Resources

• 988 Suicide & Crisis Lifeline
  Call or text 988 or visit 988lifeline.org
  Free, confidential support 24/7.

• Crisis Text Line
  Text HELLO to 741741 or visit crisistextline.org
  24/7 support from trained crisis counselors.

• National Domestic Violence Hotline
    Call 800-799-7233 or chat at thehotline.org

• Trevor Project (LGBTQ+ Youth)
  Call 1-866-488-7386 or text START to 678678
  thetrevorproject.org

• Substance Abuse and Mental Health Services Administration (SAMHSA)
   samhsa.gov | Helpline: 1-800-662-HELP (4357)
  samhsa.gov/find-help
  Offers free, confidential 24/7 treatment referrals and information for individuals and families facing substance use and mental health disorders.

• Alcoholics Anonymous (AA)
   aa.org
  Narcotics Anonymous (NA)
   na.org

• National Substance Abuse Hotline
  Call: 866-210-1303
  nationalrehabhotline.org
  Provides 24/7 support, helping individuals find local treatment options and offering guidance on addiction recovery.

• National Alliance on Mental Illness (NAMI)
    Visit nami.org | Helpline: 1-800-950-NAMI (6264)
  Education, support, and advocacy for individuals and families.

• MentalHealth.gov
  mentalhealth.gov
  U.S. government site for mental health resources and information.

• Your Life Your Voice (Boys Town)
  Call 1-800-448-3000  yourlifeyourvoice.org
  Support for teens and young adults.

• Jed Foundation
  jedfoundation.org
  Mental health support for teens and young adults, especially in college. https://jedfoundation.org/mental-health-resource-center/

• Active Minds
  activeminds.org
  Changing the conversation around mental health for students

• Insight Timer – Large library of free guided meditations, music, and sleep aids for all levels and age groups. insighttimer.com

• Calm App – calm.com

• Smiling Mind – Mindfulness and meditation programs tailored by age group, from teens to adults; created by psychologists and educators, focusing on emotional regulation and mental fitness. smilingmind.com.au

• MindShift – Designed for teens and young adults; offers anxiety tools, mood tracking, and coping strategies.

mindshiftrecovery.org

• Medito – 100% free meditation app with guided sessions, breathing exercises, and sleep support—no ads or sign-up required.

• Practice compassion toward yourself and others

• Spend quality time with yourself to recharge and reflect

• Learn a new skill or hobby to foster growth and creativity
  
  

• Keep a journal to explore your thoughts and feelings
  
  

• Use positive affirmations to boost confidence and counter negative self-talk
  
  

• Set clear, achievable goals to stay motivated and focused
  
  

• Create a daily routine to bring structure and reduce stress

• Barefoot Grounding
  Stand barefoot on grass, sand, or natural ground to connect physically with the earth.

• Body Scan
  Slowly bring attention to different parts of your body, noticing sensations without judgment.

• Shake It Out
  Stand and gently shake your arms, legs, and torso. Let the movement be loose and spontaneous for 1–2 minutes.

• Butterfly Hug
  Cross your arms over your chest and tap your shoulders alternately. Used in EMDR therapy for calming and integration.

• Progressive Muscle Relaxation
  Tense and release muscle groups one by one from feet to head, noticing the contrast between tension and relaxation.

• Box Breathing (4-4-4-4)
  Inhale for 4 seconds → Hold for 4 → Exhale for 4 → Hold for 4.

• Belly Breathing
  Place one hand on your chest and one on your belly. Breathe so your belly rises and falls—calms the body and mind.

• Safe Place Visualization
  Imagine a peaceful location—beach, forest, or anywhere you feel safe. Engage all your senses.

• Mountain Visualization

Picture yourself as a strong, grounded mountain—stable and unshaken by the weather or surroundings. Feel your inner strength and calm. 

• Mindful Observation
  Pick an object and observe it closely—notice its color, texture, shape, and details without judgment.

• Emotion Labeling
  Name the emotion you’re feeling (e.g., “I feel anxious”) to help create distance and reduce overwhelm.

• Grounding with the 5-4-3-2-1 Technique
  Engage your five senses by naming: 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.

• Loving-Kindness Meditation

Silently repeat phrases wishing well-being and kindness toward yourself and others, fostering compassion and emotional balance.