Inference-Based Cognitive Behavioral Therapy (I-CBT): A Free Clear, Compassionate Guide
Inference-Based Cognitive Behavioral Therapy (I-CBT): A Free Clear, Compassionate Guide
Whether you're considering I-CBT for yourself, supporting someone who's weighing it, already working through its modules, or simply curious about one of the most talked-about newer treatments in the OCD world, this page walks through what I-CBT actually is, in plain terms, with no judgment and no jargon left unexplained. Read it straight through or scroll to the section you need. There's no right or wrong way to take it in. One quick note before we go further: at the very bottom of this page you'll find next steps for going deeper, so make sure you scroll down and check them out.
I-CBT rests on one quietly radical idea: obsessional doubt is not a random thought that attacks from nowhere, it is a conclusion the mind builds through a faulty reasoning story, and anything built can be unbuilt.
1. I-CBT in a Nutshell
Inference-Based Cognitive Behavioral Therapy is a structured talk therapy designed specifically for obsessive-compulsive disorder. Its core claim is that obsessions begin as doubts ("maybe my hands are contaminated," "maybe I left the stove on," "maybe I'm secretly dangerous"), and that these doubts get manufactured by a particular style of reasoning that trusts imagination over the evidence of the senses. Instead of asking people to face their fears through deliberate exposure, I-CBT teaches them to catch the doubt at the moment it forms, see exactly how it was constructed, and return their trust to reality and to themselves.
2. Where I-CBT Came From
It began with a researcher noticing something odd about obsessional fear. In the 1990s, Dr. Kieron O'Connor, a British-trained psychologist working at a research institute in Montreal, was studying people with OCD alongside psychologist Sophie Robillard. Listening closely, they noticed that clients weren't actually afraid of what was in front of them. The fear pointed at what might be there, what could be true, a possibility living entirely in the imagination.
That observation turned the usual model upside down. A phobia reacts to something observable: a dog, a height, a needle. Obsessional doubt reacts to an inference, a conclusion reached without direct evidence. O'Connor called this backward move inverse inference, reasoning from a remote possibility toward reality instead of from reality toward a conclusion, and it became the seed of an entire therapy.
A second scientist built the idea into a full treatment. Dutch-born psychologist Dr. Frederick Aardema joined O'Connor in Montreal, publishing the first empirical support for the inference-based model in the late 1990s and then spending the following decades expanding it, especially into the territory of unwanted, taboo-flavored obsessions. Together they co-directed an OCD research center, wrote the clinician's handbook that formalized the approach, and turned a Montreal research insight into an international treatment.
The approach grew up inside the CBT family. I-CBT belongs to the broad cognitive-behavioral tradition, which is covered in its own guide, and it sits in deliberate contrast to exposure and response prevention, the behavioral OCD treatment that also has its own guide in this series. Where exposure work asks people to face triggers and resist rituals, I-CBT works one step earlier, on the reasoning that creates the doubt in the first place.
The founders' story carries both loss and continuation. O'Connor passed away in 2019, after a career that also produced influential work on tic disorders and a model adapted for hoarding. Aardema carries the work forward today, running research, training clinicians, and writing an official self-help series that brought I-CBT directly to the public for the first time.
Its moment arrived recently. For years I-CBT was a well-kept Montreal secret, published in journals but rarely practiced elsewhere. Head-to-head trials, growing therapist trainings, and a wave of interest from people who struggled with exposure-based treatment have pulled it into the mainstream OCD conversation, where it now sits as the most prominent alternative to the standard approach.
3. The Big Idea: OCD Is a Disorder of Doubt, Not a Disorder of Weird Thoughts
Every therapy carries a theory about why people suffer and how healing happens. I-CBT's theory rethinks what an obsession even is.
Most OCD treatments start after the obsession has already landed. The dominant view treats intrusive thoughts as random mental noise everyone gets, and locates the problem in how a person appraises and responds to that noise. Treatment then targets the appraisals or the compulsions. I-CBT respectfully disagrees about where the story starts.
In the inference-based view, the obsession is a doubt, and the doubt is built. "Maybe the door isn't really locked" feels like it arrives out of nowhere, but underneath it sits a justification: a memory of a news story, a rule about carefulness, a vivid what-if, a fact about germs. The doubt is the conclusion of a tiny invisible argument, which is why it feels so compelling. Something that feels like evidence is holding it up.
The engine of the whole disorder is inferential confusion. This is I-CBT's signature concept: confusing what the imagination says might be true with what the senses say is true, right here, right now. The eyes see a locked door; the imagination proposes an unlocked one; inferential confusion hands the microphone to the imagination. Once that swap happens, no amount of checking can settle the question, because the doubt was never about the actual door.
The doubt is strangely selective, and that selectivity is a clue. People living with OCD reason beautifully almost everywhere in life, trusting their senses at work, in traffic, in conversation. Obsessional doubt shows up only in particular themes, and I-CBT treats that pattern as evidence that the problem is not broken thinking in general but a specific reasoning trap that activates in specific territory.
The themes trace back to a feared version of the self. Obsessional doubts cluster around the kind of person someone most dreads being or becoming, which I-CBT calls the feared possible self. Doubts about harm land on people who deeply value gentleness; doubts about carelessness land on people who prize responsibility. The obsession attacks precisely where a person's values live, which is why it hurts so much and why it says nothing true about character.
Healing means resolving the doubt at its source, not managing its aftermath. The therapy walks through how each doubt gets justified, shows that the justification lives entirely in imagination rather than in the present moment, and retrains the mind to let the senses have the final word. When the doubt stops being manufactured, there is nothing left to check, wash, review, or neutralize, and the compulsions lose their job.
4. The Language of I-CBT
A handful of terms come up constantly in this approach, and knowing them ahead of time makes everything easier to follow.
Obsessional doubt. The "maybe" at the start of every obsession, a possibility treated as if it deserved investigation despite no direct evidence in the moment. I-CBT considers this doubt, not the anxiety after it, the true beginning of OCD.
Primary inference. The technical name for that initial doubt, the first conclusion the mind draws ("maybe it's contaminated"). Everything else in the episode flows downstream from it.
Secondary inference. The imagined consequences stacked on top of the doubt ("and if it is contaminated, someone could get sick, and it would be my fault"). Many other therapies work here; I-CBT deliberately works one level up.
Inferential confusion. The reasoning swap at the heart of the model: imagination gets treated as information while the evidence of the senses gets dismissed. Researchers measure it with questionnaires, and higher levels track closely with obsessional symptoms.
The obsessional story. The web of justifications holding a doubt in place, assembled from facts, rules, hearsay, past experiences, and sheer possibility. It sounds persuasive the way a good lawyer sounds persuasive, which is different from being right about the present moment.
The crossover point. The exact instant a person leaves what their senses report and steps into what their imagination proposes, sometimes described as crossing a bridge from reality into the obsessional story. Learning to spot it is one of the therapy's central skills.
The OCD bubble. The absorbed state after the crossover, where imagination has fully replaced the here and now and compulsions feel urgent and necessary. Inside the bubble, more checking only inflates it.
Reality sensing. The practiced return to direct evidence: what the eyes, ears, hands, and common sense actually report right now, accepted as sufficient and final, the way it already works in every non-obsessional corner of life.
The feared self and the real self. The feared self is the dreaded identity the doubts orbit around; the real self is the person the actual evidence of a life describes. Treatment moves trust from the first to the second.
5. The Twelve Modules of I-CBT
Here is the approach's signature structure. O'Connor and Aardema built I-CBT as a sequenced, module-by-module program, and most trained therapists deliver it in roughly this order, with each module building on the last. Knowing the map ahead of time takes a lot of mystery out of the treatment.
Module 1: The Obsessional Sequence. Mapping how an episode actually unfolds, from trigger to doubt to consequences to distress to compulsion, and discovering that the doubt, not the anxiety, sets the whole chain in motion.
Module 2: The Logic Behind OCD. Uncovering the justifications propping up each doubt, the facts, rules, hearsay, experiences, and possibilities that make it feel reasonable, and seeing that a doubt with reasons is still not a doubt with evidence.
Module 3: The Obsessional Story. Letting the OCD tell its full narrative out loud, then recognizing it as one constructed story among many possible ones rather than a report on reality.
Module 4: The Feared Self. Identifying the dreaded identity underneath the themes, the person someone is terrified they might be or become, and discovering how much real-life evidence already contradicts it.
Module 5: OCD Doubt Is 100 Percent Imaginary. Establishing that obsessional doubt draws entirely on material from inside the imagination, never on direct information from the present situation.
Module 6: OCD Doubt Is 100 Percent Irrelevant. Taking the next step: because the doubt arrives without any evidence from the here and now, it has no bearing on the here and now, and can be dismissed the way irrelevant possibilities get dismissed everywhere else in life.
Module 7: The OCD Bubble. Understanding the absorbed, reality-detached state that follows the crossover into imagination, why compulsions performed inside it never satisfy, and what it costs to live there.
Module 8: Reality Sensing. Practicing the alternative: staying grounded in what the senses and common sense report, letting that information resolve the moment, and declining the trip across the bridge.
Module 9: The Alternative Story. Building a rich, detailed, reality-based narrative for trigger situations to stand in place of the obsessional one, so the mind has somewhere true to go.
Module 10: The Tricks and Cheats of OCD. Learning the disorder's recurring persuasion tactics, the ways it manufactures urgency and fake relevance, so they can be spotted and named in real time.
Module 11: The Real Self. Reconnecting with the person the evidence of an actual life describes, values and track record included, as the answer to the feared self the doubts have been defending against.
Module 12: Recovery and Relapse Prevention. Consolidating the new reasoning habits, planning for wobbles, and preparing to keep trusting reality long after the final session.
6. What I-CBT Actually Looks Like
A course of I-CBT has a distinctive feel, closer to a guided investigation than a training camp.
Treatment opens with assessment and mapping. Early sessions identify the main obsessional doubts, trace each one's justification story, and often include questionnaires that measure inferential confusion, giving both therapist and client a clear starting picture.
Sessions are conversational, structured, and surprisingly gentle in tone. A typical appointment works through the current module using dialogue, worksheets, and real examples from the week, examining how specific doubts got built. Nobody is asked to touch feared objects or sit in deliberate distress; the discomfort that arises comes from honestly questioning a long-trusted doubt.
The pace runs module by module over a few months. Many courses move through the twelve modules across roughly three to six months of weekly sessions, with some modules taking more than one week to land. Complex or long-standing presentations can take longer, and good clinicians say so up front.
Between-session practice is standard. Clients keep records of doubts and their justifications, practice catching the crossover point, write out alternative stories, and run reality-sensing exercises in everyday moments. The practice is lighter on confrontation than exposure homework and heavier on observation.
Life naturally expands as the doubt dissolves. Avoided situations tend to get re-entered along the way, not as prescribed fear drills but because the reason for avoiding them stops being believed. Many clinicians treat that return to ordinary living as the real test of progress.
Formats include telehealth, and the fit is good. I-CBT is delivered one-on-one in person and by video, with group versions offered in some clinics, and since the work is conversational and worksheet-based, it translates to a screen unusually well. Licensing across state or provincial lines is usually the practical limit.
Comprehensive versus informed is worth knowing as a shopper. A therapist delivering the full sequenced module program is practicing I-CBT proper; a therapist sprinkling a few of its concepts into an eclectic approach is being I-CBT-informed. Both can help, and knowing which is on offer prevents confusion about what "trying I-CBT" meant.
The Working Exercises of I-CBT, the tools a course returns to again and again, one or two lines each:
The obsessional sequence map. A written chain of one episode from trigger through doubt to compulsion, making the invisible machinery visible.
The doubt justification record. Listing exactly what props up a given doubt, then sorting which supports come from the present situation and which come from elsewhere. The answer is reliably "elsewhere."
The selectivity comparison. Examining how the same mind reasons in non-obsessional areas of life, revealing that trustworthy, sense-based reasoning is already installed and running.
The crossover point exercise. Slowing a trigger moment down frame by frame to find the exact instant imagination takes over from the senses.
The alternative story. Writing a detailed, evidence-grounded account of a trigger situation to rival the obsessional narrative.
Reality sensing practice. Deliberate everyday rehearsal of letting direct sense information settle a moment and count as enough.
Feared self and real self work. Structured reflection on where the dreaded identity came from and what the actual record of a life says instead.
7. What I-CBT Helps With
The honest picture here is genuinely encouraging and also young, and both halves deserve telling.
OCD is the entire point. Unlike broad therapies later adapted to OCD, I-CBT was purpose-built for it, and it addresses the full range of presentations: contamination, checking, symmetry and ordering, and the purely mental forms built on unacceptable or taboo-flavored thoughts.
Randomized trials support it. Controlled studies, including multicenter randomized trials, have found I-CBT producing significant improvement across the major OCD symptom dimensions, with outcomes comparable to established cognitive-behavioral treatment. Laboratory research separately supports the model's foundations, showing that inferential confusion and feared-self processes track with obsessional symptoms and that reducing the first predicts reductions in the second.
It may shine where conviction runs strongest. Research suggests particular promise for people with high overvalued ideation, meaning the doubts feel substantially true rather than recognized as excessive. That group has historically been among the hardest to help, which makes this finding one of I-CBT's most interesting cards.
It offers a real road for exposure-weary travelers. People who declined exposure-based treatment, found it too distressing, or completed it without enough relief make up a large share of those seeking I-CBT, and treatment guidelines from major OCD organizations now list it as an evidence-based option, most often positioned for exactly these situations.
Honesty requires the fine print. The evidence base is real but much smaller and younger than the decades behind exposure-based treatment, trials have mostly studied adults, long-term follow-up data remain limited, and much of the research comes from groups connected to the founders, which is normal for a young therapy and still worth knowing. Work extending the model to related struggles, including an adaptation for hoarding, exists but is thinner still. Promising and proven are different words, and I-CBT currently lives between them, closer to proven every year.
8. Who I-CBT Tends to Fit, and Who Might Struggle With It
Fit matters as much as evidence, and this therapy has a distinct personality.
It tends to fit people who want to understand their OCD, not just outlast it. The approach rewards curiosity about how doubts form, and many people describe enormous relief at finally having an explanation for why the obsessions target what they target.
Those who found exposure unbearable often find this approachable. Because nothing in the protocol requires deliberately provoking fear, I-CBT asks for a different kind of courage, the willingness to question a doubt that has felt like protection for years.
Reflective, verbal, idea-friendly temperaments take to it naturally. The work involves examining reasoning, writing narratives, and sitting with concepts, and people who enjoy that kind of thinking tend to move through the modules smoothly.
Anyone wanting fast behavioral targets may find the opening slow. The early modules are heavy on understanding before symptoms shift, and people who prefer immediate, concrete action steps sometimes feel they are circling the problem before engaging it. Patience through that stretch is part of the commitment.
A particular trap waits for analytical minds. The ideas can get hijacked into endless internal debate about whether a given doubt is "really" obsessional, which becomes a new ritual wearing a therapy costume. Skilled therapists watch for this closely, and readiness to practice the skills lightly rather than obsessively is a genuine fit factor.
Severe or safety-level situations need more than any single outpatient method. Where functioning has collapsed or safety is in question, intensive and coordinated professional care comes first, with approach selection a later conversation.
9. Strengths and Honest Limitations
What I-CBT does brilliantly deserves naming, and so do its genuine weak spots.
The strengths:
It fills a real gap in OCD care. For the meaningful share of people who refuse, drop out of, or don't respond to exposure-based treatment, a researched alternative with a completely different mechanism is not a luxury. It can be the difference between another attempt and giving up.
The dignity of the model is its own medicine. Framing obsessions as constructed doubts attacking a person's deepest values, rather than as meaningless noise to be tolerated, lands for many as the first explanation that ever made them feel sane. The feared-self insight in particular often brings tears of recognition.
It targets the root rather than the reaction. Working upstream of anxiety means that when it works, there is less to white-knuckle, because the doubt stops arriving with authority.
The structure travels well. A sequenced module program with worksheets and a clear endpoint is easy to deliver faithfully by telehealth, and official self-help materials written by a founder make the concepts unusually accessible.
The honest limitations:
Access is the biggest wall right now. Trained I-CBT therapists remain scarce compared with exposure-trained clinicians, concentrated in certain regions, and often carrying waitlists, though telehealth and expanding trainings are steadily improving the picture.
The evidence, while real, is still the junior partner. Decades of trials and guideline endorsements sit behind the standard exposure approach; I-CBT's trial base is a fraction of that size, and anyone presenting the two as evidentially equal today is ahead of the data.
The field is mid-argument about it. Some exposure-oriented clinicians view I-CBT's cognitive work as flirting with reassurance or mental ritual, while I-CBT proponents answer that the method examines how doubts form and never debates their content. The disagreement is live, mostly respectful, and worth knowing about before reading intense opinions online.
Its own tools can be misused. The signature failure mode is turning "this doubt is imaginary" into a mantra recited compulsively, or litigating each intrusion's status instead of disengaging, which converts the therapy into a new compulsion. Good I-CBT teaches the reasoning once and then practices trusting reality, not arguing with imagination.
Conceptual front-loading loses some people. The model asks clients to absorb a fair amount of theory before relief shows up, and those who can't connect with the framework may stall in the early modules.
Average outcomes hide individual stories. As with every OCD treatment, a meaningful share of people improve partially or not at all, and an honest therapist plans for that possibility instead of promising around it.
10. Myths and Misconceptions
"I-CBT is just arguing with your obsessions." The method never debates the content of a doubt, because inside the doubt's own story every argument loses. The work examines how the doubt was constructed in the first place, which is the difference between cross-examining a witness and questioning whether the witness was even at the scene.
"No exposure means avoiding your fears forever." Avoidance fades in I-CBT too, just by a different route. When the doubt stops being believed, the avoided situations stop being frightening, and people walk back into their lives because the reason for staying out dissolved.
"I-CBT is unproven internet hype." The approach rests on decades of published reasoning research and randomized controlled trials, carries recognition from major OCD organizations, and was built by career scientists. Its evidence base is younger and smaller than the standard treatment's, which is a different statement from unproven.
"It's just regular CBT with new vocabulary." Standard cognitive work targets the appraisals that follow an intrusion, the "having this thought means something terrible about me" layer. I-CBT targets the doubt itself, one step earlier, and holds that obsessional doubts differ in kind from ordinary intrusions rather than only in interpretation. The two approaches genuinely disagree about where OCD begins.
"Choosing I-CBT means rejecting ERP, or the reverse." Nothing about valuing one requires despising the other. Plenty of clinicians train in both, sequence them for different clients, and treat the choice as a matching question rather than a loyalty test.
"If obsessions are 'imaginary,' the suffering must be imaginary too." The doubt's content lives in imagination; the pain, exhaustion, and lost hours are entirely real, and the model says so plainly. Calling the doubt imaginary is a statement about evidence, never a dismissal of the person carrying it.
"Understanding the theory is the cure." Insight opens the door and practice walks through it. The reasoning habits that quiet obsessional doubt get built through weeks of catching crossover moments in real life, not in a single lightbulb session.
11. Learning I-CBT Skills On Your Own
A clear distinction matters here, and it's worth stating plainly: learning I-CBT skills is education, like taking a class, while I-CBT itself is a professional treatment delivered by trained clinicians. This section is about the first thing, never the second, and nothing on this page is a recommendation to treat any condition on your own.
The concepts are unusually learnable. The founders wrote for the public deliberately, and an official self-help book series by one of the creators walks through the entire model, alongside free educational materials on the approach's official website. Understanding inferential confusion, the crossover point, and the feared self is knowledge anyone can gain, the way anyone can learn how habits or stress responses work.
Reading about doubt and resolving doubt are different achievements. A book can explain the reasoning trap beautifully; it cannot assess a specific presentation, catch the moment skills slide into rituals, or adjust pacing when a module stalls. Those are exactly the jobs a trained clinician does.
Self-study pairs naturally with treatment. Many therapists assign the official materials alongside sessions, and people already in therapy often find the reading deepens the work rather than competing with it.
Some situations call for professional care, full stop. Where safety is in the picture, where daily functioning is heavily affected, or where symptoms are severe or worsening, professional treatment is the territory, and self-guided learning can sit alongside it but should never stand in for it.
None of this means growth only happens in a therapy office. People build steadier minds through many doors, and understanding how obsessional doubt gets manufactured is genuinely useful knowledge for almost anyone who has ever been bullied by a what-if. The point is matching the level of support to the weight being carried, which is wisdom, not weakness.
12. Finding an I-CBT Therapist
Because the approach is newer and the trained workforce smaller, finding real I-CBT takes a little more detective work than finding older therapies. A few specifics cut through quickly.
One naming trap to dodge immediately. In research and search results, "ICBT" also commonly means internet-delivered CBT, a completely different thing. Adding the word "inference" to any search, as in "inference-based CBT therapist," filters out nearly all of the confusion.
No formal certification body exists yet, so training is the credential. There is no official certified-I-CBT-therapist designation to hunt for. What exists instead: clinicians who have completed structured I-CBT trainings, often with ongoing consultation from the approach's founders or senior trainers, and the official I-CBT website maintains a provider list, which is self-reported by therapists rather than a vetted certification registry. Treat any listing as a starting point for questions, not a guarantee.
Smart questions reveal real training fast. Worth asking in a first call: whether the therapist completed formal I-CBT training and with whom, whether they receive or have received consultation in the approach, whether they deliver the full twelve-module program or an informed blend, and whether they can explain inferential confusion and the primary inference in plain language. Confident, specific answers are the tell.
Useful search phrases: "inference-based CBT therapist," "I-CBT for OCD" plus a city or state, "inference-based therapy OCD," "I-CBT trained OCD specialist," and "I-CBT telehealth." Checking the provider list on the approach's official website and the therapist directories of major OCD organizations, filtered for I-CBT, rounds out the search.
Telehealth has become the great equalizer here. With trained clinicians clustered unevenly, video sessions are how most people outside a few regions actually access this therapy, and several OCD-specialty practices and platforms now offer it virtually. The therapist generally needs licensure in the client's state or province, which makes licensing the first logistical question.
Cost and commitment questions worth raising: typical session fees with and without insurance, expected course length for a presentation like the one at hand, how progress will be measured along the way, what between-session practice looks like, and what the plan is if the approach isn't moving the needle after a fair trial.
13. Quick FAQ
Is I-CBT as effective as ERP? Head-to-head and comparative evidence so far shows I-CBT performing comparably to established cognitive-behavioral treatment for OCD, while ERP still holds a far larger and older evidence base. Fair summary: a legitimate evidence-based option, not yet an evidential equal, and genuinely the better fit for some people.
Does I-CBT involve any exposure at all? No deliberate, prescribed exposure exercises are part of the protocol. Re-entering avoided situations happens naturally as the doubt loses its grip, which is a byproduct of the work rather than the method itself.
How long does it take? Many courses run roughly three to six months of weekly sessions moving through the twelve modules, with longer runs for complex or long-standing presentations. An experienced clinician will estimate honestly after assessment.
Does it work for taboo or purely mental obsessions? That territory is actually one of its specialties. The model was expanded specifically to address unwanted, repugnant-themed obsessions, and the feared-self framework speaks directly to why those themes attack the people they attack.
Can I-CBT and medication go together? Yes, routinely. Research participants in I-CBT trials commonly stayed on OCD medication, and decisions about starting or changing medication belong with a prescriber who knows the whole situation.
I already did ERP. Would trying I-CBT mean starting over? It would mean working a genuinely different angle rather than repeating the same one, and many people arrive at I-CBT precisely after a partial or difficult ERP experience. Skills from previous treatment usually remain useful rather than wasted.
Is I-CBT available for children and teens? The research to date has focused mostly on adults, and that is the honest state of things. Families of younger people with OCD typically start with the treatments best studied for that age group and can ask an OCD specialist how inference-based ideas might fit.
What if examining my doubts just makes me analyze everything more? That risk is real and known, and good I-CBT addresses it head-on by teaching the concepts as something to understand once and then set down, not a lens for auditing every thought. Raising this exact concern with a prospective therapist is a smart move, and their answer will tell a lot.
Go Deeper
Everything IFS Academy offers a free I-CBT course, written specifically for everyday people, that walks through every module, concept, skill, and exercise in this guide in full depth, one lesson at a time.
Disclaimer: Everything IFS Academy is an independent educational platform and is not affiliated with, endorsed by, or connected to the IFS Institute or the official training and certification bodies of any therapeutic modality discussed here, including the official I-CBT organization and its founders' training programs. This guide is offered for educational and self-reflection purposes only. It does not constitute therapy, mental health treatment, clinical training, or professional advice, and reading about a modality is not the same as receiving it in treatment. Only a qualified professional who knows your situation can diagnose, treat, or advise you. This material pairs well with professional mental health care but should never be used as a substitute for it.
Crisis Support: 🚨 If you are experiencing a mental health crisis, feel unsafe, feel at risk of harming yourself or someone else, or feel too overwhelmed to safely use self-directed material, please pause and reach out for immediate support. Contact a licensed mental health professional, call or text 988 in the U.S. or Canada, or use your local emergency or crisis resources.
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