Get help now
You don’t have to carry it alone.
Real people are ready to listen right now. It is free, it is confidential, and you can reach them any time, day or night.
If you or someone else is in danger right now, call 911.
-
988 Suicide & Crisis Lifeline
Call or text 988 to talk with a trained counselor. For you, or for someone you are worried about.
-
Crisis Text Line
Text HOME to 741741 and a live, trained volunteer texts you back.
-
The Trevor Project
Counselors who understand what LGBTQIA+ young people face. Call 1-866-488-7386 or text START to 678-678.
Right now
Small steps that help.
None of these fix everything. Each one can make the next ten minutes a little easier. Pick one.
Breathe
Find somewhere calm and quiet, close your eyes, and focus only on your breathing for 10 to 20 minutes.
Talk
Reach out to someone you trust. If there is no one right now, text HOME to 741741 or call 988 and talk with a real person who wants to help.
Move
Sometimes a short walk is enough to clear your head. Or give yourself 15 minutes to really sweat it out.
Eat
Find something you love and eat it slowly, paying attention to every bite.
Sleep
Take a short nap to reset, and try to go to bed early tonight. Tomorrow is a new day.
Set one goal
An instrument you want to learn, or one thing to finish before bed. A small goal gives you something to push toward.
Find one thing you’re grateful for
When a hard feeling hits, come back to it, and stay with it as long as you need.
For parents and caring adults
If a teen comes to you.
Listen first. You do not need the perfect words. Thank them for telling you, and stay with them.
If you are unsure what to do next, call or text 988. Counselors there help the people who are worried about someone, too, and they can talk you through it. If anyone is in danger, call 911.