Calm Your Nervous System Fast!
Here are two tools that will calm your body quickly in moments of extreme panic, dissociation or overwhelm. They can be used in less acute moments to bring more calm and peace, too. They are "box breathing" and "EFT tapping." There are lots of other tools out there if you don't love these, but this is a good place to start...
1. Box breathing:
2. EFT Tapping:
Meditation and mindfulness Practice
Below are a couple videos for a longer-term solution, meditation!
Meditation is at least a 5,000 year old practice that originated in India and has come to be recognized the world over for its benefits to mental health.
Meditation: it's easier than you think! (Intro)
A two minute explanation by Tibetan Buddhist meditation master Yongey Mingyur Rinpoche
A 15-minute guided meditation, same teacher:
Low cost therapy
Get therapy for ~$15 per session from graduate interns!
William Temple House 503-226-3021
PSU Counseling Clinic 503-725-4620
Lewis & Clark Community Counseling Center 503-768-6320
Grief Support
Dougy Center, free support groups for children, adolescents & adults
Interpersonal Violence
Call to Safety (Pdx) 24/7: 503-235-5333
Safe Choice (Clark Co.) 24/7: 360-695-0501
National DV Hotline: 1-800-799-7233
Urgent / Crisis
If you cannot stay safe, go to the nearest ER or call 911.
Crisis hotlines by county: See full list hosted by OHA
Crisis Walk-In centers: Cascadia (Pdx) or Hawthorn (Hillsboro)