If you are experiencing a crisis or emergency, please call 911 or go to your nearest emergency room.

Suicide and Crisis Lifeline: 988

National Domestic Violence Hotline: 1-800-799-SAFE (7233)

National Maternal Mental Health Hotline: 1-833-TLC-MAMA (1-833-852-6262)

Parent Support Warm Line: 1-888-404-7763 (non-emergency peer support open Monday through Friday, 9am to 4:30pm PST)

Physician Support Line: 1-888-409-0141 (free, confidential, and anonymous non-emergency peer support for doctors and medical students open Monday through Friday, 8am to 12am ET)

Trans Lifeline: 877-565-8860 (trans peer support)

Veterans Crisis Line: dial 988, then press 1

Here are some options for free or low-cost therapy that might be available to you:

Antioch Community Counseling and Psychology Clinic: Low-cost counseling services staffed by graduate students under supervision.

Asian Counseling and Referral Services: Sliding scale therapy offered to all ages (accepts Medicaid).

Bastyr Center for Natural Health: Low-cost counseling services staffed by graduate students under supervision.

City U of Seattle Counseling Center: Low-cost counseling services staffed by graduate students under supervision.

Employee Assistance Plan (EAP): Check with your employer about whether you are eligible to access any free or low-cost therapy sessions through your EAP.

Open Path Collective: Nationwide low-cost mental health counseling services.

Washington State Bar Association (WSBA) Member Wellness Program: Individual consultation, group treatment, information and referrals, peer counseling, and prevention training. Services are provided at no cost to WSBA members.

Washington Therapy Fund Foundation: Up to eight free therapy sessions for Black adults and children facing economic hardship.

Feeling anxious or sad? Looking to bring a moment of calm into your day? I invite you to try any of these exercises that resonate with you and see if you notice any changes:

Engage Your Senses

Go outside and take some deep belly breaths.

Scan the room you are in and try to notice one thing you have never noticed before.

Access Your Creativity

Journal or draw.

Cook or bake your favorite treat.

Make music, either with an instrument or your voice. It does not matter if you sound good or not.

Indulge

Pour yourself a nice cup of coffee or tea and drink it slowly, savoring the taste, smell, and warmth.

Listen to your favorite songs and sway your body to the beat.

Eat something delicious.

Try to access the most compassionate version of yourself and direct some of that compassion inward. Sit with that for as long as you can tolerate and notice how it feels.

Pick up an old hobby from your childhood.

Come Into Your Body

Try some gentle movement (a slow walk, a bit of yoga) or something more intense that will increase your heart rate (dancing, jogging).

Do a body scan: From head to toe, take a moment to notice each part of your body—how it is feeling, whether it is tense or relaxed, whether any sensations come up. Notice with curiosity, knowing there is no right or wrong.

Rest

Take a break from screens for a while.

Take a bath or shower. Find the perfect water temperature for your skin.

Lay down for an afternoon nap or make plans to go to bed early tonight.

Practice Mindfulness

Try some box breathing: inhale for four counts, hold for four counts, exhale for four counts, hold for four counts, then repeat.

Connect with Others

Call or meet up with a dear friend or loved one.

Go to a meet-up or community event that interests you.

Schedule your next therapy session.

If you are curious to learn more about mental health, please check out any of the books below.

Trauma

"Trauma and Recovery" by Judith Herman, PhD

"The Deepest Well: Healing the Long-Term Effects of Child Adversity" by Nadine Burke Harris, MD

"Oppression and the Body: Roots, Resistance, and Resolutions" by Christine Caldwell

"Trauma Stewardship: An Everyday Guide to Caring for Self While Caring for Others" by Laura Van Dernoot Lipsky

"The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel Van der Kolk

Relationships

"The Seven Principles for Making Marriage Work" by John Gottman, PhD and Nan Silver

"Fair Play: A Game-Changing Solution for When You Have Too Much to Do (and More Life to Live)" by Eve Rodsky

"Hold Me Tight" by Dr. Sue Johnson

"Come As You Are" by Emily Nagoski, PhD

"Polysecure: Attachment, Trauma, and Consensual Nonmonogamy" by Jessica Fern

Parenting

"How to Talk So Kids Will Listen & Listen So Kids Will Talk" by Adele Faber & Elaine Mazlish

"No Drama Discipline: The Whole-Brain Way to Calm the Chaos and Nurture your Child's Developing Mind" by Daniel Siegel

"Dibs in Search of Self" by Virginia Axline

Addiction

"In the Realm of Hungry Ghosts: Close Encounters with Addiction" by Gabor Mate

Therapy

"The Gift of Therapy" by Irvin Yalom

"Maybe You Should Talk to Someone" by Laurie Gottlieb

"Staring at the Sun: Overcoming the Terror of Death" by Irvin Yalom

"Can't We Talk about Something More Pleasant?" by Roz Chast