I feel overwhelmed, anxious or down
Calm your body, know the signs and find counseling.
4 steps
Step 1 of 4: Calm your body now
Small exercises you can do anywhere.
- Grounding ExercisesWhen fear takes over, your heart races and your thoughts run ahead to the worst. Grounding brings you back to right here, right now. These exercises take one to five minutes, cost nothing, and work in a kitchen, a car, a waiting room or a bed at 3 a.m.Guide
- OverwhelmTired all the time, short with the people you love, and still lying awake at night? That is what carrying too much for too long feels like. It is not weakness. Here is why it happens, what helps today, and when it is time to talk to someone.Guide
- My grounding cardPrint it and fill it in by handChecklist
Step 2 of 4: Know when it is more than stress
Signs that it is time to get help.
- Depression and Anxiety SignsEveryone has hard weeks. Depression and anxiety are different. They stay, they grow, and they get in the way of life. Here is how to tell the difference, what to watch for in yourself and the people you love, and where to get checked, whatever your immigration status. Free and low cost options exist across California and the U.S.Guide
- My notes for the doctorPrint it and fill it in by handChecklist
Step 3 of 4: Find counseling
With or without papers, and privately.
- Mental Health CareWorn down, worried or sad? You can get counseling in California, with or without papers. Here is where to start, with county lines for San Mateo and Santa Clara residents, how Medi-Cal works for you in 2026, and how the law protects your privacy.Guide
- Therapy PrivacyYou want to talk to someone, but you are afraid of who else might find out. That fear makes sense. Here is the truth about who can see your counseling records in California, what the law protects, the few times a counselor must share, and the questions to ask before you start.Guide
- Take this to your call or first visitPrint it and fill it in by handChecklist
Step 4 of 4: Get help from a person
You do not have to do this alone. Ask about cost, languages and current openings before you share documents.
- Help lines: Someone to talk to, not an emergencyCall, text or chat with a service that answers now.Help now
- Didi HirschA place to explore mental health services and support programs.Organization
- FindTreatment.govFind mental health and substance-use treatment facilities by location. Confirm services directly with the facility.Organization
This page puts DNLH guides in a useful order. It is general information, not legal advice. Each guide shows its sources and the date its facts were checked.
Not quite your situation?
All situations- Someone I love may be thinking about suicideWhat to do now, how to ask and how to keep them safe.4 steps
- My child or teen is strugglingNotice, talk and get them help.4 steps
- Someone I love was deported or detainedGrief, the children and living with fear.4 steps
- Someone I love is drinking or using drugsHelp before they are ready, treatment and your rights.4 steps