Resources:

Calming Videos:

safety planning guide:

what are three signs that you may be in crisis?

  • What body sensations do you notice? Do you feel tense? Hot? Sweaty? Are you crying? Yelling? Unable to form words?

  • Is there a common experience that often happens when you are in this place? Have you been getting less sleep? Stressed about current situations? Having a lot of trauma reminders? Fighting with a loved one?

  • There are no wrong answers.

what are three things that might help?

  • These don’t have to be huge or take a lot of time.

  • Here are some things that might help:

  • Deep breathing, listening to music, drawing, writing, holding an ice cube, drinking a glass of water, taking a nap, playing a game on your phone, console or computer, watching a favorite tv show, watching a horror movie (really!) or a stand up comedy special.

  • Again, no wrong answers, what matters is that these are right for you—and realistic.

who are three people you can call or text?

  • It doesn’t matter if you have known them for 5 weeks, 5 years, or 5 minutes, someone is willing to listen.

  • If you can’t think of anyone, keep reading, help is still available.

what about professionals who can help?

  • If you need more support after using the above strategies, here’s some additional guidance:

    • Call or text 988 for 24/7 confidential support.

    • Contact the above warmlines (keep in mind some are not 24/7).

    • Go to a mental health urgent care facility (for those in the KC metro area)

    • Go to your nearest emergency room.

    • Established clients (anyone who has had one session with me) are more than welcome to reach out to me outside of sessions, especially if in crisis.

      DISCLAIMER: When contacting me directly, please understand that I may not get back to you immediately— I do not answer my phone when I am with clients or when I’m not in a confidential setting. There is no charge for up to 15 minutes of between session contact (and you’d be surprised, often 15 minutes or less is all it takes).