Resource Center
Here's a comprehensive list of our highly recommended resources carefully organized by category for your easy reference.
General Resources
Mental Health America
National Council for Behavioral Health
National Institute of Mental Health
http://www.nimh.nih.gov/health
National Suicide Prevention Lifeline
www.suicidepreventionlifeline.org
QPR Institute
Substance Abuse Resources
Substance Abuse and Mental Health Services Administration
Alcohol Rehab Guide
Prevention Resource Center
Postpartum Support International
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
Help Lines
Suicide & Crisis Lifeline
Call or Text 988, or visit 988lifelive.org to chat with a caring counselor offering 24/7 emotional support.
National Suicide Prevention Lifeline
Call 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
Text “Begin” to 741741. Provides a free and confidential 24 hours a day, 7 days a week support for people in crisis.
Rape Abuse & Incest National Network
Call 1-800-656-HOPE
Trans Lifeline
Call 877-565-8860. Trans Lifeline 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
Call 310-855-4673 or text “TEEN” to 839863
https://teenlineonline.org/talk-now/
The National Domestic Violence Hotline
Call 1-800-799-7233
The Trevor Project (LGBT crisis intervention)
Call 1-866-488-7386
National Eating Disorders Association
Call 1-800-931-2237
S.A.F.E. Alternatives for Stopping Self Abuse
Call 1-800-366-8288
Veterans Crisis Line
Call 1-800-273-8255, press 1, or text to 838255
Postpartum Support International Helpline
Call 1-800-944-4773 or text 503-894-9453
Grief and Loss
Websites
Coping with Loss: 115 Helpful Websites on Grief and Bereavement
Elisabeth Kübler-Ross Foundation
The Grief Toolbox Support Group Locator
Articles
Coping with Grief and Loss: Understanding the Grieving Process and Learning to Heal
Coping with Loss: Bereavement and Grief
10 Things I Learned While Dealing With the Death of a Loved One
7 Steps for Dealing with Loss and Grief
Grief, Bereavement, and Coping with Loss
Beyond the Myths of Coping with Loss: Prevailing Assumptions Versus Scientific Evidence
Dealing with Death: Affects of Grief & Loss on Mental Health
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.
Exercise
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.
Suicide Awareness & Prevention
GET HELP
National Suicide Prevention Lifeline
Dial 988. 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
Text “Begin” to 741741. Provides a free and confidential 24 hours a day, 7 days a week support for people in crisis.
Veterans Crisis Line
Dial 988 then press 1, or text to 838255
Free Online 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
https://www.drugrehab.com/co-occurring-disorder/depression/
https://www.rehabspot.com/treatment/co-occurring-disorders/Suicide/