Crisis Hotlines
In an emergency, call the police: 911
National Suicide Prevention Lifeline 1-800-273-TALK (8255)
Chat with someone anonymously:
Crisis Text Line – Text HOME to 741741 or visit www.crisistextline.org
The National Domestic Violence Hotline 1-800-799-SAFE (7233)
Safe Horizon 1-800-621-HOPE (4673)
If you’re running away from home:
National Runaway Safeline 1-800-786-2929
Chat service available at www.1800runaway.org
LGBTQ+ Youth: Trevor Helpline 1-866-488-7386 or visit www.thetrevorproject.org
Quick Techniques
H.A.L.T.: Before acting: are you Hungry? Angry? Lonely? Tired?
Visualize yourself in a calm state
Count to ten slowly… “1, 2, ...,10”
Deep breathing exercises
Yell into a pillow
Move, move, move! Ideas: Run, kickbox, tae kwon do or other martial arts, upbeat dance workout
Walk away from person/situation that is making you angry
Worksheets
Apps and Websites
Try guided meditation to relax, sleep, or feel more energized with Insight Timer (most free content), Headspace, or Calm
Take on missions to improve your mood with Mood Mission
Make good habits fun with Happify
Chat with someone on TalkLife
Monitor your mood and thoughts with Sanvello
Try this interactive flow chart for “troubleshooting” when you’re feeling bad
Find a therapist or mental health community
Find individual or group therapy on Psychology Today, enter your location in the Find a Therapist search bar
Connect with an affordable therapist on Open Path Collective
Check out National mental health organizations like National Alliance for Mental Illness (NAMI) and Mental Health America