Crisis & Immediate Support
988 Suicide & Crisis LifelineFree, anonymous counseling by text, call or online chat for anyone in crisis in the U.S.
Crisis Text Line Available 24/7 in the U.S., Canada, U.K., and Ireland. Text HOME to 741741 for free, confidential mental health support.
Michigan Crisis and Access Line
For additional support with intense symptoms of anxiety, depression, or loneliness, you may call the Michigan Crisis and Access Line (MiCAL) Peer Support WarmLine at 1-888-PEER-753.
A peer support and resource hotline run by and for trans people, offering confidential emotional support without police involvement and access to advocacy programs for those in crisis or isolation.
Veterans Crisis Line
Serves Veterans, service members, National Guard and Reserve members, and those who support them. Available 24/7 via phone call or text messaging.
Mindfulness
UCLA MindfulOffers a variety of guided meditations led by Diana Winston, including practices for breath awareness, body scan, and open awareness. These meditations are available for streaming or download in multiple languages.
Tara BrachProvides a comprehensive library of guided meditations focusing on mindfulness, emotional healing, and spiritual awakening. Categories include basic meditations, heart meditations, and open awareness practices.
Body Scan Meditation by Jon Kabat-Zinn A 30-minute guided body scan meditation by Jon Kabat-Zinn, available on YouTube. This practice is effective in promoting relaxation and improving sleep quality.
Rain Sounds, Lo-fi Focus Music, Nature Audio
Great for sensory regulation and calming overstimulation. Many curated options are available (for free!!) on Spotify, YouTube, and Calm Radio.
Quick Guide: Essential DBT Skills
A quick reference of a few of the most accessible skills available through DBT:
Mindfulness
- Observing
- Notice your thoughts, feelings, and surroundings without judgment or reaction. This builds awareness and calm.
- Describing
- Put words to what you’re experiencing to better understand and manage your emotions and thoughts.
Distress Tolerance
- TIP (Temperature, Intense exercise, Paced breathing)
- Use quick physical techniques like cold water, intense exercise, or paced breathing to calm your mind and body fast.
- Radical Acceptance
- Accept -not approve- reality as it currently is, not how you wish it would be, to reduce suffering and to mindfully redirect forward.
Emotional Regulation
- Opposite Action
- Do the opposite of what your emotions urge you to do, breaking negative cycles and building healthier habits.
- Checking the Facts
- Check if your emotional reactions fit the facts to avoid reinforcing unhelpful assumptions and ease emotional pain.
Interpersonal Effectiveness
- DEARMAN (Describe, Express, Asset, Reinforce, Mindful, Appear-confident, Negotiate)
- A step-by-step way to communicate clearly and respectfully to get your needs met while honoring others.
Digital Tools & Apps
Finch / Catch It / Insight Timer / Iona / Smiling Mind / Mind Shift
Apps and tools recommended for tracking moods, practicing CBT, expressing emotions, and receiving real-time support—many praised for simplicity and user-friendly design.
HeadsUpGuys
Free mental health check tools, peer stories, and CBT/mindfulness courses designed for men’s mental wellness.
YouTube Channels like The Mindful Movement, Therapy in a Nutshell, or Psych Hub
Short videos for emotional regulation, DBT skill refreshers, and psychoeducation.
MentalHealth.gov & Mental Health America
Free, evidence-based guides, screening tools, and community resources for planning care, advocacy, and personal education.
A free resource list for those experiencing grief, loss, or are looking for other community connections. List is published by Henry Ford Health System.