Resources and Crisis Support

Your safety matters.

If you are having a mental health crisis, the tools below have been compiled by both therapists and community members who want to help you get through the storm. While we care deeply about your wellbeing between sessions, your therapist may not be immediately available to provide crisis services.

If you're unsure whether what you're experiencing is a crisis, please err on the side of reaching out for immediate support. We encourage you to contact a trusted support person, go to your nearest emergency room, or dial 988. Please be aware that if you dial 988, police may be called to intervene.

quick check-in:

H.A.L.T.

are you Hungry/thirsty? Angry? Lonely? or Tired?

Of course this is not the full story, but taking care of your brain and body can be an area in your control to start feeling more grounded.

HUNGRY The body needs nutrients to support your brain, but stress, grief, overwhelm, and some medications can get in the way of our hunger cues. When's the last time you had some water? Can you eat something small? Fruit and liquids like smoothies can sometimes feel easier.
ANGRY Is that fight response kicking in? naming what you're angry (frustrated, afraid, or hurting) about can help. Exercise can also remind your body that it's working and help you move through these intense emotions. Can you write down "I'm angry that...."? Can you do some lunges, squats, or jumping jacks in place? Go for a walk or a run?
LONELY Relationships are some of the hardest things for humans, and it's easy for our emotions to feel overwhelming when we haven't been around supportive people for a while. Are there people in your support system you can reach out to? Can you connect with something alive like a pet or plant (just being around trees is proven to help lower our stress hormones!)? Is it time to reach out to a therapist and schedule a meeting or a check in to talk through what's going on? Even if nobody else is around, can you try showing some care to yourself by saying something kind out loud or doing something soothing for your body?
TIRED Sleep and rest are foundational to our mental and physical health. Exhaustion exacerbates almost all mental health symptoms, but when our body feels stressed or we feel threatened it makes it hard to feel safe enough to pause and rest. Can you prioritize 8+ hours of sleep in the next 24 hours? If not sleep, can you get some time away from screens and stimulating activity to rest? How about just a break right now to take seven slow deep breaths?