None of these require insurance, an account, or a plan for what to say. "I don't know how to start" is a fine first sentence.
A trained counselor answers. Confidential. Press 1 for the Veterans Crisis Line, 3 for LGBTQI+-trained counselors, or say "Spanish" — para español.
Prefer typing? Text HOME to 741741 — the Crisis Text Line.
Immediate physical danger — an overdose in progress, a weapon, someone hurt: call 911 and say it's a mental health emergency; many California counties can send trained mobile crisis teams.
County crisis lines answer 24/7 with local teams: Los Angeles (800) 854-7771 · San Diego (888) 724-7240 · Alameda (800) 491-9099 · Riverside (800) 706-7500. Any county: call 988 and they'll connect you locally.
If it's heavy but not an emergency — you're safe tonight, and tomorrow needs a plan: start here, then find someone who can actually see you.