In Crisis? Get Help Now
If you're having thoughts of suicide or self-harm, please reach out immediately:
How are you feeling today?
Breathing Exercises
4-7-8 Breathing
4 cyclesInhale for 4, hold for 7, exhale for 8
Box Breathing
5-10 minutesEqual counts for inhale, hold, exhale, hold
Belly Breathing
5-10 minutesDeep diaphragmatic breathing
Grounding Techniques
5-4-3-2-1 Technique
Use your senses to ground yourself in the present
- •5 things you can see
- •4 things you can touch
- •3 things you can hear
- •2 things you can smell
- •1 thing you can taste
Progressive Muscle Relaxation
Tense and release different muscle groups
- •Start with your toes, tense for 5 seconds
- •Release and notice the relaxation
- •Move up through each muscle group
- •End with your face and head
- •Notice the contrast between tension and relaxation
Mental Health Resources
National Suicide Prevention Lifeline
Crisis24/7 crisis support for those in emotional distress or suicidal crisis
Crisis Text Line
CrisisFree 24/7 support via text message
NAMI HelpLine
SupportInformation, referrals and support for mental health
SAMHSA Treatment Locator
TreatmentFind mental health and substance abuse treatment
When to Seek Professional Help
Consider professional support if you experience:
- •Persistent sadness, anxiety, or mood changes lasting weeks
- •Difficulty functioning at work, school, or in relationships
- •Changes in sleep, appetite, or energy levels
- •Substance use as a coping mechanism
- •Social isolation or withdrawal from activities
Seek immediate help if you experience:
- •Thoughts of suicide or self-harm
- •Thoughts of harming others
- •Hallucinations or delusions
- •Severe panic attacks or anxiety
- •Complete inability to function daily