You don't have to hold this alone

If things feel like too much right now, these are people who will pick up and listen. It's free, and you don't need the right words.

Mental health helplines

Showing United States

While you wait

  • Put both feet flat on the floor and press down.
  • Breathe out for longer than you breathe in. Four counts in, six out.
  • Name five things you can see from where you are.
  • Hold something cold — a glass, a tap, a windowpane.

Sonia is not a crisis service and isn't monitored by people.