Need Help Now?
If you feel like your safety is at risk, struggling and or need immediate support, please call 911 right away or go to your nearest emergency department.
Help is available, and you deserve support right now. Below are resources that can assist you in times of crisis.
Emergency Hotlines
If you are in immediate danger or need urgent help, please reach out to a professional crisis line:
National Suicide Prevention Lifeline(U.S.): 988 or 1-800-273-TALK (8255)
Crisis Text Line: Text HOME to 741741 (Free, 24/7 support)
SAMHSA National Helpline: 1-800-662-HELP (4357) (Substance Abuse & Mental Health Services)
CAMH: TeleHealth at 1 866-797-0000 and TTY at 1 800 387-5559 (Center for Addiction and Mental Health)
International Help: Find a crisis center near you
Immediate Self-Help Tools
If you need a moment to regain control, try these quick exercises:
5-4-3-2-1 Grounding Exercise: Identify 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste. This helps bring you to the present moment.
Deep Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds. Repeat until you feel calmer.
Journaling Prompt: Write down what you're feeling without judgment. Let it out.
Online Resources & Support Groups
AA & NA Meetings Online – Find a meeting near you (Alcoholics Anonymous) or NA Meetings
You're Not Alone!
Whatever you're facing, you don’t have to go through it alone. Reach out, breathe, and know that this moment will pass. You are stronger than you think, and there are people who care about you and want to help.
If you need more support, explore the resources on TranquilRise and take small steps forward. Healing is a journey, and you're already on the right path.
Take the first step—reach out. You deserve support.