Resources

If you or someone you know is in immediate danger, please call 911, or go to the nearest emergency room.

National Resources

Mental Health America: www.Mentalhealthamerica.net

National Council for Behavioral Health: www.thenationalcouncil.org

National Institute of Mental Health: http://www.nimh.nih.gov/health

National Suicide Prevention Lifeline: www.suicidepreventionlifeline.org

QPR Institutewww.qprinstitute.com

Substance Abuse Resources:
Substance Abuse and Mental Health Services Administration

Alcohol Rehab Guide 

Prevention Resource Center:
www.sprc.org

Postpartum Support International:
www.postpartum.net

Free online resources:
ULifeline A comprehensive, confidential, online resource center for college students regarding mental and emotional health.
NAMI The National Alliance on Mental Illness is that nation’s largest grassroots mental health organization.
211info.org A non-profit organization that serves as an information hub, providing referrals for housing, health care, child care, food, and other resources.

Local Resources

My Sister’s Place-Sexual Assault and Domestic Violence Support in Lincoln County
Call 541-574-9424 for address
Email: contact@mysistersplace.us

 

Coping with Crisis

Take a Deep Breath… And then another, and another…. Deep breathing works on a scientific level! If you are or have been a client of mine, then you know this is one of my all time favorite coping skills.

How you choose to deep breathe is up to you, but here are some suggestions:

• Sit or stand comfortably. Deeply inhale filling your lungs completely and slowly exhale, emptying your lungs completely. Try slowly counting to 4 on the inhale and 7 on the exhale if this helps.

• Breathe slowly. The goal is to establish a deep rhythmic breathing. Establish a habit of taking 5-10 deep breaths per day. It will come in handy during stressful or emotionally overwhelming times.

• Know that deep breathing works by stimulating the vagus nerve in your back, which sends signals to the brain to calm down and relax.

Meet your basic needs. When did you last eat? Drink water? Sleep? Use the restroom? Take your medications? When your body’s basic needs are not fully met, crisis symptoms can feel more intense.

Execise. You might be feeling the urge to “fight or flight.” This is a physiological response to stressful situations. Try giving these symptoms a healthy outlet by taking a brisk walk, jumping rope, or swimming (if possible). Engage your body in physical movement to help release the feelings of fight or flight.

Avoid making an immediate decision. While we are often eager to “solve” the situation, in a crisis your thoughts and feelings may rapidly change, making it very difficult to make a decision in the moment. Unless the choice is immediate (to call 911 or not), put off making a choice for at least an hour.

Distract yourself. Watch TV (something light hearted and fun). Take a shower or bath. Make yourself a cup of decaf tea (Lavender Stress Relief by Yogi Tea is one of our faves). Play a game, preferably one you are good at. Pet your dog or cat. Cook. Read. Sleep. Listen to music. Listen to a guided meditation (YouTube and phone apps are a good source). It is not helpful to focus or worry too much about the situation. Give yourself a break.

Journal/Write about your experience. Take a minute to write out your thoughts, make a list of priorities, or write a letter (not for sending). Coloring or drawing our feelings can be very therapeutic as well.

Identify the Problem. Identify the problem, and ask yourself if you are doing everything that you possibly can to address the problem. If the answer is yes – relax. If the answer is no, make a plan for your next steps. Then relax.

Avoid Ultimatums. It may feel like you can’t handle something, or that coping is beyond your skill – but it’s not! Say positive things to yourself: “I feel overwhelmed and I know I can get through this.” “This feels awful and I can handle it anyway.” While it is trendy to say that we can’t handle something, or that we are “done,” these statements are not really accurate, and send a message to yourself that you are helpless. Nothing could be further from the truth!

Avoid Drugs & Alcohol. Not only can drugs and alcohol be addictive and damaging to our body, they can intensify the crisis symptoms we are already experiencing and can lead to poor decision making.

Help Lines

National Suicide Prevention lifeline 1-800-273-TALK (8255)
Provides free and confidential emotional support to friends, families, and people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. Calls are routed to the nearest crisis center in a national network of crisis centers that provide crisis counseling and mental health referrals day and night. Downloadable wallet cards in English and Spanish with the toll-free number, suicide warning signs, and other materials for coping and caring for loved ones are available at www.samhsa.gov.

Crisis TEXT Line 741741
Provides a free and confidential 24 hours a day, 7 days a week support for people in crisis.
Text “Begin” to 741741.

Rape Abuse & Incest National Network 1-800-656-HOPE

Trans Lifeline 877-565-8860, is a 501(c)3 non-profit dedicated to the well being of transgender people. We run a hotline staffed by transgender people for transgender people. Trans Lifeline volunteers are ready to respond to whatever support needs members of our community might have.

Teen & Youth Help Hotline 310-855-4673or TEXT “TEEN” to 839863
https://teenlineonline.org/talk-now/

The National Domestic Violence Hotline 1-800-799-7233

The Trevor Project (LGBT crisis intervention)1-866-488-7386

National Eating Disorders Association 1-800-931-2237

S.A.F.E. Alternatives for Stopping Self Abuse1-800-366-8288

Veterans Crisis Line 1-800-273-8255, press 1, or Text to 838255

Postpartum Support International Helpline 1-800-944-4773, or Text 503-894-9453

Free online resources:

ULifeline A comprehensive, confidential, online resource center for college students regarding mental and emotional health.

NAMI The National Alliance on Mental Illness is that nation’s largest grassroots mental health organization.

211info.org A non-profit organization that serves as an information hub, providing referrals for housing, health care, child care, food, and other resources.

Suicide Awareness and Prevention

National Suicide Prevention lifeline 
800-273-TALK (8255)
Provides free and confidential emotional support to friends, families, and people in suicidal crisis or emotional distress 24 hours a day, 7 days a week. Calls are routed to the nearest crisis center in a national network of crisis centers that provide crisis counseling and mental health referrals day and night. Downloadable wallet cards in English and Spanish with the toll-free number, suicide warning signs, and other materials for coping and caring for loved ones are available at www.samhsa.gov.

Crisis TEXT Line 741741
Provides a free and confidential 24 hours a day, 7 days a week support for people in crisis.
Text “Begin” to 741741.

Veterans Crisis Line 1-800-273-8255, press 1, or Text to 838255

Additional Resources
https://www.wristband.com/content/suicide-awareness-and-prevention/
https://www.courageouskidseugene.org Courageous Kids is a grief support program for youth (1st-12th grades), and their families who have experienced the death of a loved one. Since 1995, over 4000 people have participated in Courageous Kids’ weekly support groups, theater troupes, and summer camps.
https://matchstickpdx.com/sources-of-strength-oregon
about-qpr
www.columbusrecoverycenter.com/depression-resource-guide/depression

Depression and Addiction

https://www.rehabspot.com/treatment/co-occurring-disorders/Suicide/ 

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Information specific to your struggles and life experience.