Safety Resources & Support
These resources are here for you when you need support between sessions, during difficult moments, or if you're in crisis. This is not a substitute for therapy - nor does it constitute a therapeutic relationship - it's a companion tool.
If You're In Crisis Right Now
National Suicide & Crisis Lifeline
Call or text 988 (call, text, or chat available)
Available 24/7 | Free and confidential
For anyone experiencing suicidal thoughts, mental health crises, or emotional distress
Crisis Text Line
Text HOME to 741741
Available 24/7 | Free
Text-based crisis support when you need it
International Association for Suicide Prevention
https://www.iasp.info/resources/Crisis_Centres/
Crisis resources by country (if outside the US)
National Domestic Violence Hotline
Call 1-800-799-7233 | Text START to 88788
For intimate partner violence; culturally competent responders
Immediate Safety Planning
Safety Planning Resources:
Safety Planning Intervention — How to create your own safety plan
Stanley-Brown Safety Plan Template— Evidence-based format you can fill in
Work with your therapist to create a personalized safety plan
For Thoughts of Self-Harm:
Remove or secure items you might use to harm yourself
Stay with trusted people; don't isolate.
Call 988 or go to your nearest ER
If immediate danger: Call 911
OCD & Anxiety Support
International OCD Foundation
https://iocdf.org
Evidence-based info about OCD
Anxiety & Depression Association of America
https://adaa.org
Resources on anxiety disorders, therapist directory
Beyond OCD
https://beyondocd.org
Stories from people with OCD, community support
OCD Support Groups
Many communities have peer-led support groups. Ask your therapist or check IOCDF's directory.
Substance Use & Addiction Support
SAMHSA National Helpline
Call 1-800-662-4357
Available 24/7, free and confidential
Referrals to local treatment and support services
Narcotics Anonymous / Alcoholics Anonymous
https://www.na.org / https://www.aa.org
Peer support meetings (many in-person and online)
Grief & Loss Support
The Dinner Party
https://www.thedinnerparty.org
Community and connection for people experiencing grief
GriefShare
https://www.griefshare.org
Support groups and resources for loss
Crisis Text Line (also for grief)
Text HOME to 741741
LGBTQ+ & Marginalized Community Resources
The Trevor Project (LGBTQ+ youth)
Call 1-866-488-7386 | Text START to 678-678
Crisis support and resources
Trans Lifeline (Trans & non-binary folks)
Call 877-565-8860
Peer support, not law enforcement involved
When Things Feel Unbearable (But You're Not in Immediate Crisis)
These are things you can do when anxiety is high, thoughts are intrusive, or you're struggling:
Grounding Techniques:
5-4-3-2-1 method: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste
Cold water on your face or hands or an ice pack or bag of frozen vegetables against your chest.
Name three things in your environment in detail (color, texture, size, smell, etc.,).
Progressive muscle relaxation (tense and release muscles; this one is a good one to try).
Ride the Wave:
Anxiety and intrusive thoughts rise and fall - they don't stay at peak intensity forever.
Resisting or fighting the thought often makes it stick; allowing it to be there is often how it passes.
Reach Out:
Text or call a trusted friend or family member
Join an online support community
Write out what you're thinking without trying to solve it
Journal, draw, paint, sing, move your body
When You Need Professional Help (But Not 911): https://dontcallthepolice.com (database provided by Mental Health America)
Self-Care That Actually Helps
These are evidence-based ways to support your mental health between sessions:
Sleep: Aim for 7-9 hours. Poor sleep worsens anxiety and intrusive thoughts.
Movement: 20-30 minutes of any activity you enjoy—walk, dance, swim. Movement reduces anxiety.
Limit caffeine & alcohol: Both can worsen anxiety and intrusive thoughts.
Eat something: Skipping meals increases anxiety. Eat regular meals.
Reach out to people: Isolation worsens mental health. Connect, even briefly.
Do something that feels meaningful to you: Whatever that is - art, time outside, time with animals, whatever feels good.
Information & Education
For People Wanting to Understand Their Mental Health:
NAMI (National Alliance on Mental Illness) — Mental health education and support
American Psychological Association — Research-based mental health information
ADAA (Anxiety & Depression Association) — Anxiety disorder information
Important Notes
These are resources, not replacements for therapy. If you're in active crisis, reach out to one of the crisis lines or go to an emergency room.
Your therapist cannot monitor these resources. They're for your independent support and access to help.
Many of these services are confidential. Crisis lines don't judge and won't force anything you don't consent to.
Keep this list somewhere accessible — in your phone, printed out, or bookmarked.
Disclaimer: These resources are for informational and educational purposes only. They do not constitute clinical advice, crisis intervention, or treatment. If you are in immediate crisis or danger, contact 988 or 911.
Last updated: August 2026