IF YOU (OR SOMEONE AROUND YOU) ARE IN ACTIVE DANGER, CALL 911.
Counseling Resources: All of the following are free and available 24/7 by phone, text, or chat.
- NYC Well: Call 1-888-692-9355, text “WELL” to 65173, or chat with a counselor at this link.
- Crisis Text Line: Text HOME to 741-741 to be connected to a counselor.
- National Suicide Prevention Lifeline: Call 1-800-273-8255 or chat with a counselor at this link.
- Okayso: Download app to be connected to a real person that you can ask a question to from sex and dating to identity and more. See more at this link
- The Trevor Project: Supports LGBTQ youth with depression and suicide, call 866-488-7386 or text START to 678678 or chat online with a counselor via TrevorChat. Learn more at this link
- Trans Lifeline: Trans-led organization that connects trans people to the community, support, and resources they need to survive and thrive. Hotline is 877-565-8860 or visit this link
- National Runaway Safeline: for runaways, homeless, and at risk youth call 1-800 786-2929 (24/7) or live chat with this link
- Mobile Crisis: You can request help from a mobile crisis team if you are concerned about a family member, friend, or acquaintance who is experiencing (or at risk of) a psychological crisis. You can also request a team for yourself. To request a team, call NYC Well at 1-888-692-9355 or learn more at this link
- HMI (Hetrick-Martin Institute): Phone and video counseling sessions for LGBTQ+ youth, 212-674-2400 or learn more at this link
Additional Mental Health Resources:
- Calm Harm App (Free, iOS & Android) – Calm Harm provides tasks to help you resist or manage the urge to self-harm. You can make it private by setting a password, and personalise the app if you so wish. You will be able to track your progress and notice change.
- Mind Shift App (Free; iOS & Android) – Mind Shift is one of the best mental health apps designed specifically for teens and young adults with anxiety. Rather than trying to avoid anxious feelings, Mind Shift stresses the importance of changing how you think about anxiety. Think of this app as the cheerleader in your pocket, encouraging you to take charge of your life, ride out intense emotions, and face challenging situations.
- eMoods Bipolar Mood Tracker (Free; iOS & Android) – Users report that eMoods can be a helpful way to track the frequency and severity of symptoms to help identify triggers and better understand their fluctuating mood.
- Liberate Meditation App (Free; iOS & Android) – The only meditation app by and for the Black and African diaspora, featuring endless talks and guided meditations by teachers of color.
- Free or Fair Cost Online Wellness Led by People of Color,
- Immigrants Rising Virtual Wellness Gatherings
- Transgender Law Center Virtual Gatherings
- VirusAnxiety Online Resource
- Stay at home online music festival
- Free Coloring Pages by Artist, Laura Alvarez
- Squish em – online game about stress
General Tips for Managing Stress
Changing your routine and spending your time in one place can be stressful for anyone.
This is an opportunity for all of us to develop healthy coping skills that will last us through these weeks and beyond. If you find yourself overwhelmed, try some of the strategies below. Try each a few times, rating your stress level from 1-5 before and after using the strategy. Then check off the ones that work well for you.
|Processing Skills: Write in a journal.Write a song or poem.Draw.Talk to a friend or trusted adult.Rate the intensity of your feelings.Make a playlist.Write a letter to someone.Write your worries on slips of paper and put them in a box. When you feel ready, take out one at a time and make a plan to address it.||Relaxation Skills: Breathe in for 4, hold for 4, out for 4, hold out for 4.Hold your hand to your heart and feel it slow down.Name 3 things you can see, 2 things you can hear, and 1 thing you can feel.Imagine your favorite place.Take a shower or bath.Repeat a positive statement about yourself three times.|
|Distraction Skills: Call a friend, just to talk.Limit watching or reading the news to 15 minutes per day.Do a crossword or word search.Play with a pet or sibling.Make up a game.Sort/organize something.Read a good book.Write a creative story.Make a list of your favorite things.If it’s safe, cook or bake something.Do a crafting project.||Physical/Sensory Skills: Squeeze something squishy.Touch a soft surface, like a fuzzy blanket.Look at a calming image or video, like this one.Run water over your hands. Focus on the sensations you feel.Tense and relax your muscles, one by one.Stretch.Do jumping jacks, push ups, or any exercise you can do at home.|
Dealing with Coronavirus Stress
During times of uncertainty, it is normal to feel some fear or anxiety .
Here are some changes you might notice if you are feeling anxious:
- Fear for the safety of yourself, family, or friends.
- Difficulty sleeping or sleeping more than usual.
- Appetite changes, like eating more or less than usual.
- Unexplained headaches or stomach aches.
- Difficulty concentrating.
- Difficulty completing schoolwork.
- Avoidance of activities you used to enjoy.
Here are some tips to help you relieve stress related to the coronavirus:
- Limit news reading/watching to 15 minutes per day.
- Remember that the information people spread online, and especially in social media posts, is not always accurate. Ask an adult for clarification..
- Take action to protect yourself. Wash your hands, especially when coming in from outside, before touching your face or eating, and after using the bathroom.
- Even if you can’t go outside, use modern technology to keep up with your community. Video-chatting with friends and/or your advisor can help you maintain your social life and feel connected to both friends and school.
- Make time for physical activity. Here’s a workout you can do from home with no equipment.
- Keep a regular sleep, eating, work, and break schedule. Normal routines are comforting in times of change or uncertainty.
- Make time for activities you enjoy, or try learning a new hobby. Crafts, meditation, physical activity, music, writing, and drawing can all be therapeutic.