Free Resources
We compiled this list with the understanding that, unfortunately, many don’t have access to therapy or the resources to get it.
This collection of articles, tools, and guides is here to provide real, practical support. If you’re unsure about what kind of help you might need, Mental Health America offers a free online screening tool to help identify potential mental health conditions.
Crisis & Support Services
Crisis Text Line (Text HOME to 741741): Offers free, 24/7 support for those in crisis, connecting individuals with trained crisis counselors via text messaging.
7cups - An online mental health platform that provides free emotional support through anonymous chat with trained volunteer listeners.
Buddyhelp - Provides free, anonymous, and confidential peer support through chat-based conversations, offering a safe space for individuals to express their feelings and receive empathy.
988 Lifeline - A 24/7 national service that provides free, confidential support for individuals experiencing mental health crises, emotional distress, or suicidal thoughts.
Findtreatment.org - A free comprehensive online resource provided by the U.S. government to help individuals locate mental health and substance use disorder treatment services across the United States.
SAMHSA’s National Helpline (1-800-662-HELP (4357)): A confidential, free, 24/7 information service in English and Spanish for individuals and family members facing mental and/or substance use disorders.
The National Sexual Assault Online Hotline - An anonymous, free and confidential 24/7 support service for survivors of sexual assault and their loved ones.
Veterans Crisis Line - A free 24/7, confidential resource that offers immediate support for U.S. veterans, service members, and their families who are in crisis or experiencing emotional distress.
Trevor Project Lifeline (1-866-488-7386): Provides free crisis intervention and suicide prevention services to LGBTQ+ youth, offering 24/7 support through trained counselors.
National Domestic Violence Hotline (1-800-799-7233): Offers free confidential support for survivors of domestic violence, including crisis intervention, safety planning, and resources for immediate and long-term help.
Anxiety and Mindfulness Skills
ADAA Anxiety and Depression Support Community (English) - A free online space where those suffering from anxiety and depression can turn to find and offer comfort and support, to share information and personal experiences, and to make connections with those in the community.
MindShift CBT - Anxiety Relief (APP) - A free mobile app that uses scientifically proven strategies based on Cognitive Behavioural Therapy (CBT) to help you learn to relax and be mindful, develop more effective ways of thinking, and use active steps to take charge of your anxiety.
DialecticalBehaviorTherapy.com - A free training course that provides worksheets, emotion regulation tips, and even self-validation exercises to help individuals manage overwhelming emotions and improve coping mechanisms using Dialectical Behavior Therapy (DBT). DBT is a form of cognitive-behavioral therapy developed to treat people with intense emotions and mental health conditions, such as Borderline Personality Disorder (BPD), anxiety, depression, PTSD, and more.
Deep Breathing Worksheet (PDF) - The Deep Breathing worksheet includes an easy-to-follow set of instructions, along with a rationale for the exercise, tips, and common pitfalls to avoid.
Leaves on a Stream Exercise (PDF) - The Leaves on a Stream exercise will enable you to practice cognitive defusion by clearing your mind and visualizing a stream.
Anxiety Coping Skills Worksheet (PDF) - The Coping Skills: Anxiety worksheet describes four strategies for reducing anxiety which include deep breathing, progressive muscle relaxation, imagery, and challenging irrational thoughts.
Countering Anxiety Log (PDF) - The Countering Anxiety Log is designed to help you practice generating alternative ways to look at a single event.
Cognitive Distortions Worksheet (PDF) - The Cognitive Distortions Worksheet is intended to help you recognize cognitive distortions and their impact your mood.
Culture and Identity
Finding an Anti-Racist Therapist (Article)
Sharing Generational Wisdom (Article)
Self-Care: When Police Brutality Has You Questioning Humanity (Article)
Trans Lifeline’s Hotline - is a free peer support phone service run by trans people for our trans and questioning peers.
Call Blackline - A free community resource to promote social justice in crisis interventions for BIPOC (black, indigenous, and other people of color) communities.
Warmlines - A free state-based non-crisis lines that individuals can reach out to speak with someone about their issues.
The Social Identity Worksheet (PDF) - This worksheet is designed to help you reflect on the different dimensions of your identity.
Identifying Generational Trauma as an Immigrant Exercise (PDF) - This worksheet is designed to help immigrants recognize the signs of generational trauma within themselves and their families.
Inclusivity and Gender Positivity Worksheet (PDF) - This worksheet is designed to prompt parents to reflect on their use of inclusive language.
The materials and resources provided on this website are for informational purposes only and are not intended to serve as a substitute for professional medical advice, diagnosis, or treatment. While we strive to offer accurate and up-to-date information, mental health is a complex and individualized area of care. Always seek the advice of your physician, psychologist, or other qualified mental health provider with any questions you may have regarding a mental health condition or treatment.
If you are experiencing a mental health crisis or need immediate support, please contact a qualified mental health professional or call emergency services. Your well-being is important, and we encourage you to seek help when needed.
By using our resources, you acknowledge and agree that we are not liable for any actions taken based on the information provided herein.