Get Support

Real help, from people who have been where you are

Whatever you need, from a quick grounding exercise to ongoing peer support, you will find a way forward here. Pick what fits you. If you need help right now, start at the top.

In crisis right now

Immediate help, grounding, and where to start

In crisis right now?

If you are in immediate danger or need urgent medical help, call your local emergency number now: 911 in the US, 112 across much of the world, 999 in the UK.

In the US, call or text 988, the Suicide and Crisis Lifeline, or chat at 988lifeline.org. If texting is easier, you can also text HOME to 741741 to reach the Crisis Text Line.

Outside the US, find a helpline in your country at findahelpline.com or befrienders.org. For grounding and more, go to Get help now.

The Experiencer Team is a community of peers and practical resources. For diagnosis or treatment, we help you connect with the right professional, and we keep you company along the way. In an emergency, please use the numbers above.

Many people feel shaken, isolated, or afraid of being disbelieved after an experience. That reaction is common, and it does not mean you are unwell. You are not alone here. You decide what you share, and when, and you can take this at your own pace. People make sense of these experiences through many traditions and frameworks, and what matters here is your own.

Take two minutes

A grounding exercise you can do right now

When you feel overwhelmed, anxious, or pulled back into a memory, this brings your attention out of your head and back into the room. Move through the steps slowly. There is no wrong way to do it.

  1. Settle inSit down if you can. Put both feet flat on the floor and feel the ground holding you up. Drop your shoulders. Take one slow breath in through your nose, then a longer breath out through your mouth.
  2. Five things you can seeLook around and name five things, slowly. Say them out loud if that helps. Notice colors, shapes, and textures, anything ordinary: a lamp, a picture frame, the weave of a rug, a leaf at the window, your own hand. Let your eyes linger on each one.
  3. Four things you can hearListen for four sounds. A clock. Your own breath. A car going past. A fridge humming. The sounds do not have to mean anything. Just let each one land.
  4. Three things you can touchRun your fingers over three things near you. The fabric of your sleeve, the arm of the chair, a cool wall, a smooth tabletop. Notice the temperature and the texture of each, one at a time.
  5. Two things you can smellTake a slow breath in through your nose. If you cannot smell anything where you are, that is fine. Name two scents you love instead: coffee, cut grass, a particular soap, bread baking.
  6. One thing you can tasteTake a sip of water, or notice the taste already in your mouth. Tea. Toothpaste. Whatever is there.
  7. Slow your breathingBreathe in through your nose for a count of four. Hold for four. Breathe out through your mouth for a count of six. Repeat four times. A longer out-breath tells your nervous system you are safe.

You are here, in this room, in this moment. Stay as long as you need. You can come back to this any time, and it works whether the trigger is anomalous or ordinary.

  • Crisis resources

    988 and international crisis lines, plus a grounding page for the nights a recent experience is hard to sit with. Get help now →

  • First steps

    New here? The community is the simplest first step, and you can look around for as long as you like before you say a word. Join the community →

  • Peer support

    One-to-one conversation with a trained peer volunteer who understands the kind of experience you carry. Underway

  • Support groups

    Small recurring groups by theme and time zone, including First-Time Sharers, a Recent Experiences drop-in, Long-Term Integration, and Family Members. Underway

  • For family and allies

    A dedicated space for partners, parents, and friends, with a plain-language guide and the things that genuinely help. Two that matter most: believe and listen first, and resist the urge to explain it away or rush to a diagnosis. Underway

  • Self-advocacy toolkit

    Doctor scripts, a printable clinician brief, family and employer scripts, and a plain-language rights guide, so you walk into those conversations with the words ready. Open the toolkit →

  • Practitioner directory

    Search experiencer-aware clinicians and practitioners by name, focus, approach, location, and telehealth. Search the directory → Underway

Ongoing care

When peer support is not enough

When to reach out for more help

Peer support helps many people feel less alone. Some things are a sign to talk with a professional as well. Consider reaching out if:

  • you cannot sleep, eat, or get through your days;
  • you are using alcohol or drugs to cope;
  • you have thoughts of harming yourself;
  • you feel unsafe, or find it hard to tell what is real.

If any of these fit, start with Get help now for crisis lines and grounding. For ongoing care, an experiencer-aware practitioner can help.

Practitioner directory

Find an experiencer-aware practitioner

Finding a clinician or practitioner who understands experiences like yours can be the hardest step. The directory pulls together the established experiencer-aware referral lists, so you can search them all in one place. Approaches vary widely, and some practitioners use hypnosis or memory-retrieval techniques that remain debated, so choose with care and take your time.

Choosing a practitioner with confidence

A good fit will:

  • confirm their license, credentials, and a clear scope of practice;
  • explain their approach and fees up front, and welcome your questions;
  • move at your pace, and support rather than replace your other care.

Be cautious with anyone who pressures you toward hypnosis or "memory recovery" to reconstruct what happened, guarantees outcomes, asks for large sums up front, or discourages you from seeking other care.

Where experiencer-aware practitioners are listed

Search practitioners

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