Crisis Resources
If you're in immediate danger or experiencing a mental health crisis, help is available 24/7. You are not alone, and there are people who want to help.
If You're in Crisis Right Now
Call 988 (Suicide & Crisis Lifeline) or 911 if you're in immediate danger. Don't wait. These services are free, confidential, and available 24/7.
Emergency Hotlines (USA)
Emergency Hotlines (South Africa)
SADAG (South African Depression and Anxiety Group)
24/7 toll-free crisis line and mental health support. All services are free and confidential.
💡 SMS 'Please Call Me' to 31393 if you don't have airtime
Gender-Based Violence Command Centre
24/7 toll-free helpline for gender-based violence, domestic abuse, and sexual assault.
💡 SMS 'Help' to 31531 if you can't make a call
People Opposing Women Abuse (POWA)
Support for survivors of domestic and sexual violence.
Medical Emergency Services
Ambulance and medical emergency response (112 works from mobile phones)
Warning Signs to Watch For
If you or someone you know is experiencing these signs, seek help immediately:
- ⚠️Talking about wanting to die or hurt oneself
- ⚠️Looking for ways to kill oneself
- ⚠️Talking about feeling hopeless or having no purpose
- ⚠️Talking about feeling trapped or in unbearable pain
- ⚠️Talking about being a burden to others
- ⚠️Increased use of alcohol or drugs
- ⚠️Acting anxious, agitated, or reckless
- ⚠️Withdrawing from family and friends
- ⚠️Extreme mood swings
- ⚠️Giving away prized possessions
Immediate Coping Strategies
While waiting for help or during a moment of distress, try these techniques:
Grounding Technique (5-4-3-2-1)
Name 5 things you see, 4 things you can touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
Deep Breathing
Breathe in for 4 counts, hold for 4, exhale for 4. Repeat for 5 minutes.
Reach Out
Call or text a trusted friend, family member, or crisis helpline immediately.
Safe Environment
Move to a safe, comfortable space. Remove any items that could be used for self-harm.
Physical Movement
Take a walk, do jumping jacks, or any movement to release tension.
Cold Water
Splash cold water on your face or hold ice cubes to activate your body's calming response.
International Crisis Hotlines (40+ Countries)
Europe
United Kingdom
116 123 (Samaritans)
Ireland
116 123 (Samaritans)
Germany
0800 111 0 111
France
01 45 39 40 00
Spain
024 (Línea de Atención)
Italy
800 86 00 22
Netherlands
113 (Zelfmoordpreventie)
Belgium
1813
Sweden
90101
Norway
116 123
Denmark
70 201 201
Finland
09 2525 0111
Poland
116 123
Portugal
808 200 204
Greece
1018
Americas
United States
988
Canada
1-833-456-4566
Mexico
800 290 0024
Brazil
188 (CVV)
Argentina
(011) 5275-1135
Chile
600 360 7777
Colombia
106
Peru
(01) 273-8026
Asia Pacific
Australia
13 11 14 (Lifeline)
New Zealand
1737
India
9152987821 (iCall)
Japan
0120-783-556
South Korea
1393
China
400-161-9995
Hong Kong
2382 0000
Singapore
1-767 (SOS)
Philippines
1553
Malaysia
03-7956 8145
Thailand
1323
Indonesia
119 ext. 8
Middle East & Africa
South Africa
0800 567 567 (SADAG)
UAE
800-HOPE (4673)
Israel
1201
Egypt
762 00 00
Nigeria
0800 800 2000
Kenya
0800 723 253
Ghana
0800 100 023
For a comprehensive list of international resources, visit findahelpline.com or IASP Crisis Centres
Mental Health Organizations
National Alliance on Mental Illness (NAMI)
Education, support, and advocacy for mental health
Mental Health America
Screening tools, resources, and support networks
Anxiety and Depression Association of America
Resources for anxiety and depression disorders
The Trevor Project (LGBTQ+)
Crisis intervention for LGBTQ+ youth
When to Seek Professional Help
Consider reaching out to a mental health professional if you're experiencing:
- Persistent anger that affects your relationships or daily life
- Anger that leads to physical violence or property damage
- Frequent intense anger episodes (multiple times per week)
- Inability to control angry outbursts
- Anger combined with depression, anxiety, or substance use
- Thoughts of self-harm or harming others
Finding a Therapist:
- • Psychology Today Therapist Directory: psychologytoday.com
- • Your insurance provider's mental health directory
- • Local community mental health centers
- • Employee Assistance Programs (EAP) through your employer
You Are Not Alone
Taking care of your mental health is just as important as taking care of your physical health. Reaching out for help is a sign of strength, not weakness.