Support From The Anxiety Hotline

What to expect from an anxiety helpline

When you reach out to an anxiety hotline, you can expect immediate support from trained professionals and volunteers who understand anxiety disorders and other mental health issues. The hotline professionals might ask questions aimed at helping you better understand the source of your feelings and walk you through some basic exercises to help you calm down and center yourself.

Whether you need guidance for yourself or support for a loved one, anxiety hotlines are equipped to offer compassionate and knowledgeable assistance at any time of the day​.

5 trusted anxiety helplines

These anxiety and mental health hotlines are staffed by caring individuals who are equipped to help you navigate your current situation and find actionable, long-term solutions for anxiety relief. 

Crisis Text Line

The Crisis Text Line offers support via text message 24 hours a day, 7 days a week. To connect with a live, trained counselor, text HOME to 741741 from anywhere in the U.S.

Note that a mental health crisis does not necessarily mean you are considering harming yourself or others—rather, the definition of crisis is wide-ranging, including overwhelming stress, anxiety, or panic attacks. If you’re experiencing an acute episode of anxiety, the Crisis Text Line can be a valuable source of support when feeling anxious.

SAMHSA National Helpline

SAMHSA’s National Helpline is a hotline that provides free support for those dealing with anxiety or mental and/or substance use disorders. Call the hotline at 1-800-662-HELP (4357) to connect with a trained counselor.

NAMI HelpLine

The NAMI HelpLine is available to support callers Monday through Friday, 10 AM through 10 PM ET, via phone call, text, email, or live chat. 

The NAMI HelpLine is a more general hotline resource that can assist you with anxiety and other mental health conditions. NAMI hotline staff and volunteers are experienced and highly trained to offer support and counseling whether dealing with anxiety or other symptoms. They may be able to provide additional resources and contacts for local assistance for anxiety as needed. 

Local support

Many states and locales have crisis hotlines to help those experiencing anxiety and other mental health struggles. To find anxiety and mental health support near you, simply search for a mental health hotline in your city, county, or state. 

Teen Line

Whether you need anxiety help as a teen or would like to connect your adolescent child with help, Teen Line can be an excellent resource. This hotline is available via call, email, or text and is operated by other teens.

Immediate help for anxiety

Whether you’re experiencing a panic attack, severe anxiety, or are in the midst of a stressful period or life event, the racing thoughts and physical symptoms of anxiety that arise can be distressing and overwhelming. Here are some tips for when you need support for anxiety symptoms:

Recognize the signs 

First, it might help to familiarize yourself with the symptoms of anxiety attacks and panic attacks. As soon as you begin to notice symptoms of anxiety, it’s advisable to take immediate steps to manage your symptoms such as dialing the anxiety helpline or getting in touch with experts through various mental health services. Here’s what to look for:

• Anxiety attacks are characterized by acute symptoms of anxiety, such as intense worry, restlessness, and physical symptoms like increased heart rate and sweating. These episodes tend to be quite severe; however, they are distinct from panic attacks in that they tend to be linked to an immediate concern.
• Panic attacks are sudden episodes of intense fear that trigger severe physical reactions when there is no real danger or apparent cause. Symptoms of panic attacks include heart palpitations, chest pain, shortness of breath, dizziness, and a sense of impending doom​. Panic attacks are a defining characteristic of panic disorder.

Practice relaxation exercises

For both anxiety and panic attacks, relaxation exercises can be a vital tool for calming your body and clearing your mind. There are a number of methods to choose from, including deep breathing, progressive muscle relaxation, or guided imagery, each of which is known to be beneficial for anxiety and stress relief.

Use grounding techniques

While anxiety can lead us to stress over the past or future, grounding techniques offer an effective way to tether you to the present and help you move through anxious thoughts. 

Access a crisis text line

With a moment to yourself, you’ll be in a good position to reach out for support. If your anxiety symptoms don’t abate, you might consider calling a friend, family member, or hotline to discuss anxious thoughts.

Online therapy for anxiety

If you’re struggling to manage your anxiety alone, it may be worth seeking professional help with a licensed therapist. Through BetterHelp, you can match with a therapist who specializes in treating anxiety. In weekly virtual or phone sessions, you’ll learn to identify and minimize your triggers and develop practical coping skills for managing anxiety symptoms. 

Research has consistently found online therapy to be just as effective as in-person therapy, and with additional tools and features like group sessions, digital therapy worksheets, educational webinars, and prompted journaling, you can make progress with your anxiety symptoms faster and get the most out of your time in therapy.