Immediate Help
- 988 Suicide & Crisis Lifeline: Call or text 988 (USA)
- Emergency: Dial 911 or go to the nearest emergency room
- SAMHSA National Helpline: samhsa.gov/find-help/national-helpline
- NAMI HelpLine: nami.org/help
Self‑Guided Supports
- Journaling prompts for anxiety & self‑compassion
- Breathing and grounding exercises
- Community support groups
Downloadables
- Self‑Compassion Journal (PDF) — a simple, printable template
- Breathing Exercise Card (PDF) — box breathing, 4‑7‑8, and grounding
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