Free, confidential, 24/7. Call or text 988 if you or someone you're with is in mental-health crisis.
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Wellness · you first
A conference is draining — even for extroverts. Step out when you need to. Breathe. Call someone. These resources are here whenever you want them, no questions.
Sign in first so your check-ins stay private to you. Then come back here whenever the day gets heavy.
If you need someone now
Free, confidential, 24/7. Tap a number to call or text. You don't need to know what to say — they do.
Free, confidential, 24/7. Call or text 988 if you or someone you're with is in mental-health crisis.
Text HOME to 741741 to reach a trained crisis counselor. 24/7, free, works even if you can't find the words to call.
Free, confidential, 24/7 treatment referral for mental health and substance use. English & Spanish.
New York City's free, confidential mental-health support line. 24/7 in 200+ languages. Counselors, not chatbots.
Quick tools
Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. Takes 90 seconds, pulls you back into the room.
Inhale 4, hold 4, exhale 4, hold 4. Four cycles. The little animation below does it with you.
Sun on your face in the morning. Water before coffee. 20-min walk, not a nap, if you hit the 3pm wall. Sleep on the same schedule both nights.