You Are Not Alone
Right now, in this exact moment, someone cares. You don't have to carry this by yourself. We're here — and we're ready to listen, whenever you're ready.
How It Works
Three simple steps to get the help you need
Reach Out
Call, text, or chat with a trained counselor. It's free and confidential.
Talk It Through
Share what you're feeling. No judgment. No pressure. Just someone who listens.
Find Your Path
Get personalized next steps — whether that's a therapist, a support group, or coping tools.
When You Call 988
1A trained counselor will answer. They're there to help, not judge.
2They'll ask how you're doing and what kind of support you need.
3You can talk about whatever you're feeling. There's no wrong answer.
4They'll help you figure out next steps together.
You don't have to give your name. The call is free and confidential.
If you notice these signs in someone you care about, it may be time to reach out.
Withdrawal
Pulling away from friends, family, and activities they used to enjoy.
Mood Changes
Sudden shifts in mood, extreme irritability, or saying goodbye to loved ones.
Risky Behavior
Increased substance use, reckless driving, or giving away important possessions.
Feeling Hopeless
Expressing that there's no reason to live or feeling trapped in unbearable pain.
You Matter
Your life has value, even when it doesn't feel that way. The pain is real, but it is temporary. People who survive suicide attempts consistently report they are glad they lived.
Text for Help
Text HOME to 741741 to reach the Crisis Text Line. A real person is there to listen, 24/7.
Grounding Exercise
When overwhelmed, try the 5-4-3-2-1 technique. It brings you back to the present moment.
Global Resources
Find crisis centers and helplines in your country through the IASP directory.
1Ask Directly
Ask Directly
It's okay to ask: "Are you thinking about suicide?" This shows you care and opens the door to conversation.
2Listen Without Judgment
Listen Without Judgment
Let them talk. Don't interrupt or try to fix their problems. Just be present and listen.
3Stay With Them
Stay With Them
If possible, stay with the person until they get help. Don't leave them alone if they're in danger.
4Connect to Help
Connect to Help
Help them call a crisis line like 988 or text HOME to 741741. You can call together.
Crisis Lines
3
Online Chat & Text
2
Treatment & Info
1
A safety plan helps you get through a crisis. Fill this out when you're feeling okay, so it's ready when you need it.
1Warning Signs
Warning Signs
What thoughts, feelings, or situations tell you a crisis may be starting?
2Coping Strategies
Coping Strategies
What can you do on your own to feel better? (walk, music, breathing)
3People & Places for Distraction
People & Places for Distraction
Who can you call or where can you go to take your mind off things?
4People I Can Ask for Help
People I Can Ask for Help
Who can you reach out to when you're struggling?
5Professional Help
Professional Help
List your therapist, doctor, or crisis lines you can call.
6Making My Environment Safe
Making My Environment Safe
What can you remove or change to keep yourself safe?
Not sure where to start? Answer a few questions to find what might help right now.
How are you feeling right now?
5-4-3-2-1 Senses
Name things you can see, hear, touch, smell, and taste.
Calming Sounds
Listen to rain, ocean waves, or forest sounds to center yourself.
Positive Affirmations
Tap for a reminder that you are enough.
Follow the circle. Inhale as it grows. Exhale as it shrinks.
Click the circle to pause or resume
Box Breathing
Inhale 4s → Hold 4s → Exhale 4s → Hold 4s. Repeat 4 times.
Gratitude List
Write 3 things you're grateful for today, no matter how small.
5-Minute Walk
Step outside and walk for 5 minutes. Notice the air, sounds, and light.
Reach Out
Send a message to someone you trust. A simple "hi" can start a conversation.
SurvivorAge 34
SurvivorAge 19
Family MemberAge 27
SurvivorAge 41
These are anonymized accounts shared with permission. Names and identifying details have been changed.
1Find a Therapist
Find a Therapist
A licensed therapist can help you process what you're going through. Psychology Today's directory lets you filter by insurance, specialty, and more.
Find a Therapist →2Talk to Your Doctor
Talk to Your Doctor
Your primary care doctor can screen for depression, discuss medication options, and refer you to specialists.
3Build a Support System
Build a Support System
You don't have to share everything. Start with one person you trust. Support groups (in-person or online) can also connect you with others who understand.
Find a Support Group →4Create Daily Routines
Create Daily Routines
Small routines — a morning walk, a cup of tea, journaling — create structure and give your day meaning. Start with just one small habit.
5Be Patient With Yourself
Be Patient With Yourself
Healing isn't linear. Bad days don't erase progress. If you're still here, you're doing better than you think.
The darkest night will end and the sun will rise.
What if I don't want to talk on the phone?
That's okay. Many people prefer texting. You can text HOME to 741741 in the US, or find a chat option on the websites listed. You don't have to talk if you don't want to.
Is this really free?
Yes. All crisis lines listed on this page are completely free and confidential. You will never be charged for calling or texting.
Can I remain anonymous?
Absolutely. All helplines are anonymous. You don't need to share your name or any personal information.
When should I reach out?
Anytime. You don't need to be in crisis to call. If you're feeling overwhelmed, anxious, or just need someone to talk to — reach out.
What if I'm not in the US?
Use the "World Helplines" section above to find a crisis line in your country. We list over 50 countries with direct phone numbers.