Crisis resources

If you’re struggling right now, you’re not alone

Unknot Therapy is not a crisis service and can’t respond to messages around the clock. These free, confidential services can — any time, day or night.

24/7 · Free · Confidential

Call or text 988

The 988 Suicide & Crisis Lifeline connects you with a trained counsellor. You can also chat at 988lifeline.org. Veterans: press 1. Español: press 2.

Call 988

Text 988

Chat online →

IN DANGER?

Call 911

If you or someone else is in immediate danger, or has taken something harmful, call 911 or go to your nearest emergency room.

Text HOME to 741741

Crisis Text Line — if talking feels like too much.

Specialised support

Someone who understands

Free national and local lines for specific experiences. Please verify numbers before publishing your site.

LGBTQIA+ YOUNG PEOPLE

The Trevor Project

1-866-488-7386

TRANS & GENDER-DIVERSE

Trans Lifeline

1-877-565-8860

VETERANS & FAMILIES

Veterans Crisis Line

Dial 988, press 1

DOMESTIC VIOLENCE

National DV Hotline

1-800-799-7233

SEXUAL ASSAULT

RAINN

1-800-656-4673

NEW & EXPECTING PARENTS

Postpartum Support Intl.

1-800-944-4773

SUBSTANCE USE

SAMHSA Helpline

1-800-662-4357

PORTLAND & MULTNOMAH CO.

Multnomah County Crisis Line

503-988-4888

WASHINGTON STATE

WA Recovery Help Line

1-866-789-1511

For calmer moments

Make a simple safety plan

A safety plan is a short, personal list you write when you feel steadier, so it’s ready when things get hard. We can build one together in session.

Download template →

Warning signs

Thoughts, moods or situations that tell you a crisis may be building.

Things that help

Calming activities you can do on your own — a walk, music, a shower.

People & places

Who you can reach out to, and safe places you can go.

Professional help

Your therapist, 988, and your nearest emergency room.

Making it safer

Steps to reduce access to anything you could use to hurt yourself.

Worried about someone else?

Ask directly, listen without judgement, and help them connect with 988. You can call 988 yourself for guidance on how to help.

Call 988 for guidance