Support Hub

Not everything that helps happens in a therapy session.

This page is here for the moments between, when you need to ground yourself quickly, find a crisis line, or simply have something to hold onto.
Use it whenever you need it.

If you or someone you know is in a crisis or may be in danger, please call 911 or go to your nearest hospital.

24/7 Crisis Support

❖ In Immediate Danger? Call 911

❖ Crisis Text Line / Self-Harm Support
Text HOME to 741741

❖ Suicide & Crisis Lifeline
Call or Text: 988
Chat Online

❖ The Trevor Project – LGBTQ Youth Crisis Support
Call: 866-488-7386
Text: START to 678678
Chat Online

❖ Trans Lifeline
Call: 877-565-8860
Peer support run by and for trans people

❖ Veterans Crisis Line
Call 988, then press 1
Text: 838255
Chat Online

Specialized Support

❖ AIDS Crisis Line
Call: 800-221-7044

❖ LGBT National Hotline
Call: 888-843-4564

❖ National Domestic Violence Hotline
Call: 800-799-7233

❖ National Eating Disorders Hotline
Call: 888-375-7767

❖ Planned Parenthood National Hotline
Call: 800-230-7526
Support with reproductive health, birth control, and sexual health services

❖ SAMHSA Substance Use Helpline
Call: 800-622-4357
Free, confidential help for substance use or mental health treatment referrals

Wellness Library.

A small collection of guided meditations, breathing exercises, and grounding techniques. These are simple tools you can use anytime — before a session, in a hard moment, or just to slow down.

2 Minute Meditation

Inhale through your nose for 4 counts, hold 2, exhale through your mouth for 6. Drop your shoulders.
Notice nearby sounds — stream, leaves, birds — letting them wash over you. With each inhale, feel calm; with each exhale, release tension.
Progressive Muscle Relaxation: An Essential Anxiety Skill #27

Progressive Muscle Relaxation (PMR) is a technique that reduces stress by tensing and relaxing muscle groups to increase tension awareness and release. It aids in managing stress, anxiety, and improving sleep, promoting calmness and well-being. Regular practice supports emotional regulation and better stress control.
5, 4, 3, 2, 1: A Simple, Grounding Exercise to Calm Anxiety

This video features soothing piano music that is perfect for relaxation, meditation, yoga, study, and sleep. The gentle melodies and soft tones will help you unwind and let go of stress and anxiety, allowing you to focus on your breath and inner thoughts.
Box Breathing – 1 minute in length

Breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4, and repeat. Simple, effective, and something you can do anywhere. Particularly useful for racing thoughts or stress that makes it hard to focus.
Take a Deep Breath

Did you know that extending your exhales so that they are a little longer than your inhales can help you relax? Try it and let us know how it goes for you. The breath bubble above was designed with the following counts in mind:
Inhale for 3 counts
Rest for 2 count
Exhale for 5 counts
Rest for 2 counts
Tips:
Experiment with different counts that feel nourishing for you.
↓Go down by a count of one in each part if you’re feeling any stress or strain.
↑ If it feels easy, you can try increasing each section by a count of one.
☺️ Bringing a hint of a smile to your lips helps to relax your jaw.
10-Minute Meditation For Depression

If you are suffering from severe depression and/or having harmful thoughts, please reach out to your local suicide prevention support resources in your area: https://en.wikipedia.org/wiki/List_of_suicide_crisis_lines
Written and Narrated by John Davisi. John is a mindfulness-based, certified life coach, meditation guide, and speaker. Follow him and check out his other mindfulness and meditation sessions at https://www.youtube.com/c/johndavisi