30s Breathing Set
Inhale 4 • Hold 2 • Exhale 6. Repeat 5 rounds. Longer exhale signals safety to your nervous system.
More BreathingCrisis Support Resources
Immediate help, safety planning tools, and practical coping strategies for mental health emergencies. If danger is imminent call local emergency services first.
If you are in immediate danger call emergency services: 100
Crisis Support Resources
Navigate Crisis Resources
Use the quick links below to jump directly to the section you need right now. If risk is imminent choose Emergency Services first.
Stabilize Now (90 Seconds)
5-4-3-2-1 Ground
Name 5 things you see • 4 touch • 3 hear • 2 smell • 1 taste. Anchor attention to the present.
Grounding GuideMuscle Release
Clench fists + shoulders 5s then release fully. Repeat head to toe to drain adrenaline tension.
PMR StepsReassurance Script
Silently/softly: “I am here. This moment is passing. I can get support. I choose one next safe step.”
Build PlanImmediate Support Options
Crisis Hotline
Speak with a trained crisis counselor any time day or night for grounding, triage, and safety de‑escalation.
Call NowCrisis Text Line
When speaking feels overwhelming, text a counselor and receive support—average reply within minutes.
Text CRISISOnline Crisis Chat
Secure encrypted chat space for real‑time emotional stabilization and safety assessment.
Start ChatEmail Support
For non‑immediate concerns a responder will reply with guidance and next step options.
Send EmailEmergency Services
Medical Emergency
Serious injury, overdose, loss of consciousness, or life‑threatening medical symptoms.
Police / Safety
Active violence, imminent harm, or safety threats requiring immediate protective response.
Fire & Rescue
Fires, structural hazards, or rescue needs involving trapped or at‑risk persons.
Recognizing a Mental Health Crisis
Immediate Warning Signs
- Threats of self‑harm or harm to others
- Seeking means to self‑harm
- Talking/writing about death or suicide
- Hopelessness / feeling trapped
- Extreme rage or uncontrolled anger
- Reckless / risky behavior escalation
- Heavy substance increase
- Rapid social withdrawal
Additional Signs
- Dramatic mood swings
- Sudden behavior change
- Giving away possessions
- Farewell messages
- Functional decline
- Persistent agitation or anxiety
- Severe sleep disruption
- Loss of purpose / belonging
Creating a Safety Plan
A safety plan is a personalized, prioritized list of coping strategies and contacts to use during escalating distress. Build it collaboratively and keep it accessible.
1
Warning Signs
List personal thoughts, feelings, situations, or behaviors that signal rising risk.
2
Internal Coping
Activities you can do alone (breathing, grounding, music) before contacting others.
3
Supportive People
List friends/family who help distract, calm, or accompany you to care.
4
Professional Contacts
Therapist, crisis line, clinics, emergency services numbers.
5
Means Safety
Secure or remove access to potential self‑harm tools where possible.
6
Reasons for Living
Values, people, responsibilities, future goals anchoring hope.
Not a substitute for emergency medical care. If methods fail to reduce imminent risk, contact emergency services immediately.
Immediate Coping Strategies
Grounding
- 5‑4‑3‑2‑1 sensory scan
- Temperature reset (cool water)
- Label surroundings
- Box or paced breathing
Distraction
- Connect with someone
- Humor / uplifting media
- Walk & observe details
- Creative activity
Self‑Soothing
- Warm shower or bath
- Aromatherapy
- Progressive muscle relax
- Comfort beverage
Cognitive
- Balanced thought reframing
- Remind: feelings pass
- Recall past resilience
- Affirm strengths
Additional Crisis Resources
Suicide Prevention Lifeline
International network routing to local crisis centers for live support.
Global Text Support
Text services offering discreet, written emotional assistance.
IASP Directory
Find worldwide crisis centers and helplines curated by IASP.
Local MH Programme
Gaza community mental health crisis assistance & referrals.
How to Help Someone in Crisis
What TO Do
- Take concerns seriously
- Stay present & listen
- Ask directly about suicide
- Remove lethal means
- Contact professional help
- Follow up regularly
What NOT to Do
- Dismiss or minimize
- Promise secrecy
- Lecture or judge
- Leave them alone if unsafe
- Ignore escalation signs
- Handle everything alone
Need Help Right Now?
If you or someone you know is in crisis, reach out immediately. Trained responders are ready to help you stabilize and plan next steps.