Resources & Support
You are not facing this alone.
Crisis Lines
If you are having thoughts of ending your life right now, please reach out to one of the lines below — someone is ready to listen, anytime.
988 Suicide & Crisis Lifeline
· Call or text 988 (US)
· https://988lifeline.org
Crisis Text Line
· Text HOME to 741741
· https://www.crisistextline.org
International Association for Suicide Prevention
· Directory of crisis centers worldwide
· https://www.iasp.info/resources/Crisis_Centres/
Find A Helpline
· Find a free, confidential helpline in your country
· https://findahelpline.com
Self-Help Tools
Mindfulness & Meditation
Apps we like: Headspace and Insight Timer (both have free content). Just 10 minutes of mindfulness a day can help ease anxious feelings.
4-7-8 Breathing
When you feel anxious, try this simple breathing exercise:
- 1. Breathe in through your nose for 4 seconds
- 2. Hold your breath for 7 seconds
- 3. Breathe out through your mouth for 8 seconds
- Repeat 4 times
Mood Journaling
Writing down how you feel is one of the simplest, most effective ways to care for yourself.Go to your Diary →
Further Reading
What is anxiety?
Anxiety is a worried response to a perceived future threat, and it's a normal part of being human. A little anxiety can be protective, but long-term, excessive anxiety can get in the way of everyday life. Signs can include: ongoing worry, a racing heart, trouble falling asleep, and difficulty concentrating.(Source: American Psychological Association)
What is depression?
Depression isn't “overthinking” or “being weak” — it's a real illness. Common symptoms include: a persistently low mood, losing interest in things you used to enjoy, fatigue, and changes in sleep. If these symptoms last more than two weeks, it's worth reaching out for professional support.(Source: World Health Organization)
How to support a friend who's struggling
The most important thing: listen, without rushing to give advice. Helping someone feel heard is often far more powerful than any solution. Saying “I'm here for you” helps a lot more than “you should…”
A Guide for Parents
When your child says “I'm hurting,” the most important thing a parent can do:listen, don't fix.
Don't say
- · You're overthinking it
- · Other people have it worse
- · Just snap out of it
- · What do you even have to be sad about?
- · I'm only saying this for your own good
Try saying
- · I'm listening, take your time
- · That sounds really hard
- · Thank you for telling me
- · We'll get through this together
- · Tell me what you need