Therapy Services
Written & Researched By Nataly Meza & Nicholas Petersen
Services & Sites can be accessed by clicking on their underlined title
There are a large variety of therapy services provided by mental health clinics. It is important to note that many of them may come at a cost , if you are uninsured. If you have suffered serious trauma and are in danger. It is possible to seek help from your local justice department and be provided therapy at no cost with additional services. Here are some website services I found to be helpful:
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Distress Helpline
Another way to seek support and help is through support groups. These are meetings where you and other people with similar problems as you join in order for you all to talk as a community, relate and help each other. It can be very helpful and peaceful to know you are not alone and there are others out there who have been through similar or maybe almost the same hardships. Here are some trusted sites communities to connect to support groups through:
Coping Mechanisms
When an individual is going through depression/anxiety, going through overwhelming states in your day is completely normal. When we go through these emotions and states, coping mechanisms can be helpful to lower our negative emotions, or maybe even at times solve them. Coping mechanisms come in all shapes and forms. These can range from self-care ( FE: Taking a shower), or breathing techniques, and more. There is no list of what isn't and is a coping mechanism, but it is simply defined as a positive activity/action that distresses an individual.
We have underlined positive as a way to remember that there are in fact negative ways to make an individual “feel better”. This can count as abusive behavior (FE: Punching a wall), substance abuse (FE: Alcohol). Although these negative activities may cause temporary relief, they are not positive, and should not be practiced. Alcohol, drugs, violence, all cause more harm than well. Although an individual might not have the clarity to see these damages at the moment, over time these actions can cause long-term damage. These damages can range from developing alcoholism, drug addictions, becoming a domestic abuser to loved ones, and more. It is key to remember these destructions not only affect YOU but also your friends/family.
What are coping mechanisms?
There is a large range of coping mechanisms and here are some resources to PDFs on trustworthy websites to give you an idea of some to try. Everyone works differently and a coping mechanism that works perfectly for someone else, might not work for you at all. But it is important to try these to better read your body and know what works for you. Many of these can be practiced just sitting down and don't require you to do very much at all, so we push you all to try as many as you can! Another important reminder is that the more you practice these coping skills, the more familiar and embedded they will become in your brain, and will they may become a reflex rather than a chore, which is great!
Coping Skill #1: Coloring/Drawing
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Coloring and Drawing can be a very peaceful activity to help relocate your train of thought. These can all be printed out, or downloaded, and drawn on. If this is a positive coping skill for you, we’d motivate you to print out as many as you'd like, create a folder and carry it around with you with some colors! It's a great pass time, a positive hobby and can absolutely be a coping mechanism.
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https://www.therapistaid.com/interactive-therapy-tool/mandala-builder
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A resources tool that builds a mandala for you!
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Here is a folder of Printable Mandalas we have created
Coping Skill #2: Music
Music has a large impact on our minds. Music can help stabilize hormones, therefore, lowering our stress levels. It's common to result in sad music to seek relation when we are sad listening to sad music is what many teens result too because the music reflects the way we feel, making us feel understood. Unfortunately, this is a negative coping mechanism, due to the fact that this activity only harms us more. Is it making you happier? Nope! Therefore it's better to listen to positive or upbeat music. This can range from music that is upbeat, it makes you want to get up and dance, or music that makes you feel at peace. To contribute, we have created playlists in different areas that we believe could positively impact the way we feel and maybe help you feel better.
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#1: A playlist filled with upbeat songs from Billy Joel, Sam Cooke, Paul Anka & more! These are considered olden-day music probably your grandparents loved!
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Personal Favorites: Nothing Can Change This Love by Sam Cooke & Sleepy Lagoon by The Platters
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#2: A playlist filled with upbeat songs from the early 2000s! This is a popular genre lately and a very upbeat one! We inspired it based on what we believe it'd be like to have experienced going to a club in this era.
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Our Personal Favorites: Temperature by Sean Paul & Sexy Chick by David Guetta ft. Akon
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#3: A playlist filled with up-to-date pop we enjoy. This playlist is filled with upbeat tunes by Tame Impala, Goth Babe, Kali Ulchis, Clairo & more!
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Our Personal Favorites: Sundress By A$AP Rocky & Never Cared By Boy Pablo
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#4: Sometimes we crave freedom and exploration. This is a playlist that makes us daydream of long drives with friends on your way to a place you are all excited to experience together.
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Our Personal Favorites: The Night is Still Young By Nicki Minaj & Good Day by Surfaces
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Coping Skill #3: Detective Thinking
This is a personal favorite and one I use most of the time. When an individual has anxiety or depression, both minor and major inconveniences can take a toll on their state. One small issue can be overanalyzed or overthought, and lead to a person's anxiety attack and into a state of distress. When this happens we tend to through all the facts out and rely on our negative intuition. Due to this, a coping practice named “Detective Thinking” was created in order to better organize a person's thoughts and be more rational.
To the right, we have a demonstrated example of how to use this coping skill. When we overthink we tend to assume the worst. In order to feel better, it's best to analyze this situation properly. What is going on, what you are thinking will happen, the facts, what else could be going on besides what you believe, if you're worried about this situation before, have you been right? Have you been wrong? It may also help to ask a friend if it has happened to them and to see what facts they can provide you with. If you are not comfortable enough to share your story and situation with anybody, you can also say you are asking for a friend or cousin, and explain “their” (your) situation. If you look at this situation as positively as possible, how is it different? It can be helpful to express how worried you are on a scale of 1-10 from the start of the exercise compared to the end.
Coping Skill #4: Breathing Exercises
During anxiety and panic attacks, our heart rates increase largely, and breathing techniques can regulate our heart rate and calm us down. By calming down we have the ability to enter a clearer state to think clearly and proceed with what is needed to do in order to construct a solution or create a plan.
Click on the safe link below to be taken to a printable PDF with a list of different types of breathing exercises you may try to see what works out for you:
Coping Skill #5: Physical Self-Care
Another great coping mechanism is taking care of yourself. This can mean doing your makeup, taking a shower, doing some exercises. It is important to know that mind and body are separate. Whether our mind is in a negative state, improving our physical bodies and essence can be pleasuring. Looking into the mirror to see how beautiful you are, or showering to feel clean and fresh. This can all better our emotions and make us feel better.
