After-hours support

If you are in a life-threatening or other unsafe situation, please call 9-1-1 immediately. 

988 Indiana- If you or someone you know is currently experiencing thoughts of suicide, or a mental health or substance use crisis, call 9-8-8 to reach Suicide & Crisis Lifeline and speak with a trained crisis specialist 24/7.

Trevor Project Lifeline (confidential suicide hotline for LGBTQ+ youth):

TrevorChat: 866-488-7386

TrevorText: Text START to 678-678.

If you are not in a life-threatening situation, here are some other options that can help:

Write a journal entry. Writing things out can be a big help in the moment, as it allows you to see things differently and can help you feel in control of your emotions. Journaling can be a tool to cope with stress and mental health conditions, such as anxiety and depression. Research shows that writing down our deepest feelings and thoughts can improve our physical and psychological well-being.

Practice meditation. During meditation, you focus your attention and eliminate the stream of jumbled thoughts that may be crowding your mind and causing stress. Meditation can produce a deep state of relaxation and a tranquil mind.

Move your body. Go on a walk or do some form of exercise. Even five minutes of aerobic exercise can begin to stimulate anti-anxiety effects, and regular exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. 

Listen to music. Listening to music can lower our heart rate and cortisol levels, as well as release endorphins and improve our sense of well-being. It can also distract us, reducing physical and emotional stress levels.

Make a connection. Reaching out to a friend or loved one can increase our sense of belonging and purpose, boost our happiness and reduce stress, and improve our self-confidence and self-worth. Even reaching out by making a comment on a social media post can help. 

Practice deep breathing. Deep breathing is easy to learn. You can do it at any time, in any place. You can use deep breathing to help dissipate stress as it occurs. Practice the routine in advance; then use it when you need it most. If you find it helpful, consider repeating the exercise four to six times a day — even on good days.

1. Breathe in slowly and deeply, pushing your stomach out so that your diaphragm is put to maximal use.
2. Hold your breath briefly.
3. Exhale slowly, thinking "relax."
4. Repeat the entire sequence five to 10 times, concentrating on breathing deeply and slowly.