Therapy4LivingWell

    Mental Health Resources

    Curated resources to support your mental health journey, from crisis lines to self-help exercises.

    Crisis Support

    If you or someone you know is in crisis or experiencing a mental health emergency, please reach out immediately:

    • 988 Suicide & Crisis Lifeline (US): Call or text 988
    • Crisis Text Line: Text HOME to 741741
    • Emergency Services: Call 911
    • Veterans Crisis Line: Call 988, then press 1

    International Hotlines

    United Kingdom

    Samaritans – 116 123

    Canada

    Crisis Services Canada – 1-833-456-4566

    Australia

    Lifeline Australia – 13 11 14

    India

    iCall – 9152987821

    Germany

    Telefonseelsorge – 0800 111 0 111

    New Zealand

    Lifeline NZ – 0800 543 354

    Recommended Books

    The Body Keeps the Score

    Bessel van der Kolk · Trauma & recovery

    Feeling Good

    David D. Burns · CBT for depression

    The Anxiety and Phobia Workbook

    Edmund J. Bourne · Anxiety management

    Hold Me Tight

    Sue Johnson · Couples & attachment

    Wherever You Go, There You Are

    Jon Kabat-Zinn · Mindfulness

    Man's Search for Meaning

    Viktor E. Frankl · Meaning & resilience

    Breathing Technique: 4-7-8 Method

    The 4-7-8 breathing technique, developed by Dr. Andrew Weil, is a simple yet powerful method for reducing anxiety and promoting relaxation:

    1. 1Exhale completely through your mouth, making a whoosh sound.
    2. 2Close your mouth and inhale quietly through your nose for 4 seconds.
    3. 3Hold your breath for 7 seconds.
    4. 4Exhale completely through your mouth for 8 seconds, making a whoosh sound.
    5. 5Repeat for 4 cycles. Practice twice daily for best results.