Immediate Help
(24/7 Support)
988 Suicide & Crisis Lifeline
Call or Text 988
Chat online at 988lifeline.org
Free, confidential support for anyone in emotional distress.
Crisis Text Line
Text HOME to 741741
Connect with a trained volunteer counselor anytime.
Childhelp National Child Abuse Hotline
Call or Text 1-800-4-A-CHILD (422-4453)
Live chat available at childhelphotline.org
SAMHSA National Helpline
Call 1-800-662-HELP (4357)
Support for mental health or substance use concerns.
Help looks different for everyone
Free Mental Health Apps for Kids & Teens
Smiling Mind
Free mindfulness and meditation exercises designed for ages 3–18.
MindShift CBT
Tools that help teens manage stress, anxiety, and panic.
SuperBetter
A game-style mental wellness app that helps build resilience.
Insight Timer
Thousands of free meditations, calming music, and sleep tools.
Headspace
Meditation and breathing exercises for stress and sleep.
Free Mental Health Resources
Child Mind Institute
Guides and resources to help kids understand emotions, anxiety, and trauma.
GoNoodle
Movement and mindfulness videos designed to help kids reset and refocus.
Teen Line
A hotline where teens can talk to trained teen listeners about problems they are facing.
7 Cups
Free anonymous online chats with trained listeners.
IMAlive
Online crisis chat support available when someone needs someone to talk to.
Self Help Tools
5-4-3-2-1 Grounding Exercise
Name:
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
Box Breathing
Breathe in for 4 seconds
Hold for 4 seconds
Breathe out for 4 seconds
Repeat until your body feels calmer.
Creative Expression
Draw a picture of how you feel or create art that represents your emotions. Create a journal entry & write down:
• What happened today
• How it made you feel
• One thing that helped you feel better
Movement Reset
Take a short walk, stretch, or dance to your favorite song.
Close out your task with prayer or meditation for a calm mind & heart.
or find help thats catered to YOU. ☂︎
