In Crisis?

If you're experiencing thoughts of suicide, severe distress, or feel unsafe, please reach out immediately.

988 Suicide & Crisis Lifeline

Call or Text: 988

Available 24/7, 365 days a year

Emergency Services

Call: 911

Go to nearest emergency room

Immediate Resources

988 Suicide & Crisis Lifeline

Free, confidential support for people in suicidal crisis or emotional distress. Available 24/7.

Call: 988

Text: 988

Chat: Visit 988lifeline.org

Crisis Text Line

Trained crisis counselors available via text message. Reaches people who may not call.

Text: HOME to 741741

Response time: Usually within minutes

Emergency Services

For immediate danger or emergency medical assistance.

Call: 911

Go to: Nearest Emergency Room (ER)

If You're Struggling

Immediate Actions

  • Call or text 988 immediately
  • Tell someone you trust how you feel
  • Go to the nearest emergency room
  • Remove means of harm from your surroundings
  • Stay with someone until help arrives

Remember

  • • Your feelings are temporary, even if they don't feel that way
  • • You are not alone in what you're experiencing
  • • There are people who want to help you
  • • Crisis is survivable with proper support

Coping Strategies During Crisis

Grounding Techniques

Help you feel more present and in control

  • •5-4-3-2-1 technique: Notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
  • •Hold ice or splash cold water on your face
  • •Focus on your breathing: breathe in for 4, hold for 4, out for 6
  • •Name 5 things you're grateful for

Self-Soothing

Calming activities to reduce distress

  • •Listen to calming music or nature sounds
  • •Take a warm bath or shower
  • •Spend time in nature
  • •Use progressive muscle relaxation

Reach Out

Connect with people who care

  • •Call a trusted friend or family member
  • •Text someone you trust about how you feel
  • •Join a support group online or in-person
  • •Attend community events or classes

Professional Help

Trained experts are ready to support you

  • •Therapy or counseling services
  • •Crisis hotlines available 24/7
  • •Emergency mental health services
  • •Hospital-based psychiatric care

Create a Safety Plan

A safety plan is a personalized list of coping strategies and people/resources to turn to during times of crisis.

1

Warning Signs

What feelings, thoughts, or events might trigger a crisis?

2

Coping Strategies

List things you can do to take your mind off the crisis

3

People to Ask for Help

List friends, family, or professionals to reach out to

4

Professional Resources

Write down crisis hotlines and emergency numbers

5

Keep It Accessible

Share with trusted people; keep it somewhere you can access it

Additional Support

National Alliance on Mental Illness (NAMI)

Support, education, and advocacy for mental illness

1-800-950-NAMI

SAMHSA National Helpline

Free, confidential, 24/7 treatment referral and information

1-800-662-HELP

Veterans Crisis Line

For veterans and their families in crisis

Text 838255

Freuna is Here for You

While these resources are essential for crisis situations, Freuna therapists can also provide ongoing support to help you prevent future crises.

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