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

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