If you're not okay
You don't have to carry this alone. If you or someone near you is in danger right now, call your local emergency number.
Someone to talk to
findahelpline.com lists free, confidential helplines in many countries, with their hours.
- 988United States and Canada: call or text, 24/7
- 116 123Samaritans, United Kingdom and Ireland, 24/7
- 13 11 14Lifeline, Australia, 24/7
- 115Vietnam: medical emergency, 24/7
Message someone you trust
A short message is enough. It goes from your own phone; this site has no chat.
I'm not doing well. Could you call me?
Three small steps for right now
- Breathe slowly: in for a count of 4, out for a count of 6. A few times.
- Name 5 things you can see around you.
- Have a sip of water and sit somewhere with a light on.
These steps help through a hard moment. They don't replace a doctor or a counselor.
Numbers last checked on 05/11/2026.