3. Social contacts |
Friends/family who can help distract (name + number)
|
| 4. Professional contacts |
Therapist, psychiatrist, crisis line (988) - save in phone
|
| 5. Safe environment |
Remove means (medications locked, weapons removed)
|
| 6. Reasons to live |
People, pets, future goals, values - write them down
|
💡 Important Reminders:
- Mental health struggles are medical conditions, not character flaws
- Therapy is a sign of strength, not weakness - everyone can benefit
- Medication can be life-saving - work with doctor to find what works
- Recovery isn't linear - setbacks are part of the process
- You don't have to feel suicidal to call a crisis line - they're there for any crisis
- Self-care isn't selfish - you can't pour from an empty cup
- It's okay to not be okay - reach out for support when you need it
- If one therapist doesn't fit, try another - finding the right match matters