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Hello my name is Cidra Towfeeq. My program is Professional Counseling M.A.

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Introduction and Assessing Prior Knowledge- Artifact

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Introduction and Assessing Prior Knowledge- Artifact

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I hold a Bachelor of Science in Psychology. This is my first year at Angelo State University, where I'm pursuing a master's degree in professional counseling. After completing the program, I intend to take the Licensed Professional Counselor (LPC) test. I took a year off after completing my bachelor's degree. During my year off, I married, moved to a new state, Texas, and started my own small candy business. While I'm a little nervous about returning to school, I'm excited to get back on track.

There were many surprising facts, but one that stood out to me was that in the United States, nearly half of all adults (46.4%) will suffer from a mental illness at some point in their lives. I knew that mental illness is on the rise in the United States, especially since COVID-19 has raised a lot of awareness about it. When it comes to numbers, the fact that it has reached nearly half is truly surprising. In some ways, I'm glad I'm pursuing a career that will help people suffering from mental illnesses.

From the quizzes I took: https://deconstructingstigma.org/mental-health-quiz. I answered five out of eight questions correctly. I've never been good with numbers, so while taking this quiz, I was constantly second-guessing myself. However, this quiz was quite insightful because it gives you an idea of how much of a percentage is going on in our country. Before studying psychology, I would have been surprised at the high numbers. However, going to counseling and interacting with my peers makes sense. In my future role as a counselor, I hope to gain the necessary knowledge and techniques to assist those in need in my counseling career. I aim to acquire the necessary knowledge and techniques to assist individuals in crisis, trauma, and mental illnesses. When assisting others, it is important to handle these sensitive topics with care and respect.

What piqued my interest after reading through our Unit 1 readings was why mental illness is on the rise. According to One Source, "The increase in digital media use may have had a bigger impact on teens and young adults" (American Psychological Association, 2019). If any of you have the time, I highly recommend reading the article. But it does make me think that many negative elements on social media encourage people to engage in negative behavior, which can lead to mental illness. Every day, social media introduces a new trending technique that can influence a large number of young people. Their loved ones may struggle to adjust, which could contribute to the rise in mental illness. This is just my opinion; there are many more reasons why it's on the rise, and as a future counselor, I believe I must learn as many as possible.

I look forward to learning from this class and working with you all.

Link here : https://angelo.blackboard.com/ultra/courses/_92269_1/cl/outline

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Reference Guide for Mental Health Disorders
 

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Reference Guide for Mental Health Disorders
 

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Reference Guide for Mental Health Disorders TEMPLATE (1)

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Substance use disorder is the use of illegal drugs like heroin, cocaine, meth, or marijuana. Substance use disorder is a pattern of substance use that causes severe issues or discomfort, such as missing work or school, driving recklessly, or harming friends and family. Early detection can prevent addiction. Early treatment can prevent addiction from worsening. Drugs disrupt brain function and reasoning, affecting self-control and decision-making. Early treatment preserves the brain and improves recovery.

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A person experiencing a psychotic episode might have altered views of reality and difficulty with clear thinking. They might have strange beliefs, see or hear things that are absent, or struggle to control their emotions. Prevention of worsening depends on early psychosis diagnosis. Many experiencing psychosis might not be aware they have it. Early diagnosis can greatly affect long-term results by stopping the disease from completely developing, lowering symptom severity, and enabling better management.

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(Anxiety Disorders - Symptoms and Causes, n.d.-b)

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Anxiety disorders are more than just random fear or worry, even if many people worry about their health, finances, education, jobs, or families. People with these disorders feel anxious in many situations, and their symptoms worsen over time. Anxiety disorder causes are unclear. Anxiety disorders can be caused by family traits, trauma, and medical issues. Anxiety can be tied to a deeper health issue. For others, anxiety symptoms and signs are the first signs of a serious illness. If your doctor thinks your anxiety has a medical cause, they may order tests. Throughout my reading and reflection on the studies, I found that early intervention is important to help individuals get the support they need. Early anxiety treatment eases symptoms and worries. If left unrecognized and untreated, anxiety can worsen over time.

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Acute trauma is trauma brought on by one single isolated incident that sets off that specific trauma. Research on acute trauma mass shootings have found risk factors for negative psychological consequences. Among these risk factors are being female, near the event, having more psychological symptoms prior to the incident, and lacking psychological and social support systems.

(Laderer, 2025)

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Chronic Trauma, the experience of having the same thing happen to them again and again is a traumatic one. Abuse in the home, witnessing abuse from a loved one, being homeless, being involved in war or combat, and other similar situations are all examples.

(Laderer, 2025)

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It was good research and I strongly believe more funded research should be put into Adverse Childhood Experiences (ACE) studies. Childhood is a critical period that shapes future health, behavior, and success, but toxic stress from hardships like poverty, racism, and instability can harm brain development, increase health risks, and cause lifelong challenges that can be passed down to future generations (National Center for Injury Prevention and Control, 2019).  This reminds of intergenerational trauma, the transference of this effect is thought to be epigenetic, meaning that it affects the chemical marker for a gene rather than the gene itself. The trauma experienced by the older generation is translated into a genetic adaptation that can be passed on to successive generations. The transmission of trauma or its legacy, such as poverty, psychological effects of an injury or attack, and so on, is from the generation that experienced the trauma to subsequent generations (APA Dictionary of Psychology, 2023). With the knowledge from both terms the cycle of trauma which according through ACEs can continue throughout generation unless intention of other methods. For example like some kind of trauma informed care, mental health support and a nurturing environment that will help break the chain.

Traumatic Grief occurs when a person struggles to process their grief in a healthy way after experiencing a disaster, the loss of a loved one, or a loss of safety. When reminded of the event, it can trigger intense negative emotions. For example, someone who loses a loved one may avoid talking about them entirely as a way to cope.

Emotional Neglect happens when someone’s emotional needs are ignored or overlooked. This often occurs when a person, like a parent or guardian, fails to provide love, understanding, or attention. Emotional neglect is most common in childhood. For example, if a parent favors one child over another, the child who is ignored may have their emotional needs dismissed.

Burnout occurs when a person experiences emotional and mental exhaustion due to ongoing stress over an extended period. If the stress continues without relief, burnout can develop. This leads to a significant drop in motivation, making it harder to complete tasks. For example, an ER nurse working long hours and frequently witnessing traumatic events, such as severe injuries or death, may become emotionally numb and begin to dread going to work.

Children are more vulnerable to trauma because their brains are still developing at a young age. Many events they experience are new and can leave lasting impressions on their growth. When a child experiences trauma, it can stay with them, even if they don’t consciously remember it later, especially if the trauma is not properly addressed. Children depend on adults for safety and support, so if an adult is involved in the trauma, the child may develop distrust or other negative emotions. Without proper support, childhood trauma can have long-term effects on both mental and physical health.

Promoting community norms and creating safe spaces helps individuals feel secure and validated. Many programs focus on fostering safe environments, such as public education campaigns and mentoring programs like Big Brothers Big Sisters.

Cognitive Behavioral Therapy (CBT) is a type of therapy that helps clients identify and change negative behaviors and thought patterns. The main idea is that thoughts, feelings, and behaviors are closely linked, so changing negative thought patterns can lead to improved emotions and healthier behaviors.

Absolutely, it is important for health professionals to have trauma education. With trauma knowledge, we can better identify and understand trauma in our clients, allowing us to provide appropriate care. This education will also promote the use of trauma-based therapies and help increase awareness and acceptance of trauma informed practices within society. I believe mandatory trauma education should be implemented in every facility, possibly through regular team meetings. While counselors may learn about trauma during their training, ongoing workplace education as a team can lead to a more informed and collaborative approach.

As a future counselor, it is important for me to recognize trauma and grief in my clients so I can address their concerns and find the best methods to help them heal. This knowledge is crucial for creating safe and supportive spaces where clients feel understood and valued.

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Psychological First Aid Online Certificate

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Psychological First Aid Online Certificate

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Psychological First Aid (PFA) Online_Certificate Cidra Towfeeq

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Taking a look back at this Ted Talk can help a better understanding to bipolar disorder.

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What is bipolar disorder? - Helen M. Farrell

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Ethical Responsibilities of Clinicians During COVID-19

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Ethical Responsibilities of Clinicians During COVID-19

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This is a valuable resource to keep on hand and recommend to others, as the site is dedicated to bringing people together to discuss their struggles.

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A major component of SMART Recovery is meetings, whether face-to-face or online. If these meetings vary widely, then who are we? If a Facilitator were ...

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This certificate acknowledges the participant's understanding of the material presented in the Trauma relate to COVID-19

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Part 2: Applying Evidence-Based Treatments for Child Traumatic Stress Reactions to COVID-19-Related

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To date, more than 800,000 individuals in the US have died from COVID-19 and more than 140,000 children and teens have lost parents or primary caregivers to COVID-19-related deaths. Many of these youth are at heightened risk for developing traumatic stress reactions to these deaths. This webinar describes trauma-focused evidence-based treatments (EBT) for children and teens who develop traumatic stress reactions, with specific applications to familial deaths during COVID-19 for 1) young children; 2) American Indian and Alaskan Native families; 3) Black and Latinx adolescents with adjunct peer support components; and 4) diverse youth provided via telehealth.

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In psychological first aid courses, learn how to take care of yourself after you’ve experienced stress or crisis. Choose from online courses or a certification course.

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Disaster Distress Helpline for Immediate Crisis Counseling

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The Disaster Distress Helpline (DDH) is the first national hotline dedicated to providing year-round disaster crisis counseling. This toll-free, multilingual, crisis support service is available 24/7 to all residents in the U.S. and its territories who are experiencing emotional distress related to natural or human-caused disasters.

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Secondary trauma, sometimes known as second-hand PTSD, compassion fatigue, or secondary traumatic stress disorder, is a kind of trauma or distress indirectly experienced by hearing about or seeing the aftermath of a traumatic event via another person. Common causes of secondary traumatic stress disorder include exposure to details of others' traumatic events, such as sexual or physical assault, child abuse or neglect, motor vehicle accidents, natural disasters , terrorist attacks, torture, violent or graphic deaths, near-death experiences, and war crimes.

(Alyssa, 2024)

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After earning my certification in Psychological First Aid (PFA), I completed online training as part of my course. Through this training, I gained valuable knowledge on how to support individuals in crisis situations and respond effectively to those experiencing distress. PFA is particularly useful in disaster recovery, public health emergencies, and other crises, helping survivors cope and regain stability. This training reinforced that PFA is not about diagnosing or treating mental health disorders but rather about providing practical support, ensuring safety, and fostering resilience in individuals affected by trauma. One of the most significant realizations I had was that people in crisis often just need someone they can rely on or a sense of stability to help them navigate their situation.

One of the key takeaways from this training was understanding PFA’s five core principles: safety, calm, connectedness, self-efficacy, and hope. These principles serve as the foundation for helping survivors manage emotional distress by instilling a sense of security, promoting healthy coping strategies, and strengthening community connections. I also learned the importance of clear communication and accurate information, as misinformation can heighten fear and anxiety during a crisis. Additionally, I found it essential that helping individuals reconnect with loved ones and their community plays a crucial role in emotional recovery.

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As I was working on my Reference Guide for Mental Health Disorders, I learned more about several conditions related to mental health. The assignment not only deepened my understanding of these problems but also allowed me look into their causes and the need of early intervention.

One aspect that really affected me was the way digital media, especially for young people, shapes mental health, Being always on social media, I have gone through periods of anxiousness and depressed thinking. Studies have linked growing mental health issues including anxiety and depression to higher use of social media. This emphasizes how desperately more easily available mental health resources are needed for next generations.

All things considered, this project strengthened my strong desire to work as a professional counselor helping others dealing with mental health problems. I want to learn more about trauma-informed treatment and crisis avoidance as I keep on this path of study. This will help me ensure that people dealing with mental health problems get the necessary treatment and offer them efficient help.

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Among the many startling statistics I encountered, one that stood out the most was that nearly half of all Americans (46.4%) will experience a mental disorder at some point in their lives. While I was aware that mental illness is on the rise, especially with the increased awareness brought on by COVID-19, seeing this percentage was eye-opening. The pandemic not only raised public awareness of mental health but also exacerbated issues such as loneliness, financial stress, and uncertainty about the future.

As a future counselor, it is crucial for me to understand how COVID-19 has reshaped society and continues to influence mental health today. Although the pandemic occurred four years ago, its effects persist, and many people are still adjusting emotionally and mentally. I have heard numerous accounts from individuals who continue to struggle with the long-term impact of the pandemic on their lives. This reinforces the importance of mental health professionals staying informed and equipped to address the evolving needs of those affected.

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(Raphel, 2015)

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An ACE score is a tally of different types of abuse, neglect, and other hallmarks of a rough childhood. According to the Adverse Childhood Experiences study, the rougher your childhood, the higher your score is likely to be and the higher your risk for later health problems. You can take the test below:

So, you've got your score. Now what?

First, remember that the ACE score isn't a crystal ball; it's just meant as guidance. It tells you about one type of risk factor among many. It doesn't directly take into account your diet or genes, or whether you smoke or drink excessively - to name just a few of the other major influences on health.

To learn more, check the CDC's ACE Study website. You'll find, among other things, a list of studies that explore the ways adverse childhood experiences have been linked to a variety of adult conditions, ranging from increased headaches to depression to heart disease.

Remember this, too: ACE scores don't tally the positive experiences in early life that can help build resilience and protect a child from the effects of trauma. Having a grandparent who loves you, a teacher who understands and believes in you, or a trusted friend you can confide in may mitigate the long-term effects of early trauma, psychologists say.

"There are people with high ACE scores who do remarkably well," says Jack Shonkoff, a pediatrician and director of the Center on the Developing Child at Harvard University.

Resilience, he says, builds throughout life, and close relationships are key. Recent research also suggests that for adults, "trauma informed" therapy - which can center on art, yoga or mindfulness training - can help.

How best to find and help kids who are experiencing abuse and neglect right now?

Child psychologist Hilit Kletter, of Stanford University's School of Medicine, says that to spot these children, she looks for visible signs of stress to understand what might have happened to them and how best to intervene. Some kids have nightmares or recurring thoughts of a stressful event, she says, or may re-enact the trauma through play. Or the child may seem distracted or withdrawn.

"This will come out at school," Kletter says. "Teachers will tell parents [their child] seems to be in a daze in the classroom, not paying attention."

Kletter says reactions to trauma are sometimes misdiagnosed as symptoms of attention deficit hyperactivity disorder, because kids dealing with adverse experiences may be impulsive - acting out with anger or other strong emotions.

"It's something that's very common in trauma: difficulty in regulating emotions and behavior," she explains. "That's why a lot of these kids get in trouble with the classroom."

Shonkoff's research center at Harvard tests interventions that can build resilience in kids who are growing up with adverse experiences - not just problems in the family, such as those the ACE study investigated, but also trauma stemming from poverty, for example, or from the chronic stress of racial or gender discrimination.

To bolster parents, the Harvard team is testing interventions right now that use video coaching to show moms and dads how to engage their babbling infants, using sounds and facial expressions in a style Shonkoff calls serve and return.

Shonkoff says these early interactions - a kind of conversation - have been shown to help children with later learning and literacy. Even more important, they boost kids' resilience, by helping them build secure attachments with caring adults. Research suggests that just one caring, safe relationship early in life gives any child a much better shot at growing up healthy.

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Take The ACE Quiz - And Learn What It Does And Doesn't Mean

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First developed in the 1990s, the 10 questions of the Adverse Childhood Experiences test are designed to take a rough measure of a difficult childhood. Finding out your score is easy. Now what?

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If You or Someone You Know are in Danger and Need Immediate Help:

Call 9-1-1 for the local police department

Contact the National Human Trafficking Hotline:

The Texas Human Trafficking Resource Center connects Health and Human Services staff, health care providers, stakeholders and those who have experienced human trafficking to resources needed to locate services, help prevent trafficking, and recognize and respond to potential trafficking situations.

Stop Human Trafficking Donation Account

HHSC launched a new donation account to raise funds to provide dedicated housing and treatment services to youth who have experienced human trafficking. To donate, visit the Stop Human Trafficking Donation Service website.

What Is Human Trafficking?

Human trafficking is a crime that involves exploiting a person for labor, services or commercial sex. The United States Department of Justice classifies human trafficking into two major categories:

Sex trafficking is the recruitment, harboring, transportation, provision, obtaining, patronizing or soliciting of a person for the purposes of a commercial sex act, in which the commercial sex act is induced by force, fraud, or coercion, or in which the person induced to perform such an act is 17 or younger.

Labor trafficking involves the recruitment, harboring, transportation, provision or obtainment of a person through the use of force, fraud or coercion for the purpose of involuntary servitude, peonage, debt bondage or slavery.

Those trafficked are of all ages, races, ethnicities, nationalities, religions, genders, sexual orientations, socioeconomic backgrounds and citizenship statuses. Traffickers can be anyone, including family members, intimate partners, business owners and community leaders. Trafficking occurs in various industries, such as restaurants, massage parlors, hotels, factories, domestic services, child care, health care and sexually oriented businesses.

The Office of the Attorney General of Texas created the film "Be the One" about preventing, recognizing and reporting human trafficking. In the film, survivors share their experiences and the impacts of human trafficking. Note: The following film contains stories that some viewers may find triggering or upsetting. Viewer discretion is advised.

How Do I Identify Human Trafficking in My Practice?

Many trafficked persons interact with the health care system while being trafficked. Health care providers often do not recognize the signs of trafficking or are unsure of how to help. Trafficked persons often do not disclose their situation.

The following lists indicators, or red flags, to look for when treating your patients.

Physical Health

Frequent treatment of sexually transmitted infections or injuries

Multiple unwanted pregnancies

Fractures or burns

Bruising

Gastrointestinal problems

Skin or respiratory problems caused by exposure to agricultural or other chemicals

Communicable and non-communicable diseases

Oral health issues, including broken teeth

Chronic pain

Signs of concussions, traumatic brain injuries or unexplained memory loss

Malnutrition

Behavioral Health

Unwilling to answer questions about their health

Unable to concentrate or provide basic information including age, address or time

Gives confusing or contradicting information

Abuses substances

Has depression or anxiety

Appears nervous or avoids eye contact

Has post-traumatic stress disorder

Other Indicators of Trafficking

Another person appears to be in control and does not let them answer questions

Reports a high number of sexual encounters

Does not have possession of their own identification documents

Lives in an overcrowded area or at their workplace

Has tattoos or branding of ownership

Wears inappropriate clothing for the weather or venue

Learn more about required training for health care practitioners on the Health Care Practitioner Human Trafficking Training page.

What Should I Do if I Suspect a Patient Is Being Trafficked?

If a health care provider suspects their patient is being trafficked, the provider should try to speak with the patient privately without anyone who is accompanying them. Private conversations help to establish trust and allow the patient to share information about their situation in a safe environment. Health care organizations should establish protocols on responding to human trafficking, including screening methods and questions to ask potential trafficked persons.

Screening Tools for Health Care Practitioners

Commercial Sexual Exploitation-Identification Tool (CSE-IT)

CSE-IT is a research-based screening tool that helps improve early identification of commercially sexually exploited youth. West Coast Children's Clinic developed this tool, which is currently used in Texas and other states and across various sectors.

Learn more about CSE-IT on the Office of the Texas Governor Child Sex Trafficking Team website and on the West Coast Children's Center website.

Short Child Sex Trafficking Screen for the Health care Setting

Dr. Jordan Greenbaum with The Institute on Healthcare and Human Trafficking developed this validated screening tool for assessing teenagers seeking health care in the United States.

Adult Human Trafficking Screening Tool and Guide

Administration for Children and Families designed this survivor-centered, trauma-informed and culturally appropriate screening tool and guide. It can help health care providers in various sectors assess adult patients or clients for signs of potential exploitation or risk of being exploited.

Learn more about the Adult Human Trafficking Screening Tool and Guide on the U.S. Office on Trafficking In Persons website.

Trafficking Victim Identification Tool and Manual

Vera Institute for Justice developed this tool and manual, which are intended primarily for victim service agency staff and other social service providers who are screening potential adult and child trafficking victims. Law enforcement, health care and shelter workers will also find it helpful in improving trafficking victim identification, especially in conjunction with appropriate training or mentoring.

Learn more and download the tool on the Vera Institute for Justice website.

If You Are Concerned Your Patient Has Been Trafficked

Provide medical care.

Follow mandatory state reporting laws and institutional policies of abuse to a child, elderly person, or person with a disability or reporting that a child is unaccompanied by an adult.

Follow institutional policies for reporting to law enforcement if the patient is in immediate, life-threatening danger. Whenever possible, try to work with the patient in deciding to contact law enforcement.

Offer the patient the National Human Trafficking Hotline number, 888-373-7888, and text number, 233733. Encourage them to call if they want help or to talk to someone. If the patient believes it is dangerous to have the numbers written, help them memorize the numbers. A common technique is to break the phone number into smaller segments, such as 888-37-37-888. The text number 233733 spells BeFree.

Provide the patient with options for services, reporting and resources.

Include safety planning in the discharge planning process.

Ensure information regarding the patient's injuries or treatment is fully and accurately documented in the patient's records.

More Information and Resources

State Resources

HHSC Provider Guidebook: Services for Victims of Human Trafficking in Texas

The Provider Guidebook lists available services from HHSC and its affiliates. It also serves as a resource for HHSC staff, contractors, providers and stakeholders when supporting those who have experienced human trafficking. The Provider Guidebook provides information about existing HHSC programs and the enrollment process into these programs.

View the HHSC Provider Guidebook: Services for Victims of Human Trafficking in Texas (PDF).

Texas Abuse Hotline

The Department of Family and Protective Services provides the Texas Abuse Hotline website for reporting suspicions of abuse, neglect and exploitation of children, adults with disabilities and people 65 years or older.

Learn more and report abuse on the Texas Abuse Hotline website.

Office of the Governor Child Sex Trafficking Team (CSTT)

CSTT coordinates a holistic response to child sex trafficking in Texas. CSTT's mission is to build sustainable capacity, enhance expertise, promote policies and leverage collaborations to:

Protect children and youth from sexual exploitation.

Help the public recognize sexual exploitation.

Help victims recover.

Support healing.

Bring justice to those that exploit children.

Learn more on the Office of the Governor Child Sex Trafficking Team website.

Texas Human Trafficking Prevention Coordinating Council

Created by the Texas Legislature in 2019, this Council works towards effectively and efficiently eradicating human trafficking through the coordination and collaboration of programs, services and state resources.

Learn more on the Texas Human Trafficking Prevention Coordinating Council website.

National Resources

HEAL Trafficking

HEAL Trafficking is an integrated network of over 3,500 survivors and multidisciplinary professionals in 35 countries dedicated to ending human trafficking and supporting its survivors from a public health perspective.

The network provides training materials, guidebooks, speaker opportunities and publications from medical journals and newspapers for health care practitioners.

Learn more and access resources on the HEAL Trafficking website.

HEAL Trafficking and Hope for Justice: Protocol Toolkit for Developing a Response to Victims of Human Trafficking in Health Care Settings

HEAL Trafficking designed this toolkit to help professionals working in health care settings, such as emergency departments, hospitals, clinics, private offices or school-based health centers, develop a protocol to respond to potential human trafficking situations.

Request a copy of the toolkit on the HEAL Trafficking website.

Office on Trafficking in Persons (OTIP)

OTIP develops federal anti-trafficking strategies, policies and programs to prevent human trafficking, build health and human service capacity to respond to human trafficking, increase victim identification and access to services, and strengthen health and well-being outcomes of trafficking survivors.

Learn more and access resources on the Office on Trafficking in Persons website.

Office for Victims of Crime (OVC)

OVC assists crime victims by providing leadership and funding on behalf of crime victims. OVC strengthens the victim service response to human trafficking through grant funding, training and technical assistance, and leadership in the field.

Learn more and access resources on the OVC Human Trafficking website.

Polaris

Polaris serves victims and survivors through the National Human Trafficking Hotline. It also builds a dataset that illuminates how human trafficking works, in real-time, and turns knowledge into targeted systems-level strategies to disrupt and prevent human trafficking.

Learn more and access resources on the Polaris website.

For information on human trafficking training, technical assistance and resources, email the Texas Human Trafficking Resource Center.

Report Human Trafficking

National Human Trafficking Hotline accepts anonymous tips:

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The Texas Human Trafficking Resource Center connects HHS staff, healthcare providers, stakeholders and potential victims of human trafficking to local, state and national resources to identify and help people affected by human trafficking.

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This online Referral Directory is made up of anti-trafficking organizations and programs that offer emergency, transitional, or long-term services to victims and survivors of human trafficking as well as those that provide resources and opportunities in the anti-trafficking field.If you would like direct personal assistance, are having trouble accessing services, or cannot find what you are looking for, please contact the National Human Trafficking Hotline directly to speak with a hotline advocate 24/7:

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The website serves as a valuable resource for finding a support group suited to Melynda’s age group. While it primarily caters to teenagers, it also offers options for young adults, making it a suitable platform for her needs.

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Teen Life | No teen deserves to feel alone.

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Teen Life Support Groups offer a safe place for teens to connect with peers and trusted adults. We partner with schools to bring mental health support and hope.

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The Mindful app is an excellent tool for Melynda to incorporate moments of relaxation into her daily routine. It offers features such as guided meditation, breathing exercises, and time management strategies, all of which can be highly beneficial for managing anxiety and improving sleep quality.

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Meditate and sleep soundly. Headspace is your guide to practicing mindfulness in your everyday life. Learn how to relax, manage stress, and focus your energy to become more centered and well rested. Create a calm and positive environment with Headspace.

Headspace offers guided meditation, sleep meditation, and breathing exercises. Learn mindfulness skills from world-class experts like former monk and Headspace co-founder Andy Puddicombe. Choose from hundreds of guided meditations on a new topic each day: anxiety, focus, relaxation, and more!

Meditation for every experience level and lifestyle. Meditate with friends and build your practice your way. Choose between short, 3-minute sessions that fit seamlessly into a busy schedule or longer meditations to set your intentions for the day. Listen to calming sounds and music with Sleep by Headspace or release stress and tension through movement with Move Mode.

In just a few minutes a day, Headspace can help bring balance to your everyday life. Find some headspace. Start with a free trial.

Download Headspace today and be kind to your mind.

HEADSPACE FEATURES

DAILY MEDITATIONS
- Choose from hundreds of guided meditations and mindfulness exercises
- Practice daily meditation on a new topic each day with Everyday Headspace
- Breathe easy with 3-minute mini-meditations for a quick mental reset
- Practice mindfulness with "Mindful Moments" to keep you present throughout the day
- Track your progress and time spent meditating with Mindful Minutes on Apple Health
- Learn new skills and find answers to your mindfulness questions

SLEEP MEDITATIONS
- Create conditions for a more restful night with Sleep by Headspace
- Switch off with sleepcasts - calming stories paired with relaxing sounds
- Soothing sleep sounds with ambient nature recordings
- Tranquil sleep music to help you reach a deep slumber
- Start your day inspired with The Wake Up - a short, daily video series made to brighten your day

STRESS RELIEF & COPING MEDITATIONS
- "SOS" sessions for moments of panic, anxiety, and stress
- Learn breathwork to help relax & calm you down
- Build your resilience with the Weathering the Storm collection
- Follow meditations that help you cope with sadness, anger & adapting to change

FIND FOCUS & BUILD PRODUCTIVITY
- Improve your focus with meditations for working from home
- Boost your concentration & productivity with focus-enhancing music
- Choose from 12 different Focus music stations to set the right mood for your day
- Tune in to the moment with Headspace's Chief Music Officer, John Legend

CENTERED FITNESS & TENSION RELEASE
- Relieve stress and release everyday tension with Move Mode
- Mood boosting and motivating at-home workouts
- Centered fitness courses: 28 days of mindful fitness and cardio
- Train with experts and Olympians Kim Glass & Leon Taylor

SUBSCRIPTION PRICING AND TERMS

Headspace offers two auto-renewing subscription options:
$12.99 per month
$69.99 per year (that's less than $5.99 a month)

These prices are for United States customers. Pricing in other countries may vary and actual charges may be converted to your local currency depending on the country of residence.

The subscription will automatically renew unless turned off in your iTunes Account Settings at least 24 hours before the current period ends. You can go to your iTunes Account settings to manage your subscription and turn off auto-renew. Your iTunes Account will be charged when the purchase is confirmed. If you subscribe before your free trial ends, the rest of your free trial period will be forfeited as soon as your purchase is confirmed.

Headspace saves your meditation sessions to your Apple Health app.

Read the terms and conditions here:
http://www.headspace.com/terms-and-conditions

Read the privacy policy here:
https://www.headspace.com/privacy-policy

Thanks for using Headspace! This update includes bug fixes and performance improvements.

As always, if you run into any troubles, let us know at help@headspace.com

Editors' Choice

If you're like us, you need all the help you can get turning rare quiet moments into true meditation. Headspace's rich, accessible lessons gently explore how to improve mindfulness. Oh, and we love how Headspace's Apple Watch app lets you hit a literal panic button when extra-stressful situations arise.

A Bright Spot in a Dark World

You won't regret buying a Headspace subscription. I often joke with people that Headspace is the one thing I would want to take with me to a desert island. If I were to cancel all of my subscriptions today, Headspace is the one exception I would make. I'm a high school English teacher, and our administration put together a month-long mindfulness education program for our students shortly after I subscribed. I had already raved to many of them about the app and the benefits of taking a couple of minutes out of their day to sit and be present. Lo and behold, Andy pops up on the next slide as our Ted Talk speaker of the day! On a more serious note, I suffer from debilitating chronic pain. I'm currently on long-term disability and a leave of absence from the classroom. Mindfulness, and the courses on managing pain, have been a tremendous help in my journey. Not only that, but I struggle with insomnia. My favorite part of Headspace, because of my (admittedly) vivid imagination, are the sleepcasts. I love falling asleep to Rainday Antiques. I can't imagine doing anything but that ever again. I have learned to manage stress and anxiety in a way that I had never thought was possible. I have meditated in the waiting room of The Cleveland Clinic before my appointments. I once laughed at the idea of mindfulness and meditation. Now it's an integral part of my life. It's part of my journey, and I think everyone could benefit from it.

Head Space, The Final Frontier

I began using this application a few years back, in the middle of my college career. I was so stressed out at that time that I could hardly perform day-to-day tasks and I was so broke that I certainly couldn't afford help from a specialist.
Enter HeadSpace. I found the app through an online search and began a free trial to try to calm my tumultuous inner consciousness. Though I cannot say that the improvements in my thoughts and behavior were immediate, the guidance of Andy's voice (the only option at that time and still my personal favorite) did help to calm me in times of immediate need. If nothing else, this app taught me to breath. My father was so impressed by my lack of mouth-breathing that he took up the monthly fee once it began and I have used Head Space (now on my own dime, thank you) ever since.
Anyway, whether you are looking for help breathing, getting into shape, falling to sleep, or in quieting those misguided negative inner-voices that come to plague the chronically unhappy, HeadSpace has something for you (often more than one thing, in fact). If you're reading this and thinking about a trial or a membership, give it a shot. It's a judgment-free, stress-free, and until your trial runs out, a free-free way of beginning the mission to exploring and conquering anxiety and exestential dread.
Consider it one small step for you, and one giant leap (in the right direction) for your mind.

Data Linked to You

The following data may be collected and linked to your identity:

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‎Meditate and sleep soundly. Headspace is your guide to practicing mindfulness in your everyday life. Learn how to relax, manage stress, and focus your energy to become more centered and well rested. Create a calm and positive environment with Headspace. Headspace offers guided meditation, sleep me...

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I have used the Tolan app, an AI-based platform that allows users to create a virtual friend for conversation. This could be a helpful tool for Melynda or clients like her, especially if she feels hesitant to open up to her friends. While I wouldn’t recommend it as her sole outlet for emotional expression, it can serve as an additional support resource when she needs a nonjudgmental space to process her thoughts.

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‎Greetings! We are Tolans :-) We’re here looking for new friends! Chat with us about anything: · Your interests: music, games, fashion
· Your feelings: relationships, challenges
· Your thoughts: advice, deep questions Share your world through photos: · Your favorite spots
· Things that catch you…

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Suicide prevention starts with recognizing the warning signs of suicide and taking them seriously. Talking openly about suicidal thoughts and feelings can save a life. National and local mental health services, listed below, offer telephone, chat, text and other resources for people who are at risk of suicide. Contact your local mental health authority or call 2-1-1 and ask for the LMHA in your area.

Learn important information on how to help someone who may have suicidal thoughts or feelings. Download the suicide prevention wallet card (PDF) which identifies warning signs, specific steps to help someone and resources to get help.

The 988 Suicide and Crisis Lifeline

Call or text: 9-8-8

Chat online: 988lifeline.org

Support for people who are deaf and hard of hearing: Use your preferred relay service or dial 711 then 988.

Support for Veterans and Their Loved Ones

The Veterans Crisis Line connects veterans in crisis and their families and friends with qualified, caring and confidential support 24/7.

To learn how to support military service members, veterans and their families in a crisis, download Suicide Prevention for Military Service Members and Veterans (PDF) and Suicide Prevention for Military Families (PDF).

Crisis Text Line

Crisis Text Line provides free, 24/7 crisis support and trains volunteers to support people in crisis.

Language Matters

Discussing suicide in a neutral and factual manner decreases stigma and encourages others to open up about suicide. Download Language Matters: Talking About Suicide (PDF) for more information about speaking about suicide in a safe and caring manner.

Postvention

Postvention describes the response provided to individuals and communities to promote hope and healing after a suicide death. To learn more about safe postvention practices, download Postvention (PDF).

Compassion Fatigue

Compassion fatigue is real and affects people working in the mental health field. Combating compassion fatigue is an important part of suicide prevention. Learn more about the symptoms of compassion fatigue by downloading Compassion Fatigue (PDF).

Parent and Youth Suicide Prevention

It is important for parents to know how to talk to their youth about suicide prevention. To learn about connecting with youth to discuss thoughts of suicide, download the Youth Suicide Prevention (PDF) and Youth Suicide Prevention Wallet Card (PDF).

Teacher and Youth Suicide Prevention

It is important for school personnel to know how to talk to their student about suicide prevention. To learn about connecting with students to discuss thoughts of suicide, download the Teacher Youth Suicide Prevention (PDF).

Suicide Prevention Among Youth Involved with the Justice System

Suicide is the leading cause of death among incarcerated youth. If you work with incarcerated youth, learn about the risk factors, warning signs, and protective factors by downloading Suicide Prevention Among Youth Involved with the Justice System (PDF).

Older Adult Suicide Prevention

Discussions about mental health and checking in with older adults who have experienced a significant loss is important. To learn more, download the Mental Health in Older Adults (PDF) informational flyer.

Care Transitions for People Receiving Suicide Crisis Services

During transitions in care, it is critical for caring professionals, family and friends to maintain contact with the person in care. To learn more, download the Transitions in Care for People Receiving Suicide Crisis Services (PDF) informational flyer.

Suicide Prevention for People with Intellectual and Developmental Disabilities

People with Intellectual and Developmental Disabilities also have thoughts of suicide. To learn more, download the Suicide Prevention for Individuals with IDD informational flyer (PDF).

Suicide Prevention for People with Traumatic Brain Injuries

People who experience a traumatic brain injury are at increased risk of suicide. To learn more, download the Traumatic Brain Injury and Suicide Risk flyer (PDF).

Survivors of Suicide Loss

Grieving someone who died by suicide brings unique challenges as the person who died seems to have chosen death. To learn more, download the Survivors of Suicide Loss (PDF) informational flyer.

Suicide Prevention and Adults in a Correctional Facility

Incarcerated adults are at higher risk of suicide than the general population. To learn more, download the Suicide Prevention and Adults in a Correctional Setting flyer (PDF).

Mental Health Technology Transfer Center Network

The MHTTC provides training and technical assistance to enhance the capacity of the behavioral health and related workforces to deliver evidence-based practices to people with mental illness. Its Northeast and Caribbean region provides many resources in English and Spanish and recently produced two resources for assessing and evaluating suicide risk.

Texas Suicide Prevention Collaborative

Texas Suicide Prevention Collaborative developed the Texas State Plan for Suicide Prevention 2023-2028 and provides free resources, educational information, phone apps and training.

American Foundation for Suicide Prevention

AFSP has local chapters throughout the state that can deliver education programs to schools, workplaces and communities.

National Alliance on Mental Illness

NAMI is the nation's largest grassroots mental health organization dedicated to building better lives for the millions of Americans affected by mental illness. Local NAMI chapters can deliver education programs to communities.

Help Outside the United States

To find a suicide helpline outside the United States, visit:

Provider Resources

Visit our Behavioral Health Services Providers page to find additional information and resources including information on the state suicide prevention programs.

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Suicide prevention starts with recognizing the warning signs of suicide and taking them seriously. Talking openly about suicidal thoughts and feelings can save a life.

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Addiction Recovery Center by Texas Health

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Texas Health offers a variety of addiction treatment programs in our tranquil Mansfield, Texas setting. We’ve helped thousands of adults in our community move past alcohol and drug addiction. Conveniently located just 30 minutes from DFW Airport, we’re ready to support you or your loved one on their sobriety journey.

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The app provides credible information on PTSD, effective therapies, and tools for symptom monitoring and tracking.

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PTSD Coach - PTSD: National Center for PTSD

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Information about a desktop and mobile app to help you cope with the symptoms related to PTSD that commonly occur following trauma.

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Denton County MHMR Center - Morse Street Clinic | Texas CJE

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Provides community mental health services. Use the main phone number to contact an office for an appointment or to ask for more information about eligibility and programs. The 24-hour Crisis Hotline is 1-800-762-0157. This crisis number is for people facing an emergency situation, such as having a homicidal or suicidal thoughts. If your call is an emergency, a crisis team may be sent out to help manage your situation. If necessary, emergency services may also be contacted to respond to your crisis.

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ACEs (Adverse Childhood Experiences) was a new learning topic for me, as no one in my home life openly discusses childhood trauma. Research on ACEs has highlighted how hardships in childhood, such as poverty, emotional neglect, and physical abuse, can have long-term psychological and physical consequences. I believe that more research should be dedicated to ACE studies, as it reinforces the importance of trauma-informed care and a nurturing environment. Increased awareness and education on ACEs can help break the cycle of trauma or, at the very least, help individuals understand and process their experiences.

For this assignment, I chose to analyze the Netflix documentary I Am a Killer, Season 2, Episode 1: "In Her Hands." I found it particularly interesting how the documentary initially focused on Lindsey’s point of view before later shifting to the victim’s family's perspective. The stark contrast between the two narratives was eye-opening. As a viewer, I initially felt sympathetic toward Lindsey, but after hearing Robby’s family share their side of the story, my perspective shifted. This challenged my understanding of what is black and white when it comes to crime, trauma, and intent.

From this documentary, I have come to realize the importance of trauma education in professional counseling. Had Lindsey received proper mental health support, the outcome of her life and that of Robby could have been vastly different. However, she lacked access to the necessary resources at a crucial time. As a future counselor, my goal is to ensure I am equipped with the right tools to identify, assist, and address clients like Lindsey, as well as victims like Robby. Understanding trauma, its effects, and its role in shaping decision-making is essential in providing effective and compassionate care.

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Participating in this group project on crisis prevention and threat assessment for human trafficking was an eye opening experience that deepened my understanding of the psychological, social, and structural factors that make individuals vulnerable to exploitation. Through our research, I learned about the tactics traffickers use to lure victims, the severe mental health consequences for survivors, and the critical role of multi-agency collaboration in crisis intervention. This project emphasized the importance of effective intervention strategies and the necessity of involving law enforcement, nongovernmental organizations, and mental health professionals to protect survivors without further endangering them.

Beyond the research, this project also highlighted the importance of teamwork and communication. Some decisions were made without full discussion, and my contributions were altered or left out. This experience taught me that speaking up and advocating for my input is essential in group work. Moving forward, I will ensure better communication to strengthen collaboration and project outcomes.

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I chose Melynda’s case because I could relate to her struggles, having once been in a similar situation. I was curious to explore how a counselor could support her and what impact different approaches might have. Breaking down Melynda’s issues into physical, emotional, social, and mental categories helped me see how interconnected these challenges are. I realized that addressing one aspect, such as improving her diet and sleep, could positively affect the rest of her well-being. This exercise also highlighted the importance of collaboration between the client and the counselor in the healing process. Small, manageable steps, examples being creating a sleep plan or journaling can  make a quite difference in a client’s progress.

Additionally, I gained a deeper appreciation for the counselor’s role in providing reassurance, guidance, and tailored tools to meet the client’s needs. I now understand the balance between offering professional support and empowering the client to take control of her own growth. Learning about different counseling methods, such as the miracle question, showed me how powerful simple yet thought-provoking strategies can be in helping a client gain clarity about their thoughts and emotions. This assignment reinforced the importance of a holistic, client-centered approach in counseling.

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There are rules in the ACA Code of Ethics about counselors' ethical duties. These include rules about the counseling relationship, privacy, professional responsibility, and how counselors should act when working with other professionals. Following this rule ensures that advisers are professional and look out for their clients' well-being.

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Reflection on the Importance of Cultural Competence

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Reflection on the Importance of Cultural Competence

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Cultural understanding is crucial for providing meaningful and ethical counseling and support. By recognizing a client’s culture, values, beliefs, and life experiences, counselors can tailor their approach to meet the client’s unique needs. Without sufficient cultural awareness, there is a risk of misinterpreting a client’s experiences or imposing personal biases, which can erode trust and hinder progress in the counseling process.

One of the main reasons I encourage clients to explore different counselors is because personalities and therapeutic styles do not always align. This is a natural aspect of counseling, and as a future counselor, I would not take offense if a client seeks support from someone else. However, to minimize this mismatch, counselors must be culturally responsive, open to different forms of healing, and attuned to each client’s cultural identity.

A deeper understanding of cultural backgrounds allows counselors to develop more impactful techniques and interventions. It ensures that clients receive care that resonates with their values and lived experiences. Ultimately, cultural competence is not just an ethical requirement. It is a fundamental tool for delivering personalized, compassionate, and transformative care.

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Identify Needs – Find out if the client needs therapy, peer support, educational tools, or self-help strategies.

Find and Suggest Resources – Look for trusted online support options and recommend them.

Explain and Encourage – Share how the resource can help and motivate the client to use it. (Talkspace, n.d.)

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Barnett, A. (n.d.). Do no harm: Ethics for clinicians during COVID-19. Telemental Health Training. https://www.telementalhealthtraining.com/clinical-insights/do-no-harm-ethics-for-clinicians-during-covid-19

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SMART Recovery. (n.d.). Meetings - SMART Recovery. SMART Recovery. https://smartrecovery.org/meeting

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