Mental Health Resources/Tools/Info
a quick note: this page is very under construction! it's an older page that i'd like to spruce up here soon with better formatting and newer info. that said, please do still feel free to look at it!this is my landing page for mental health resources i've collected and have found useful enough to share with all of you! i know first hand how isolating it can feel knowing that something is causing you distress, but not having the tools or the words to combat it. i think that the more mental health resources that are out there and the more widespread they are, the better.
that being said, generic disclaimer that i am not a doctor nor a mental health professional, just a mentally ill guy on the internet trying to help out other mentally ill people on the internet!
if this helps any one of you in any way, then i'll be happy to have made it. :] feel free to borrow/steal anything from this page that suits your fancy, and feel free to link this page anywhere you think it might be useful! if you have a suggestion for something to put here, please feel free to let me know with the comment box found here!!
Crisis/Suicide Prevention Hotline - if you are in crisis or having thoughts about suicide, call 988 in the US to be connected to a crisis center local to you automatically. it is free and confidential, and you control what you share and don't share. you guide the conversation, the other persons role is to help you establish a safety plan and other interventions to keep you safe, as well as to talk with you through your crisis. only 3% of calls end in a call to the police, and you can look here for alternatives to that based on your city. here is a list of emergency and suicide hotlines internationally.
Warmlines - warmlines are phone numbers staffed by volunteers who have experienced their own mental health struggles and are trained in talking with you and helping you find support. free and confidential, warmlines differ from hotlines mainly by the people who are staffed and a focus outside of immediate crisis (though you can still totally call if you're in crisis and get help finding the resources you need!). here's a direct link to their directory of numbers.
Crisis Text Line - text HOME to 741741 to get connected to a Crisis Counselor volunteer. the goal of the textline is to offer text-based support to de-escalate crisis situations. volunteers are not professionals and cannot offer medical advice, but they can point you in the direction of resources or just be an empathetic and listening ear.
General / Self Care (click to open)
So, You Feel Like Shit. (interactive website) - this is an interactive tool for general self care when you're not sure exactly why, but you're feeling like... well, shit! this scans over physical feelings of unwellness as well as the mental symptoms of anxiety, depression, dissociation, and others. great for when you just need general guidance and suggestions on how to feel better.
Create a Comfort Box. - this is something preventative to make when you're feeling good enough to do so. the idea is to take anything portable (like a box or bag) and fill it with items that bring you comfort and engage all five of your senses (sight, touch, taste, smell, and hearing) depending on what you need when you're not feeling well. scented oils, pictures that make you smile, touch-based sensory items, gum or other snacks, and audio (if available) are all good ideas, as well as comfort items/phrases and a safety plan card. if you'd like more suggestions, i've linked to a post on Tumblr with some good ideas.
Anxiety (click to open)
Square Breathing - focus your intentions on relaxing, de-tensing or calming down. start by slowly exhaling all of your air out. then, inhale on a slow count of 4. hold at the top of the breath for another slow 4, gently exhale through your mouth for a 4 count, and pause and hold at the bottom of the breath for another 4. repeat until you feel that you have a better grip on your breathing and focus. this helps you slow your heart rate and control your breathing, taking you from your sympathetic nervous system to your parasympathetic nervous system to relax.
5-4-3-2-1 / Senses Checklist - when you've got better control of your breath, name five things you can see, four things you can feel, three things you can hear externally, two things you can smell, and one thing you can taste. This helps ground you to your present situation and puts your focus outward.
Depression (click to open)
General Depression Coping Guide - this site is a list of general ways to cope with depression, with preventative suggestions as well as ideas for when you're in the thick of it. any of the things on this list are a good starting point, and remember: if you can't do something, do half of something, and if you can't do half of something, doing anything towards taking care of yourself is a huge step in the right direction.
Dissociation (click to open)
remember that dissociation is a trauma/stressor-based response - dissociation acts as a sort of silent panic attack, where your senses are put on mute as your brain goes into overdrive to protect you. as such, it helps to treat it in a similar way to a panic fight/flight/freeze/fawn response. be patient with yourself and understand that you are not lesser-than for experiencing what you've experienced.
5-4-3-2-1 / Senses Checklist - when you have the ability to, name five things you can see, four things you can feel, three things you can hear externally, two things you can smell, and one thing you can taste. this helps ground you to your present situation and puts your focus outward instead of getting lost inwardly.
Write in a Journal - as someone who disscociates, this has personally been very helpful to me. use a physical or digital space to write out what you were experiencing before, during, and after you dissociate. even a regular old day-to-day journal can be immensly helpful! this is good practice in staying aware of your feelings and thoughts as well as your surroundings and how they might act as a trigger to you. plus, it's good to be able to look back and have a clearer picture on things, rather than keeping track in your head.