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If you or someone you know is struggling, these are some 24/7 resources: 

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If you or someone you know is struggling, these are some 24/7 resources: 

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IAMALIVE Crisis 24/7 Chat: https://www.imalive.org/
National Suicide Prevention Lifeline 1-800-273-8255
For LGBTQ+ Youth and Allies: https://www.thetrevorproject.org/get-help-now/ (24/7 Phone, Chat or Text)

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If you or someone you know is struggling, these are some 24/7 resources:IAMALIVE Crisis 24/7 Chat: https://www.imalive.org/ National Suicide Prevention Lifeline 1-800-273-8255 For LGBTQ+ Youth and Allies: https://www.thetrevorproject.org/get-help-now/ (24/7 Phone, Chat or Text)

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If you or someone you know is struggling, these are some 24/7 resources:IAMALIVE Crisis 24/7 Chat: https://www.imalive.org/ National Suicide Prevention Lifeline 1-800-273-8255 For LGBTQ+ Youth and Allies: https://www.thetrevorproject.org/get-help-now/ (24/7 Phone, Chat or Text)

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We can all help prevent suicide. The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States.

988

¡Los servicios de texto y chat de 988 Lifeline ya están disponibles en español!
Haga clic aquí para obtener información sobre cómo acceder a todos los servicios en español.

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The 988 Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States. We're committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.

About The Lifeline

Anyone could be struggling with suicide. Find more specific resources below.

I'm Struggling With Individuals with Neurodivergence

We understand that every struggle is different. Experience the stories of people like you, and how they overcame crisis to find hope and recovery.
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First, you'll hear an automated message featuring additional options while your call is routed to your local 988 Lifeline network crisis center.

We'll play you a little music while we connect you to a skilled, trained crisis worker.

A trained crisis worker at your local center will answer the phone.

This person will listen to you, understand how your problem is affecting you, provide support, and get you the help you need.

988 Lifeline Center calls are free and confidential, and we're available 24/7.

Show What Happens When You Call The Lifeline

Everyone Plays A Role In Suicide Prevention

Get in touch

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Skip to main content We can all help prevent suicide. The 988 Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals in the United States. 988 ¡Los servicios de texto y chat de 988 Lifeline ya están disponibles en español!

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The Trevor Project | For Young LGBTQ Lives

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The Trevor Project provides 24/7 crisis support services to LGBTQ young people. Text, chat, or call anytime to reach a trained counselor. Free and confidential.

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Suicide Prevention

Suicide prevention and crisis counseling

Warm Transfers

Referrals and warm transfer to other services

Follow-up Care

Follow-up to check that you have connected to care and it is working for you

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We're here to listen and help with problems like stress, depression, anxiety, or drug and alcohol use. For you or someone you care for. What We Do Helping New Yorkers in Crisis NYC 988 is your...

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600: 4 Ways To Reenter Peace And Calm From An Anxious State

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#RisingYouth Webinar - Intersectionality in Mental Health

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Indigenous students reported the highest rates of negative mental health related to the pandemic compared to students in all other racial and ethnic groups who visited their college counseling centers last year, according to new data released by the Center for Collegiate Mental Health. Black, Hispanic or Latino, and Indigenous students also reported the highest rates of grief and loss, a blog post about the data said.

Between 71 and 72 percent of American Indian, Alaska Native, Native Hawaiian or Pacific Islander students who started treatment through their college counseling center reported negative mental health impacts due to COVID-19, a higher rate than Black students (56 percent), Hispanic or Latino students (65 percent), Asian students (62 percent) and white students (68 percent), the CCMH blog post said. LGBTQ students, especially nonbinary, pansexual, queer and transgender male students, also experienced higher rates of negative mental health during the pandemic than their non-LGBTQ peers, the post said.

The blog post, which was posted Tuesday, is the third of five reports from the CCMH, a research group of college counseling centers based at Pennsylvania State University. The posts analyze survey data from nearly 50,000 students who visited 143 campus counseling centers nationwide between July and December 2020, during the pandemic.

Seventeen percent of American Indian or Alaskan Native students also reported they were suffering grief or the "loss of someone" during the pandemic, along with 16 percent of Native Hawaiian or Pacific Islander students, 13 percent of Black students and 10 percent of Hispanic or Latino students, the blog post said. Only 7 percent of white and Asian students surveyed reported that they were grieving for someone. The CCMH concluded that the negative impacts of the pandemic were "reported disproportionately by students with minority identities."

"It is important to note that both large and small differences were discovered between the various identity groups, but the lowest rates of negative impact were often associated with majority identity statuses," the post said.

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Indigenous and LGBTQ Students' Mental Health Most Hurt by Pandemic

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Indigenous students reported the highest rates of negative mental health related to the pandemic compared to students in all other racial and ethnic groups who visited their college counseling centers last year, according to new data released by the Center for Collegiate Mental Health.

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Dior Vargas, MS, MPH is a Queer Latina Feminist Mental Health Activist and lives with Dysthymia, PTSD, and Borderline Personality Disorder tendencies. She is the creator of the People of Color and Mental Illness Photo Project, a response to the invisibility of Black Indigenous People of Color in the media representation of mental illness. She is also the editor of The Color of My Mind, a photo essay book based on the photo project. Dior tours the country delivering keynotes, hosting workshops, and speaking on panels. Her work and insight have been covered in media outlets such as The New York Times, Forbes, Newsweek, and NBC News Latino.

Dior is the recipient of numerous awards, including the White House Champion of Change for Disability Advocacy Across Generations under the Obama Administration, 2015 Alternatives Conference Cookie Grant and Bill Compton LGBTQI Leadership Award, and a Susan M. Daniels Disability Mentoring Hall of Fame Inductee. Dior has a BA in the Study of Women and Gender from Smith College, an MS in Publishing from Pace University, and an MPH from New York University. She is a native New Yorker and currently lives in New York City.

Text from Video:

Hi, my name is Dior Vargas and I'm a Latina feminist mental health activist. I'm 33 years old and I live in New York City. About a few years ago, I started the People of Color and Mental Illness Photo Project, which is in response to the lack of media representation of Black, Indigenous, POC, when it comes to mental illness. So it's the 30th anniversary of the ADA. And growing up for me, I really had no idea what the ADA was about. It wasn't until college. When I started noticing that there was an office of disability on campus, and for me living with mental health conditions, I didn't think that that was something that pertained to me. And so it wasn't until grad school. When I realized that I could get accommodations because my anxiety made me feel like I had to double check every question and even triple check.

And so I learned that I could get a different support systems to be able to make my education easier on me. While I'm really grateful for the ADA, for all the things that it provides. Those with disabilities, such as the ability to have service animals, the ability to get housing and among other things, for me, the housing aspect is something that still needs work on. Also, when it comes to accommodations and small businesses, a lot of times those services are exempt for those. And I think that all businesses, no matter what size should be thinking about making those accommodations for people who are living with disabilities. One thing that I would really like to change is the fact that a lot of times when people say the word disabilities, that they don't think of mental health conditions when it comes to that. So I think that it's really an awareness issue, as well as just talking about it more often within these communities.

I also would really love for there to be more of an intersectional lens when it comes to disability. I feel like a lot of times the access to care for Black Indigenous POC is lacking. And so if there could be more language, if there could be more of an emphasis on how that impacts people who are marginalized, I think that would be really amazing. There are a lot of things that are going on when it comes to the lack of accessibility and it can be daunting, what can one person do? But I think that there's a lot of things that we can do. We can reach out to our local representatives and talk about how disability needs to be part of their platform. A lot of times that's the last thing that people think about. And so we should be more active.

We should also be part of phone banks, maybe really focusing on people's plans when it comes to disability. I also think that it's important that we ourselves think about disability and how those who live those lives experience life differently. So always being aware of how things that you don't think about is impacting other people. So always making sure that they are image descriptions in your social media posts, either in the caption or an alt text. I think that we need to think about that as well as making sure that when we have events that we are thinking about accommodations, is there a ramp? Is there going to be someone who does sign language interpretation? We really need to think about our other people because really ability and advocacy is bigger than ourselves.

In partnership with Diana Pastora Carson, M.Ed.
Author: Beyond Awareness: Bringing Disability into Diversity Work in K-12 Schools & Communities, and children's book Ed Roberts: Champion of Disability Rights, ADA 30th Anniversary Edition https://www.dianapastoracarson.com/store

DURING THESE UNCERTAIN AND STRESSFUL TIMES, ABILITY Magazine is providing FREE Premium Memberships that include all Content, Digital Flip Page ABILITY Magazine, PDF versions, plus online interactive ABILITY Crossword Puzzles. SIGN UP HERE FOR YOUR FREE MEMBERSHIP

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Listen Dior Vargas, MS, MPH is a Queer Latina Feminist Mental Health Activist and lives with Dysthymia, PTSD, and Borderline Personality Disorder tendencies. She is the creator of the People of Color and Mental Illness Photo Project, a response to the invisibility of Black Indigenous People of Color in the media representation of mental illness.

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Enhancing Mental Health for Hispanic and Latino/Latina/Latinx Persons

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The Hispanic/Latinx community in the U.S. is very diverse, including people from many different nations and regions of the world. Individuals of Mexican, Puerto Rican, Cuban, Central American and South American descent have been part of the American cultural tapestry for centuries. As with any community, the mental health needs and experiences of Hispanic/Latinx people varies among subgroups.

While there is great diversity within this community, there are some shared cultural factors that connect people regardless of ancestry or national origin. For some, their indigenous roots are a source of pride. A large portion of this community speaks the Spanish language. There is also a shared connection of religious affiliations, strong family bonds, connections to extended networks and a resilient approach to life and work. Another common value in this community is "familismo," a cultural foundation that emphasizes connectedness and a strong attachment and duty to one's family.

Identity and Culture

Identity and culture for members of the Hispanic/Latinx community is as complex and rich as the history and trajectory of this population. In other words, there is no one Hispanic/Latinx culture.

It is important to appreciate these differences and understand how community members self-identify based on race, ethnicity, or national origin. Those who identify as Latino, Latina or Latinx may consider themselves of Latin American ancestry (Central America, South America or the Caribbean). Since the Spanish language is typically gendered, the term Latinx is used to eliminate a binary choice (male vs. female) that is limiting and excluding to trans individuals and others who identity as fluid or non-binary. Those who identify as Hispanic may be referring to ancestors from Spain or other Spanish-speaking countries.

Since cultural identity is a construct shared by groups, recent immigrants may identify by their country of origin instead of as "Hispanic" or "Latinx." It is also possible that members of this population may use different terms interchangeably.

Barriers to Mental Health Care

Hispanic/Latinx communities show similar vulnerability to mental illness as the general population, but they face disparities in both access to and quality of treatment. More than half of Hispanic young adults ages 18-25 with serious mental illness may not receive treatment. This inequality puts these communities at a higher risk for more severe and persistent forms of mental health conditions, because without treatment, mental health conditions often worsen.

Approximately 34% of Hispanic/Latinx adults with mental illness receive treatment each year compared to the U.S. average of 45%. This is due to many unique barriers to care.

Language Barriers
Language barriers can make communicating with providers difficult, or even impossible, particularly when a person is seeking counseling for sensitive or uniquely personal issues. These topics can be difficult for anyone to put into words, but it is especially difficult for those who may not speak the same language as a potential provider.

Although Spanish is the official language in most of Latin America, some Latino/Latinas may speak other languages or dialects, such as Quechua, Nahuatl or Portuguese. Additionally, Latinx families may be bilingual or mixed-language families; therefore it is helpful for providers to ask what the patient and families' preferred language is before starting an evaluation and to use interpreters when necessary.

Poverty and Less Health Insurance Coverage
15.7% of Hispanic/Latinx people in the U.S. live in poverty (compared to 7.3% of non-Hispanic whites). Individuals who live in poverty have a higher risk of mental illness and, conversely, individuals with mental illness have a higher risk of living in poverty.

According to the Kaiser Family Foundation, in 2018, 19% of Hispanic people had no form of health insurance. In addition to facing an already limited pool of providers due to language barriers, people identifying as Hispanic/Latinx have even fewer options when they are uninsured.

Lack of Cultural Competence
Cultural differences may lead mental health providers to misunderstand and misdiagnose members of the Hispanic/Latinx community. For instance, an individual may describe symptoms of depression as " nervios" (nervousness), tiredness or as a physical ailment. These symptoms are consistent with depression, but doctors who are not trained about how culture influences a person's interpretation of their symptoms may assume it's a different issue.

Legal Status
For immigrants who arrive without documentation, the fear of deportation can prevent them from seeking help. Even though millions of children of undocumented immigrants are eligible for health insurance under the Affordable Care Act, many families either may not know about the eligibility or be afraid to register due to fear of separation.

Acculturation
The level of a person's acculturation, how thoroughly they have embraced or adopted the predominant culture of the place they live, can play a role in mental health and access to care. Acculturation has been found to predict use of health care services, with a higher level of acculturation resulting in higher utilization.

Hispanic/Latinx communities have an added risk of experiencing mental health issues because of the stress of facing discrimination while also trying to navigate between different cultures.

Stigma
Hispanic/Latinx individuals may not seek treatment because they may not recognize the signs and symptoms of mental health conditions or know where to find help.

People in the Hispanic/Latinx community can often be very private and may not want to talk publicly about challenges at home. This can lead to a lack of information and continued stigma about mental health within the community, as talking about it can be viewed as taboo. Many in the Latinx community are familiar with the phrase " la ropa sucia se lava en casa" (similar to "don't air your dirty laundry in public"). Some people do not seek treatment for mental illness out of fear of being labeled as " locos " (crazy) or bringing shame or unwanted attention to their families. Additionally, faith communities may be a source of distress if they are not well informed and do not know how to support families dealing with mental health conditions.

When mental health is not commonly or openly talked about, people seeking treatment may have limited knowledge and comfort with different types of therapy and psychiatric medications. Providers should use a compassionate and collaborative approach to engage individuals in treatment planning. Incorporating education, symptom monitoring and engagement with community resources can be important to support a person's decision to start therapy or psychiatric medication.

How to Seek Culturally and Linguistically Competent Care

For mental health providers working with Hispanic/Latinx clients or patients, exploring cultural identity may offer important information to tailor their mental health treatment. Cultural humility is necessary to provide quality care. This refers to the ability to recognize that culture plays a large role in a person's health and well-being and may sometimes affect the provider's ability to best serve their patient's needs.

A provider who understands a patient's culture and needs will know culturally specific information. For example, someone might describe what they are feeling with a phrase like " Me duele el corazón." While this literally means "my heart hurts," it is an expression of emotional distress - not a sign of chest pain. A culturally sensitive doctor would be aware of this interpretation and would ask for more information instead of assuming the problem is purely physical.

While we recommend going directly to a mental health professional, a primary care doctor can be a great place to start for an initial assessment or to get a referral for a recommended mental health professional. Community and faith organizations may also have a list of available mental health providers in your area.

When meeting with a provider, it can be helpful to ask questions to get a sense of their level of cultural awareness. Providers expect and welcome questions from their patients or clients, since this helps them better understand what is important in their treatment. Here are some sample questions:

Have you treated other Hispanic/Latinx people?

Have you received training in cultural competence or on Hispanic/Latinx mental health?

How do you see our cultural backgrounds influencing our communication and my treatment?

Whether you seek help from a primary care doctor or a mental health professional, you should finish your sessions with health professionals feeling heard and respected. You may want to ask yourself:

Did I feel heard? Did I feel my provider understood my concerns?

Did my provider communicate effectively with me?

Is my provider willing to integrate my beliefs, practices, identity and cultural background into my treatment plan?

Did I feel like I was treated with respect and dignity?

Do I feel like my provider understands and relates well with me?

If your preferred language is not English, let the office staff know when you schedule your appointment; this will allow them to schedule an interpreter before your visit. When using an interpreter, your mental health provider should:

Look at you directly when speaking - not communicate only with the interpreter.

Ask short questions and communicate short messages to promote effective interpretation and reduce errors.

Allow enough time for the interpreter to finish the statement and for you to ask questions when you need to.

If you believe that language barriers are negatively affecting your mental health treatment, consider bringing it up to your mental health provider. They may be able to schedule more frequent or longer appointments to allow adequate time for the use of the interpreter.

The relationship and communication between a person and their mental health provider is a key aspect of treatment. It's very important for a person to feel that their identity is understood by their provider to receive the best possible support and care.
More Information

If finances are preventing you from finding help, contact a local health or mental health clinic or your local government to see what services you qualify for. You can find contact information online at findtreatment.samhsa.gov or by calling the National Treatment Referral Helpline at 800-662-HELP (4357).

If you or your loved one does not speak English, or are not comfortably fluent, you have the right to receive language-access services at institutions that receive funding from the federal government as well as the right to request a trained interpreter and to receive forms or information in your preferred language.

If you do not have legal documentation, seek out clinics and resources that care for all members of the community. Latinx-based organizations often provide services regardless of legal status.

Resources

NAMI's Compartiendo Esperanza
A 90-minute program to increase mental health awareness in Latino communities by sharing the presenters' journeys to recovery and exploring signs and symptoms of mental health conditions. The program also highlights how and where to find help.

Compartiendo Esperanza: No Hay Salud Sin Salud Mental
Through stories and quotes, this booklet provides mental health information in a sensitive manner. Recovery is possible, and this booklet tells you where to find more information, seek help and be supportive. You can preview the booklet for free or buy hard copies through the NAMI Bookstore.
Please note: The resources included here are not endorsed by NAMI, and NAMI is not responsible for the content of or service provided by any of these resources.
American Society of Hispanic Psychiatry
Promotes the research, education, advocacy and support for those in the Hispanic community. Offers a "Find a Physician" feature on their website.

Therapy for Latinx
A database of therapists who either identify as Latinx or has worked closely with and understands the unique needs of the Latinx community. The website is also offered in Spanish.

Mental Health America's Resources for Latinx/Hispanic Communities
General mental health Spanish-speaking resources, including a list of Spanish-language materials and Spanish-language screening tools.

Psychology Today
A directory of Hispanic/Latinx therapists.

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The Hispanic/Latinx community in the U.S. is very diverse, including people from many different nations and regions of the world. Individuals of Mexican, Puerto Rican, Cuban, Central American and South American descent have been part of the American cultural tapestry for centuries. As with any community, the mental health needs and experiences of Hispanic/Latinx people varies among subgroups.

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Healing Justice Podcast Practice Worksheet.pdf

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This zine was created by Momo as far as is known and is one version of a self care tool similar to a mad map or WRAP plan

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I feel very strongly that anyone who has ever had mental health difficulties needs to develop for themselves, while they are well, a crisis plan such as the one that follows. This plan allows us to maintain some degree of control over our lives even when it feels like everything is out of control.

Developing such a plan takes time - don't expect to do it in one sitting. Work on it with family members or friends, your counselor, case manager- whoever feels comfortable to you.

The hardest part for me was uncovering those signs that indicate I need others to take over for me. It brought up memories of very hard times in the past. I did it very slowly with lots of support.

Print out this page or download the PDF Crisis Plan . Once you have completed the plan, keep a copy for yourself, and give copies to all your supporters. Update it whenever you need to.

Crisis Plan

When I am feeling well, I am (describe yourself when you are feeling well

Make a list of the signs that indicate that I am no longer able to make decisions for myself, or that I am no longer able to be responsible for myself or to make appropriate decisions

When I clearly have some of the above signs, make a list of people to make decisions for me, see that I get appropriate treatment and to give me care and support

List of people I do not want involved in any way in my care or treatment. List names and (optionally) why you do not want them involved

Preferred medications and why

Acceptable medications and why

Unacceptable medications and why

Acceptable treatments and why

Unacceptable treatments and why

Home/Community Care/Respite Options

Preferred treatment facilities and why

Unacceptable treatment facilities and why

What I want from my supporters when I am feeling this badly

What I don't want from my supporters when I am feeling this badly

What I want my supporters to do if I'm a danger to myself or others

Things I need others to do for me and who I want to do it

How I want disagreements between my supporters settled

Things I can do for myself

Indicators that supporters no longer need to use this plan

I developed this document myself with the help and support of

To finish your Crisis Plan, be sure that you, your attorney and witnesses have signed it.

Crisis Plan Forms:

In my work I sometimes feel that there is an epidemic of low self-esteem. Even people who seem to be very sure of themselves will admit to having low self-esteem that often makes them unhappy, or keeps them from doing some of the things they want to do, being the kind of person they want to be. Self-esteem has been a big factor in my life. I feel that I have always been working on raising my self-esteem and that I will always need to do that. There is no one way to raise self-esteem. There are many different things you can do to work on this. I find that I am always looking for good ways to raise self-esteem. This article will describe several ways to help you raise your self-esteem.

Get Involved
If you are like me, you are concerned about personal, local, regional, national and world issues. There may be some that you are passionate about. For instance, I am deeply concerned about human rights violations in the mental health system and environmental issues. It helps to raise my self-esteem to be actively involved in efforts to create positive change around these issues. I chair the local Conservation Commission, am an active member of the local environmental organization, belong to national Audubon, and I am helping to develop a WRAP training that will focus on ending human rights violations in mental health. These activities help me to feel good about myself.

Think about those issues you care deeply about, then see if there is some way you can be involved-at whatever level works for you. You can start by being a volunteer, then perhaps you will choose to take get involved in other ways. There is so much that needs to be done. By helping others, you are helping yourself. Activism will give your self-esteem another boost.

Take Good Care of Yourself
Another way you can build your self-esteem is to take very good care of yourself. You may take very good care of others and put your own personal care last. Or your life may be so busy that you don't take the time to do the things you need to do to stay healthy. You may feel so badly about yourself that you don't bother to take good care of yourself.

Some of the things you can do to take good care of yourself include:

eating three meals a day that are focused on healthy foods - fresh fruit and vegetables, as well as whole grain foods and rich sources of protein like chicken and fish

avoiding foods that contain large amounts of sugar, caffeine and food additives - if you can't pronounce the ingredients, you may want to avoid it

spending time outside and exercising every day

spending some time each day doing something you really enjoy

spending time each day with people who make you feel good about yourself and avoiding people who treat you badly.

having regular check-ups with the health care providers of your choice

Change Negative Thoughts about Yourself to Positive Ones
Work on changing negative thoughts about yourself to positive ones. If you are like me, you may have gotten into the habit of giving yourself lots of negative self-talk. Many people do. This negative self-talk worsens your low self-esteem and can make you feel badly about yourself. You can decide now not to do this to yourself. That's great if you can do it. However, negative self-talk is often a habit that is hard to break. You may need to work on it more directly by changing negative statements about yourself to positive ones. Begin this process by making a list of the negative statements you often say to yourself.

Some of the most common ones are:

Nobody likes me.

I am ugly.

I never do anything right.

I am a failure.

I am dumb.

Everyone is better than I am.

I'm not worth anything.

I've never accomplished anything worthwhile.

Then develop a positive statement that refutes the negative one. For instance, instead of saying to yourself, "Nobody likes me" you could say, "Many people like me". You could even make a list of the people who like you. Instead of saying, "I am ugly", you could say "I look fine". You could look through your collection of pictures of yourself, find your favorites, and look at them often. Instead of saying, "I never do anything right" you could say "I have done many things right." You could make a list of things you have done right. It helps to do this work in a special notebook or journal.

When you have developed positive statements that refute your negative statements, read them over and over to yourself. Read them before you go to bed at night and when you first get up in the morning. Read them aloud to your partner, a close friend or your counselor. Make signs that say a positive statement about you and post them where you will see them - like on the mirror in your bathroom. Then read them aloud every time you see them. You can think of some other ways to reinforce these positive statements about yourself.

Get Something Done
Low self-esteem is often accompanied by lack of motivation. It may feel very hard to do anything. It will help you feel better about yourself if you do something, even if it is a very small thing. You may want to keep a list of possibilities on hand for those times when you can't think of anything to do. Things like cleaning out one drawer, washing the outside of your refrigerator, putting a few pictures in a photo album, reading an article you have been wanting to read, taking a picture of a beautiful flower or a person you love, making the bed, doing a load of laundry, cooking yourself something healthy, sending someone a card, hanging a picture or taking a short walk.

Make a list of your accomplishments. You may not give yourself credit for all that you achieve each day, or in your life. Making a list of your accomplishments will help you become more aware of these accomplishments. It will also help change the focus of your self-thoughts to positive ones. You can do this exercise again and again, whenever you notice your self-esteem is low. Get a big sheet of paper and a pen you feel comfortable with. Set the timer for twenty minutes (or as long as you'd like). Spend the time writing your accomplishments. You could never have a paper long enough or enough time to write them all. Nothing is too big or too small to go on this list.

This list can include things like:

learning to talk, walk, read, skip, etc.

raising a child

making and keeping good friend

dealing with a major illness or disability

buying your groceries

driving your car or catching the subway

smiling at a person who looks sad.

taking a difficult course

getting a job

doing the dishes

making the bed

planting some seeds or caring for houseplants

Do Something Special for Someone Else
Have you ever noticed the good feeling that washes over you when you do something nice for someone else? If so, take advantage of that good feeling that comes from helping someone else by often doing things that are "nice" or helpful to others to build your self-esteem. Watch for opportunities that come up every day. Buy your partner some flowers or even one rose. Send a friend a greeting card. If someone you know is having a hard time, send them a note or give them a call. Go out of your way to congratulate people you know on their achievements. Visit a patient at a nursing home, in a hospital or a "shut-in". Play with a child - read them a book, take them for a walk, push them on the swing. Do a chore for someone that might be hard for them like raking the leaves or mowing the grass. You may even want to volunteer for an organization that is helping others.

Other Quick Things You Can Do to Raise Your Self Esteem
Following is a list of other things you can do to raise your self-esteem. Some of them will be the right thing at one time, while another thing will work at another time. There may be some you choose not to do - ever. You may want to post this list on your refrigerator or in some other convenient place as a reminder.

Surround yourself with people who are positive, affirming and loving

Wear something that makes you feel good

Look through old pictures, scrapbooks and photo albums

Make a collage of your life

Spend ten minutes writing down everything good you can think of about yourself

Do something that makes you laugh

Pretend you are your own best friend

Repeat positive statements over and over again

You can add more ideas to this list as you discover them for yourself.

In Conclusion
Working on raising your self-esteem may go on for the rest of your life. However, this is not a burden. The kinds of things you do to raise your self-esteem will not only help you to feel better about yourself, but will improve the quality of your life while energizing and enriching it.
Mary Ellen Copeland and her staff cannot address personal mental health problems and issues. We care very much about your concerns but we must focus our efforts on education and resource development. For more information on how to get help for yourself or the people you are supporting, please use the resources on this website.
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Crisis Plan and Working Through Hard Times

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I feel very strongly that anyone who has ever had mental health difficulties needs to develop for themselves, while they are well, a crisis plan such as the one that follows. This plan allows us to maintain some degree of control over our lives even when it feels like everything is out of control.

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Wellness Recovery Action Plan (WRAP) - Your Wellness Your Way

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The Wellness Recovery Action Plan® (WRAP®) is a wellness process anyone can use to get well, stay well, and make their life more the way they want it to be.

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How to talk to your GP about your mental health | Find the Words

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Taraji P. Henson on Living with Depression and Anxiety | Body Stories | SELF

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Stories of Hope and Recovery: A Video Guide for Suicide Attempt Survivors Story Sampler

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What Is It Like To Survive A Suicide Attempt? People Share Their Stories | TODAY

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Man Who Survived Jump From Golden Gate Bridge Shares His Story

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MYTH: Talking about suicide or asking someone if they feel suicidal will encourage suicide attempts.

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MYTH: Talking about suicide or asking someone if they feel suicidal will encourage suicide attempts.

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FACT: Talking about suicide provides the opportunity for communication. Fears shared are more likely to diminish. The first step in encouraging a person with thoughts of suicide to live comes from talking about those feelings. A simple inquiry about whether or not the person is intending to end their life can start the conversation. However, talking about suicide should be carefully managed. It is not something to to be joked about and researching exact methods is always discouraged.

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Black Emotional and Mental Health Collective

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Black Emotional and Mental Health Collective

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BEAM is a 501 (c)(3) organization. Our mission is to remove the barriers that Black people experience getting access to or staying connected with emotional health care and healing. We do this through education, training, advocacy and the creative arts.
Read about our values here.

Dismantling the systems that dehumanize Black people in America is a long term project. In the face of this we must create community based systems of care that help alleviate the harm and trauma for present and future generations.

BEAM. 1825 N. Vermont #27945 Los Angeles, CA 90027

Email: admin.ACCOUNT@beam.community

Website Copyright © 2017 Black Emotional and Mental Health Collective. All Rights Reserved.

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BEAM is a 501 (c)(3) organization. Our mission is to remove the barriers that Black people experience getting access to or staying connected with emotional health care and healing. We do this through education, training, advocacy and the creative arts. Read about our values here.

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MBK Alliance Town Hall Series: Mental Health and Wellness in a Racism Pandemic

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African Americans | NAMI: National Alliance on Mental Illness

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African Americans are no different when it comes to mental health conditions. Learn why your concerns and experiences may be different.

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MYTH: People thinking about suicide are always angry when someone intervenes and they will resent that person afterwards.

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MYTH: People thinking about suicide are always angry when someone intervenes and they will resent that person afterwards.

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FACT: While it is common for people to be defensive and resist help at first, these behaviors are often barriers imposed to test how much people care and are prepared to help. For most young people and adults considering suicide, it is a relief to have someone genuinely care about them and to be able to share the emotional burden of their plight with another person. When questioned some time later, the vast majority express gratitude for the intervention.

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MYTH: The only effective intervention for suicide comes from professional psychotherapists with extensive experience in the area.

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MYTH: The only effective intervention for suicide comes from professional psychotherapists with extensive experience in the area.

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FACT: All people who interact with adolescents and any person in crisis can help them by way of emotional support and encouragement. Psychotherapeutic interventions also rely heavily on family, and friends providing a network of support.

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MYTH: People who threaten suicide are just seeking attention.

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MYTH: People who threaten suicide are just seeking attention.

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FACT: All suicide attempts must be treated as though the person has the intent to die. Do not dismiss a suicide attempt as simply being an attention-gaining device. It is likely the young person has tried to gain attention and, therefore, this attention is needed. The attention they get may well save their lives.

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MYTH: Once a person is intent on suicide, there is no way of stopping them.

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MYTH: Once a person is intent on suicide, there is no way of stopping them.

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FACT: Suicides can be prevented. People can be helped. Suicidal crises can be relatively short-lived. Immediate practical help such as staying with the person, encouraging them to talk and helping them build plans for the future, can avert the intention to attempt or die by suicide. Such immediate help is valuable at a time of crisis, but appropriate counseling will then be required.

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MYTH: Suicide attempts or deaths happen without warning.

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MYTH: Suicide attempts or deaths happen without warning.

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FACT: The survivors of a suicide often say that the intention was hidden from them. It is more likely that the intention was just not recognized. These warning signs include:

The recent suicide, or death by other means, of a friend or relative.

Previous suicide attempts.

Preoccupation with themes of death or expressing suicidal thoughts.

Depression, conduct disorder and problems with adjustment such as substance abuse, particularly when two or more of these are present.

Giving away prized possessions/ making a will or other final arrangements.

Major changes in sleep patterns - too much or too little.

Sudden and extreme changes in eating habits/ losing or gaining weight.

Withdrawal from friends/ family or other major behavioral changes.

Dropping out of group activities.

Personality changes such as nervousness, outbursts of anger, impulsive or reckless behavior, or apathy about appearance or health.

Frequent irritability or unexplained crying.

Lingering expressions of unworthiness or failure.

Lack of interest in the future.

A sudden lifting of spirits, when there have been other indicators, may point to a decision to end the pain of life through suicide.

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MYTH: Most young people who talk about suicide never attempt or die by suicide.

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MYTH: Most young people who talk about suicide never attempt or die by suicide.

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FACT: Talking about suicide can be a plea for help and it can be a late sign in the progression towards a suicide attempt. Those who are most at risk will show other signs apart from talking about suicide. If you have concerns about a young person who talks about suicide:

Encourage the young person to talk further and help them to find appropriate counseling assistance.

Ask if the person is thinking about making a suicide attempt. This can be very difficult to ask but it is ok to.

Ask if the person has a plan. If they do, ask for details. Think about the completeness of the plan and how dangerous it is. Do not trivialise plans that seem less complete or less dangerous. All suicidal intentions are serious and must be acknowledged as such.

Encourage the young person to develop a personal safety plan. This can include time spent with others, check-in points with significant adults/ plans for the future.

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What is Really considered a Suicidal Thought?

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What is Really considered a Suicidal Thought?

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What is Really Considered a Suicidal Thought?

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What's the Difference Between Suicidal Thoughts & Suicidal Ideation?  Kati Morton

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Fact: Mental health issues can affect anyone. In 2020, about:

One in 5 American adults experienced a mental health condition in a given year

One in 6 young people have experienced a major depressive episode

One in 20 Americans have lived with a serious mental illness, such as schizophrenia, bipolar disorder, or major depression

Additionally, suicide is a leading cause of death in the United States. In fact, it was the second leading cause of death for people ages 10-24. Suicide has accounted for the loss of more than 45,979 American lives in 2020, nearly double the number of lives lost to homicide.

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Can you tell the difference between a mental health myth and fact? Learn the truth about the most common mental health myths and information to help destigmatize them.

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Esther Omotola Ayoola: From ADHD to PhD | #Blackinacademia |

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Couched in Color: Video Podcast from Dr. Alfiee Breland-Noble

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Couched in Color: Video Podcast from Dr. Alfiee Breland-Noble

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Couched In Color Weekly Podcast - Dr. Alfiee Breland-Noble

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Couched in Color is a weekly show designed to encourage dialogue on the mental health needs of youth and young adults of color.

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Fun, interactive & educational 4-hour event that brings awareness to mental health and suicide prevention. Reserve your IMALIVE Mental Health Fair date today!

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24/7 Line for LGBTQ+ and Questioning Young People

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24/7 Line for LGBTQ+ and Questioning Young People

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The Trevor Project | For Young LGBTQ Lives

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The Trevor Project provides 24/7 crisis support services to LGBTQ young people. Text, chat, or call anytime to reach a trained counselor. Free and confidential.

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Black Mental Health - If You Don't Know, Now You Know I The Daily Show

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More Black Children Are Turning to Suicide: https://bit.ly/3dCfK9N

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More Black Children Are Turning to Suicide: https://bit.ly/3dCfK9N

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Final thought: Suicide rates higher among black kids under 13

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How Logic, Lil Uzi Vert, And XXXTENTACION Put Mental Health Center Stage In Hip-Hop | Genius News

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Preventing Black Adolescent Suicide: Silver Dollar Method | Narketta Sparkman-Key | TEDxRitenourRoad

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The Suicide Prevention Resource Center (SPRC) has compiled a selection of web pages and information sheets on mental health and coping with the effects of COVID-19. These resources are a selection from key organizations in the field. We will continue to update this list as new resources become available.
*Note: For crisis counseling and support related to COVID-19, call the Disaster Distress Helpline (1-800-985-5990) or text TalkWithUs to 66746. For those experiencing a suicidal crisis, call the National Suicide Prevention Lifeline (1-800-273-8255), or text HOME to 741741 for the Crisis Text Line.
Click on each audience below to see the resources for that group:

Mental Health Professionals

Health Care Workers and First Responders

Colleges and Universities

COVID-19 Resource Lists from Our Partners

The National Action Alliance for Suicide Prevention (Action Alliance) has developed a list of resources on safe messaging and for some specific populations.

The Zero Suicide Institute (ZSI) has developed a resource list for health care leaders and mental health professionals that addresses safe suicide care.

The Substance Abuse and Mental Health Services Administration (SAMHSA) has developed a resource list for individuals, providers, communities, and states focused on behavioral health care.

Education Development Center (EDC) has developed a list of resources related to health, mental health, and education.

Last updated: September 11, 2020

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Resources to Support Mental Health and Coping with the Coronavirus (COVID-19)

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The Suicide Prevention Resource Center (SPRC) has compiled a selection of web pages and information sheets on mental health and coping with the effects of COVID-19. These resources are a selection from key organizations in the field. We will continue to update this list as new resources become available.

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National Association for Mental Illness (NAMI)

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National Association for Mental Illness (NAMI)

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National Association for Mental Illness (NAMI) Resource Page: (includes a help line, support groups and many resources)

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NAMI, the National Alliance on Mental Illness, is the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

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Advocacy makes a difference in the lives of people with mental health conditions and their loved ones.

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Home | NAMI: National Alliance on Mental Illness

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NAMI, the National Alliance on Mental Illness, is the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness.

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44 Mental Health Resources for Black People Trying to Survive in This Country: 

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44 Mental Health Resources for Black People Trying to Survive in This Country: 

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Black lives matter. Black bodies matter. Black mental health matters. This latest string of rampant and wanton brutality against Black people flies in the face of these indisputable truths. As a Black woman myself, I've spent years trying to process the violence and racism that are part and parcel of living in this country in this skin. But I've never had to do it during a pandemic that, of course, is decimating Black lives, health, and communities the most.

In my years as a mental health reporter and editor, I've been heartened to slowly see the collection of mental health resources for Black people start to grow. It's still not where it needs to be, but there is solidarity and support out there if you need help processing what's happening (and there's nothing weak about needing it, either). Here's a list of resources that may help if you're looking for mental health support that validates and celebrates your Blackness.

It starts with people to follow on Instagram who regularly drop mental health gems, then goes into groups and organizations that do the same, followed by directories and networks for finding a Black mental health practitioner. Lastly, I've added a few tips to keep in mind when seeking out this kind of mental health support, especially right now.

People to follow

1. Alexandra Elle: Author and founder of the Hey, Girl podcast, Elle has an Instagram feed that offers affirmations and reminders like "We are never alone in our struggles" and "You don't have to be okay. Healing isn't linear," sometimes set against a soothing taupe background, other times simply written on a sticky note.

2. Alishia McCullough, L.C.M.H.C.A., N.C.C.: McCullough's Instagram places an emphasis on Black mental wellness and self-love, along with social justice issues like fat liberation. She also posts about participating in live virtual panels on issues like living with an abuser while social distancing and having to live with toxic family during the coronavirus crisis, so if you're craving that kind of content, consider following along.

3. Bassey Ikpi: Ikpi is a mental health advocate whom I first became familiar with when she appeared on podcast, where she talked about her now best-selling debut essay collection, I'm Telling the Truth but I'm Lying, in which she writes about her experiences having bipolar II and anxiety. Ikpi is also the founder of the Siwe Project, a global nonprofit that increases awareness around mental health in people of African descent.

4. Cleo Wade: Wade is the best-selling author of and Where to Begin: A Small Book About Your Power to Create Big Change in Our Crazy World, and his poetic Instagram dispatches offer quiet meditations on life, love, spirituality, current events, relationships, and finding inner peace.

5. Donna Oriowo, Ph.D.: I first heard about Oriowo, a sex and relationship therapist, when a friend told me I had to listen to a recent Therapy for Black Girls podcast episode in which Oriowo discussed whether Issa and Molly can repair their friendship on Insecure. Oriowo shared so much insight into Issa and Molly's psyches that I was having lightbulb moment after lightbulb moment. And as a sex and relationship therapist, her Instagram feed destigmatizes Black sexuality and relationships specifically, which is essential.

6. Jennifer Mullan, Psy.D.: Mullan's mission is, as her Instagram handle so succinctly sums up, to decolonizing therapy. Check out her feed for ample conversation about how mental health (and access to related services) are impacted by trauma and systemic inequities, along with hope that healing is indeed possible.

7. Jessica Clemons, M.D.: Dr. Clemons is a board-certified psychiatrist who spotlights Black mental health. Her Instagram encompasses everything from mindfulness to motherhood, and her live Q + As and #askdrjess video posts really make it feel like you're not only following her, but connecting with her, too.

8. Joy Harden Bradford, Ph.D.: Bradford is a psychologist who aims to make discussions about mental health more accessible for Black women, particularly by bringing pop culture into the mix. She's also the founder of Therapy for Black Girls, a much-loved resource that includes a great Instagram feed and podcast.

9. Mariel Buquè, Ph.D.: Click the follow button if you could use periodic "soul check" posts asking how your soul is holding up, gentle ways to practice self-care, help sorting through your feelings, advice on building resilience, and so much more.

10. Morgan Harper Nichols: If you don't already follow Nichols but like stirring art mixed with uplifting messages, you're in for a treat. Her Instagram feed is a swirly, colorful dream of what she describes as "daily reminders through art"-reminders of how valid it is to still seek joy, and of your worth, and of the fact that "small progress is still progress."

11. Nedra Glover Tawwab: In Tawwab's Instagram bio, the licensed clinical social worker describes herself as a "boundaries expert." That expertise is critical right now, given that safeguarding our mental health as much as possible pretty much always requires firm boundaries. Tawwab also holds weekly Q&A sessions on Instagram, so stay tuned to her feed if you have a question you'd like to submit.

12. Thema Bryant-Davis, Ph.D.: Bryant-Davis is a licensed psychologist and ordained minister whose clinical background includes a focus on healing trauma and working at the intersection of gender and race. If you happen to be avoiding Twitter as much as possible for the sake of your mental health, like I am, you might like that her feed is mainly a collection of her great mental health tweets you would otherwise miss.

Brands, collectives, and organizations to follow

1. Balanced Black Girl: This gorgeous feed features photos and art of Black people, along with summaries of Balanced Black Girl podcast episodes, worthwhile tweets you can see without having to scroll through Twitter, and advice about trying to create a balanced life even in spite of everything we're dealing with. Balanced Black Girl also has a great Google Doc full of more mental health and self-care resources.

2. Black Female Therapists: On this feed you'll find inspirational messages, self-care-Sunday reminders, and posts highlighting various Black mental health practitioners across the country. Black Female Therapists also recently launched an initiative to match Black people in need with therapists who will do two to three free virtual sessions.

3. Black Girls Heal: This feed focuses on Black mental health surrounding self-love, relationships, and unresolved trauma, along with creating a sense of community. (Like by holding "Saturday Night Lives" on Instagram to discuss self-love.) Following along is also an easy way to keep track of the topics on the associated podcast, which shares the same name.

4. Black Girl in Om: This brand describes its vision as "a world where womxn of color are liberated, empowered & seen." On its feed you can find helpful resources like meditations, along with a lot of joyful photos of Black people, which I personally find incredibly restorative at this time.

5. Black Mental Wellness: Founded by a team of Black psychologists, this organization offers a ton of mental health insight through posts about everything from destigmatizing therapy to talking about Black men's mental health to practicing gratitude to coping with anxiety.

6. Brown Girl Self-Care: With the mission to "Help Black women healing from trauma go from 'every once in a while' self-care to EVERY DAY self-care," this feed features tons of affirmations and self-care reminders that might help you feel a little bit better. Plus, in June, the account is running a free virtual Self-Care x Sisterhood circle every Sunday.

7. Ethel's Club: This social and wellness club for people of color, originally based in Brooklyn, has pivoted hard during the pandemic and now offers a digital membership club featuring virtual workouts, book clubs, wellness salons, creative workshops, artist Q&As, and more. Membership is $17 a month, or you can follow the feed for free tidbits if that's a better option for you.

8. Heal Haus: This café and wellness space in Brooklyn has of course closed temporarily due to the pandemic. In the meantime, it has expanded its online offerings. Follow its Instagram to stay up to date with what it's rolling out, like the free upcoming Circle of Care for Black Womxn on June 5.

9. The Hey Girl Podcast: This podcast features Alexandra Elle, whom I mentioned above, in conversation with various people who inspire her. Its Instagram counterpart is a pretty and calming feed of great takeaways from various episodes, sometimes layered over candy-colored backgrounds, other times over photos of the people Elle has spoken to.

10. Inclusive Therapists: This community's feed specializes in regular doses of mental health insight, a lot of which seems especially geared toward therapists. With that said, you don't have to be a therapist to see the value in posts like this one, which notes, "You are whole. The system is broken."

11. The Loveland Foundation: Founded by writer, lecturer, and activist Rachel Elizabeth Cargle, the Loveland Foundation works to make mental health care more accessible for Black women and girls. It does this through multiple avenues, such as the Therapy Fund, which partners with various mental health resources to offer financial assistance to Black women and girls across the nation who are trying to access therapy. Its Instagram feed is a great mix of self-care tips and posts highlighting various Black mental health experts, along with information about panels and meditations.

12. The Nap Ministry: If you ever feel tempted to underestimate the pure power of just giving yourself a break, the Nap Ministry is a great reminder that "rest is a form of resistance." Rest also allows for grieving, which is an unfortunately necessary practice as a Black person in America, especially now. In addition to peaceful and much-needed photos of Black people at rest, there are great takedowns of how harmful grind/hustle culture can be to our health.

13. OmNoire: Self-described as "a social wellness club for women of color dedicated to living WELL," this mental health resource actually just pulled off a whole virtual retreat. Follow along for affirmations, self-care tips, and images that are inspirational, grounding, or both. (Full disclosure: I went on a great OmNoire retreat a year ago.)

14. Saddie Baddies: Gorgeous feed, gorgeous mission. Along with posts exploring topics like respectability politics, obsessive-compulsive disorder, self-harm, and loneliness, this Instagram features beautiful photos of people of color with the goal of making "a virtual safe space for young WoC to destigmatize mental health and initiate collective healing."

15. Sad Girls Club: This account is all about creating a mental health community for Gen Z and millennial women who have mental illness, along with reducing stigma and sharing information about mental health services. Scroll through the feed and you'll see many people of color, including Black women, openly discussing mental health-a welcome sight.

16. Sista Afya: This Chicago-based organization focuses on supporting Black women's mental health in a number of ways, like connecting Black women to affordable and accessible mental health practitioners and running mental health workshops. It also offers a Thrive in Therapy program for Illinois-based Black women making less than $1,500 a month. For $75 a month, members receive two therapy sessions, free admission to the monthly support groups, and more.

17. Transparent Black Girl: Transparent Black Girl aims to redefine the conversation around what wellness means for Black women. Its feed is a mix of relatable memes, hilarious pop culture commentary, beautiful images and art of Black people, and mental health resources for Black people. Transparent Black Guy, the brother resource to Transparent Black Girl, is also very much worth a follow, particularly given the stigma and misconceptions that often surround Black men being vulnerable about their mental health.

Directories and networks for finding a Black (or allied) therapist

Here are various directories and networks that have the goal of helping Black people find therapists who are Black, from other marginalized racial groups, or who describe themselves as inclusive. This list is not exhaustive, and some of these resources will be more expansive than others. They also do different levels of vetting for the experts they include. If you find a therapist via one of these sites who seems promising, be sure to do some follow-up searches to learn more about them.

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44 Mental Health Resources for Black People Trying to Survive in This Country

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Black mental health matters, and it's suffering under the weight of life in this country. Here are Black mental health support resources if you need them.

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Click to open "Irresistible (fka Healing Justice Podcast) - You're invited to a Care Circle (feat. Circle Keeper BJ Star)" in Podcast Guru:

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Click to open "Irresistible (fka Healing Justice Podcast)" in Podcast Guru:

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