Hi there,

I’m sorry that you have been struggling. The state of the world is very isolating right now, which can be damaging to mental health. Understandably, you are concerned about COVID transmission. Still, you should remember that your mental health is just as important as your physical health and that you can get treatment for mental health without risking infection by using online mental health services.

If you are in crisis or in danger of self-harm, please contact 911 or one of the following crisis lines:

Crisis text line: Text HOME to 741741

Facebook Messenger:

https://www.messenger.com/t/crisistextline

Suicide Prevention Lifeline 1-800-273-8255

https://suicidepreventionlifeline.org/chat/

The Trevor Project 1-866-488-7386 Text START to 678-678 https://www.thetrevorproject.org/get-help-now/

Here are some resources that can help you find a therapist to get some professional help right now:

https://openpathcollective.org/- low cost therapy options

https://www.inclusivetherapists.com/

https://www.psychologytoday.com/us/therapists/online-counseling

https://borislhensonfoundation.org/covid-19-free-virtual-therapy-support-campaign/- 5 free sessions for BIPOC ”individuals and families experiencing a life-changing event(s) related to or triggered by the COVID-19 pandemic and/or stress/anxiety regarding race relations and injustice towards people of color.”

While you are searching for a therapist, you can increase your network of support and work to increase your healthy coping mechanisms to help manage your mental health. There are many different online support groups in terms of support that you can participate in for mental health concerns. Here, you will be surrounded by people who understand the situation you are going through and can empathize with you. They might be in different parts of their mental health journeys, so they may also be able to help give you insight. Here are some online support groups that you can look into:

https://namimainlinepa.org/online-and-telephone-support-groups/

https://www.dbsalliance.org/support/chapters-and-support-groups/online-support-groups/

https://adaa.org/adaa-online-support-group

https://www.mhanational.org/find-support-groups

https://support.therapytribe.com/depression-support-group/

Here are some coping strategies that you can try in order to help avoid self-harm:

https://www.helpguide.org/articles/anxiety/cutting-and-self-harm.htm

https://www.themix.org.uk/mentalhealth/self-harm/self-harm-coping-tips-and-distractions-5696.html

https://www.psychologytoday.com/us/blog/the-truth-about-exercise-addiction/201708/15-things-do-instead-self-harming

https://www.firstpersonplural.org.uk/wp-content/uploads/2015/10/Alternative-coping-mechanisms-to-avoid-self-harm.pdf

http://www.selfinjury.bctr.cornell.edu/perch/resources/distraction-techniques-pm-2.pdf

Self-care is very important in terms of maintaining good mental health. It’s important to carve out spaces for yourself no matter how stressful or busy your days are. One of the biggest challenges in doing this is that many people don’t know where to start. I would recommend taking some time to go outside, spending a bit of time off of technology, and spending time with people that make you happy. Here are some long lists of ways to participate in self-care:

https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12-ways-take-better-care-yourself

https://www.huffpost.com/entry/20-selfcare-practices-for_b_10314820

https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729

I hope that you can get the help that you need and that you can improve your mental health.

Best wishes,

Mikaela