Mental Health Information and Support


If you are feeling suicidal, thinking about hurting yourself, or are concerned that someone you know may be in danger of hurting himself, herself, or themselves, text START to 741-741 or call 1-800-273-TALK (8255) for a free, confidential conversation with a trained counselor 24/7 at the National Suicide Prevention Lifeline.

Just need to talk to someone? Warmlines give people support when they just need to talk to someone. Speaking to someone on these calls are typically free, confidential, and run by people who understand what it’s like to struggle with mental health problems.

Covid-19 Resources

Mental Health: 

Mental Health Resources

Individual and Group Therapy:

Articles and Other Resources:

Racial Trauma Resources

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Basic Tools / Skills 

Tools for Psychological Recovery :

Full Manual 

Breakdown: 

1) Gathering info and prioritizing assistance

2) Building Problem Solving Skills

3) Promoting a Positive Activities

4) Managing Reactions

5) Promoting Helpful Thinking

6) Building Healthy Social Connections 

 

Self Regulation Skills:

 Breathing

  • Counting (3-5) deep breaths on the exhale (for anger)

  • Naming- hand on heart breathe in “calm,” breathe out “ease”

  • Breath in 7, hold 4, breath out 8 (for anxiety)

  • Relaxation: Rose / Candle

Smell the rose, breathe in through your nose

Blow out the candle, blow out through your lips.

  • Calming: grass

Smell the grass: inhale through nose, exhale through nose

  • Energizing: Fire

Like a dragon: Inhale through mouth, exhale through flaring nostrils

  • Cooling: straw

As if you have a straw, inhale by sucking air though your straw, exhale blowing through the straw.

  • Blow up a balloon 

Movement for release and nervous system regulation

  • Walk fast then slow down 3-5 minutes

  • Push wall away from you (3 minutes)

  • Whack, punch or squeeze a cushion, add words (5 times, repeat)

  • Shake, kick, punch safe objects to release stress until energy does down

  • Scream into pillow or cushion. Take 3+ slow deep breaths afterwards

Art for expression

  • Using a Red crayon cover sheet of paper as fast as you can

  • Mindfulness coloring book

  • Mandala making - draw a circle and fill it in however you’d like with materials that feel good to use

  • 100 Art Therapy Exercises 

Writing for identification and validation

  • Write down what is making you mad on post-it’s and rip or crumple

  • Journaling- automatic writing 5-10 minutes non-stop.

  • Unsent letter - Write a paragraph to the person who is triggering you. Rip it up.

  • Letter to self - “I feel – I need – I am willing to…”

Fidgets to regulate anxiety and stress

  • Stress ball/play-dough

  • Fidget spinner

  • Touch stone of strength

  • Favorite Texture (velvet or silk, feather)

  • Paper clip bracelet

  • Puzzle

Harm reduction

  • Rubber bands on wrists

  • Ice contacting skin

 Other

  • Create a Playlist/soundtrack for your state of mind

  • Walk outside with music

  • Record an autobiographical monologue on your phone

  • Self talk - “It’s ok. I got this. This will pass, etc.”