Seeking Help And Support Through The Anxiety Hotline

5 trusted anxiety hotlines

These 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.

Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline

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

The SAMHSA hotline can offer support in both English and Spanish, and is available 24 hours a day, 7 days per week. This service is designed to guide individuals and their families toward the appropriate resources and treatment options.

National Alliance on Mental Illness (NAMI) Hotline

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 resource that can assist you with anxiety and other mental health conditions. NAMI staff and volunteers are experienced and highly trained to offer support and counseling. They may be able to provide additional resources and contacts for local assistance as needed. 

Local counseling hotlines for mental health support

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

This can be a worthwhile option if you believe you may benefit from contacting local resources or are concerned that you or a loved one may need immediate assistance. 

Teen Line

For teens and young people with anxiety, Teen Line can be an excellent resource. This hotline is available via call, email, or text and is operated by other teens.

Whether you need mental health help as a teen or would like to connect your adolescent child with help, this hotline can be a valuable resource for learning how to manage anxiety, depression, loneliness, relationships, and other common hurdles of the teenage years.  

Anxiety and panic attacks: What to do when you need immediate help

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 that arise can be distressing and overwhelming. Here are some tips for when you need support:

1. Recognize the signs of anxiety and panic attacks

First, it might help to familiarize yourself with the symptoms of anxiety attacks and panic attacks. As soon as you begin to notice symptoms, it’s advisable to take immediate steps to manage your symptoms. 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.

2. Practice relaxation exercises to relieve stress

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.

Often, it can be helpful to simply pause and take a few long, slow, deep breaths. Box breathing is another popular deep breathing exercise worth knowing—inhale for 4 counts, hold your breath for 4, exhale for 4, and hold for 4 counts before repeating. Breathing and relaxation exercises can help counteract your body’s stress response so you have a chance to reset your system.

3. 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. Grounding is a mindfulness practice in which you intentionally redirect your focus to the here-and-now, distracting yourself from the distressing thoughts fuelling the stress response. 

There are a number of grounding techniques to try, each of which involves directing your focus outwards, taking notice of what you can observe around you. One such example is the 3-3-3 rule: name 3 things around you and 3 sounds you can hear, then move 3 different body parts. This simple trick can instantly bring you back to the present so you can identify what you need and take positive action.

4. Create a safe environment

Once you have calmed your body and mind, it might help to find a comfortable space where you can gather yourself. This may mean stepping outside, going for a walk, excusing yourself to another room, or taking a quick time-out in the car. Changing your environment can help remove yourself from immediate stressors and offer some serenity in which to practice your coping skills.

5. Call the anxiety hotline for support from a therapist

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

Your support network can be a valuable source of emotional and practical encouragement, and the individual you connect with via the mental health hotline can put you in touch with the resources you need. If you feel ready, you might also consider reaching out to a licensed therapist via a mental health clinic or online therapy platform so you can learn how to manage your symptoms long-term. 

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 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 faster and get the most out of your time in therapy.