Crisis Resources

Seek immediate professional help if you or someone you know is:

**Experiencing thoughts of suicide or self-harm** - Any thoughts of ending your life or hurting yourself require immediate attention.

**Having a psychotic episode** - Hearing voices, seeing things that aren't there, or feeling disconnected from reality.

**Showing signs of severe depression** - Inability to function, extreme hopelessness, or withdrawal from all activities.

**In an abusive situation** - Physical, emotional, or sexual abuse requires immediate intervention.

**Experiencing severe panic or anxiety** - When anxiety becomes overwhelming and interferes with breathing or functioning.

**Under the influence and at risk** - Substance use that puts you or others in immediate danger.

**Remember:** Mental health emergencies are real emergencies. Don't hesitate to call for help.

Be aware of these warning signs in yourself or others:

**Behavioral Changes:** - Talking about wanting to die or kill oneself - Looking for ways to kill oneself - Talking about feeling hopeless or having no reason to live - Talking about feeling trapped or in unbearable pain - Increasing use of alcohol or drugs - Withdrawing from friends, family, and activities - Dramatic mood swings

**Emotional Signs:** - Extreme sadness or despair - Rage, anger, or seeking revenge - Feeling anxious or agitated - Humiliation or shame - Loss of interest in things once cared about

**Physical Signs:** - Sleeping too much or too little - Giving away prized possessions - Making a will or final arrangements - Sudden improvement after a period of depression (may indicate a decision has been made)

**Trust your instincts.** If you're concerned about someone, it's better to ask directly than to remain silent.

If you or someone you know is in crisis, take these steps:

**For Yourself:** 1. **Call for help immediately** - Don't wait for the feelings to pass 2. **Remove means of harm** - Put away medications, weapons, or other harmful items 3. **Stay with someone** - Don't be alone; call a friend, family member, or crisis line 4. **Go to a safe place** - Emergency room, crisis center, or with trusted people 5. **Use coping strategies** - Deep breathing, grounding techniques, or distraction

**For Someone Else:** 1. **Take it seriously** - All suicide threats should be taken seriously 2. **Listen without judgment** - Let them express their feelings 3. **Ask directly** - "Are you thinking about suicide?" It won't give them the idea 4. **Don't leave them alone** - Stay with them or ensure someone trustworthy can 5. **Help them get professional help** - Call a crisis line together or go to the emergency room 6. **Remove means** - Help remove access to lethal means if possible

**What NOT to do:** - Don't promise to keep it secret - Don't argue about whether suicide is right or wrong - Don't act shocked or judgmental - Don't offer simple solutions to complex problems

When supporting someone through a mental health crisis:

**Listen Actively:** - Give them your full attention - Avoid interrupting or offering immediate solutions - Reflect back what you hear: "It sounds like you're feeling..." - Validate their feelings: "That must be really difficult"

**Offer Practical Support:** - Help them contact professional resources - Offer to accompany them to appointments - Assist with daily tasks if they're struggling - Help create a safety plan

**Set Boundaries:** - You can't be their only support system - Encourage professional help - Take care of your own mental health - Know when to involve other people or professionals

**Follow Up:** - Check in regularly but respect their space - Continue offering support after the immediate crisis - Celebrate small victories and progress - Remember that recovery is a process, not a single event

**Remember:** You don't have to be a professional counselor to make a difference. Sometimes just being present and caring can be life-saving.

Professional mental health support comes in many forms:

**Types of Mental Health Professionals:** - **Psychiatrists** - Medical doctors who can prescribe medication - **Psychologists** - Doctoral-level therapists specializing in assessment and therapy - **Licensed Clinical Social Workers (LCSW)** - Masters-level therapists - **Licensed Professional Counselors (LPC)** - Masters-level counselors - **Marriage and Family Therapists** - Specialists in relationship counseling

**How to Find Help:** - Ask your primary care doctor for referrals - Contact your insurance company for covered providers - Use Psychology Today's therapist finder - Contact local community mental health centers - Ask trusted friends or family for recommendations - Check with your employer's Employee Assistance Program (EAP)

**What to Expect:** - Initial assessment to understand your needs - Discussion of treatment options - Regular therapy sessions (weekly, bi-weekly, or monthly) - Possible medication evaluation - Development of coping strategies and treatment goals

**Cost Considerations:** - Many insurance plans cover mental health services - Community mental health centers offer sliding fee scales - Some therapists offer reduced rates - Online therapy platforms may be more affordable - Employee assistance programs often provide free sessions

Develop a toolkit of coping strategies for difficult times:

**Immediate Coping Techniques:** - **Deep breathing** - Inhale for 4, hold for 4, exhale for 6 - **Grounding exercises** - Name 5 things you see, 4 you hear, 3 you touch, 2 you smell, 1 you taste - **Cold water** - Splash on face or hold ice cubes - **Physical movement** - Walk, stretch, or do jumping jacks - **Call someone** - Reach out to a trusted friend or family member

**Daily Self-Care Practices:** - Maintain a regular sleep schedule - Eat nutritious meals regularly - Exercise or move your body daily - Practice mindfulness or meditation - Limit alcohol and avoid drugs - Stay connected with supportive people - Engage in activities you enjoy

**Building Resilience:** - Develop a strong support network - Practice stress management techniques - Set realistic goals and expectations - Learn to identify your triggers - Create a crisis plan for difficult times - Practice self-compassion - Consider therapy as preventive care

**Creating a Safety Plan:** 1. Recognize your warning signs 2. Identify coping strategies that help 3. List people you can contact for support 4. Include professional contacts and crisis numbers 5. Make your environment safe 6. Write down reasons for living

**Remember:** Self-care isn't selfish—it's necessary for your mental health and well-being.