988 Suicide & Crisis Lifeline
Free, confidential support 24/7 by phone, text or chat. Veterans press 1.
Call or text 988 · 988lifeline.org
Not “fine.” Not diagnosable. Somewhere in between.
Wondering whether therapy might help, or where to even start? Pick a door.
Tap a door to step inside, or pick from the list.
Meet the neighborsWho’s who in the courtyard, plus a quiz: which neighbor are you?Unit 1 · Maya’s door
Is therapy right for me right now?
This is Maya. She has asked herself this question at 2 a.m. more than once.
Eight quick questions, about two minutes. At the end you’ll get a few suggestions for what might help, from things to try on your own to finding a therapist. There are no wrong answers, and you can pick more than one where it says so.
Nothing you click or answer on this site is saved, stored or sent anywhere. The questions here are for reflection and gentle suggestions only. They aren’t validated assessments, they can’t diagnose anything, and this site isn’t therapy or professional advice. If you’re in crisis, call or text 988.
Question 1 of 7
Unit 2 · Zara’s door
Zara cross-examines therapy myths
This is Zara. She is a defense attorney, and she has never met a weak argument she didn’t take apart.
These myths keep a lot of people out of therapy. Let’s see if they hold up. Tap a card to flip it.
Closing argument
The evidence is in. You don’t have to be “bad enough,” you don’t need a diagnosis, and the first therapist doesn’t have to be the last.
Unit 3 · Sky’s door
Find your fit
This is Sky. For her, the right space changes everything, and finding the right therapist works the same way.
Seven quick questions, about a minute. You’ll get approaches that might fit you, where to search, what to ask, and an email you can send. Or skip the questions and browse everything.
Question 1 of 7
Unit 4 · Owen’s door
What to expect
This is Owen. He likes to know what’s coming before he walks into a room.
It helps to know what’s coming. Here’s what the first few weeks of therapy usually look like.
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The first call
- What happens
- A short call, often free and about 15 minutes. They’ll ask what’s bringing you in, and you can check logistics and whether they feel like a fit.
- What’s normal to feel
- Nervous, awkward, or unsure what to say.
- Tip
- You don’t need your whole story ready. “I’ve been feeling ___ and I’m not sure where to start” is enough. Not sure what to ask them? Sky has a list of questions for the call. Sky’s consult-call questions →
-
Paperwork
- What happens
- Before your first session, you’ll usually fill out intake forms, a consent form, and policies about payment and cancellations. They’ll also explain how confidentiality works. Some therapists include short questionnaires about how you’ve been feeling.
- What’s normal to feel
- A little exposed, or impatient with all the forms.
- Tip
- If a question feels like too much to answer on paper, you can leave it and talk about it in person.
-
The first session
- What happens
- Mostly getting to know you: what’s going on, why now, some background, and what you hope will change. Your therapist will explain how they work, and you can ask them questions too.
- What’s normal to feel
- Like it was more questions than help. Afterward, you might feel tired, relieved or a little raw.
- Tip
- If you can, plan something gentle for afterward.
-
Sessions 2 to 4
- What happens
- You start building trust, set goals together, and begin the actual work.
- What’s normal to feel
- Sometimes it feels harder before it feels easier, once you start talking about real things.
- Tip
- Say what is and isn’t helping. Good therapists want that feedback.
-
Is it working?
- What happens
- Signs therapy is helping: you feel heard, your goals get clearer, you’re trying new things, and small changes start to add up. It’s usually gradual, not instant.
- What’s normal to feel
- Some weeks will feel like progress and some won’t.
- Tip
- After a handful of sessions, it’s fair to ask, “How will we know this is working?”
-
If it’s not the right fit
- What happens
- You can tell your therapist. They may adjust their approach or help you find someone who fits better.
- What’s normal to feel
- Guilty or awkward about saying it.
- Tip
- Switching therapists is common, and you don’t owe anyone a long explanation. Sky can help you find a better match. Find your fit →
Things you can always do
Ask questions. Set the pace. Skip a topic or question you’re not ready for. Ask for a different approach. Take a break, or stop.
If your sessions are on video
- Find a private spot where you won’t be overheard, and use headphones if you can.
- Test your connection and the video link a few minutes early.
- Where you are matters. Therapists are licensed by state, and you need to be physically in a state where your therapist is licensed during each session, even on video. If you’re traveling or moving, check with your therapist before your session.
Unit 5 · Nico’s door
How to help a friend who’s struggling
This is Nico. He’s the friend who shows up with takeout and doesn’t make you explain.
You don’t need training to help a friend. Here’s what actually helps. If a friend has mentioned suicide, start here ↓
1Signs a friend might be struggling
Nico: “Trust me, ‘lol I’m good’ isn’t always good. I would know.”
Look for changes from their usual: canceling plans, going quiet in the group chat, sleeping a lot more or less, drinking more, getting irritable, or saying “I’m fine” a little too often.
You know them best. A change matters more than any checklist.
2What to say (and what to skip)
Nico: “You don’t need a speech. ‘Hey, how are you really?’ works more than you’d think.”
Try
- “I’ve noticed you’ve seemed ___ lately. How are you really doing?”
- “I’m here. No pressure to talk.”
- “You don’t have to explain.”
Skip
- Jumping in to fix it
- “It could be worse”
- “Just think positive”
- Turning it into your story
The goal is listening, not solving.
3Showing up without the right words
Nico: “Nobody has ever turned down free tacos. Start there.”
Bring food and just eat together. Sit with them. Invite them to something low-key. Text “thinking of you, no need to reply.”
You don’t have to talk about it for it to count.
4How to bring up therapy
Nico: “Say it like you’re in their corner, not like you’re worried about them.”
Talk about therapy as something normal, not a sign that something is wrong with them. If you’re comfortable, share your own experience. Offer practical help, like searching together or sitting with them while they send the first email.
If they’re open to it, you can share a couple of places to start: Maya’s quiz can help them figure out whether therapy is right for them right now, and Sky can help them find a good fit.
Maya’s quiz: Is therapy right for me? →Sky’s door: Find your fit →
If they say no, respect it. Keep the door open and check in again later.
5Taking care of yourself
Nico: “You can’t be someone’s whole support system. Even I need backup.”
You can support a friend without being their therapist. It’s okay to have limits and to lean on your own people. Warmlines and 988 are there for helpers too. Find a warmline in the mailbox →
If a friend mentions suicide
Based on the five action steps from the National Institute of Mental Health.
- Take it seriously, even if it comes out as a joke.
- Ask directly: “Are you thinking about suicide?” Asking does not put the idea in someone’s head or make it more likely.
- Listen without judgment. Don’t promise to keep it a secret.
- Help keep them safe. If they’re in immediate danger, call 911 and stay with them. If they have access to something they could use to hurt themselves, it can help to put some distance between them and it. A 988 counselor can help you think this through.
- Help them connect. Call or text 988 together. 988 can also help you if you’re the one who’s worried.
- Follow up in the days after. Ongoing contact matters.
Call or text 988 · Text HOME to 741741 · In immediate danger, call 911
The Gray Area Apartments
Meet the neighbors
Five neighbors, five very different brains. Tap anyone to meet them, or take the quiz to see who you’re most like.
Just for fun
Which neighbor are you?
Five quick questions. No wrong answers.
Question 1 of 5
The mailbox
Help, sorted by what you need right now
Everything here is free or low cost, and none of it requires a diagnosis.
Right now
Crisis Text Line
Free texting with trained volunteer counselors, 24/7.
Text HOME to 741741 · crisistextline.org
Emergency
If someone is in immediate danger.
Call 911
Someone to talk to
Not a crisis, but you don’t want to carry it alone tonight.
Warmlines
Free, non-crisis phone lines staffed by peers who have been through it too. Find one near you.
NAMI HelpLine
Peer support, information and referrals. Monday to Friday, 10 a.m. to 10 p.m. Eastern. Not a crisis line.
800-950-6264, or text NAMI to 62640 · NAMI HelpLine
Low-cost therapy and finding care
Open Path Collective
Sliding-scale therapy, about $40 to $70 a session after a one-time membership fee.
University training clinics
Many universities with counseling or psychology programs run low-cost clinics where supervised graduate students see clients.
Search “[your city] university counseling clinic”
County behavioral health
Public mental health services, often low cost or free.
Search “[your county] behavioral health,” or call 211 · 211.org
SAMHSA National Helpline
Free, confidential treatment referrals for mental health and substance use, 24/7, in English and Spanish.
1-800-662-4357 · samhsa.gov
FindSupport.gov
A plain-language guide to care, costs, support groups and coping.
FindTreatment.gov
A confidential search for licensed mental health and substance use programs.
Support groups
NAMI Connection
Free, peer-led groups for adults who have experienced mental health symptoms.
Through your local NAMI chapter · Find a group
DBSA online groups
Free, peer-led online groups for depression and mood struggles, hosted on HeyPeers.
HeyPeers
Free or low-cost virtual support groups, some in Spanish.
Curious about a screening?
MHA Screening
Free, anonymous, validated screening tools for adults. A screen is a starting point, not a diagnosis.
In California, where the cast lives
California Peer-Run Warm Line
Free, non-crisis emotional support from trained peers, 24/7.
855-845-7415 · mentalhealthsf.org
CalHOPE Warm Line
Free support from peer counselors for everyday stress, anxiety or low mood. Call or text.
833-317-4673 · calhope.org
County Mental Health Plans
Every California county runs a mental health plan, free for people with Medi-Cal. The state keeps a list of each county’s phone line.
California Youth Crisis Line
For young people ages 12 to 24 and their families, 24/7, by phone or online chat.
800-843-5200 · More info
Soluna
A free mental health app for Californians ages 13 to 25, with coaching, tools and support.
Numbers and links checked November 2026.
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