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Local Resources for Counseling, Mental Health, & Social Services

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Local Resources for Counseling, Mental Health, & Social Services

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This website will be continually updated over time. Este sitio web se actualizará continuamente con el tiempo.

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There are many activities that you and your children can do to learn more about being environmentally friendly, and to participate in Earth Month 2020. Check out descriptions below and find resources here: tinyurl.com/ELSI-DistanceLearning-2020.

K-5 "Field Trip" Activities: These resources have been custom designed by local Community Based Partners (CBPs) who usually offer field trips and in-classroom programs to K-5 students in San Mateo County. Resources are catalogued according to themes from the One Planet Living framework, and provide suggested children's books.

K-12th Grade Home-Based Field Research Activities: These activities give students a chance to collect data and observations about what is going on in their homes with specific topics such as energy, water, waste, food, etc. It is suggested that parents and kids do one theme a week.

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There are many activities that you and your children can do to learn more about being environmentally friendly, and to participate in Earth Month 2020. Check out descriptions below and find resources here: tinyurl.com/ELSI-DistanceLearning-2020. K-5 "Field Trip" Activities: These resources have been custom designed by local Community Based Partners (CBPs) who usually offer field trips and in-classroom programs to K-5 students in San Mateo County.

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COVID-19 and Your Mental Health Infographic-01

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New hospital admissions updated October 13, 2023 at 9:37 AM with data from October 7, 2023

Deaths and tests updated October 13, 2023 at 9:37 AM with data from October 10, 2023

Details about this data are available in the .

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Official website for California's COVID-19 response. Your actions save lives. Find information and services to help you and others.

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As we begin to mobilize solutions and confront challenges together, the significance of our connections with one another—as individuals, families, and communities—becomes ever more clear.

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Behavioral Health & Recovery Services Blog

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Each year, San Mateo County joins our state and country in celebrating Mental Health Awareness Month (MHAM) in May. MHAM is one of the best times of the year where we can promote wellness and reduce stigma against those facing mental health and substance use issues.

This year, San Mateo County is joining Each Mind Matters, California's Statewide Mental Health Movement, in promoting the theme Express Yourself. As we celebrate 2020 MHAM, we are focusing on how expressing ourselves in different ways can raise awareness about mental health, break down barriers between people, build our own wellness and strengthen our communities.

Due to COVID-19, all of our events will be taking placethis year. Look forward to virtual open mics, paint and dance classes, mental health panels, and more! All events will be and available to the public. Share this post or this flyer with your family, friends and community!

Events Schedule
***Please keep visiting for updates or potential changes***
: On behalf of the : English and Interpretation Available Upon Request Fri, 5/1 11am-1pm | Race & Coronavirus Town Hall Virtual
Virtual Location : Zoom - Register Here
Details Language Diversity and Equity Council (DEC), please join community partners in a discussion on COVID-19 related impacts o people of color, LGBTQ+, and low-income communities. We will discuss priorities and strategies to support or communities. You can download event flyer here ( PDF | PNG).

Contact : Diversity Equity Council (DEC) Co-Chairs Brenda Nunez (brenda.nunez@star-vista.org | (650-477-4295) and Frances Lobos (flobos@smcgov.org | 650-372-3272)

: In recognition of Mental Health Awareness Month, San Mateo County Poet Laureate Aileen Cassinetto joins us to help break the silence surrounding suicide and mental illness. We'll also be joined by trauma specialists from StarVista.: John Weaver (jnweaver@menlopark.org)+16699006833,,455465262#: Ian Adamson, founder and executive director of Mateo Lodge, a facility with residential and community support services for persons with mental illness, will share his lifetime of experience working with young adults 18 - 59 who are living with mental health concerns that affect their ability to find a meaningful path in life. All will be inspired and informed by Ian's passion. This presentation, guided by moderator and PTS member, David Korth, will be particularly relevant at this time when young adults, and also the rest of us, face more challenges, stress and uncertainty than before.: If you feel you have lost your power, come and join us as we focus on Wellness Tools and Action Plans that will support you in the process of taking back your own power, taking some safe risks and seeking out people who validate you and your experiences. You can : Fri, 5/1 7:15-8:30 pm | Mental Health Open Mic
Virtual Location : To confirm, register at menlopark.org/adults
Details Contact
Language: English
One tap mobile

Sun, 5/3 3:00pm - 4:30pm| The Let's Talk Mental Health Group of Peninsula Temple Sholom (PTS) presents Stories of Hope, Stories of Wisdom
Virtual Location:
https://zoom.us/j/455465262 OR Details
Language Contact Tue, 5/5 - Thu, 6/4 Tuesdays & Thursdays 6:00-7:30pm | Wellness Recovery Action Plan (WRAP) Around Trauma
Virtual Location Details Language Contact Thu, 5/7 1pm & Fri, 5/8 7pm | Our Lives, Our Voices: Overcoming the Stigma of Mental Health Issues, with local organization Heart and Soul, Inc.
Virtual Location download event flyer here
Details : Join Bevin Love, Program Director of Heart & Soul, Inc and three community members for a discussion on their lived experience with mental health challenges and recovery. We are changing the dialogue from diagnosis to dialogue, from mental illness to mental resilience. Please note there are two sessions of similar panels. This event is part of a series called, "Burlingame Reads 2020 Featuring The Collected Schizophrenia by Esmé Weijun Wang. More information at this websiteContact : bplref@plsinfo.org https://zoom.us/j/4782785269 OR 669-900-6833 (Meeting ID: 4782785269) (Same login for both sessions).

: Zoom | : Looking to get some movement going at home? Take a free all levels Hip Hop dance class with JC Caoile, Director of Str8jacket Dance Company! Practice Social DisDancing with him from the comfort of your home!: English Fri, 5/8 4:00-5:00pm | Social DisDancing
Virtual Location https://zoom.us/j/97589017661
Details
Language
Contact: JC Caoile (jcaoile4@gmail.com)

: To confirm, register at : What if you are under stressful conditions, and find traditional discussions of self-care to be inauthentic and inaccessible? Our presenters, Dr. Julie Nicholson and Julie Kurtz, are researchers, educators, and authors with helpful strategies that can be implemented immediately.: John Weaver (jnweaver@menlopark.org)7pm: for Zoom LinkAn advocate for mental health, many of Gaby's songs touch on her personal struggles and the trials of those around her. Let her music tell the stories. Public Program - All Are Welcome. Recommended Age: 13+ (Please be aware that this program will include topics including depression, anxiety, self-harm, suicide, and death.)+16699006833,,91399955481#: A virtual painting class promoting stress relief and creative growth. This class is for everyone, I will teach you how to paint an easy, fun and exciting piece that you can show to all your friends and family. This class is for children and adults. Figueroadina@hotmail.com): Zoom | Link TBA: Every year, San Mateo County Board of Supervisors proclaims May as Mental Health Awareness Month. Please join in solidarity with our Board of Supervisors and greater San Mateo County community.: Sylvia Tang (stang@smcgov.org | 650-578-7165)1pm: 7pm: : Zoom | Call/email Lowellyn to receive info about accessing the event (contact info below): The Pride Center is hosting a virtual open mic night to celebrate Mental Health Awareness Month. Share a story, your poetry, spoken word and/or your musical talents. If you're interested in performing, please fill out this form or use the URL Web Browser: Meeting ID: 884 3708 0506 | Password: 083151One tap mobile: +16699006833,,88437080506#,,#,083151# Dial-in: +1 669 900 6833 US | Meeting ID: 884 3708 0506 | Password: 083151Our speaker and guide will be Dr. Jennifer Myers Harrison, a Board Certified Licensed Psychologist. You can download event flyer here ( Mon, 5/11 6:00-7:00pm | Self-Care: Who's Got Time for That?
Virtual Location menlopark.org/adults
Details
Language Contact Thu, 5/14 7:00pm | Live & Aloud Online - Gaby Castro

Tue, 5/12 1pm & 7pm | Book Discussion on Chapter 1-6 of The Collected Schizophrenia
Virtual Location: - Singer / Songwriter - Mental Health Advocate

1pm: (669) 900-6833 OR https://zoom.us/j/92166088394?pwd=R2FOVFYrbElIRGp5NDB2K3V3NGk3UT09 (Meeting ID: 921 6608 8394; Password: 674911)

Details: Please note there are two sessions of this book discussion. This event is part of a series called, "Burlingame Reads 2020 Featuring The Collected Schizophrenia by Esmé Weijun Wang. More information at https://zoom.us/j/96525585539?pwd=cklUVkxMS2lFNFB5RzYxc2VQS1pvZz09 OR (669) 900-6833 (Meeting ID: 965 2558 5539; Password: 164028) this website.
Language: English
Contact: bplref@plsinfo.org

Virtual Location: Zoom | RSVP Required to rkutler@redwoodcity.orgLanguage Contact : Roz Kutler | rkutler@redwoodcity.org
Sat, 5/16 3:00-5:00pm |
Painting Class with Dina
Virtual Location : Zoom | https://zoom.us/j/91399955481 ORDetails Contact : Dina Figureroa (

Tue, 5/19 9:00-11:00am | Board of Supervisors Proclamation of 2020 May Mental Health Awareness Month
Virtual Location
Details
Language Contact Tue, 5/19 1pm & 7pm | Book Discussion on Chapter 7-13 of The Collected Schizophrenia
Virtual Location

Details https://zoom.us/j/91308563275?pwd=eFFpa0ZsMnhyZUlkdlZoYnJBR1ZYQT09 OR (669) 900-6833 (Meeting ID: 913 0856 3275; Password: 873131)
https://zoom.us/j/94158182460?pwd=dkRCbUNpOUp1YVQ1L0IvL0FVVVdrQT09 OR (669) 900-6833 (Meeting ID: 941 5818 2460; Password: 928993)
: Please note there are two sessions of this book discussion. This event is part of a series called, "Burlingame Reads 2020 Featuring The Collected Schizophrenia by Esmé Weijun Wang. More information at this websiteLanguage Contact Wed, 5/20 6:00-8:00pm | May Mental Health Awareness Month Virtual Open Mic at the Pride Center
Virtual Location Details Language Contact: Lowellyn Sunga (lowellyn.sunga@sanmateopride.org
7:00pm-8:30pm | A Path Forward
Virtual Location https://tinyurl.com/OpenMicMHAM2020 Spots tend to fill up quickly, please sign up
no later than 5/13. You can download event flyer here.
: Wed, 5/27 Event Description: The impact of COVID-19, how we understand our new feelings and behaviors and what we can do for self-help and for helping our loved ones to get through this period. This presentation will provide an opportunity to talk about the many new developments we are experiencing and what options we have to feel empowered and supported when it comes to our mental health and that of our loved ones. You will get tips and advice that you can use right away. https://us02web.zoom.us/j/88437080506?pwd=bThnL3M2MmNJbmpKRmFZUUpTNXJOQT09 |
Language
Contact:
* TBA = To Be Announced PDF | JPG).

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Mark Your Calendars for 2020 May Mental Health Awareness Month Events!

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Each year, San Mateo County joins our state and country in celebrating Mental Health Awareness Month (MHAM) in May. MHAM is one of the best times of the year where we can promote wellness and reduce stigma against those facing mental health and substance use issues.

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Chromebook Information * Page - Pacifica SD

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Does your child have a laptop or Chromebook to continue Distance Learning? If not, you can sign one out with your school Principal. Please see this for contact information. Internet Access We are actively working on a solution. This may not be in place by Wednesday.

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This moment is testing all of us-our teams, families, and communities-in new ways. And we wanted to share some wellness resources in case they are helpful in the days and weeks ahead.

Below are tools for crisis support and intervention, managing anxiety, mindfulness and movement, ways to share art and stories, support for children and teens, and resources in Spanish.

We hope they are useful, and we will continue to look for ways to support one another during this challenging time.

Crisis Support and Intervention

Crisis Text Line
Text SHARE to 741741 to reach a crisis counselor, 24/7, for free, confidential support.
Crisis Text Line counselors are available to connect about anxiety related to the novel coronavirus, isolation, students' concerns about school, financial stress, and other concerns.

National Domestic Violence Hotline
At the National Domestic Violence Hotline, highly trained expert advocates are available 24/7 to talk confidentially with anyone in the United States.

Managing Anxiety

Managing Anxiety and Stress Related to the Coronavirus
Centers for Disease Control and Prevention (CDC)
Tips on stress and coping, with specialized advice for parents, responders, and people who have been released from quarantine.

Mindfulness and Movement

Meditations for Focus, Stress, Sleep-and Even Handwashing
The Headspace app is offering a free set of meditation, sleep, and movement exercises, "Weathering the Storm," specific to this time; a free suite of tools and guided meditations for business and employees, and free Headspace Plus accounts for providers who work in public health settings.

Dance Classes At Home
Join ODC's teachers and community online while the physical studio doors are closed. Sign up for a live-streamed class or follow along with a Fusion Light class from Rhythm & Motion.

Exercising during a Pandemic
The Atlantic
Expert advice on getting exercise at home or while maintaining social distancing.

Sharing Art and Stories, Spreading Joy

Supporting Children and Teenagers

For many excellent resources for supporting school-age children while their schools are closed, please see Resources for Remote Learning.

Recursos en Español

¿Necesita Alguien con Quien Hablar? 7Cups
7 Cups te conecta con los oyentes atentos para el apoyo emocional gratuito.

And if you're looking for a way to serve others during this difficult time and beyond, consider training as a crisis counselor for Crisis Text Line. The training can be done from home, and teaches the skills of reflective listening, collaborative problem solving, and crisis management.

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This moment is testing all of us-our teams, families, and communities-in new ways. And we wanted to share some wellness resources in case they are helpful in the days and weeks ahead. Below are tools for crisis support and intervention, managing anxiety, mindfulness and movement, ways to share art and stories, support for children and teens, and resources in Spanish.

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At Greater Good, our mission is to share scientific research that can help promote a happier, more compassionate society. With the recent COVID-19 outbreak, we're committed to bringing you stories, tips, and tools for these uncertain times in our global community.

We'll continue to update this page with resources for individuals, families, and educators. You can read our latest coronavirus coverage, or start with these key articles:

Other resources below (click to jump to a section):
Lessons for post-pandemic life
Resources for stress and anxiety
Resources for fostering connection
Well-being resources for parents
Well-being resources for educators
Well-being resources for health care professionals
Well-being resources for workplace leaders
Other coronavirus well-being resources
Lessons for post-pandemic life

Resources for stress and anxiety

Resources for fostering connection

Discover science-backed practices for more resilience, connection, and well-being, with step-by-step instructions on how to implement them in your life.

Learn research-tested strategies that you can put into practice today. In each episode, a guest tries a specific practice for well-being or connection, and shares their experience.

While you're home, try our online, self-paced course, offering skills to boost resilience and well-being in your life. Results from tens of thousands of our students show that it helps them reduce stress and feel more connected to others.

Made in collaboration with Holstee, this toolkit includes 30 science-based practices for a meaningful life.

Well-being resources for parents

Articles for resilience and connection

Practices for parents and kids

Videos for parents and kids

Well-being resources for educators

A free online resource for social-emotional learning practices you can weave into your new homeschooling plan.

Greater Good in Education offers Supporting Learning and Well-Being During the Coronavirus Crisis, a collection of activities, articles, and videos. It includes practices and other resources offering ways to address student and adult anxiety in this time of uncertainty, and strategies for cultivating our human connection through kindness, compassion, and other prosocial qualities.

Well-being resources for health care professionals

Well-being resources for workplace leaders

Other coronavirus well-being resources

Being Resilient During Coronavirus from Dr. Rick Hanson: Learn tips for feeling safe in a time of fear and threat with this video, meditation, and podcast.

How to Hold on to Happiness When Your World Collapses from Sonja Lyubomirsky: A guide to four weeks of self-isolation, including three practices you can do each week to become happier, healthier, and more uplifted.

Coronavirus Sanity Guide from Ten Percent Happier: Get live weekday talks with meditation teachers, guided meditations, and lectures, many of which are specifically related to COVID-19. Health care workers also get free access to the Ten Percent Happier meditation app.

Selected Links: The Behavioral Side of the Coronavirus from the Behavioral Scientist: Read insights about the psychological and behavioral patterns underlying our response to COVID-19.

Real-time Resilience Strategies for Coping with Coronavirus from the New Zealand Institute of Wellbeing and Resilience: Follow this list of valuable tips from experts on resilience and emergency management.

The Crisis Kit: 5 Tools for Helping Clients Through Turbulent Times from PositivePsychology.com: Mental health practitioners can use these five exercises to help clients find calm, a sense of control, and acceptance.

Free Live & Online - Daily Meditation & Support Groups from Mindful Leader: Thirty-minute sessions held Monday through Friday from March 23 to May 1, including 15 minutes of silent meditation and 15 minutes of reflection and discussion.

Coronavirus Resources: Staying Connected in Times of Isolation from Living Room Conversations: Conversation guides to help us connect and understand each other in these difficult times, plus live video chats to help us stay connected.

Coronavirus Anxiety: Daily Updates from Judson Brewer: Daily YouTube videos on how to work with these uncertain times and develop healthy, mindful habits, from a psychiatrist and neuroscientist who specializes in mindfulness and habit change.

KarunaVirus by ServiceSpace: "Karuna" means compassion in Sanskrit. This website offers a collection of news stories about compassion and love amid a time of fear.

ArtsWave Edition of Mindful Music Moments, from the Cincinnati Symphony Orchestra and the Cincinnati Opera: 10 weeks of daily doses of guided meditation set to music.

Mindful Poetry Moments and the On Being Project: Participating schools, individuals and organizations will be offered recordings of poets reading their work. The audio will be accompanied by mindful prompts and meaning-making questions like "Does this poem encourage gratitude? How?" and "What's a line in this poem that brings a strong visual image to your mind?"

For parents

Kind World Explorers, from Camp Kindness Counts, a Greater Good Parenting grantee: A guidebook to support parents with distance learning that provides activities and example conversations that families can have to help foster communities of compassion.

Resilient Parenting, from Lutheran Social Services of Minnesota, a Greater Good Parenting grantee: A digital, online parenting tool that can be made available to any families in need of support. It includes topics such as self-care, addressing trauma, how to have difficult conversations with children, and many other very pertinent topics for these times with a focus on character-building. This tool is a partnership between a social worker/case manager and a family, via phone, tablet or laptop that allows for weekly reflection, sharing and support. To receive it, email Heather.Kamia@lssmn.org.

Parents and COVID 19: Helping Your Children, from InfoAboutKids.Org: Here are suggestions for talking with younger and older children about COVID-19, as well as suggestions for parents.

How to Talk to Children about Difficult News, from the American Psychological Association: Instead of shielding children from the difficult news around us, adults should talk to kids about what is happening.

Parent/Caregiver Guide to Helping Families Cope With the Coronavirus Disease 2019, from The National Child Traumatic Stress Network: This resource will help parents and caregivers think about how an infectious disease outbreak might affect their family- both physically and emotionally-and what they can do to help their family cope.

How to Talk to Your Kids About Coronavirus, from PBS KIDS for Parents: Share age-appropriate information, provide reassurance, and what they can do to help during COVID-19 pandemic.

2019 Novel Coronavirus (COVID-19), from Healthy Children, American Academy of Pediatrics: Tips for parents about what they need to know about COVID-19.

For educators

Greater Good wants to know: Do you think this article will influence your opinions or behavior?

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Greater Good's Guide to Well-Being During Coronavirus

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At Greater Good, our mission is to share scientific research that can help promote a happier, more compassionate society. With the recent COVID-19 outbreak, we're committed to bringing you stories, tips, and tools for these uncertain times in our global community. We'll continue to update this page with resources for individuals, families, and educators.

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Talking to Children About COVID-19 (Coronavirus)_ A Parent Resource (NASP)

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Tips for Talking With Children and Youth of Different Age Groups (SAMHSA)

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Parent or Caregiver Guide to Helping Families Cope with the Coronavirus Disease (NCTSN)

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Coronavirus Comic

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Everything's Canceled: Coping Tips Straight from a Psychologist

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Parent or Caregiver Guide to Helping Families Cope with the Coronavirus Disease (NCTSN_ Spanish)

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When you're a parent, self-care often slips to the bottom of the list. But taking care of yourself isn't a luxury. It's essential. And during this difficult time, when children are home and stress is running high, it's more important than ever. Here are five tips from our clinicians that can help.

The pandemic has been long, and even though the end is in sight, we're all struggling to maintain our mental health. Even now, much of the personal time that was part of daily routines pre-pandemic - commutes, time alone at home or at the store, social time with friends, sitting in a restaurant - is not available for folks with kids at home. Without it, we have to be intentional about creating space to recharge and decompress. This could look like taking a shower or bath, walking around the block alone (or with your dog), or designating time to read or simply zone out after the kids have gone to bed.

The colder weather and ongoing stress we're all experiencing right now can make it easy to slip into habits that feel good in the moment but can be detrimental in the long term. "Make sure you're eating properly, try to get enough sleep (but not too much!), and create a routine that includes physical activity," recommends Jill Emanuele, PhD, Senior Director of the Mood Disorders Center at the Child Mind Institute. This doesn't mean pressuring yourself to get into tip-top shape, or not eating ice cream or binging your favorite shows. It does mean being thoughtful and intentional about how you're treating yourself and your body. Small changes like making time to take a walk, do a short exercise routine, or choosing to go to bed a little earlier than usual can reduce stress and help you feel more relaxed and resilient.

"Perfectionism and the coronavirus don't mix," says David Anderson, PhD, a clinical psychologist at the Child Mind Institute. "It's time to be exceedingly realistic, both at work and as a parent." Avoid burnout by setting realistic expectations and giving yourself grace if you can't meet them. "Practice forgiveness and self-compassion," says Dr. Anderson. Parents should remind themselves that these are unprecedented times. "There's no playbook for this. Remember you're doing your best during a very difficult time. Cut yourself some slack."

It's been long (long long long) year and anxiety is, understandably, rampant. With so much worry and uncertainty floating around it can be easy to absorb other people's fears and concerns without even realizing it. If you have a friend or family member who's in the habit of sending worst-case-scenario news or is prone to sending anxiety-provoking text messages, practice a little emotional distancing. Let them know you sympathize but that you're taking a break from worrying news, or simply hit the Do Not Disturb button. You can always reconnect when things are calmer.

Self-care can be as simple as taking a shower, but it doesn't have to be. Finding time to get back in touch with hobbies or activities you enjoy or making the choice to learn a new skill can be a great way to practice self-care. Maybe there's a knitting project you've always wanted to try, or you've been meaning to learn how to needlepoint. If young children at home make solo activities unrealistic, seek out activities you can enjoy together, like baking bread, or making art.

Finally, remember, being kind to yourself will not only help you stay calm during this difficult time, it will help ensure that you have the bandwidth you need to take good care of your family. When you're running on fumes, caring for others can tax your already depleted resources to breaking point. But when you prioritize your needs, you're filling the tank, emotionally and physically, and that means you'll be in a position to offer comfort and care to others when they need it most.

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Self-Care in the Time of Coronavirus - Child Mind Institute

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When you're a parent, self-care often slips to the bottom of the list. But taking care of yourself isn't a luxury. It's essential. And during this difficult time, when children are home and stress is running high, it's more important than ever. Here are five tips from our clinicians that can help.

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Parent or Caregiver Guide to Helping Families Cope with the Coronavirus Disease (NCTSN_ Chinese)

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Coping with a Disaster or Traumatic Event 

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Helping Children Cope During and After A Disaster 

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For the next couple of weeks, Mindful Schools will be offering mindfulness classes for kids! Join us online - for mindful activities, mindful movement, read-alouds - and let's have fun exploring mindfulness together.

Free Online: Mindfulness Class for Kids!

We are designing these online mindfulness classes with K-5 students in mind - AND please know that students and adults of all ages are welcome to participate. We are aware that many families are away from school and work, and we hope this is a resource that families can enjoy together.
Sign up above to receive reminders and updates. We hope to see you there! What to Expect:

Fun and interactive activities for kids such as mindful eating, movement, and more

30 minutes of mindfulness and a restful break from the busyness of daily life

Experienced teachers from the Mindful Schools Training Team

It Takes a Village. Mindful Schools is a 501(c)(3) nonprofit and we are relying on the generosity of our community to make this program available. Behind the scenes, there is a whole team that supports Christina, Alan, and our Teachers to design, produce and share these classes for your kids! If you'd like to support Mindful Schools and you have the capacity, please consider what you might spend on enrichment classes for your child and consider a donation to Mindful Schools . Thank you for your support!

Extra Credit!

Students, did you enjoy class today? Send us your notes, photos, and drawings to community@mindfulschools.org, or tag us online:

Educators and parents, tell us how we're doing. Your feedback is important to us so we can continue to create helpful resources for our community. Please email us at community@mindfulschools.org.

FAQs

What age group is this for? While we welcome all age groups including adults, we are designing these classes to be age appropriate for K-5 students. Friends, siblings, parents, and even grandparents are welcome to enjoy the class together!

Can I share this with my community? Yes absolutely - we hope these classes are a helpful resource for everyone in your school community.

How do I join the LIVE class? When you sign up, you will receive an email with instructions on how to join.

What if I can't make the LIVE class? If you're unable to attend the LIVE event, please sign up to be notified for future classes. We also plan to post recordings of past classes on this page.

Watch Our Past Classes

What Is Mindfulness?

Mindfulness means maintaining a moment-by-moment awareness of our thoughts, emotions, bodily sensations, and surrounding environment - with openness and curiosity.

It has a variety of research-backed impacts, including reduction in stress, and improvements in emotional regulation, and focus. Learn how the benefits of mindfulness can be transformative in education.

About Mindful Schools

Mindful Schools - a 501(c)(3) nonprofit organization - has trained more than 50,000 teachers, school leaders, and education professionals who are dedicated to preparing students with critical life skills to positively shift the outcomes for an entire generation. Please consider a donation to support our work.

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Free: Online Mindfulness Class for Kids! - Mindful Schools

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For the next couple of weeks, Mindful Schools will be offering mindfulness classes for kids! Join us online - for mindful activities, mindful movement, read-alouds - and let's have fun exploring mindfulness together. We are designing these online mindfulness classes with K-5 students in mind - AND please know that students and adults of all ages are welcome to participate.

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Let's meet this moment together - Calm Blog

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Without a doubt, many of us are feeling anxious as we navigate the uncertainty of COVID-19. We're feeling it too, and we wanted to share some of the tools we're using to take care of our minds and stay grounded.

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Coronavirus: Mental Health Coping Strategies | NAMI: National Alliance on Mental Illness

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The coronavirus can significantly affect mental health for everyone, but especially for those with mental illness. Both the anxiety of contracting the disease as well as the increase in loneliness and isolation can worsen and trigger symptoms. Acknowledging, recognizing and acting on mental distress in these uncertain times is key to lessening the impact.

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Stress and anxiety about the spread of the novel coronavirus, coupled with increased social distancing and isolation recommendations, may be affecting your mental health more than you realize. Getty Images

We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process.

As we all face uncertainty about the novel coronavirus, there are measures we can take to stay calm.

For those living with a mental health condition like depression, anxiety, or PTSD, filling prescriptions ahead of time and asking your therapist to hold telemedicine sessions can ensure you keep your health a priority.

The National Association of School Psychologists offers tips on how to talk to kids about the pandemic.

All data and statistics are based on publicly available data at the time of publication. Some information may be out of date. Visit our coronavirus hub and follow our live updates page for the most recent information on the COVID-19 outbreak.
With the country rolling out social distancing measures, schools and businesses closing, and companies declaring work from home necessary, Americans are forced to face a new reality.

"We are social beings. We like to connect and touch and be close to people, and we've had to change our behavior, which can create a feeling of isolation," Patricia Thornton, PhD, a licensed psychologist in New York City, told Healthline.

While it may feel like life has stopped, there are ways to keep these times in perspective and learn how to carry on.

"Focusing on preparedness, staying calm, reaching out to check on the well-being of others, and self-care will help you through this challenging moment in history. Remind yourself that COVID-19 is a serious but temporary illness, and that life will return to normal in time," Deborah Serani, PsyD, psychologist and author of " Sometimes When I'm Sad," told Healthline.

Here are some tips for making sure you're taking care of your mental health during the coronavirus disease outbreak.

Many people with and without anxiety disorders are feeling anxious.

Thornton describes anxiety as an anticipated worry or rumination about something that might happen in the future. She says our world is feeling a "drumbeat of anxiety" due to the novel coronavirus.

"Because the virus is a virus you can't see, and not enough people are being tested, you don't know who carriers are, so you're hypervigilant about other people and surfaces you're touching and places you're going, which makes you more anxious because there is real danger, but the uncertainty and lack of information about the virus causes anxiety," she said.

Witnessing others feeling anxious also heightens the worry.

"Anxiety is contagious. If you see someone near you who is panicking and is saying, 'The world is coming to an end,' you may begin to worry because you don't want to feel like the person who is not worried," Thornton said.

She points to evolution for this mentality.

For example, if a tribe were out in the field and one member saw a tiger in the distance and began running, the rest of the tribe would follow suit.

"We look to others to get cues of how we should behave," Thornton said. "While the coronavirus is a real threat, we all need to be in the gray: embrace uncertainty knowing we can't do everything and move on within in the confines of what the new normal is."

For those living with a mental health condition like depression, anxiety, or PTSD, Serani says you may be particularly vulnerable during this pandemic. She suggests filling prescriptions for the month and considering home delivery from your insurance carrier or local pharmacy.

She also recommends asking your therapist to hold telemedicine sessions or via HIPAA-compliant video conferencing.

"This way you can stay safe and continue addressing your treatment - and address any concerns that arise from COVID-19," Serani said.

If your pandemic concerns are difficult to manage, she suggests creating an emergency plan with your mental health professionals.

While the situation is frustrating, Thornton advises to only allow yourself 15 minutes of anger per day, and then move on.

"Don't think of it as doomsday. Look at it as finding a new normal. Ask yourself, 'How do I want to live my life right now with these constraints?' And limit talking to family if they are getting worked up. Say, 'We'll talk about it for 15 minutes and then [move on],'" she said.

Serani agrees, noting that thinking positively during a disaster is easier said than done.

"One of the best ways is to ground yourself in science. Stay connected to your local or state health department for information. Avoid watching or reading news or social media, where facts can become blurred or even exaggerated. Remind yourself that infectious disease outbreaks have been part of our history, and this too shall pass," she said.

Thornton also suggests watching reputable news once a day to stay up to date.

"New norms can change every day, so you can say, 'Every day I'll limit my news to a half hour in morning and in the evening to see if there is anything I need to change about my behavior.' And don't rethink your decision," she said.

For accurate information about the novel coronavirus and COVID-19, visit the Centers for Disease Control and Prevention's Key Facts page.

If you have children, Serani says to be sure to limit their exposure to the news because it can be overwhelming for them to process. Being mindful about how you talk about COVID-19 around children is important, too.

"Oversharing, 'catastrophizing,' and even joking about death or sickness can traumatize little ones. While this can be a scary time for kids, it could also be viewed as a moment in history that can reach and teach. I've been encouraging my little patients to see how 'helpers' are everywhere, and how communities are rallying together during this difficult time," Serani said.

She adds that being cared for, protected, and loved are crucial things for children to feel and hear during disaster.

"Another tip is to encourage children to draw, write, or journal so they can express their feelings. And finally, keeping a routine for kids is always helpful during a crisis," Serani said.

For more tips on how to talk to kids about the pandemic, visit the National Association of School Psychologists and National Home School Association for ways to create a learning and fun environment while children are home.

Keeping a routine is important for adults and kids who are confined to their home.

"Try to stick to your normal routine as much as possible. Keep the same bedtime and same awake time. Get dressed in clothes you'd work in. Take a walk outside to get exercise, and see other people to feel a sense that everyone is in this together," Thornton said.

Serani also suggests people try to get creative about activities that they can control in the house.

"Choose activities that soothe you or give you purpose," she said, such as playing board games, reading, putting together puzzles, or bathing.

Make it a part of your daily routine to reach out to friends and family.

"Make sure you call, text, FaceTime, or Skype daily with others. During traumatic times, having a sense of connection and a feeling of community is essential for hope and healing," Serani said.

And because fun, meaningful experiences reduce the stress hormone cortisol and raise feel-good hormones like serotonin, dopamine, and oxytocin, both experts suggest adding humor to your day by reading cartoonists or watching funny movies and comedy shows.

"It can't be all doom and gloom. Laughing about the situation doesn't hurt anyone and shows that we're all in this together," Thornton said.
Cathy Cassata is a freelance writer who specializes in stories about health, mental health, and human behavior. She has a knack for writing with emotion and connecting with readers in an insightful and engaging way. Read more of her work .

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Being Mindful of Your Mental Health During the COVID-19 Outbreak

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We include products we think are useful for our readers. If you buy through links on this page, we may earn a small commission. Here's our process. As we all face uncertainty about the novel coronavirus, there are measures we can take to stay calm.

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Download the free UCLA Mindful App for iOS and Android

With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime with the guidance of the UCLA Mindful Awareness Research Center. Scientific research shows mindfulness can help manage stress-related physical conditions, reduce anxiety and depression, cultivate positive emotions, and help improve overall physical health and well-being.

Mindfulness is the practice of training the mind to be present through moment-to-moment awareness of our thoughts, feelings, body sensations and environment.Mindfulness promotes an attitude of openness, curiosity, and awillingness to be with our experience. Through regular practice, taught through this app, you can develop a meditation practice and learn to bring more mindfulness into your daily life.
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A timer to meditate on your own

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With this easy-to-use app, you can practice mindfulness meditation anywhere, anytime with the guidance of the UCLA Mindful Awareness Research Center. Scientific research shows mindfulness can help manage stress-related physical conditions, reduce anxiety and depression, cultivate positive emotions, and help improve overall physical health and well-being.

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Anxiety is our body's way of saying, "Hey, I'm experiencing too much stress all at once." This happens to the best of us. But when that feeling of being "always on alert" becomes background noise that doesn't go away, that's when it's time to seek help. Mindfulness and meditation for anxiety is a growing field that can help you navigate the many ways that anxiety can affect your life. This guide is not meant to serve as a diagnosing tool or a treatment path-it's simply a collection of research and practices you can turn to as you begin to help right your ship.

How Mindfulness Helps Anxiety

Mindfulness is the basic human ability to be fully present, aware of where we are and what we're doing, and not overly reactive or overwhelmed by what's going on around us.

Leading expert Jon Kabat-Zinn describes it as "awareness that arises through paying attention, on purpose, in the present moment, non-judgmentally," adding: "in the service of self-understanding and wisdom."

When you become aware of the present moment, you gain access to resources you may not have realized were with you all along-a stillness at your core. An awareness of what you need and don't need in your life that's with you all the time. You may not be able to change your situation, but mindfulness practice offers the space to change your response to your situation.

Mindfulness-Based Stress Reduction (MBSR), founded by Kabat-Zinn, the gold-standard for research-backed mindfulness. Developed over 40 years ago, MBSR is an 8-week program, including supported teachings, mindfulness practices, and movement practices that help people work with the stresses of everyday life. MBSR practices allow you to bring kind awareness and acknowledgment to any stressed or anxious feelings in your body and mind and simply allow them to be. A 1992 study in the American Journal of Psychiatry found that MBSR can effectively reduce symptoms of anxiety and panic even in those with generalized anxiety disorder, panic disorder, or panic disorder with agoraphobia.

According to other research, when you can create space between yourself and what you're experiencing, your anxiety can soften. But if you get too used to that low rumble of stress always being there, it can gradually grow, creating a stress "habit" that is detrimental to your health and well-being. Consequently, when we get caught up in patterns of reactivity, we create more distress in our lives. This is why it's so important to discern clearly the difference between reacting with unawareness and responding with mindfulness.

Mindfulness Works, But Not for Everyone

Mindfulness is an adjunct to, not a replacement for, treatment. Sometimes, when people have difficult or extensive histories of trauma or abuse, meditation practice may put them in touch with those memories and emotions, which can sometimes feel overwhelming, particularly at first. For this reason, if you have a history like this it's wise to be working with a therapist while exploring the practice of mindfulness.

Meditation does seem to improve mental health-but it's not necessarily more effective than other steps you can take. Early research suggested that mindfulness meditation had a dramatic impact on our mental health. But as the number of studies has grown, so has scientific skepticism about these initial claims.

For example, a 2014 meta-analysis published in JAMA Internal Medicine examined 47 randomized controlled trials of mindfulness meditation programs, which included a total of 3,515 participants. They found that meditation programs resulted only in small to moderate reductions in anxiety and depression.

"In essence, practicing mindfulness is a process of learning to trust and stay with feelings of discomfort rather than trying to escape from or analyze them," says Bob Stahl, Ph.D., Mindfulness-Based Stress Reduction (MBSR) teacher, founder of multiple MBSR programs, and co-author of multiple books on MBSR. "This often leads to a remarkable shift; time and again your feelings will show you everything you need to know about them-and something you need to know for your own well-being."

Pause: Connect with your breath

How Mindfulness Calms Anxious Feelings

1. Mindfulness helps you learn to stay with difficult feelings without analyzing, suppressing, or encouraging them. When you allow yourself to feel and acknowledge your worries, irritations, painful memories, and other difficult thoughts and emotions, this often helps them dissipate.

2. Mindfulness allows you to safely explore the underlying causes of your stress and worry. By going with what's happening rather than expending energy fighting or turning away from it, you create the opportunity to gain insight into what's driving your concerns.

3. Mindfulness helps you create space around your worries so they don't consume you. When you begin to understand the underlying causes of your apprehension, freedom and a sense of spaciousness naturally emerge.

Calm Anxiety in Three Steps:

1. Open your attention to the present moment. The invitation is to bring attention to our experience in a wider and more open manner that isn't really involved with selecting or choosing or evaluating, but simply holding-becoming a container for thoughts, feelings or sensations in the body that are present and seeing if we can watch them from one moment to the next.

2. Focus on the breath. Let go of that widescreen and bring a focus that's much more concentrated and centered on breathing in one region of your body-the breath of the belly, or the chest, or the nostrils, or anywhere that the breath makes itself known, and keep that more concentrated focus.

3. Bring your attention to your body. Become aware of sensations in the body as a whole, sitting with the whole body, the whole breath, once again we move back to a wider and spacious container of attention for our experience.

The Science of Mindfulness for Anxiety

In 1992, Zindel Segal, John Teasdale, and Mark Williams collaborated to create an 8-week program modeled on Mindfulness-Based Stress Reduction (MBSR). Jon Kabat-Zinn-who developed MBSR-had some initial misgivings about the program, fearing the curriculum might insufficiently emphasize how important it is for instructors to have a deep personal relationship with mindfulness practice. Once he got to know the founders better, he became a champion for the program. In 2002, the three published Mindfulness-Based Cognitive Therapy for Depression: A New Approach to Preventing Relapse, now a landmark book.

MBCT's credibility rests firmly on ongoing research. Two randomized clinical trials (published in 2000 and 2008 in The Journal of Consulting and Clinical Psychology) laid the foundation, indicating MBCT reduces rates of depression relapse by 50% among patients who suffer from recurrent depression. Recent findings published in in 2015 revealed that combining a tapering off of medication with MBCT is as effective as an ongoing maintenance dosage of medication. Further studies have found that MBCT is a potentially effective intervention for mood and anxiety disorders.

Should I Choose MBSR or MBCT?

According to the Centre for Mindfulness Studies, mindful awareness is the foundation of MBSR and MBCT. In both 8-week programs, participants are guided through a series of practices that encourage paying attention to experiences, thoughts, emotions, and sensations in the body. Explore the differences between MBSR and MBCT before you decide which program to follow.

The Key Differences Between MBSR and MBCT

Mindfulness-Based Stress Reduction:

Designed for everyone (particularly people who deal with chronic stress)

Explores how mindfulness can help with stress, and the stress of living with a chronic illness

Uses mindfulness practices to highlight different ways to respond to suffering

Works to change your relationship to suffering by encouraging you to turn toward pain

Emphasizes being present with what is

Recommended for general psychological health and stress management and as an intervention for symptoms of anxiety

Mindfulness-Based Cognitive Therapy:

Designed to prevent depressive relapse

Explores how mindfulness can help you stay well while dealing with depression or anxiety

Uses mindfulness practices to offer insight on negative mind states associated with depression and anxiety

Works to change your relationship to suffering by recognizing patterns in thought and emotion

Emphasizes your choice in how to respond to negative mind states

Recommended as an adjunctive treatment for unipolar depression and an intervention for symptoms of anxiety

How Mindfulness-Based Cognitive Therapy Helps with Anxiety

A skills-based approach, MBCT asks patients to inquire into, familiarize themselves with, and redirect the thought processes that are getting them into trouble (cognitive distortions, or what some people call "negative self-talk," or "stinkin' thinkin'"). It takes close attention and stick-to-itiveness to shift these ingrained thought processes. MBCT isn't about changing or fixing the content of our challenging thoughts, it's about becoming more intimately and consistently aware of these thoughts and patterns. The awareness itself reduces the grip of persistent and pernicious thought loops and storylines.

Like MBSR, MBCT is an eight-week program consisting of weekly two-hour classes with a mid-course day-long session. It combines guided meditations with group discussions, various kinds of inquiry and reflection, and take-home exercises. "Repetition and reinforcement, coming back to the same places, again and again, are key to the program," says Zindel Segal, "and hopefully people continue that into daily life beyond the initial MBCT program, in both good times and bad."

Can Mindfulness Really Help Reduce Anxiety?

A small study conducted at the University of Waterloo suggests that just 10 minutes of mindfulness helps with ruminative thought patterns. In the study, 82 participants who experience anxiety were given a computer task to complete, but were regularly disrupted. They were then split into two groups: one group listened to a guided meditation for 10 minutes, while the other group listened to an audio book for 10 minutes. Participants were then sent back to the computer while the disruptions continued.

The meditators had greater success in staying focused, and, as a result, they performed better on the task. "That was surprising to me," says lead researcher and psychology PhD candidate Mengran Xu. " Mindfulness meditation promoted a switch of attention from their internal thoughts to the external environment. It helped them focus on what's happening right now, in the moment, and not to get trapped in their worries."

This study adds to the growing body of evidence that mindfulness could be a powerful ally for people who struggle with ruminating thoughts and internal focus common with anxiety and depression. But, Xu adds, just why it helps is still unknown. "If we know how, we can make it more effective."

He wants to find out. Xu and colleagues have already finished one forthcoming study where participants were instructed in mindfulness meditation, muscle relaxation, or listened to an audio book. Xu says his team wants to see "how each intervention would affect people's scope of attention, cognition, and problem solving in a hypothetical stressful situation. The aim is to examine if mindfulness practice expands people's perspective.

"Sometimes [stress] is inevitable, but it depends on how broad your perspective is. Both mindfulness meditation, and relaxation can help broaden how people think about things."

Guided Meditations for Anxiety

A Simple Meditation to Overcome Anxiety
Zindel Segal says bringing awareness to the sensations that accompany difficult experiences offers the possibility of learning to relate differently to such experiences in each moment.
People often stumble over the concept of acceptance as an approach for dealing with difficult emotions and mind states. In MBCT groups that I've led, this predictably comes up around the fourth or fifth session as participants say "How can I accept this pain?" or "I want to feel fewer of these difficult emotions, not more!" These reactions reflect an underlying calculation that even though trying to avoid or push away negative thoughts and feelings can be exhausting, the strategy has worked in the past, so... why risk using a different and unfamiliar strategy?

In these moments, rather than answer this question directly, I find it helpful to remind myself of three simple points:

1. Allowing negative emotions to exist in our lives-for the moment-does not mean that we've chosen not to take action. The concept of acceptance, as introduced in MBCT, is intended to describe the possibility of developing a different relationship to experience, one that is characterized by allowing an experience and letting it be. Allowing difficult feelings to be in awareness means registering their presence before making a choice about how to respond to them. It takes a real commitment and involves a deliberate movement of attention. Importantly, "allowing" is not the same as being resigned or passive or helpless.

2. Denying that a negative mindset is taking place is more risky for your mental health. The opposite of allowing is actually quite risky. Being unwilling to experience negative thoughts, feelings, or sensations is often the first link in a mental chain that can lead to automatic, habitual, and critical patterns of mind becoming re-established. You can see this when someone says "I'm stupid to think like this" or "I should be strong enough to cope with that." By contrast, shifting the basic stance toward experience, from one of "not wanting" to one of "opening," allows this chain reaction of habitual responses to be altered at the first link. Thus, "I should be strong enough" shifts to "Ah, fear is here" or "Judgment is present."

3. Acceptance helps you work through each unpleasant experience. The third is that the practices of MBCT offer concrete ways for cultivating a stance of "allowing and letting be" amid painful experiences. We often "know" intellectually that it might be helpful to be more loving, caring, and accepting toward ourselves and what we are feeling, but we have very little idea how to do it. These capacities are unlikely to be produced merely by an effort of will. Instead, they require working through the body with repeated practice over time to notice how things, like anxiety, may show up as tightness in the chest, or sadness as heaviness in the shoulders.

A 30-Minute Meditation for Anxiety and Stress
MBSR teacher Bob Stahl leads you through this meditation combining breath awareness, a body scan, and mindfulness of thoughts, so you can explore sources of stress and anxiety.
Give yourself about thirty minutes for this mindfulness practice. You can do this practice in a seated position, standing, or even lying down. Choose a position in which you can be comfortable and alert.

1. Take a moment to thank yourself for being here-for taking this time to be present, to go inside, into your own life.

2. Connect with your mind and body with a mindful check-in: Feeling any sensations, any holdings, any tightness in the body as well as feeling into your mood, feeling into your emotions, and just acknowledging whatever's being felt and letting be.

3. Now very gently, withdrawing the awareness from the mindful check-in, let's bring our attention to the breath: Being mindful of the breath in the abdomen, expanding on an inhalation and falling on an exhalation. Breathing in and breathing out with awareness.

4. Now gently withdrawing the awareness from breathing, we'll shift our focus to a body scan. Feeling into this body, into the world of sensations, thoughts, and emotions, and acknowledging whatever is being experienced. Whatever arises in the body, or perhaps at times even in the mind and emotions, acknowledging and letting be.

5. Breathe into your whole body. We may notice from time to time tensions, tightness, achiness, and if we can allow any of these areas to soften, by all means, let that happen. It's also important to know that if we are unable to soften, our practice informs us to let be. Let whatever sensations ripple and resonate wherever they need to go-the same applies even to our thoughts and emotions, letting them be.

6. Be kind to any anxious thoughts that arise with mindful inquiry. As we're feeling into this body and mind, we may at times continue to experience some anxious thoughts, worries, fears, and there are times when we can use the practice of mindfulness, of inquiry, of investigating to discover potentially the underlying causes of our fears. If it appears that even after practicing the body scan and mindful breathing that we're persisting with some anxious feelings, bringing attention to those feelings themselves now to acknowledge what's being felt, feeling into the fear.

7. Wade into your feelings with compassion and gentleness. Just as we sometimes put our toes into the water to acclimate to the water temperature slowly, part by part. We should very gently dip our toes into feeling fear, just acknowledging what's there, feeling into the fear with awareness-there's no need to try to analyze or figure things out, just feeling into the experience of feeling anxious, fearful, worried, and letting be. And whatever arises, equally acknowledging and letting it be, this is how we feel into the heart of fear. Just listening with such compassion. No need to push ourselves more than we can handle but just working with the edges, feeling into the anxiety and acknowledging. As we learn to be with things as they are, we may discover the underlying causes of our fear and pain.

8. And now gently withdrawing from the mindful inquiry practice, come back to the breath again. Breathe in and out, feeling in the abdomen the belly expanding on the inhalation and falling on the exhalation. Breathing in and breathing out, with awareness. Just staying present to each breath, in and out.

9. Take a moment to watch your thoughts. Just like we're watching the breath coming and going, we can even begin watching the very thoughts we think as though we're watching the clouds flying by in the sky, like sitting at the edge of a river just watching whatever is floating downstream. Beginning to observe the mind and even the thoughts of fear are nothing but passing mental phenomena, like clouds, observing any fearful, anxious thoughts as just mental events that come and go. Observing the mind, thoughts, noticing the ever-changing nature of thoughts, just coming and going. As we become aware of thoughts and the traps we find ourselves in, we can become free.

10. And now gently coming back to the breath. Just be mindful, breathing in and breathing out. Now as we begin to end this meditation on working with anxiety let's take a moment to remember all those that are being challenged with these feelings, all those living with fear, worry-let us extend our well-wishes of healing, of peace, to all those living in fear. May we take these moments now to thank yourself for proactively turning into your fears and working with them. As we acclimate ourselves to our fears, may we not be so challenged by them. May all beings, wherever they are, may they be free from fear, and may all beings be at peace.

A 20-Minute Meditation for Anxious Emotions
A meditation from Bob Stahl involving deep investigation into the causes of anxious feelings so you can discover the story lines that trigger and drive your emotions.

1. Begin with a brief mindful check-in, taking a few minutes to acknowledge how you're currently feeling in your body and mind...being mindful of whatever is in your awareness and letting it all be. There's nothing that needs to be fixed, analyzed, or solved. Just allow your experience and let it be. Being present.

2. Now gently shift your attention to the breath, becoming mindful of breathing in and out. Bring awareness to wherever you feel the breath most prominently and distinctly, perhaps at your nose, in your chest, or in your belly, or perhaps somewhere else. There's no other place you need to go...nothing else you need to do...just being mindful of your breath flowing in and out. If your mind wanders away from the breath, just acknowledge wherever it went, then return to being mindful of breathing in and out.

3. Reflect on a specific experience of anxiety, perhaps something recent so you can remember it more clearly. It doesn't have to be an extreme experience of anxiety, perhaps something that you'd rate at 5 or 6 on a scale of 1 to 10. Recall the experience in detail, as vividly as you can, invoking some of that anxiety now, in the present moment.

4. As you imagine the experience and sense into it, be mindful of how the anxiety feels in your body and stay present with the sensations. Your only job right now is to feel and acknowledge whatever physical sensations you're experiencing in your body and let them be. There's no need to change them. Let the sensations run their course, just like a ripple on a lake is gradually assimilated into the entirety of the body of water.

5. Now feel into any emotions that emerge...anxiety, fear, sadness, anger, confusion...whatever you may feel. As with physical sensations, just acknowledge how these emotions feel and let them be. There's no need to analyze them or figure them out.

6. If strong emotions don't arise, this doesn't mean you aren't doing this meditation correctly. The practice is simply to acknowledge whatever is in your direct experience and let it be. Whatever comes up in the practice is the practice.

7. Bringing awareness to your anxiety may sometimes amplify your anxious feelings. This is normal, and the intensity will subside as you open to and acknowledge what you're experiencing and give it space to simply be.

8. Continue feeling into the anxiety, just allowing any feelings in the body and mind and letting them be, cultivating balance and the fortitude to be with things as they are. The very fact that you're acknowledging anxiety rather than turning away from it is healing.

9. As you continue to acknowledge your physical sensations and emotions, they may begin to reveal a host of memories, thoughts, feelings, and physical experiences that may have created limiting definitions of who you think you are. You may begin to see more clearly into how these old patterns of conditioning have driven your anxiety. This understanding can set you free-freer than you ever felt possible.

10. Now gradually transition back to the breath, breathing mindfully in and out... Next, slowly shift your awareness from your breath to sensing into your heart. Take some time to open into your heart with self-compassion, acknowledging your courage in engaging with your anxiety. In this way, your anxiety can become your teacher, helping you open your heart to greater wisdom, compassion, and ease within your being.

11. As you're ready to end this meditation, congratulate yourself for taking this time to meditate and heal yourself. Then gradually open your eyes and return to being present in the environment around you. May we all find the gateways into our hearts and be free.

A 17-Minute Meditation to Create Space Between You and Your Anxiety
Creating some space around the feelings of anxiety so we can explore the experience directly, without being carried away by it.

1. When you're ready, come into a comfortable seated position. Let's take some breaths here. Find your ground by feeling your feet on the floor beneath you. Feel your body touching the chair or cushion you're on. Really allow yourself to settle into this: Feel gravity, and release your weight toward gravity. Let's take a few deeper breaths now. If you are already feeling anxious, it can be helpful to really extend the exhale. Take a nice, long inhale, then very much emphasize the exhale.

2. Explore how you're feeling right now. If you're feeling anxious right now, it's a great opportunity to practice. But if not, bring to mind a time recently when you felt some kind of fear, anxiety, worry, or agitation. Recall the situation or conversation. Just remember that event, and as you do, you might start to notice anxious thoughts emerging in your mind. You might also start to notice some related sensations in your body.

3. Open your attention wide. Before we turn toward the anxiety more fully, let's first open our attention wide. Here's where we can use A.W.E. (And What Else?) Just notice. You may be feeling anxiety right now, but let's direct our attention away from that and actively explore our senses.

4. Open your eyes and look around. If your eyes are closed, I invite you to open them to look around the space you're in. Simply orient yourself. And now notice three things that you see in the space around you. They can be very neutral or even pleasant things-flowers, an image. Simply describe them to yourself in your mind: the colours, shapes, forms.

5. Turn your attention to the sounds around you. Once you've noticed three things visually and described them to yourself, turn your attention to hearing. Allow your attention to settle on the sounds around you. Listen for three different sounds; they can be near or far. Emphasize pleasant or neutral sounds. And, again, describe them to yourself: notice the vibration, the tone, how they arise and then pass.

6. Now, let's turn our attention to taste. This might be a little more challenging, but just notice: Can you detect any flavour in your mouth? Maybe something you ate before starting this practice? Toothpaste? Just notice what it's like to taste.

7. Now, turn your attention to your sense of smell. You might take in a deeper breath here. Just notice: Can you detect any scent in the space around you? Notice how they can shift and change with each breath.

8. And finally, let's move to the sense of touch. Beginning on the outer surface of our skin, feel the contact with the chair or the ground. If your hands are touching or resting against your body, just feel that sensation. It's very simple: What do you notice when you turn your attention toward your hands touching? Feel the contact of your clothes with your body. Feel the temperature of the air on your skin. What can you notice?

9. If you have the energy and some space now, turn your attention toward the felt sense of anxiety. If you feel the need for more space at any time, simply keep turning your attention outward: the sounds, the sights-wherever it feels calming and grounding for you to attend in your senses. When you do feel ready to explore, turn your attention to the felt sense: How do you notice anxiety? Where do you feel it in your body? Take a breath and notice where you feel it. Maybe it's in your belly? See if you can notice the details, too: Is it throbbing or tingling? What's the energy like? Within the sensation of anxiety, does it feel like there's a lot of movement? Does it shift and change as you pay attention to it?

10. Can you gently relax around the feeling of anxiety or fear? Think of the rest of your body holding this feeling with a lot of care. Pay close attention, explore, be curious: How does anxiety show up? How is it shifting? If at any point it becomes overwhelming or you get lost in thinking and find you're unable to stay with the sensations, simply go to And What Else: Notice the sights around you. Notice the sounds. Feel the ground.

11. If you are able to pay attention to this sense of anxiety, simply noticing it, let's drop in a question. Staying with the felt sense of this fear, anxiety, worry, or agitation, just ask: What do you need? What do you want me to know? What are you trying to offer me? Just see what answers, images, words arise here. We're asking ourselves here: What do I need?

12. As we close out the meditation, see if you can commit to doing something to address that need you've identified. Alternatively, simply remember the information that has arisen for you during this practice. And now, if you're ready, take a few deeper breaths. Soften your body slightly. Feel the seat under you, the ground under you.

A 20-Minute Meditation for Working with Anxiety
An awareness practice to establish calm in body and mind, so you can explore your worries and meet emotions that arise with kindness.

1. To begin, sit in a way that is relaxed, and take a moment to adjust your posture on your seat to one that's more comfortable. Feel your body in contact with the surface beneath you.

2. Allow yourself to experience whatever is present right now. Whatever bodily feelings, mood, emotions, mind states, and thoughts are present. You might take a few deeper breaths to invite the body and the mind to relax and settle. Take a nice, full, deep in-breath, relaxing, releasing, and letting go on the out-breath. Breathe in, and fill the chest and the lungs with the in-breath. Release and let go on the out-breath.

3. As you breathe in, you might invite in a quality of calm. You could repeat the word calm silently to yourself as you breathe in, and then again as you breathe out. Breathe in, calm the body, breathe out, calm the mind.

4. When you're ready, let the breath settle into its natural rhythm, allowing it to be just as it is. Breathe in, breathe out.

5. You might invite a smile to the corners of your eyes and the corners of your mouth; a smile sends a message to our brain and to our nervous system that we're safe and don't have to be hyper-vigilant. Smiling invites us to relax, and be at ease.

6. While sitting in a way that is relaxed and alert, you might bring to your mind a situation that is a source of anxiety or stress for you. It might be a work situation, family, health, finances, or it might be a combination of factors. Allow yourself to take in all the feelings, sensations, and emotions, and the overall sense of this situation, in the body and in the mind. Choose not to follow scenarios in your mind about what might happen or things that might go badly, and simply observe your thoughts and let them go. Be open to whatever bodily sensations are present with kindness and acceptance. There might be contraction, heat, tightness, tingling, or pulsing. Whatever is present, say yes to what you're feeling. Be open to these feelings and let them come and go. Bring a kind awareness to whatever emotions are present, and allow yourself to feel them fully; they might be fear, worry, anxiety, or sadness, to name a few. Let these feelings be as big as they want to be, and say yes to all that you're feeling. Let your awareness and kind attention hold whatever is present, whatever is arising for you in the body, heart, and mind. Bring interest to the changing flow of experience, letting everything stay for a period of time, and then pass on their own time. Meet it all with kindness, acceptance, and interest.

7. If anxious thoughts arise like, "This will never go away" or, "I'll never be able to do everything I have to do," meet these thoughts with kindness and care. Without identifying with them or treating them as true, let the thoughts come and go. Continue to open to your experience in this way, meeting your experience with kindness and care. If it's challenging, acknowledge that it is difficult. You could put a hand on your heart and wish yourself well, if this is helpful.

8. Think to yourself, "May I be happy and may I live with ease." Take a deep in-breath, letting go on the out-breath. Hold your experience with kindness and with care.

9. Bring awareness to any emotion that may be present, perhaps underneath the feelings. Maybe there's fear that the sadness, grief, or worry will continue. See if you can say yes to the emotion. Meet your emotions with kindness and care, and notice how they, too shift and change if you can open to them.

10. If a sensation or an emotion gives rise to an urge or an impulse to do something negative, like eat something unhealthy, take a drink, or take a drug, see if you can stay with that energy. See that this, too comes and stays for a while, and then passes. If it's helpful you could imagine it as like a wave coming along. Maybe there's a strong energy, and the wave crests. But if you stay with it with awareness and with kindness, perhaps those feelings pass for a while, and then there's calm. Be open to the thoughts or narratives that come up in your mind; they might be "This is too much," or "I need to do something to deal with this pain or difficult feeling," and invite yourself to stay with the direct experience.

11. If the pain, discomfort, difficult emotion, or difficult feeling seems like it's too intense, see if you can bring your awareness to another part of your experience. Perhaps an area of your body that feels more neutral, such as your hands, or your feet, or your seat, or something in your life that you're happy about or grateful for. Let your awareness rest on a more pleasant or neutral experience for a time. When you feel ready, let your attention move back to the bodily feelings, and be open again to your experience, riding whatever waves arise.

12. Stay as close to your direct experience as you can, and bring a kind awareness to the thoughts and stories that surround the pain, stress, or difficult emotion. Choose not to identify with the thoughts but just acknowledge them as thoughts. Let them come and go in their own time with kindness.

13. Sit quietly for a couple of minutes, and be open to the changing flow of experience, recognizing how mindfulness can help us open up to and untangle ourselves from painful thoughts, stress, worry, anxiety, and the patterns of behavior that tend to go with those feelings, emotions, and mental states.

Breathing Exercises for Anxiety

Mindful breathing is part of the foundation of Mindfulness Based Stress Reduction. It involves diaphragmatic or abdominal breathing, also known as belly breathing, which is very helpful in calming the body because it's the way that you naturally breathe when asleep or relaxed.

How to Practice Mindful Breathing

It might be helpful to start off practicing mindful breathing for five minutes once a day and build it up from there. Maybe you'll find that you can add a second or even a third 5-minute session, practicing mindful breathing at different times of your day. You can get additional benefit if you gradually extend your mindful breathing to 10, 15, 20, or even 30 minutes at least once a day. Let this be a part of your practice of mindfulness that you look forward to doing, a special time for you to center yourself and "return home" to your being. Feel free to use an alarm clock or timer; you can download free meditation timers from the Insight Meditation Center that feature a pleasant sound.

Like other meditations, mindful breathing can be incorporated into your daily activities too. As far as where to practice informally, just about anywhere works. Take a few minutes at home, at work, at the doctor's office, at the bus stop, or even while waiting in line to bring a little mindful breathing into your life. You can also make it a habit to take a few mindful breaths right after you wake up, when you take a morning break, at lunchtime, in the afternoon, at night, or right before you go to sleep. Once you've practiced mindful breathing at these times, you can experiment with using it when you're feeling some angst, to help you calm the rush of panic in your body.

The reason diaphragmatic or abdominal breathing is an "anti-panic/anxiety" breath is it helps regulate irregular breathing patterns fairly quickly. Often when you feel panicked, your breathing will become rapid, irregular, and shallow. You'll tend to breathe mostly in your chest and neck. When you shift to diaphragmatic breathing, this will help regulate the breath so you can begin to feel more balanced and relaxed.

Explore your breath:

Take a moment right now to be mindful of your breath. Gently place your hands on your belly.

Breathe normally and naturally. When you breathe in, simply be aware that you're breathing in; when you breathe out, be aware that you're breathing out.

Feel your belly rise and fall with your breath. Now take two more mindful breaths and then continue reading.

A 5-Minute Breathing Meditation

Find a quiet place where you can be undisturbed. Turn off your phone and any other devices that might take you away from this special time that you're giving yourself. Assume a posture in which you can be comfortable and alert, whether sitting in a chair or on a cushion or lying down.

You can learn mindful breathing by following the script below, pausing briefly after each paragraph. Aim for a total time of at least five minutes.

1. Appreciate your time. Take a few moments to congratulate yourself that you are taking some time for meditation.

2. Become aware of your breath. Now bring awareness to the breath in the abdomen or belly, breathing normally and naturally.

3. Stay with your breath. As you breathe in, be aware of breathing in; as you breathe out, be aware of breathing out. If it is helpful, place your hands on your belly to feel it expand with each inhalation and contract with each exhalation. Simply maintaining this awareness of the breath, breathing in and breathing out. If you are unable to feel the breath in your belly, find some other way-place your hands on your chest, or feel the movement of air in and out of your nostrils.

4. Just be. There's no need to visualize, count, or figure out the breath. Just being mindful of breathing in and out. Without judgment, just watching, feeling, experiencing the breath as it ebbs and flows. There's no place to go and nothing else to do. Just being in the here and now, mindful of your breathing, living life one inhalation and one exhalation at a time.

5. Feel what your body is doing naturally. As you breathe in, feel the abdomen or belly expand or rise like a balloon inflating, then feel it receding or deflating or falling on the exhalation. Just riding the waves of the breath, moment by moment, breathing in and out.

6. Acknowledge your wandering mind. From time to time, you may notice that your attention has wandered from the breath. When you notice this, just acknowledge that your mind wandered and acknowledge where it went, and then bring your attention gently back to the breath.

7. Be where you are. Remember, there is no other place to go, nothing else you need to do, and no one you have to be right now. Just breathing in and breathing out. Breathing normally and naturally, without manipulating the breath in any way, just being aware of the breath as it comes and goes.

8. Acknowledge your time. As you come to the end of this meditation, congratulate yourself that you took this time to be present and that you are directly cultivating inner resources for healing and well-being. Let us take a moment to end this meditation with the wish "May all beings be at peace."

How to Stop a Panic Attack

A great many people who suffer with panic attacks describe feeling a disconnect from reality that scares and confuses them. You may feel completely helpless, as though there is nothing you can do and no one can help you. You literally believe that a threat is present, likely, or imminent. It's a frightening experience not easily forgotten. In fact, the fear alone that it may happen again is enough to start the cycle of panic and insecurity. If you're feeling scared or insecure about a reoccurrence right now, you are not alone, and there is help.

A Meditation for Investigating Panic Attacks

There's no predicting when your next panic attack will occur. It might happen while you're out running errands, interacting with strangers at the market or post office. Being in public may feel like the worst-case scenario for a panic attack, but it is also your cue to listen to your mind and body.

Mindful inquiry will help you investigate what is driving your panicky emotions, in order for you to become free from them. Practice these skills the next time you feel panic beginning to rise.

Take a moment for a mindful inquiry practice:

1. Before you begin, ask yourself whether this is a good time to explore your feelings. Do you feel safe at this time? If you do feel safe, proceed with the next step. If you do not feel safe, then it is okay to wait and attempt this practice at a more secure time, perhaps when you've returned to the privacy of your home.

2. Your practice begins as soon as you tune in to and become mindful with your breathing. Wherever you are-running around town, meeting up with a friend, standing in line, or walking down the aisle of a market-you carry your breath everywhere, and it is your focal point for maintaining your connection to the present wherever you go. Be mindful of your breathing, in and out, noticing the sensations of warmth as you breathe in and coolness as you breathe out, experiencing the rise and fall, the in and out of each breath.

3. Take this moment to recognize any and all feelings that are with you now. If you feel out of control, then just acknowledge it as a feeling, without attaching details or stories to it. If you feel an uncontrollable fear that you're going insane, then recognize this feeling without striving to critique or analyze the feeling. Give yourself permission to just identify and acknowledge the emotions that are coming up and let them be. You may be telling yourself: I feel as if something horrible is about to happen. I feel as though I've lost touch with reality. I feel as though I can't trust anyone. Maybe I can't even trust myself. Other unrelated feelings and thoughts may come to mind, like I'm hungry. I hope that he calls soon. I wonder where I left my to-do list. Make space in this moment to simply let these feelings emerge and try to stay with the feelings and thoughts just as they are. Simply acknowledge what's here, without attaching yourself or clinging to any one thought or feeling.

4. You may experience a strong impulse to resist or fight against these painful and terrifying emotions, as may be your habit. We all have a natural tendency to strive toward what feels good. For this exercise, you are practicing non-striving: not trying, or not attempting to change your feelings or shift them in a different direction. Just let the feelings be what they are. The less energy you spend trying to resist or alter your panicky emotions, the lesser the hold your panic can have on you.

5. Remember to be aware of your breathing and to connect again with the here and now.

A 30-Minute Meditation for Investigating Panic Attacks

Note: Before beginning this guided meditation, please consider whether this is the right time for you to do it. Do you feel reasonably safe and open? If not, do some mindful breathing and come back to it at another time.

1. First, congratulate yourself that you are dedicating some precious time for meditation.

2. Become aware of your body and mind and whatever you are carrying within you. Perhaps there are feelings from the day's events or whatever has been going on recently.

3. May you simply allow and acknowledge whatever is within you and let it be, without any form of analysis.

4. Gradually, shift the focus of awareness to the breath, breathing normally and naturally. As you breathe in, be aware of breathing in, and as you breathe out, be aware of breathing out.

5. Awareness can be focused at either the tip of the nose or the abdomen, depending on your preference. If focusing at the tip of the nose, feel the touch of the air as you breathe in and out... If focusing on the abdomen, feel the belly expanding on an inhalation and contracting on an exhalation.

6. Breathing in, breathing out, experiencing each breath appearing and disappearing. Just breathing. And now gently withdraw awareness from the breath and shift to mindful inquiry.

7. Mindful inquiry is an investigation into emotions, thoughts, and physical sensations that are driving your panic, anxieties, and fears, often beneath the surface of your awareness. There is a special and unique way of doing this practice that can foster the potential for deep understanding and insight.

8. When you practice mindful inquiry, gently direct your attention into the bodily feeling of panic or fear itself. Allow yourself to bring nonjudgmental awareness into the experience of it, acknowledging whatever it feels like in the body and mind and letting it be.

9. To begin this exploration you need to first check in with yourself and determine whether it feels safe or not. If you don't feel safe, perhaps it is better to wait and try another time, and just stay with your breathing for now.

10. If you are feeling safe, then bring awareness into the body and mind and allow yourself to acknowledge any physical sensations, emotions, or thoughts. Then, just let them be...without trying to analyze or figure them out.

11. You may discover that within these feelings there's a multitude of thoughts, emotions, or old memories that are fuelling your fears. When you begin to acknowledge what has not been acknowledged, the pathway of insight and understanding may arise. As you turn toward your emotions, they may show you what you are panicked, worried, mad, sad, or bewildered about.

12. You may learn that the very resistance to unacknowledged emotions often causes more panic or fear and that learning to go with it, rather than fighting it, often diminishes them. When we say "go with it," we mean that you allow and acknowledge whatever is within the mind and body. Just letting the waves of emotions, thoughts, and physical sensations go wherever they need to go just like the sky makes room for any weather.

13. Now gently return to the breath, being mindful of breathing in and out...riding the waves of the breath.

14. As you come to the end of this meditation, take a moment to congratulate yourself and take a moment to appreciate the safety and ease you may be feeling right now that you can bring into your day. By acknowledging your fears, you may open the possibility for deeper understanding, compassion, and peace. Before you get up, gently wiggle your fingers and toes and gradually open your eyes, being fully aware here and now.

15. Send some loving-kindness your way. May I dwell in peace. May all beings dwell in peace.

3 Ways to Get Out of Panic Mode

1. Notice what's happening, instead of completely identifying with it.

2. Practice mindfulness with others (together or virtually), so you can remember you're not alone.

3. Pause and take five deep breaths, any time you feel anxious or in a panic.

Coping with anxiety is difficult, but we can begin to untangle our anxious habits when we recognize how they show up in our daily activities. Read More

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We all want to protect the people we love, but sometimes we cannot do it on our own. If a family member or friend is in a mental health crisis and at risk of harming themselves or others, call the police - even though you or your family member may be upset or afraid - to help ensure everyone's safety.

Find resources below that can help you and the people around you in and after a mental health emergency or crisis event.

If you are Experiencing a Mental Health Emergency

Call or Text 9-1-1

Call or text 9-1-1 (ask for a Crisis Intervention Trained [CIT] officer) or go to your nearest hospital emergency room if you can safely get there. See Guidelines for calling 911 in a mental health emergency to help prepare yourself. Watch a brief video about texting 9-1-1.

Psychiatric Emergency Services

Psychiatric Emergency Services are available at:
San Mateo Medical Center
(650) 573-2662
222 West 39th Avenue, San Mateo, CA 94403

Mills-Peninsula Medical Center
(650) 696-5915
1501 Trousdale Drive, Burlingame, CA 94010

How to provide information about a family or friend

​ Provide information about a family member or friend who is being evaluated for involuntary treatment with the following form:

Information from Family Member or Other Concerned Party (AB1424 form)​

24/7 Suicide Crisis Hotlines

National Crisis Hotline
1 (800) 273-TALK (8255)

Starvista Crisis Hotline (San Mateo County)
(650) 579-0350

Crisis Text Line
Text BAY to 741741

Visit the National Suicide Prevention Lifeline for additional phone/chat options (online chat, Spanish speakers, Veterans, deaf or hard of hearing or disaster distress line), resources and to learn the warning signs. Download the Warning Signs Lifeline Wallet Card.

Mental Health Hotlines for LGBTQ+ Teens

LGBT National Youth Talkline
(800) 246-PRIDE (7743)

Trevor Lifeline
(866) 488-7386

Trevortext
For LGBTQ youth: text START to 678678

Veterans Crisis Line

Veterans Crisis Line
Veterans Crisis Line connects Veterans in crisis and their families and friends with qualified, caring Department of Veterans Affairs responders through a confidential toll-free hotline, online chat, or text. Veterans and their loved ones can call 1-800-273-8255, chat online, or send a text message to 838255 to receive confidential support.
Call 1 (800) 273-8255
Text 838255
Chat

Crisis Services

Emotional Support for You and Your Family After a Disaster or Traumatic Event
​ Supporting Your Child After a Disaster or Traumatic Event

Adults/Older Adults

Mobile Support Services - Mateo Lodge
Mateo Lodgeprovides 24/7 outreach support services by the bilingual staff of the Mobile Support team which can be reached at (650) 368-3178. The Support Team addresses the immediate needs for crisis intervention, transportation, and homelessness or in danger of becoming homeless.

Serenity House
Serenity House is a crisis residential center located on the northwest end of the Medical Center campus at 3701 Hacienda Street in San Mateo, operated by HealthRIGHT360. The program serves adults living with a mental illness, who are in a crisis and are deteriorating in their current situation.

Services include 24-hour crisis stabilization for individuals experiencing destabilization due to mental health symptoms who do not pose an immediate danger to themselves or others.

Treatment and support is provided in a home-like setting for an average of 10 days. Case management, brief individual and group therapy, medication management, family support and respite are offered to residents.

Family members, law enforcement, and mental health providers may refer clients to Serenity House, or clients may refer themselves. Clients are evaluated by professional staff, who determine whether Serenity House is the right fit.

Learn more about Serenity House here.

Download the Serenity House Brochure

Read the Serenity House FAQ.

Important Numbers and Resources

Behavioral Health and Recovery Services ACCESS Call Center
(800) 686-0101

KARA - Grief Support for Children, Teens, Families and Adults
(650) 321-5272

CORA - Communities Overcoming Relationship Abuse
(800) 300 - 1080

Rape Trauma Services
(650) 692 - RAPE (7273)

Mental Health Services and Resources
Support for Clients and Families

For First Responders (and Family)

San Mateo County CISM Emergency Line
(650) 363-4915

Safe Call Now Anonymous Crisis Line
(206) 459-3020

National Helplines

Disaster Distress Helpline
(800) 985-5990 |Text "TalkWithUs" to 66746

Office for Victims of Crime
(800) 851- 3420 | TTY: (301) 947-8374

SAMHSA National Helpline
(800) 662 - HELP (4357) | (800) 487-4889 (TDD)

Suicide Prevention

Suicide is preventable. You can be the one to help. Find additional resources on our suicide prevention page.

Start the Conversation

Simply asking "Are you okay?" or "I've noticed you've been feeling hopeless a lot lately" can open the door to a conversation about getting help.

Make it Home Safe

The majority of people who survive suicide never attempt it again. Safely storing medicines and guns (if you own them) in the home removes the opportunity for someone to act.

Download this flyer to learn more about how suicide can be prevented with the help of family, friends, the community, and County services.

You or someone you know might not be thinking about suicide. However, you or someone you know may want a caring person to chat with about specific issues. See below for resources.

Make it Safe at School

The Suicide Prevention Poster for schools is a tool that can be used to help faculty and staff remember the risk factors and warning signs of students at risk of suicide.

These posters are available from San Mateo County Behavioral Health and Recovery Services in partnership with the San Mateo County Office of Education free of charge and are presented to faculty and staff along with a brief training on how to identify at risk students and what to do when they have been identified.

To submit a request and schedule the brief training for your district or school site, please contact Molly Henricks, Crisis Coordinator, Behavioral Health and Recovery Services at mhenricks@smcgov.org or 650-573-2306.

Get Trained to Help Others

Get certified in Mental Health First Aid by taking a free 8-hour public education training to help you identify and respond to mental health crises. Adult Mental Health First Aid and Youth Mental Health First Aid classes are available in English and Spanish. For more information visit smchealth.org/bhrs/ode/CommunityEd or contact Natalie Andrade at (650)372-8548 or nandrade@smcgov.org.

Does your community need help after a tragic event?

Community Response Team

San Mateo County Community Response Team (CRT) is available for consultation or direct services after a critical incident or traumatic event. The team is available 24/7. CRT members receive specialized training in crisis response from the American Red Cross, receive QPR (Questions, Persuade, Refer) Suicide Prevention Training and have experience in providing mental health interventions in a variety of circumstances. Situations may include, structural fires, tragic death of a community member, violent incident, suicide, car accident, natural disaster, etc. Individual or group psychological first aid, grief support counseling, connection to needed on going services, and crisis intervention counseling are offered free of charge.

The Community Response Team can be activated at any time. Local Agencies, Housing partners, Schools/School Districts, First Responders /Law enforcement, Community Based Organizations and our County/City Systems can request support from the CRT by contacting the Community Response Team Coordinator via email or phone and will collect the initial information needed to initiate deployment of the CRT.

Community Response Team Coordinator: Molly Henricks, (650)573-2306 or mhenricks@smcgov.org

Crisis Services Manager: Pernille Gutschick, (650)372-8586 or pgutschick@smcgov.org

Tips for Survivors of Disasters and Other Traumatic Events

Disasters and traumatic events can bring about significant stress. If you were involved in a disaster, you may be affected personally regardless of whether you were hurt or lost a loved one. This is especially true if you have experienced a previous disaster/traumatic event. It is important to monitor your physical and emotional health. Here is information on typical reactions to stressful events and tips for taking care your emotional health.

Emotional Support for You and Your Family After a Disaster or Traumatic Event
Supporting Your Child After a Disaster or Traumatic Event

Seek immediate help if you or someone you know is feeling that life isn't worth living or if you are having thoughts of harming yourself or others.

Crisis Intervention and Suicide Prevention Hotline
(650)579-0350 | (800)273-TALK (8255)

Emotional Reactions and Changes in Behavior

Angry or irritable outbursts.

Guilty, even if you had no control over the event.

Feeling sad, tired, numb, lonely or worried.

Difficulty sleeping or sleeping too much.

Increase/decrease in energy levels or activity levels.

Using drugs or alcohol in attempt to reduce distressing feelings.

Difficulty accepting help or helping others.

Physical and Cognitive Reactions

Stomachaches, headaches and pains.

Eating too much or too little.

Sweating, Chills, tremors or muscle twitches.

Being jumpy or easily startled.

Difficulty remembering things and making decisions.

Difficulty thinking clearly and concentrating.

Difficulty talking about what happened.

Taking Care of Yourself and Your Family

Take care of your safety - Find a safe place to stay. Seek medical attention if needed.

Eat Healthy - Eat a balanced diet and drink plenty of water. Avoid smoking, alcohol, caffeine and drugs.

Get Some Rest - Try to get enough sleep and downtime every day.

Stay Connected with Family and Friends - Seek out support, connect with other survivors, connect with your faith community.

Be Patient With Yourself and Those Around You.

Set Priorities - Tackle tasks in small steps.

Body Movement - helps get rid of the buildup of extra stress hormones.

Deep Breaths - It can move stress out of your body and help calm yourself.

Use Known Coping Skills - What have you used in the past to help you get through difficult times, use those skills now.

Helping Children After a Disaster

Children can feel very frightened during a disaster and afterwards some children will show temporary changes in behavior. For Most children these changes will be mild, not long lasting and diminish with time. For some children their reactions can be more severe and last for longer periods of time. When parents or caregivers have the tools and ability to react calmly and confidently to the crisis they can be the best source of support to their children. Here is what to look for and how you can help your child heal.

Common Reactions in Children After a Disaster

Worrying about the safety of family, friends, pets.

Fearful the event may happen again, worried about their own safety.

Not wanting to be separated from parents or caregivers.

Irritability, increased anger outbursts, temper tantrums-fighting with friends or family for no reason.

Frequent changes in mood.

Being numb- not feeling at all.

Decreased concentration and attention (in school or at home).

Having periods of confusion.

Changes in sleep, not being able to fall asleep.

Change in appetite, eating too much or not at all.

Having stomachaches and headaches, talking about feeling sick.

Engaging in risk-taking behavior, such as reckless driving or drugs or alcohol use.

Difficulty leaving home, going to school or engaging in social activities.

Helping Your Child Heal

Hold them, let them know you are there for them

Monitor and Limit your Child's exposure to the media

Encourage your child to talk and listen to their concerns - Help them name how they feel and model healthy ways of expressing it

Calmly provide factual information about the event and what will happen next

Spend extra time with your child

Re-establish daily routines as soon as possible

Reconnect with supportive people, community, culture and rituals

Follow your child's lead - Different children need different thinks, watch their behavior to figure out needs

If they continue to be very upset, talk with a primary care physician or a mental health provider.

Seek immediate help if your child is feeling that life isn't worth living or if they are having thoughts of harming themselves or others.

Crisis Intervention and Suicide Prevention Hotline
(650) 579-0350 | (800) 273-TALK (8255)

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Crisis Services - San Mateo County Health

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We all want to protect the people we love, but sometimes we cannot do it on our own. If a family member or friend is in a mental health crisis and at risk of harming themselves or others, call the police - even though you or your family member may be upset or afraid - to help ensure everyone's safety.

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We will be open during the COVID 19 pandemic. If you are feeling anxious, stressed, or experiencing other mental health symptoms, please come chat. We are here to support you.

Hours for Chatroom are 4:30 PM - 9:30 PM PST Monday - Thursday

Do you need to talk to someone?

Onyourmind.net is a StarVista program that provides a , find support, and explore resources We safe and anonymous place for teens & youth to talk . Reaching out can feel overwhelming and scary, especially to a stranger. You can talk about anything that's on your mind- including relationships, school, depression, stress, suicide, friends, parents, cutting, identity, and health. don't share your information outside of the chat.

The chat is based in San Mateo County, California, but All are welcome on the chat. We ask that you adhere to our anyone can use our service. You can also submit a question to be answered on our Q&A page or c Chat Room Agreements to keep the chat safe for everyone. heck out R esources for additional information and support.

What your online peer counselor will do

Listen with compassion and without judgment

Provide emotional support

Help brainstorm coping strategies and solutions

Offer resources if wanted

Chat Room Hours

Chat Hours

Monday - Thursday

4:30PM-9:30PM Pacific Standard Time

If the chat is closed, Lifeline Crisis Chat is available 24/7

Some warning signs before suicide include:

Feelings

Hopelessness

Depression

Fear

Loneliness

Worthlessness

Thoughts

No one cares about me

I am all alone

No one understands me

No one would miss me if I were gone

I can't take it anymore

Behaviors

Loss of interest in activities

Writing a will

Giving away possessions

Poor concentration

Initiating fights

Chat Room Closed?

Call The 24/7 Hotline 650-579-0350 or

For Emergencies, Call 911

New From The Blog

Help@Hand is a multi-city and multi-county collaborative project whose vision is to improve the well-being of Californians by integrating promising technologies into behavioral health services. Youth who are interested in the project or in accessing wellness apps supported by this project have a number of ways to get involved!

Self-care can be such an important practice for looking after our physical, mental, and emotional health. Check out this resource round-up of self-care themed websites, apps, and books.

September is Suicide Prevention Month. There are also things you can do to help prevent suicide in your lives and communities. Read on to find out more...

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We will be open during the COVID 19 pandemic. If you are feeling anxious, stressed, or experiencing other mental health symptoms, please come chat. We are here to support you. Hours for Chatroom are 4:30 PM - 9:30 PM PST Monday - Thursday Do you need to talk to someone?

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Lifeline Chat is a service of the 988 Suicide & Crisis Lifeline (formerly known as the National Suicide Prevention Lifeline), connecting individuals with counselors for emotional support and other services via web chat. All chat centers in the Lifeline network are accredited by CONTACT USA. Lifeline…

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Hurting? Need help? We've got you, Bay Area. Text BAY to 741741.

Text BAY to 741741

Follow these 3 easy steps to reach one of our Crisis Counselors:

Text BAY to 741741 from anywhere in the USA, anytime, about any type of crisis.

A live, trained Crisis Counselor receives the text and lets you know that they are here to listen.

The volunteer Crisis Counselor will help you move from a hot moment to a cool moment.

Who We Are

Crisis Text Line is free, 24/7 support for those in crisis, connecting people in crisis to trained Crisis Counselors. Our first priority is helping people move from a hot moment to a cool calm, guiding you to create a plan to stay safe and healthy. YOU = our priority.

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Hurting? Need help? We've got you, Bay Area. Text BAY to 741741. Text BAY to 741741 Follow these 3 easy steps to reach one of our Crisis Counselors: Text BAY to 741741 from anywhere in the USA, anytime, about any type of crisis.

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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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CORA is the only agency in San Mateo County solely dedicated to helping those affected by intimate partner abuse. From counseling, to emergency housing, to legal assistance, our services are designed to provide safety, support, and healing.

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CORA is the only agency in San Mateo County solely dedicated to helping those affected by intimate partner abuse. From counseling, to emergency housing, to legal assistance, our services are designed to provide safety, support, and healing.

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The mission of RTS is to eliminate all forms of violence, with a special focus on sexual assault and abuse. Informed by our understanding of traumatic experiences and cycles of violence, we facilitate healing and the prevention of violence through the provision of counseling, advocacy, and education. Learn More.

Our programs are designed to further our mission and provide much needed services for our constituents.
Take a look.

Fundraisers and events help us raise awareness and generate crucial resources to serve our community. Join us at our next event and see how you can get involved.
Find out more.

Improve your community by joining our cause. You'd be surprised at what a huge difference a little bit of your time can make.
Read more.

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The mission of RTS is to eliminate all forms of violence, with a special focus on sexual assault and abuse. Informed by our understanding of traumatic experiences and cycles of violence, we facilitate healing and the prevention of violence through the provision of counseling, advocacy, and education. Learn More.

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211 Bay Area Information & Referral Services

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Welcome to 211 Bay Area, connecting people to health and disaster information, social services and referrals through a comprehensive resource database.

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Parenting Through Stressful Times-  Managing our Own Stress, Anxiety, and Frustration as Parents.pdf

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Free Tools from Leading Education Organizations to help students learn through the COVID-19 Crisis

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Smart Social - Digital Citizenship & Social Media Safety

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Smart Social provides digital citizenship social media safety assemblies for High Schools, Middle Schools, school districts, teachers and parents of teens