If you need support right now.
None of these will judge you for reaching out. If you’re not sure whether it’s “serious enough,” that question alone is reason enough.
This is not emergency care.If you’re in immediate danger or thinking about harming yourself, call 911 or go to your nearest emergency room. Healing Tides helps you find ongoing care — we don’t provide therapy, diagnosis, or emergency services.
Reach a person, 24/7
988 Suicide & Crisis Lifeline
Call or text 988.
24/7, free, confidential. Routes you to the nearest Minnesota center.
Crisis Text Line
Text HOME to 741741.
If a phone call is too much. Texts only.
SAMHSA Helpline
Call 1-800-662-4357.
Treatment referrals for mental health and substance use.
211
Dial 211.
Local help for housing, food, utilities, and mental health across Minnesota.
Practices you can try today
Free. No login. Nothing to download. Take what fits, leave the rest. Not a substitute for the right practitioner — but a reasonable first move on a hard afternoon.
Box breathing
When your chest is tight and your mind is moving faster than you can follow.
Inhale slowly through your nose for 4 counts. Hold for 4. Exhale through your mouth for 4. Hold for 4. That’s one round.
Do four rounds. Then notice — without grading it — what shifted. Sometimes the answer is “not much.” That’s still information.
5–4–3–2–1 grounding
When you feel pulled out of the room and into your head.
Look around. Name five things you can see. Four things you can touch. Three things you can hear. Two things you can smell. One thing you can taste.
It’s not about beating anxiety. It’s about returning to your senses, one at a time, until the body remembers it is here.
The second-arrow practice
For the suffering that comes after the suffering.
A Buddhist idea: when something painful happens, that’s the first arrow. The second arrow is the story we tell about it afterward — what it means about us, what we should have done.
When you notice the second arrow firing, name it: “That’s the story. The story is not the thing.” Then come back to what is actually happening in this minute. You don’t have to keep shooting the next arrow yourself.
Other places to look
We don’t believe one collective is enough for everyone. If we’re not the right shape — wrong region, wrong budget, wrong modality — these are the places we’d send a friend.
- Open Path Collective
Therapists offering sliding-scale rates of $40–$80/session. One-time membership.
- Inclusive Therapists
Therapists committed to social justice. BIPOC, LGBTQ+, and disability-affirming care.
- Therapy for Black Girls
A directory and community for Black women and girls. Founded by Dr. Joy Harden Bradford.
- Latinx Therapy
Spanish- and English-speaking therapists. Resources also available without sign-up.
- National Queer & Trans Therapists of Color Network
A directory of QTBIPOC mental health practitioners. Mental health fund available.
- Open Counseling
A maintained list of free, confidential mental health hotlines by state and concern.
“The relationship is the medicine.
We’re here to help you find the relationship.”