If you are feeling an urgent need for support, waiting on therapy might be difficult. Please feel free to make use of the resources below for immediate support. If you are experiencing an emergency, please dial 911 or your local emergency services number.
Crisis Text Line: Text HOME to 741741 in the US, 686868 in Canada
Alternatives to Self-Harm: web page
LGBTQ Suicide Hotline: 1-866-488-7386
National Domestic Violence Hotline: 1-800-799-7233
Suicide Prevention Lifeline: 1-800-273-8255 or chat
Trans Lifeline: 1-877-565-8860
Rape, Abuse and Incest National Network (RAINN): 1-800-656-4673
Mental Health Resources for Veterans: Camp Lejeune Claims Center
Black Lives Matter: If you are a person of color it is important to be able to trust that your helping professional is anti-racist. While I continue to educate myself so that I can be an effective ally, I also understand wanting to have a therapist that looks like you. If this is important to you, here is a directory for black men in search of a black therapist and here is a directory for black women in search of a black therapist.
Help with Emotion Regulation: https://www.dbtselfhelp.com/html/emotion_regulation.html
Help with Distress Tolerance: https://www.dbtselfhelp.com/html/distress_tolerance.html
Here is a list of 100 coping strategies for emotional management:
1. Take deep breaths
2. Do a positive activity
3. Play sports
4. Think of something funny
5. Take a quick walk
6. Practice yoga
7. Stand up and stretch
8. Listen to music
9. Take a time out
10. Slowly count to ten
11. Use positive self-talk
12. Say something kind to yourself
13. Talk to a friend
14. Talk to an adult
15. Close your eyes and relax
16. Say, “I can do this”
17. Visualize your favorite place
18. Think of something happy
19. Think of a pet you love
20. Think about someone you love
21. Get enough sleep
22. Eat a healthy snack
23. Read a good book
24. Set a goal
25. Jog in place
26. Write in a journal
27. Hum your favorite song
28. Doodle on paper
29. Draw a picture
30. Color a coloring page
31. Clean something
32. Meditate
33. Use a stress ball
34. Dance
35. Write a letter
36. Look at pictures you’ve taken
37. Make a gratitude list
38. List your positive qualities
39. Do something kind
40. Give someone a hug
41. Put a puzzle together
42. Do something you love
43. Build something
44. Play with clay
45. Hug a stuffed animal
46. Rip paper into pieces
47. Play an instrument
48. Watch a good movie
49. Take pictures
50. Garden
51. Write a list
52. Keep a positive attitude
53. Schedule time for yourself
54. Blow bubbles
55. Write a positive note
56. Chew gum
57. Paint your nails
58. Write a story
59. Blog
60. Read a joke book
61. Write a poem
62. Drink cold water
63. Draw cartoons
64. Read a magazine
65. Write a thank you note
66. Count to 100
67. Make a list for the future
68. Read inspirational quotes
69. Compliment yourself
70. Visualize a stop sign
71. Laugh
72. Smile in the mirror
73. Smile at others
74. Do schoolwork
75. Look at animal pictures
76. Hyperfocus on an object
77. Notice 5 things you can see
78. Paint with water colors
79. Use a relaxation app
80. Watch a funny video
81. Drink some tea
82. Cook or bake
83. Plan a fun trip
84. Use an I-statement
85. Identify your emotions
86. Express your feelings to someone
87. Write down your thoughts
88. Identify a positive thought
89. Make your day’s schedule
90. List 10 positives about you
91. Ask yourself, “What do I need right now?”
92. Tell someone you are thankful for them
93. Pet an animal
94. Make a list of choices
95. Ask an adult for help
96. Organize something
97. Play a card game
98. Listen to nature sounds
99. Sit and relax all your muscles
100. Ask for a break
