Resources

United States

Emergency: 911

Suicide & Crisis Lifeline: 988

Crisis Text Line: Text "DESERVE" TO 741-741

Essential Local And Community Services: 211, https://www.211.org/

Lifeline Crisis Chat (Online Live Messaging): 988, https://988lifeline.org/chat

LGBT Hotline: 1-888-843-4564

National Council On Alcoholism & Drug Dependency Hope Line: 1-800-622-2255

National Crisis Line - Anorexia And Bulimia: 1-800-233-4357

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

National Eating Disorders Association (NEDA): 866-662-1235, https://www.nationaleatingdisorders.org/

Planned Parenthood Hotline: 1-800-230-PLAN (7526)

Self-Harm Hotline: 1-800-366-8288

TransLifeline: 877-565-8860, https://www.translifeline.org

TREVOR Crisis Hotline: 1-866-221-7044

Veterans Crisis Line: www.veteranscrisisline.net

Resources, books, coping techniques, etc.

More to come!

Resources, Coping Techniques, and Skills

Coping Techniques, Skills, and Helpful Tools:

The coping techniques, skills, and tools provided on this website are for informational purposes only and are not a substitute for professional mental health care, diagnosis, or treatment. These techniques are not intended to cure or fully resolve mental health conditions. Individuals are encouraged to seek support from a licensed mental health professional for personalized care and guidance tailored to their specific needs. If you are experiencing a mental health crisis, please contact a crisis hotline or seek immediate assistance from emergency services.

Anxiety

  • Constant worrying can often feel like a never-ending cycle of anxious thoughts and worst-case scenarios that just won’t leave your mind, even at night when you’re trying to sleep. If you’re constantly caught in this pattern, you may find yourself fixating on potential negative outcomes, feeling tense, and struggling to concentrate.

    • Keep a Worry Journal: Set aside time each day to write down your anxious thoughts. Reflect on what’s triggering your anxiety, how it makes you feel, and any patterns you notice. This can help you better understand your worries and give you a structured way to express them.

    • Practice Mindfulness: Take a few minutes each day to focus on being present. Clear your mind and focus on your breathing. With practice, you’ll gradually feel the weight of your worries begin to lift.

    • Set a Designated Worry Time: Choose 15–30 minutes each day when you allow yourself to worry freely. Outside of this time, gently remind yourself to postpone those thoughts, helping to train your mind to focus on other things.

    • Seek Support: Talk about your worries with a trusted friend or therapist. Sharing what’s on your mind can offer relief and provide new perspectives on how to manage your anxiety.

    • Move Your Body: Physical activity, like a brisk walk or a short yoga session, can significantly lower anxiety levels. Regular exercise helps improve your mood and overall sense of well-being.

    • Challenge Catastrophic Thinking: When you find yourself imagining the worst, ask yourself what evidence supports these thoughts. Often, you’ll realize they’re based on fears rather than facts, allowing you to reframe your perspective.

    • Focus on Your Breath: Try breathing exercises, such as the 4-7-8 technique, to calm your nervous system. Inhale for a count of four, hold for seven, and exhale for eight. Repeat this cycle to soothe your body when anxiety feels overwhelming.

    • Set Achievable Goals: Break your worries into smaller, manageable steps. Setting realistic goals for tackling your concerns can help you feel more in control and reduce the overall stress they cause.

    • Listen to Music: Music has the power to lift your mood and distract your mind. Listening to songs that reflect your feelings about anxiety can help you feel understood and less alone in your experience.

  • Anxiety can cause physical symptoms that feel overwhelming and throw off your entire routine. Finding coping strategies for these symptoms can make a huge difference, helping you manage and ease the discomfort and distress you’re experiencing.

    • Deep Breathing Exercises: Deep breathing is a simple yet powerful way to calm your body’s stress response and ease physical symptoms of anxiety, like shortness of breath or a racing heart. By slowing your breath, you activate your body’s relaxation response.

    • Grounding Techniques: When your anxiety intensifies and you start to feel overwhelmed, grounding techniques can help you reconnect to the present. One effective method is the 54321 technique: name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

    • Splash with Cold Water: If you’re feeling overheated or sweaty from anxiety, splash your face with cold water. Cooling your body down helps provide instant relief and can lower the intensity of your anxious feelings.

    • Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups in your body, starting from your toes and working your way up to your head. Holding each muscle tense for a few seconds before releasing helps relieve muscle tension and promotes overall relaxation.

  • When anxiety makes you feel constantly on edge and irritable, even small stressors can feel overwhelming. This can lead to restlessness, frustration, and difficulty staying calm. Coping strategies for managing irritability and that “on edge” feeling can help calm your nerves, reduce tension, and bring back a sense of emotional balance.

    • Box Breathing: Box breathing is a simple yet effective way to calm your mind and body. Inhale for a count of four, hold for four, exhale for four, and hold again for four. This structured breathwork helps shift your focus away from irritation and brings you back to a calmer state.

    • Mindfulness Body Scan: A body scan helps you relax by bringing awareness to each part of your body, one step at a time. Starting from your toes and moving up to your head, take note of any areas where you feel tension or discomfort, allowing yourself to release it as you go.

    • Stress Reduction Activities: Taking short breaks to walk, practice yoga, or enjoy a small hobby can work wonders for reducing irritability. These activities help shift your focus, ease tension, and bring a sense of calm back into your day.

  • When you struggle with anxiety, it’s common to seek constant reassurance from others. You might find yourself second-guessing your decisions, doubting your choices, and relying heavily on others’ opinions. This can make it hard to trust yourself and leave you feeling less confident. To break this pattern, focusing on building self-reliance and reducing the need for reassurance can help you feel more secure in your own decisions.

    • Practice Self-Validation in the Mirror: Take a moment each day to acknowledge your own achievements, strengths, and abilities. Stand in front of the mirror and affirm your worth by reminding yourself of your competence and positive qualities. This helps build self-confidence and reinforces your sense of value.

    • Establish Specific Boundaries for Reassurance-Seeking: Set limits on how often you seek validation from others. Gradually reduce the frequency of these requests to encourage self-reliance and help you trust in your own judgment.

    • Journal Your Self-Doubts: Whenever self-doubt arises, jot it down along with the situations that triggered it. Later, reflect on these notes to identify any recurring patterns. By working with your therapist, you can develop strategies to challenge and address these doubts more effectively.

    • Treat Yourself with Kindness: Be as compassionate toward yourself as you would be to a close friend. When self-doubt strikes, offer yourself words of encouragement and comfort. Consider practicing loving-kindness meditation as a powerful way to nurture your own sense of worth and well-being.

    • Check the Facts: Use the DBT skill of “checking the facts” when the urge to seek reassurance comes up. Pause and ask yourself whether your doubts are supported by evidence or if they’re based on distorted thinking. This practice helps you distinguish between realistic concerns and unnecessary anxiety.

Depression

  • When depression pulls you into the past or overwhelms you with negative thoughts, grounding yourself in the present can bring relief. The 5-4-3-2-1 method helps you reconnect with your surroundings by engaging your five senses.

    Try this simple exercise:

    • 5: Look around and name five things you can see.

    • 4: Notice four things you can touch—your clothing, a chair, or the warmth of a cup in your hands.

    • 3: Listen for three distinct sounds in your environment.

    • 2: Breathe in and identify two scents, like fresh air or your coffee.

    • 1: Focus on one taste or think about a favorite flavor.

    This technique gently shifts your focus away from distressing thoughts and brings a sense of calm and presence. It’s a small but powerful way to nurture yourself in difficult moments.

  • Deep breathing exercises can help regulate your nervous system and ease symptoms of depression. When we’re struggling emotionally, our breathing tends to become shallow, reinforcing feelings of stress. Intentional deep breathing, like diaphragmatic breathing or box breathing, encourages relaxation by slowing the heart rate and calming the mind.

    To try a simple deep breathing exercise:

    • Breathe in slowly through your nose for four seconds.

    • Hold the breath for four seconds.

    • Exhale gently through your mouth for four seconds.

    • Pause for four seconds before inhaling again.

    By shifting your attention to your breath, you create space between yourself and overwhelming emotions. Deep breathing can be practiced on its own or alongside other coping techniques.

  • Physical activity releases endorphins, natural chemicals that enhance mood and relieve stress. Whether it’s a gentle walk, stretching, yoga, or something more energizing like jogging or dancing, movement can help lift your spirits.

    Studies show that regular exercise can be as effective as medication for mild depression. It doesn’t have to be intense—even five minutes of movement can make a difference. If motivation feels low, try exercising with a friend or joining a group to add social connection and accountability. The goal isn’t perfection; it’s simply to move in a way that feels good for you.

  • Depression can make isolation feel tempting, but reaching out to trusted friends, family, or support groups can be incredibly healing. You don’t have to face this alone. Sometimes, sharing your feelings can provide relief, and even lighthearted conversations can bring comfort.

    One challenge of depression is the urge to cancel plans or withdraw. While it’s understandable, following through on commitments—even small ones—can help maintain connections. If showing up feels difficult, start small: send a text, schedule a short call, or meet for coffee. Relationships are a two-way street, and staying connected, even in small ways, can remind you that you are valued and supported.

  • Depression is tough, and it’s important to treat yourself with the same kindness you would offer a friend going through a hard time. Remind yourself that struggling does not mean failing—it simply means you’re human.

    There is no such thing as perfection, and everyone experiences ups and downs throughout life. Feelings, even the heavy ones, are temporary. Instead of criticizing yourself, try practicing self-acceptance and patience. You’re doing the best you can, and that is enough.

  • When depression makes everything feel overwhelming, breaking tasks into smaller, manageable steps can make a big difference. Even accomplishing one small thing—like making your bed, replying to one message, or going for a short walk—can bring a sense of progress.

    Each step forward, no matter how small, builds momentum and reminds you that you are capable. Celebrate your efforts, not just the outcome. Progress isn’t about speed—it’s about moving forward in whatever way you can.

  • Depression can disrupt daily life, making it hard to keep up with responsibilities or even get out of bed some days. While routines may seem mundane, they provide structure, help reduce decision fatigue, and bring a sense of normalcy when everything feels unmanageable.

    Start small:

    • Try waking up and going to bed at the same time each day.

    • Set a few basic daily tasks, like eating meals at regular times or getting fresh air.

    • Be flexible—routine should support you, not stress you.

    Over time, following a simple routine can bring stability and a sense of accomplishment, even on the hard days.

  • What you eat can have a powerful impact on your mood. Balanced, nutritious snacks and meals that support gut health can help regulate emotions, as the gut produces about 95% of your body’s serotonin—the neurotransmitter that influences mood.

    Consider:

    • Adding whole, nutrient-rich foods like fruits, vegetables, healthy fats, and proteins.

    • Staying hydrated and being mindful of caffeine and alcohol intake.

    • Reducing processed foods, sugar, and inflammatory triggers like gluten or dairy if they affect your well-being.

    Eating well isn’t about perfection—it’s about giving your body what it needs to feel its best. Small, consistent choices can add up to a big difference.

  • When depression makes everything feel unappealing, the idea of “faking it” might seem insincere—but it’s really about taking small actions, even when you don’t feel like it, to help shift your mindset over time.

    Sometimes, just showing up—whether it’s getting dressed, stepping outside, or saying yes to plans—can lead to positive experiences that remind you that life still holds joy, even if it feels distant right now. Over time, these moments add up, helping to lessen depression’s grip and bring back a sense of connection and enjoyment.

  • If depression persists or feels overwhelming, seeking help from a mental health professional is a sign of strength, not weakness. Sometimes, depression is more than what we can manage on our own, and that’s okay.

    Our therapist at Lumina Counseling can provide guidance, coping strategies, and tailored treatment options that help lighten the burden and create a path toward healing. If you’ve been struggling, reaching out for support can be the first step toward feeling better. You don’t have to go through this alone. Help is available, and you deserve it.

Low Self-Esteem

  • Low self-esteem can feel like an unshakable inner critic, making it hard to see your worth, trust yourself, or believe you deserve kindness. It can show up in many ways—negative self-talk, difficulty asking for what you need, self-judgment, or expecting the worst (catastrophizing). If this sounds familiar, know that you are not alone, and self-worth is something that can be nurtured and strengthened over time.

    Here are some gentle, practical ways to shift self-doubt into self-compassion.

  • That inner voice that tells you you’re not good enough, not smart enough, or not worthy? It’s not telling the truth—it’s just a habit of thinking, not a fact. Start by noticing when this voice shows up and gently question it:

    • Would I speak to a friend this way?

    • What’s another, more balanced way to look at this?

    • Am I assuming the worst, or is there a different perspective?

    Replacing harsh self-judgment with neutral or kind statements takes practice, but over time, it helps rewrite the narrative you tell yourself.

  • If you struggle to speak up for yourself, you might worry about being a burden or fear rejection. But your needs are just as valid as anyone else’s. Start small—practice expressing preferences (e.g., choosing a restaurant or asking for support on a small task).

    Try framing your requests with confidence:

    • “I would really appreciate it if you could…”

    • “I need some time to recharge today. Can we reschedule?”

    • “I feel overwhelmed—can we talk about it?”

    It’s okay to start where you are and build from there. You deserve to be heard.

  • Perfectionism and harsh self-criticism can keep self-esteem low. When you catch yourself being unkind to yourself, pause and ask:

    • What would I say to a loved one in this situation?

    • Can I give myself permission to be human?

    • How can I treat myself with gentleness right now?

    You don’t have to earn your worthiness—it’s already there. Practicing self-compassion helps create a softer, more supportive inner voice over time.

  • Catastrophizing is when your mind jumps to worst-case scenarios, making challenges feel bigger and scarier than they really are. When this happens, try:

    • Pausing: Take a deep breath before reacting.

    • Checking the facts: Is this really as bad as it seems? What’s the most realistic outcome?

    • Scaling it down: Ask, “Will this matter in a week? A month? A year?”

    By breaking down overwhelming thoughts, you regain a sense of control and perspective.

  • Confidence grows through action, not just thoughts. Strengthen self-esteem by:
    ✔ Keeping small promises to yourself (e.g., making your bed, finishing a task)
    ✔ Celebrating small wins instead of dismissing them
    ✔ Trying something new—even if it’s uncomfortable
    ✔ Surrounding yourself with supportive people who remind you of your worth

    Over time, these small choices add up, proving to yourself that you are capable, worthy, and enough—just as you are.

  • Low self-esteem can be deeply rooted, and healing takes time and patience. If self-doubt is holding you back or affecting your well-being, working with a therapist can help you unpack negative patterns, build self-compassion, and rediscover your confidence.

    You are not your worst thoughts. You deserve to see yourself with kindness, and you don’t have to do it alone.

Romantic Relationships: How to Stay Connected

Relationships thrive when partners feel seen, valued, and understood—but between work, responsibilities, and the everyday stressors of life, staying emotionally connected can sometimes take a backseat. Over time, this can lead to feeling like roommates instead of partners.

The good news? Connection isn’t about grand gestures—it’s built in the small moments of everyday life. Prioritizing quality time, individual growth, and attuning to each other’s needs can help deepen intimacy and strengthen your bond.

Here’s how:

  • It’s easy to fall into a routine of watching TV together and calling it “quality time.” While relaxing together is great, true connection happens when you engage in activities that create shared meaning, joy, or novelty.

    Try:

    ✔ Revisiting what brought you together—What activities did you love when you first met? Bring those back into your relationship.

    ✔ Trying something new together—Take a class, explore a new restaurant, or go on an impromptu adventure. Novel experiences trigger dopamine, strengthening emotional bonds.

    ✔ The Gottman Institute’s Love Maps Exercise—Ask each other meaningful questions about dreams, fears, and experiences to deepen emotional intimacy. (https://www.gottman.com/blog/build-love-maps/)

    Connection doesn’t have to take hours—small, intentional moments create lasting closeness.

  • Spending time apart isn’t a sign of disconnection—it’s essential for maintaining a healthy sense of self within the relationship. Having personal hobbies, friendships, and alone time helps each partner recharge and bring fresh energy into the relationship.

    Ways to create this balance:

    ✔ Encourage each other’s passions—Support your partner in doing things that bring them joy, whether it’s painting, running, or a book club.

    ✔ Build independence without distance—Check in with each other before making plans, ensuring that personal time strengthens (not detracts from) the relationship.

    ✔ Celebrate time apart instead of resenting it—Healthy separation allows partners to miss each other and appreciate their time together even more.

    A strong relationship is made up of two whole individuals who choose each other daily, not two people who lose themselves in the relationship.

  • Feeling emotionally seen and valued is one of the strongest predictors of relationship satisfaction. But what makes you feel loved might not be the same for your partner.

    To strengthen your connection:

    ✔ Learn your partner’s Love Language (https://5lovelanguages.com/)—Do they feel most loved through words, quality time, touch, acts of service, or gifts?

    ✔ Use The Gottman Institute’s “Turning Toward” concept—Instead of ignoring small bids for attention (e.g., “Look at this funny video”), acknowledge and engage with them. These micro-moments build trust over time. (https://www.gottman.com/blog/turn-toward-instead-of-away/)

    ✔ Regularly ask, “How can I love you better this week?”—Your partner’s needs evolve, and checking in prevents assumptions.

    Connection isn’t about guessing—it’s about listening, learning, and showing up in ways that truly matter to your partner.

  • Love isn’t just something you feel—it’s something you nurture through intentional effort. By making space for shared experiences, supporting each other’s individuality, and learning how to meet each other’s emotional needs, you create a relationship that feels fulfilling, resilient, and deeply connected.

    Even small, consistent actions—a thoughtful text, an unexpected hug, or an “I appreciate you”—can make all the difference.

    Your relationship deserves that care.

Managing Emotional Ups and Downs: Tools for Emotional Regulation

Emotions are a natural part of being human—but when they feel overwhelming, unpredictable, or difficult to manage, it can impact your relationships, decision-making, and overall well-being.

If you find yourself struggling to identify what you’re feeling, experiencing emotions more intensely than others seem to, or having trouble calming down after a big emotional reaction, you’re not alone. Emotional regulation is a skill, and like any skill, it can be learned and strengthened with practice.

  • For many, the first challenge isn’t just managing emotions—it’s figuring out what those emotions actually are. When emotions feel vague or tangled, they can feel even more overwhelming.

    Try:

    ✔ Using an emotions wheel—Tools like an emotion wheel can help you pinpoint what you’re experiencing beyond just “mad” or “sad.”

    ✔ Checking in with your body—Tension in your chest? Butterflies in your stomach? Physical sensations often give clues about your emotional state.

    ✔ Journaling or voice notes—Putting feelings into words (even just for yourself) can make them feel more concrete and manageable.

    The simple act of naming what you feel can reduce its intensity and help you gain clarity on what you need.

  • When emotions feel too big, it’s easy to react impulsively—whether that means snapping at a loved one, shutting down, or engaging in behaviors you later regret. Instead of being controlled by emotions, the goal is to create space between feeling and reacting.

    Ways to pause before reacting:

    ✔ The STOP technique:

    Stop—Pause and take a deep breath.
    Take a step back—Ask, “What’s happening right now?”
    Observe—Notice what you’re thinking and feeling without judgment.
    Proceed—Respond with intention instead of reacting automatically.

    ✔ The 90-Second Rule—Research shows that most emotional reactions last only 90 seconds unless we feed them with repetitive thoughts. If you can ride out the initial wave, the emotion may pass more quickly than you expect.

    ✔ The Temperature Technique—If you’re emotionally flooded, changing your body temperature (like splashing cold water on your face or holding an ice cube) can help shift your nervous system out of fight-or-flight mode.

  • Sometimes, even when you don’t react outwardly, emotions still feel stuck in your body long after a triggering event. Learning how to self-soothe can help you return to a place of balance.

    Try:

    ✔ Breathing techniques—Box breathing (in for 4, hold for 4, out for 4, hold for 4) activates the parasympathetic nervous system, signaling safety to your brain.

    ✔ Grounding exercises—Use the 5-4-3-2-1 method (see grounding techniques for depression) to bring your focus to the present moment.

    ✔ Movement—Shaking out your hands, stretching, or going for a walk can help discharge pent-up emotional energy.

    Your emotions don’t have to control you—by practicing self-soothing techniques, you can regain a sense of stability.

  • Emotional regulation isn’t about suppressing emotions—it’s about learning how to experience them without being consumed by them. Building long-term emotional resilience takes practice, but small, intentional steps can make a big difference.

    Ways to build emotional resilience:

    ✔ Create a daily check-in habit—Taking even 2 minutes a day to ask yourself, “How am I feeling?” increases emotional awareness.

    ✔ Use self-compassion—Instead of judging yourself for feeling “too much,” remind yourself: Emotions aren’t bad—they’re just information.

    ✔ Build distress tolerance—Develop a “toolbox” of strategies (breathing, journaling, movement, talking to a friend) that help when emotions feel overwhelming.

  • Your emotions don’t define you, and feeling deeply doesn’t mean you’re broken. With practice, you can learn how to identify what you feel, create space between emotions and reactions, and return to a place of calm more easily.

    Most importantly? You don’t have to do this alone. Seeking support—whether through therapy, mindfulness practices, or self-reflection—can help you build the emotional tools to feel more in control and at peace with your emotions.