Crisis Resources & Support
If you're in crisis or having thoughts of harming yourself, please reach out for immediate support. Help is available 24/7, and you don't have to face this alone.
If You're In Immediate Danger
If you are actively having thoughts of harming yourself, someone else, or are experiencing a psychiatric emergency:
Call 911 or go to your nearest emergency room
For immediate safety and medical support
Or contact emergency services directly
Tell them you are having a mental health crisis
Available 24/7
National Crisis Hotlines
988 Suicide & Crisis Lifeline
Call or text 988 (available 24/7, free, confidential)
Call 988
Crisis Text Line
Text 'HELLO' to 741741 (available 24/7, free, confidential)
Text HOME to 741741
National Domestic Violence Hotline
1-800-799-7233 (available 24/7, free, confidential)
Call 1-800-799-7233
For Specific Populations
Veterans Crisis Line
Call 988 then press 1, or text 838255 (for veterans & families)
Call 988 then press 1
Trans Lifeline
1-877-565-8860 (for trans & gender non-conforming people)
Call 1-877-565-8860
National Child Traumatic Stress Network
Resources for children & families affected by trauma
Visit NCTSN.org
Grounding Techniques
These techniques can help you regulate your nervous system when you're feeling overwhelmed, anxious, or disconnected. Try them out and see what works for you.
5-4-3-2-1 Grounding (Sensory Awareness)
Helpful for: Anxiety, flashbacks, dissociation
- 1. Identify 5 things you can see
- 2. Identify 4 things you can physically feel
- 3. Identify 3 things you can hear
- 4. Identify 2 things you can smell
- 5. Identify 1 thing you can taste
Box Breathing (Nervous System Regulation)
Helpful for: Panic attacks, hyperarousal, anxiety
- 1. Breathe in slowly for 4 counts
- 2. Hold for 4 counts
- 3. Breathe out slowly for 4 counts
- 4. Hold for 4 counts
- 5. Repeat 4-8 times
Cold Water Immersion (Vagal Activation)
Helpful for: Intense emotions, anger, panic
- 1. Splash your face with cold water, or
- 2. Hold ice cubes in your hands, or
- 3. Take a cold shower
Progressive Muscle Relaxation (Body Awareness)
Helpful for: Tension, anxiety, hypervigilance
- 1. Tense each muscle group for 5 seconds
- 2. Release and notice the difference
- 3. Start with toes, work up to head
- 4. Move slowly and deliberately
Grounding Through Movement
Helpful for: Dissociation, disconnection, overwhelm
- 1. Feel your feet on the ground
- 2. Stomp gently or press feet down
- 3. Notice the sensation
- 4. Walk slowly, feeling each step
- 5. Notice textures under your hands
Safe Place Visualization
Helpful for: Anxiety, trauma activation, overwhelm
- 1. Close your eyes if comfortable
- 2. Imagine a place where you feel safe
- 3. Engage all your senses—see, hear, feel, smell
- 4. Stay there for as long as needed
- 5. Return when you're ready
Important to Know
You Are Not Alone
Reaching out for help is a sign of strength, not weakness. Crisis counselors and emergency services are trained to support people through difficult moments. You deserve care and compassion.
These Resources Are Confidential
Crisis hotlines and emergency services are confidential. You can call or text anonymously if you prefer. Your information is protected, and responders are there to help, not judge.
Grounding Works Best With Practice
Try these techniques when you're calm so they become familiar. That way, when you're in distress, your nervous system already knows what to do. Over time, they become more effective.
Therapy Can Help Long-Term
Crisis resources provide immediate support. Working with a therapist helps address underlying issues and build lasting resilience. If you're ready to take that step, begin your intake or contact me.
Ready to Heal?
These resources provide immediate support. If you're ready to work toward lasting healing and recovery, I'm here to support you on that journey.