Resources | Hello Empathy Counseling

If You Are in Crisis

If you or someone you know is in immediate danger or mental health crisis, please use one of the resources below. Hello Empathy Counseling does not provide emergency or crisis services.

988 Suicide & Crisis Lifeline — call or text 988, available 24/7 SAMHSA National Helpline — 1-800-662-4357, free and confidential, 24/7 NAMI HelpLine — nami.org/help, Mon–Fri 10am–10pm ET 911 — for immediate emergencies

Self-Guided Support

The following tools can support your wellbeing between sessions or as you explore whether therapy is right for you.

Breathing & Grounding

When anxiety spikes or emotions feel overwhelming, simple breathing and grounding techniques can help bring you back to the present moment. Box breathing (inhale 4 counts, hold 4, exhale 4, hold 4), the 5-4-3-2-1 grounding technique, and progressive muscle relaxation are all accessible starting points you can practice anywhere.

Journaling for Self-Compassion

Writing about your thoughts and feelings can be a powerful way to process difficult experiences and build self-awareness. Try writing about a moment you handled well this week, or responding to a recent struggle the way you would respond to a close friend — with kindness and understanding rather than criticism.

Finding a Support Group

Peer support groups can be a meaningful complement to individual therapy, offering connection with others who share similar experiences. SAMHSA's treatment locator can help you find local groups for addiction recovery, mental health, and other areas of need.

External Resources

The following organizations offer additional support and information:

External links are provided for convenience. Hello Empathy Counseling is not responsible for the content of external websites.