211

Dial 2-1-1 or visit 211.org. This is the master resource. Search by zip code for food banks, food pantries, emergency housing, utility assistance, childcare, and disaster relief. Whatever you need, 211 can point you there.

FindHelp

Search for local health and human services in your area at findhelp.org.

Feeding America: Food Bank Locator

Search your zip code to find local food banks and food pantries. Free. No applications. No shame. Go get what you need. Find food banks near you

Food pantries: how they work

If you’ve never been to a food pantry, here’s what to expect:

• What they are: community places that give out free groceries, with no purchase required
• Who can go: usually anyone who needs it. Some ask income questions; most don’t.
• What you get: it varies: canned goods, fresh produce in season, dairy, eggs, meat, bread, pasta, rice
• No shame: everyone there is in survival mode. No judgment.
• How often: most let you come weekly or once a month, depending on the pantry
• What to bring: a bag or box (they might have bags), and your ID (optional, but helpful)
• Hours: they vary, so call ahead

Finding food pantries near you

• Call 211 and ask for “food pantries near me”
• Search Feeding America’s locator
• Call your local church, community center, or library. They often know.
• Many neighborhoods have pop-up pantries during farmers market hours

State emergency assistance

It’s different in every state, but most have emergency programs for utilities, rent, and food. Call 211 or visit 211.org to find your state’s programs.

SNAP (food stamps)

Need help buying food? Apply for SNAP. You may qualify even if you think you make too much money. SNAP puts money for groceries on an EBT card, which works like a debit card. You can buy fruits, vegetables, meat, dairy, eggs, grains, beans, and peanut butter. You can’t buy alcohol, cigarettes, or most hot prepared food.

Apply through your state’s SNAP website, call 211, or visit your local human services office. If you’re homeless, living in a shelter, or have very little money, you may qualify for expedited SNAP, which can be processed in 7 days or less.

No shame. If you need food, apply.

SAMHSA National Helpline

1-800-662-4357 (24/7, free, confidential). Struggling with drugs or alcohol? Call this number. They listen, and they refer you to treatment. No judgment. Visit the SAMHSA National Helpline

Treatment locator

At findtreatment.gov, search for medication-assisted treatment (MAT), methadone and buprenorphine clinics, and addiction counseling. Filter by what you need and what your insurance covers.

Narcotics Anonymous & Alcoholics Anonymous

Free peer support meetings almost everywhere. Not your only option, but a real resource. Find meetings at na.org and aa.org.

Harm reduction

Harm reduction saves lives. Needle exchanges and naloxone (Narcan) are available in many areas, often free. Search “harm reduction” plus your city, or call 211.

Treatment options (know you have choices)

• Inpatient or residential: you live at the facility, with 24/7 support and more intensive care
• Outpatient: you go to appointments and live at home. More flexible, less intensive.
• Medication-assisted treatment (MAT): medications like methadone or buprenorphine plus counseling. Very effective, especially for opioids.
• Detox: medical supervision while your body adjusts, often the first step before longer treatment

Most have sliding scales or take Medicaid. Ask about it.

Peer support & recovery communities

SMART Recovery, Celebrate Recovery, and Refuge Recovery are alternatives to 12-step programs, if those don’t work for you.

Mental health crisis

Call or text 988 for any mental health crisis, not only suicidal thoughts. For treatment referrals, call the SAMHSA National Helpline at 1-800-662-4357.

Local mental health services

Most communities have federally qualified health centers (FQHCs) that offer mental health services on a sliding scale, so you pay what you can afford. Search “FQHC near me,” or call 211.

Trauma & mental health (especially for system-involved people)

If you’ve been through the juvenile justice system, foster care, abuse, homelessness, or incarceration:

• You likely have trauma. That’s normal, not weakness.
• Look for trauma-informed therapists or counselors. They understand complex trauma.
• EMDR and trauma-focused CBT are well-studied treatments for trauma, and some people also find somatic therapy helpful
• Many community mental health centers offer sliding-scale fees based on income

Disability support

SSI and SSDI (Supplemental Security Income and Social Security Disability Insurance): if you’re unable to work because of a disability, you may qualify. Call the Social Security Administration at 1-800-772-1213 or visit ssa.gov.

American Job Centers

Federally funded and free: job training, resume help, interview prep, and job placement. Search “American Job Center near me,” or call 211.

GED & education

Most community colleges offer free or low-cost GED prep, and state education departments run programs too. Visit ged.com for official GED testing and study resources.

Credential programs

Many community colleges offer free or scholarship-funded certificates in fields like nursing, welding, and IT. Check whether you qualify for a Pell Grant, which is money for school that doesn’t have to be repaid.

• Everything here is real and free or low-cost. Don’t be ashamed to use it. These systems exist because people fought for them. Use them.
• You don’t have to do it alone. Call 211. Tell them your situation. They’ll walk you through what you qualify for.
• Keep the numbers. Screenshot this page and save the numbers in your phone. When you’re in crisis, you won’t want to search.
• Different places for different needs. 211 is the hub, but each resource is specific. Use the right tool for what you need.
• Your information is generally protected. Benefits, legal help, and mental health services are usually confidential. If you’re worried, ask about privacy before you share details.

We’re building more

This list will grow as we add:

• Workbooks and step-by-step guides for applying for benefits
• How to navigate legal systems
• Practical guides for specific situations, like housing or a job search after incarceration
• Lessons we’ve learned