Mental Health

Crisis Hotlines

Suicide Prevention Hotlines

USA National Suicide Prevention Hotline: 988
There is also a 24-hour chat at suicidepreventionlifeline.org

Suicide Prevention Hotlines around the globe:

Search for crisis line: Findahelpline

Human Trafficking

If you think you may know information about someone being trafficked, please report it immediately at: humantraffickinghotline.org or 1-888-373-7888
To learn more about the signs of human and labor trafficking, visit the Polaris Project.
For more than a decade, Polaris has assisted thousands of victims and survivors through the U.S. National Human Trafficking Hotline,
helped ensure countless traffickers were held accountable and built the largest known U.S. data set on actual trafficking experiences.
With the guidance of survivors, Polaris uses that data to improve the way trafficking is identified, how victims and survivors are assisted,
and how communities, businesses and governments can prevent human trafficking by transforming the underlying inequities and oppressions that make it possible.
polarisproject.org/

Sexual Violence

RAINN (Rape, Abuse & Incest National Network) is the nation's largest anti-sexual violence organization.
RAINN created and operates the National Sexual Assault Hotline:
1-800-656-HOPE (4673)
You can also find resources and help at rainn.org/

Domestic Violence

24 hours a day, seven days a week, 365 days a year, the National Domestic Violence Hotline provides essential tools
and support to help survivors of domestic violence so they can live their lives free of abuse.
thehotline.org/
or 1-800-799-SAFE (7233)

Youth Runaway Crisis lines

US Call: 1-800-RUNAWAY (1-800-786-2929)
Text:1-800-786-2929
Live chat & email on website: 1800runaway.org/youth-teens
You can connect with a trusted, compassionate person who will listen and help you create a plan to address your concerns.

Canada Runaway hotline: 1-800-668-4663 Operation Come Home
Kids Help phone Canada: 1-800-668-6868 or text:686868
Canada ages 16-24 can call: 416.748.0110. For emergency shelter-Press 0 (zero)
yws.on.ca/get-help-now/

UK
Call or text: 116 000
Email: 116000@www.runawayhelpline.org.uk (9am – 11pm).
runawayhelpline.org.uk/ .

Trans Lifeline’s Hotline

Trans Lifeline’s Hotline is a peer support phone service run by trans people for our trans and questioning peers.
Call if you need someone trans to talk to, even if you’re not in a crisis or if you’re not sure you’re trans.
When you call, you’ll speak to a trans/nonbinary peer operator
Full anonymity and confidentiality

US: 877-565-8860
CA: 877-330-6366
translifeline.org/

Canada:
“It gets better” Canada Specific Helplines:
itgetsbettercanada.org/get-help/
Gender & Sexuality helplines
findahelpline.com/gender-sexual-identity

You are not alone. It's only together that we can get through the darkness. Please reach out to a loved one or a professional.

Basic Coping Skills

I'm not a therapist, please see a medical professional for proper care

The "54321" Grounding Technique

This helps me with anxiety and other times I'm overwhelmed.
Using your senses helps ground you in reality, it also helps distract you from what you might be worried about,
I know it's helped me alot.

The 5-4-3-2-1 groudning technique: Acknowledge 5 things you can see around. Aknowledge 4 things that you can tough around you. Acknowledge 3 things you can hear around you. Acknowledge 2 things you can smell around you. Acknowledge 1 thing you can taste.

Anxiety breathing techniques

Breathe in, hold, breathe out: Breathing execise gif
Breathe in, image to focus on: Breathing focus gif
This is a breathing technique that is helpful for anxiety.
Sometimes something as simple as focusing on breathing can help. I know it sounds silly at first, give it a try.

Journaling

Try journaling your thoughts to get them out of your head and onto paper (:
Maslow’s hierarchy of needs shows us that in order to have good mental health,
we need our basic needs at the bottom of the pyramid met first.
(ex: getting safe housing improves mental health)
-See the section on housing & financial help for more resources

*I'm not a therapist, please see a medical professional
Maslows hierachy of needs: Lowest level 5: Physiological needs. level 4: Safety needs. level 3: Love and belonging. level 2: Esteem. Highest level 1: Self-actualization.

Substance abuse and addiction

US Specific Meetings

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Disclaimer:
This advice is based on our lived experience, we are not doctors/therapists/lawyers/experts. Any products/companies are just suggestions. Please use your own discretion and research with any advice listed. Always seek the advice of your qualified health care provider regarding any medical questions.