Support Hub

Colorful stained glass sunflower with yellow petals, green and blue leaves, set against a green background.

At Insight Counseling Center, we believe that having the right support at your fingertips can make all the difference in your journey toward healing and growth. We have gathered these trusted tools and contacts to help you find support, deepen your understanding, and take practical steps toward well-being.

If you or someone you know is in a crisis or may be in danger, please call 911 or go to your nearest hospital. The following resources can provide you with help.

We encourage you to explore these resources as you continue building a life aligned with your values, one step at a time.

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.

Step into a world of peace with our meditation video and audio library—a thoughtfully crafted blend of visuals and sounds to bring tranquility and mindfulness into your life. Our soothing videos guide you on a visual journey to relaxation, while our curated audio tracks lift you through moments of calm and introspection. Whether you’re a seasoned meditator or just starting out, these purposeful resources are here to support you, offering a gentle path to unwind and reconnect whenever you need it.

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

This breathing exercise can be called box breathing, battle breathing, bomb breathing, or can exist by a few other names. It's a very simple breathing exercise that people that can be used by those who disengage bombs. They use this technique to manage their stress at a level where they are able to make decisions, and function optimally under extreme levels of stress.
This is a great technique to control those ruminating thoughts while attempting to fall asleep. The practice is pretty simple: Breathe in for the count of four, hold your breath for the count of four, breathe out for the count of four, hold for the count of four, and repeat.
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