If you’re dealing with depression right now, the single most important number to know is 988. You can call it, text it, or chat online at 988lifeline.org to reach a trained crisis counselor 24 hours a day, 7 days a week. But 988 isn’t your only option. Depending on what you need, whether that’s immediate support, ongoing treatment, or just someone who understands, different resources serve different purposes.
If You Need Help Right Now
The 988 Suicide and Crisis Lifeline connects you with a counselor who will introduce themselves, ask about your safety, and listen without judgment. You don’t need to be suicidal to use it. The line serves anyone in emotional distress. When you call, you’ll hear a brief greeting and menu, then get routed to a local crisis center based on your area code. If that center is busy, you’re automatically transferred to a national backup. You can skip the menu entirely by pressing zero.
Texting works too. Text 988 and you’ll receive a few short prompts before being connected to a counselor. If you’d rather type in real time, go to chat.988lifeline.org, where you’ll fill out a brief survey (under five minutes) so the counselor can understand your situation before the conversation starts. Both call and chat are available in English and Spanish, and phone calls offer interpreter support in more than 240 languages.
The Crisis Text Line is another 24/7 option. Text “HOME” to 741741 to connect with a live, trained specialist. This service handles any type of crisis, not just suicidal thoughts, and it’s completely free.
For Veterans and Service Members
The Veterans Crisis Line has its own dedicated path: dial 988, then press 1. You can also text 838255 or chat at VeteransCrisisLine.net/Chat. It’s available 24/7, 365 days a year, and you do not need to be enrolled in VA benefits or health care to use it. The counselors are specifically trained to work with veterans, active service members, and their families.
For LGBTQ+ Young People
The Trevor Project provides crisis counseling specifically for LGBTQ+ young people, available around the clock. Call 1-866-488-7386, text “START” to 678-678, or use the chat feature on TheTrevorProject.org. Counselors there understand the specific pressures that LGBTQ+ youth face, which can make a real difference in how supported you feel during the conversation.
For Information and Peer Support
Not every call needs to be a crisis call. If you want to talk through what you’re feeling with someone who has lived experience with mental health challenges, NAMI (the National Alliance on Mental Illness) runs a free HelpLine staffed by peers. It’s available Monday through Friday, 10 a.m. to 10 p.m. Eastern. NAMI also maintains a Warmline Directory, which lists peer-run phone lines across the country where volunteers in recovery offer emotional support. These are good options when you’re not in immediate danger but don’t want to sit alone with what you’re feeling.
One thing to know: the NAMI HelpLine provides emotional support and resource information, but it does not offer clinical counseling or referrals to specific therapists.
For treatment referrals specifically, SAMHSA’s National Helpline is free, confidential, and available 24/7. Counselors can help you locate mental health treatment facilities, community-based programs, and support groups in your area. You can also search on your own through FindTreatment.gov.
Your Primary Care Doctor
You might not think of your regular doctor as someone to call about depression, but primary care offices screen for it routinely. Most use a simple two-question screening that asks how often you’ve felt down and how often you’ve lost interest in things you usually enjoy. If that flags a concern, you’ll typically complete a longer nine-question assessment that scores your symptoms as mild, moderate, moderately severe, or severe.
From there, your doctor can start treatment directly or refer you to a specialist. In one large study of primary care depression screening, nearly 90% of patients diagnosed with depression began personalized treatment plans with their primary care provider. Only about 10% needed a referral to a psychiatrist or other specialist. So calling your doctor’s office and saying “I think I might be depressed” is a perfectly reasonable first step toward treatment. You don’t need to diagnose yourself or have the right words. The screening tools do the heavy lifting.
Finding a Therapist on Your Own
If you want to go directly to a therapist, Psychology Today’s online directory is one of the most widely used search tools. You enter your zip code and can filter by insurance accepted, sliding-scale fees, specialty (like depression, trauma, or CBT), and whether the therapist offers virtual sessions. Each listing includes a profile so you can get a sense of the therapist’s approach before reaching out.
If you have insurance, start by flipping your card over and calling the customer service number. Ask specifically about behavioral health services or mental health coverage. Your plan’s description of benefits should outline what’s covered, including how many therapy sessions per year and what your copay will be. If you’re covered through an employer, your human resources department can also help you understand what your plan includes. Federal parity law requires most insurance plans to cover mental health treatment at the same level as physical health treatment, so if you have insurance, there’s a good chance therapy is at least partially covered.
Choosing the Right Call
The resource you choose depends on where you are right now. If you’re in crisis or having thoughts of self-harm, call or text 988 first. If you’re struggling but stable and want to start treatment, your primary care doctor or a therapist search is the right move. If you want to talk to someone who gets it on a personal level, try a NAMI Warmline or the HelpLine. These options aren’t mutually exclusive. Many people call a crisis line in a hard moment and then follow up with their doctor the next day. The point is to make the one call that feels manageable right now.
- 988 Suicide and Crisis Lifeline: Call or text 988, or chat at 988lifeline.org (24/7)
- Crisis Text Line: Text “HOME” to 741741 (24/7)
- Veterans Crisis Line: Dial 988, press 1, or text 838255 (24/7)
- The Trevor Project (LGBTQ+ youth): Call 1-866-488-7386 or text “START” to 678-678 (24/7)
- NAMI HelpLine: Call 1-800-950-NAMI, Monday through Friday, 10 a.m. to 10 p.m. ET
- SAMHSA National Helpline: Call 1-800-662-4357 (24/7)