If You're in Crisis
You are not alone. Help is available right now.
Reach Out Now
These free, confidential services are available around the clock.
988 Suicide & Crisis Lifeline
Call or text 988Free, confidential support 24/7 for anyone in suicidal crisis or emotional distress.
National Domestic Violence Hotline
Call 1-800-799-7233Confidential support for those affected by domestic violence.
When to Seek Immediate Help
If you or someone you know is experiencing any of these, please reach out for help right away.
- Thoughts of harming yourself or ending your life
- Inability to care for yourself or perform daily activities
- Hearing voices or experiencing hallucinations
- Substance overdose or severe withdrawal symptoms
- Feeling unsafe in your home or current environment
- Intense feelings of hopelessness that won't subside
Coping in the Moment
These simple techniques can help you feel more grounded when things feel overwhelming.
5-4-3-2-1 Senses
Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This brings your focus to the present moment.
Box Breathing
Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds. Repeat until you feel calmer.
Call a Trusted Person
Reach out to someone you trust — a friend, family member, or mentor. You don't have to go through this alone. Simply hearing a familiar voice can help.
Go to a Safe Place
Move to an environment where you feel physically and emotionally safe. This could be a friend's home, a public space, or anywhere you feel secure.
Create a Safety Plan
A safety plan is a personalized, practical guide you create with your therapist to help you navigate moments of crisis. It includes your warning signs, coping strategies, trusted contacts, and professional resources — all in one place so you know exactly what to do when things feel overwhelming.
How We Can Help
While Tusse Behavioral Wellness provides ongoing therapeutic support, we are not a crisis center. If you are in immediate danger, please use the emergency resources listed above. For non-emergency support, our practice is here to help you build resilience and develop long-term coping strategies.