Rebuild
If the weeks after a disaster have left you exhausted, on edge, or unable to sleep, there are free places to talk to someone.
What to do
Call or text 988 if you are in crisis
Call or text the Disaster Distress Helpline to talk to someone today
Ask what free disaster counseling is running where you live
Check the coverage and benefits you already have
Watch for signs you need more support
Call or text 988 if you are in crisis
If you are thinking about hurting yourself, or you feel like you cannot keep going, call or text 988 to reach the Suicide & Crisis Lifeline. It is free and confidential, 24 hours a day. You can also chat at 988lifeline.org.
For Spanish, call 988 and press 2, or text AYUDA to 988.
Veterans and service members: call 988 and press 1, text 838255, or chat at VeteransCrisisLine.net.
If that is not where you are, keep reading.
Call or text the Disaster Distress Helpline to talk to someone today
Call or text 1-800-985-5990 to reach the Disaster Distress Helpline, a free counseling line run by the Substance Abuse and Mental Health Services Administration (SAMHSA) for anyone affected by a disaster. Counselors answer 24 hours a day, every day of the year.
You do not have to give your name. Survivors, first responders, family members, and people who only watched on the news can all call.
For Spanish, press 2. Counselors can connect you with an interpreter in more than 100 other languages. If you are Deaf or hard of hearing, call or text the same number using your preferred relay provider.
Ask what free disaster counseling is running where you live
Ask at a Disaster Recovery Center, or call your state emergency management agency or state mental health authority. Counselors also do outreach in shelters and neighborhoods, so one may find you first.
When a Presidential major disaster declaration includes Individual Assistance, FEMA can fund the Crisis Counseling Assistance and Training Program, free short-term counseling delivered by your state, territory, or tribe. Two grants pay for it: the Immediate Services Program covers up to 60 days of services, and the Regular Services Program covers up to nine months from the date of the award.
Most states run it under their own name, so you may not hear the words "crisis counseling" at all. Texas calls its version Texans Recovering Together. Ask what the local disaster counseling program is called.
The counseling is free and confidential. It is support, not treatment, and creates no diagnosis or medical record. Counselors will refer you if you need ongoing care.
Check the coverage and benefits you already have
Your health plan. Call the number on the back of your insurance card and ask for in-network behavioral health providers taking new patients, including telehealth.
Your employer. Many employers offer an Employee Assistance Program (EAP) that covers a set number of free counseling sessions each year, separate from your health plan. Ask your HR contact or check your benefits site.
211. Call 211 or text your ZIP code to 898-211 to reach a local specialist who can find free and low-cost counseling near you. Texting hours vary by call center.
Your child's school. School counselors are often the fastest route to support for kids.
Use your community resources
Lean on your friends, community groups, religious organizations, survivor support groups, and even social media groups. Sometimes it helps just to talk with someone else who has been through the same thing you’re dealing with. Remember you’re not alone, and it’s ok to reach out. Connecting to community has huge impacts on mental health and wellbeing.
Watch for signs you need more support
Most stress symptoms ease on their own. Warning signs that yours may need attention include:
Sleeping too much or too little
Stomachaches or headaches with no clear cause
Feeling edgy, angry, or lashing out
Drinking, smoking, or using drugs more than usual
Feeling like you will never be happy again
If these last more than a few weeks, or they get in the way of work, school, or caring for your family, call one of the numbers above and ask for a referral to ongoing care. Reactions can also return months later, around the anniversary or when you hear sirens or heavy rain. Tell a counselor if they do.
You do not have to wait until things get worse to call. These lines are for anyone having a hard time, not only for people in crisis.
