Free, confidential mental health hotlines, inclusive therapy directories, and grounding exercises.
Mental Health Resources & Directory
Whether you are in immediate need of someone to listen, looking for affordable therapy, or seeking grounding tools for daily anxiety, please explore these trusted resources.
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Immediate 24/7 Crisis Lines
Free, confidential, and available day and night.
Call or Text 988
988 Suicide & Crisis Lifeline
Available nationwide across the United States & Canada. Trained crisis counselors offer support for suicide prevention, emotional distress, or mental health struggles.
Call 988 Now
Text HOME to 741741
Crisis Text Line
Free 24/7 crisis counseling via text message. Available in the US, UK (85258), and Canada (686868). Quiet and discreet help when speaking aloud is hard.
Send Text Message
1-866-488-7386
The Trevor Project
Suicide prevention and crisis intervention services for LGBTQ+ young people (under 25). Available 24/7 via phone, chat, or text (START to 678-678).
Visit Trevor Project
findahelpline.com
International Crisis Directory
Outside North America? Find A Helpline connects individuals with vetted, free, confidential hotlines in over 130 countries worldwide.
Find Helplines by Country
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Affordable & Inclusive Therapy Directories
Connecting you with licensed practitioners who understand your lived experience.
$30 – $70 / session
Open Path Psychotherapy Collective
A nationwide network of mental health clinicians providing affordable, in-office and online psychotherapy to individuals and families who lack adequate health insurance.
Search Open Path Therapists →
Culturally Competent
Therapy for Black Girls
An online space dedicated to encouraging the mental wellness of Black women and girls. Features an extensive directory of culturally competent providers.
Find Culturally Attuned Care →
LGBTQ+ & Neurodiversity
Inclusive Therapists
A community focused on dismantling stigma and matching seekers with therapists committed to social justice, anti-oppression, neurodiversity, and queer liberation.
Browse Directory →
Comprehensive Search
Psychology Today Directory
Filter therapists by insurance plan, zip code, specialty (anxiety, grief, trauma, ADHD), treatment orientation (CBT, EMDR, Somatic), and gender.
Filter by Insurance & Zip →
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Grounding Practices for Overwhelming Moments
Simple somatic techniques you can do right this moment.
The 5-4-3-2-1 Sensory Reset
Anchor your nervous system in the present physical space:
- 5 things you can see around you
- 4 things you can physically feel or touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste or 1 positive thing about yourself
Box Breathing (Navy SEAL Calming)
Balances your autonomic nervous system and slows heart rate:
- Inhale through your nose for 4 counts
- Hold your breath gently for 4 counts
- Exhale through your mouth for 4 counts
- Hold empty lungs gently for 4 counts