Crisis Resources & Immediate Support

If you or someone near you is at immediate risk of harm, call 911 right away. Use 911 for life-threatening emergencies such as physical danger, suicidal behavior with a current plan or means, a medical crisis, or any situation that requires urgent intervention.

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National Mental Health Crisis Line — 988

For a mental health crisis – CALL, TEXT, OR CHAT 988.

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If you are experiencing a mental health crisis, emotional distress, suicidal thoughts, or concern about substance use, you can call, text, or chat 988, the National Mental Health Crisis Line. The 988 Suicide & Crisis Lifeline is available 24/7/365, free and confidential, in English and Spanish, and supports anyone experiencing emotional distress, panic, intense anxiety, or thoughts of suicide. It is accessible by phone, text, or online chat, and callers in Florida are routed to 988 Florida Lifeline Centers, which can also connect you with local resources and Mobile Response Teams when needed.​​

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Additional Helpful Resources

• Veterans Crisis Line

  • Dial 988 and press 1, or text 838255.

• Florida 211

  • Dial 2-1-1 for access to local community resources (housing, food, help lines, transportation, mental health services).

• Disaster Distress Helpline

  • Call or text 1-800-985-5990 for emotional support during or after natural or human-caused disasters.

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​When You’re Having a Panic Attack or Intense Anxiety

Anxiety and panic attacks are common human experiences. They’re terrifying, but they don’t define who you are, and they do not mean you are “broken” or “failing.” Your body is having a physical response to an emotional or psychological state — a surge of adrenaline, rapid breathing, and the fight-or-flight reflex. Panic attacks feel overwhelming, but they always pass. Below are clinically supported grounding techniques to help you regain control before your next session. 

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1. Cold Temperature Grounding (Ice Technique)

Hold ice cubes or something very cold in your hands. Don’t burn yourself, but notice the cold and breathe slowly while you hold it. This sudden temperature change activates the “dive reflex,” calming your nervous system. You can also place a cold pack on the back of your neck, splash cool water on your face, or hold something frozen for 10–20 seconds and then release. This interrupts the anxiety cycle and brings you back into your body.

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2. Box Breathing (4–4–4–4 Method)

A simple breathing exercise used by clinicians and first responders.

1. Inhale for 4 seconds

2. Hold for 4 seconds

3. Exhale for 4 seconds

4. Hold for 4 seconds

If it feels better, you can make the exhalations a bit longer (6–7 seconds) to calm down faster. Repeat for 4–6 cycles. This slows your heart rate, stabilizes your nervous system, and restores steady oxygen flow.

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​3. The 5–4–3–2–1 Sensory Method

Name or notice:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste or imagine tasting

This technique shifts your mind from panic to the present environment.​

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4. Remind Yourself: This Is Not Dangerous

A panic attack can be terrifying. It can feel like you’re dying, losing control, fainting, or “going crazy.” But physiologically, panic attacks cannot kill you. They typically peak within 10–15 minutes. Your body is reacting to fear, not danger, and the sensations are temporary. Tell yourself: “I am safe. This feeling is intense, but it will pass.”

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​5. Reach Out If You Need More Support

If the episode feels overwhelming and you are scared to be alone, you can:

• Call 988 for immediate emotional support.

• Contact a trusted friend or family member.

• If you are a current client of IVCC, reach out to your therapist through your client portal if you need to schedule an appointment (for non-emergency situations), but only after all urgent safety measures have been taken.

If your symptoms include suicidal thoughts, inability to calm down, or fear of harming yourself or others, call 988 or 911 depending on the level of immediate risk.

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You Are Not Alone

Help is available — always.