• Emergency Information 

    You can get confidential help from trained professionals for free 24 hours/day.

    CALL:

    National Suicide Prevention Lifeline: 1-800-273-TALK (8255)

    National Suicide Hotline: 1-800-SUICIDE (784-2433)

    California Youth Crisis Line: 1-800-843-5200

     

    TEXT:

    Crisis Text Line (U.S.): Text HELLO to 741741

    Youthspace Text Line: Text 778-783-0177

     

    Non-Emergency Safety Planning 

    Identify 3 hobbies/activities/ healthy distractions 

    • Draw, color, paint 
    • Dance
    • Video game
    • Sleep/ nap
    • Eat a snack
    • Journal 
    • Exercise
    • Play a game
    • Go outside, go for a walk 
    • Talk to a friend

    Identify 3 people you can reach out to for support

    • Parent/ guardian 
    • Siblings
    • Extended family (aunt, uncle, grandparent, cousin)
    • Friend(s)
    • Trusted adults (coach, teacher,school staff member)

     

    Quick ways to calm down

    Think of your favorite place.- Imagine what does it look like, smell like, feel like, etc. 

    Think of your favorite things

    Sing the lyrics of a song you love

    Squeeze something (play doh, ball, pillow, our fists, silly putty)

    Name things you see in your surroundings in alphabetical order (apple, book, cat, door, etc)

    Identify 5 things you see, 4 things you smell, 3 things you touch, 2 things you hear, 1 thing you taste

    Get a cold drink of water

    Take deep breaths 

     

     Practice self-care and look after your mental health

    1.Recognize that your anxiety is completely normal

    Talk to a trusted adult and let them know if you’re not feeling well, or if you’re feeling worried about the virus.

     

    2. Create distractions

    Seek relief and find balance in your day by reading, doing homework, watching a movie, baking.  

     

    3. Find new ways to connect with your friends

    Zoom, Facetime, join a Tik-Tok challenge, download Houseparty 

     

    4. Focus on you

    What are some things you've always wanted to do? Write three down. Now is the time to do them.

     

    5. Feel your feelings

    Everyone processes feelings differently. Some people make art, talk to a friend, or listen to music. Do what feels right to you.