Get Help Now

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

Help with Distress Tolerance

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

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