Author: nwmind5bg

Finding the Right Provider

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Finding the Right Provider

Finding the Right Provider

Finding the right provider for you may seem like a daunting task. However, there are steps you can take to help ease the process and ensure you will find a provider that will be the right fit for you. 

When searching for a new provider, a good first step is to check what healthcare providers are covered by your insurance, if that is how you are hoping to pay. Many insurance plans offer a provider directory which gives you the contact information for various health offices and providers.

After determining what providers are “in network” for your insurance plan, then you can further choose a specific provider that you see best fit for you. There are many things to consider when choosing a new provider. By determining what you need and are hoping for in a provider, it will be easier to find the right match. We recommend asking yourself the following questions to help better determine what you are looking for:

  • Where am I hoping for the provider’s office to be located?
  • What kind of care am I seeking?
  • Do I have any specific problems I am hoping to address?
  • What are my goals for seeking therapy or other healthcare services?

In addition, some individuals might have specific preferences on the credentials and previous work history of their provider. 

Regardless of your answers to these questions, there is a provider out there who is right for you. Finding the perfect therapist or healthcare provider may seem challenging, but by doing so you are taking an important step towards bettering your overall wellness.

 

For those seeking care, we recommend visiting our team page and learning more about our specific providers. Our team comes from a diverse background of care and specialties. We take great pride in our team and their ability to best serve you. 

Visit our team page by clicking the following link: https://nwmind-bodywellness.com/meet-our-team/

To read more about the services we offer at NW Mind-Body Wellness, visit our about page at the following link: https://nwmind-bodywellness.com/aboutus/

Crisis Lifeline

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

National Suicide Prevention Week

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Practicing Self-Care

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Practicing Self-Care

Practicing Self-Care

Practicing self-care is essential to maintaining a healthy mind and body. Oftentimes our busy schedules get in the way of even basic self-care acts. However, it is important to make time for these activities in order to better your overall wellness. 

There are an infinite number of ways to practice self-care. With an individual’s differing needs and wants, it is important to recognize that people may enjoy varying ways of self-care. To discover what forms work best for you, we recommend trying various self-care strategies to help you see what you enjoy most.

The following list consists of various ways that you can practice self-care for mind and body health.

Get Enough Sleep

Sleep is essential to the health of one’s mind and body. Without enough sleep, it can be hard to think and feel motivated throughout the day. The CDC recommends that adults aged 18-60 get at least 7 hours of sleep each night. To help reach this goal, we suggest creating a sleep schedule, avoiding energizing activities in the evening, and making your sleeping environment comfortable.

Eat Nutrient-Dense foods

Eating nutrient-dense foods helps promote better physical health, but it can also improve the health of your mind. The National Institute of Mental Health recommends eating a healthy, balanced diet and staying hydrated to help you think clearly and feel energized.

Get Physical

Physical activity can improve the health of your body as well as your mind. It is important to note that no form of exercise is too small. Each step helps you work towards a healthier self.

Recognize Stressors

To help avoid stress, it is important to recognize what triggers it. Although many stressors may be unavoidable, others may be easier to avoid. Try to eliminate any unnecessary stressors from your life. 

Change Your Mindset

It is hard to find happiness when focusing on the negatives in life. Try to look for the best in situations. On days that are especially challenging mentally, try to find or create one positive from the day.

Meditate

Meditation can help clear one’s mind and create a sense of balance. The are various methods of meditation, many of which may take some practice before their true benefit can be realized. Like all self-care, it is important to note that everyone has their own preference on what type of meditation they find most beneficial. 

Spend Time Outside

Spending time outdoors can be very relaxing and grounding. In an increasing technology dependent world, you may find yourself not spending much time outside. We suggest spending time outside, even if only for short periods. With the fresh air and presence of nature, many find that their mindset improves after spending time outdoors.

Create Boundaries

It is okay to create boundaries and say “no” to others. Between work and personal life, many find that they are constantly saying “yes” to things they don’t want to be doing. It is important to learn these boundaries for yourself, and recognize that it is okay to say “no” to protect your own mental health.

Take Time for Yourself and What Makes You Happy

Everyone deserves time to focus on what brings them joy. By doing something you love, you can help relieve stress and feel happier. Whether you enjoy reading, hiking, watching sports, or anything else, your happiness matters. Make time in your schedule to focus on the things you love.

Finding TREATMENT AND RESOURCES

 

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Signs and Symptoms of Depression

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Signs and Symptoms of Depression

Signs and Symptoms of Depression

There are varying signs and symptoms of depression, and for many these symptoms interfere with day-to-day life. Depression (major depressive disorder or clinical depression) is more than just a rough patch, but rather a serious mental health condition. Treatment for depression is vital, as when left untreated, symptoms can worsen and further interfere with one’s life.

Depression is one of the most common mental health conditions. NAMI reported that in 2020, at least 8.4% of the U.S. population experienced at least one major depressive episode. 

It is important to understand the symptoms of depression so that you can recognize the signs, and get treatment if necessary.

SYMPTOMS

Depression symptoms vary by person and form of depression. Common symptoms include, but are not limited to:

  • Loss of energy
  • Lack of interest in activities
  • Hopelessness
  • Trouble concentrating
  • Changes in sleep
  • Feelings of guilt
  • Change of appetite 
  • Physical aches and pains
  • Suicidal thoughts

COMMON Forms OF Depression 

  • Major depressive disorder (also known as clinical depression)
  • Persistent depressive disorder
  • Postpartum depression
  • Seasonal affective disorder

CAUSES AND RISK FACTORS

There are many causes and risk factors for depression, current studies within the United States suggest risk factors for depression include a combination of:

  • Genetics
  • Environmental stress
  • Other medical conditions
  •  

CRISIS HELP

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988
  •  

TREATMENT AND RESOURCES

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Supporting Back to School Wellness

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Supporting Back to School Wellness

Supporting Back to School Wellness

Supporting back to school wellness is essential to setting your children up for a healthy mindset this school year. Many children have mixed feelings about starting a new school year. By creating open communication, you can better understand your child’s worries, and also know how to better support them.

The following consists of ways to help support your children’s mental health as they begin the new school year.

Create Open Communication

Creating open communication between you and your child is an essential step towards providing them support. There are many ways to help create this open and safe dialogue, including the following:

  • Make opportunities to talk by spending one-on-one time with your child and speaking to them in an environment that they feel comfortable in
  • Encourage conversation by starting with open-ended questions, such as “how was your day?” or “what did you do at school today?”
  • Listen carefully to what they say and give them your full attention
  • Encourage their questions to help them learn it is okay to ask you questions, and reassure them you will answer as truthfully and as best you can

Learn the Warning Signs

Although it is normal for your children to feel stress, worry, or even sadness about returning to school, it is important to also know the warning signs of mental health conditions. If these feelings persist, they may indicate your child needs further support for their mental health. In this case, it is important to speak with your child’s healthcare provider to better understand what they are experiencing and what forms of treatment may be beneficial. 

The following are important to look out for, as they may indicate signs of something more serious:

  • Becoming increasingly socially withdrawn
  • Falling behind academically 
  • Missing multiple days of school
  • Expressing interest in harming themselves (if your child is expressing this, it is important to get them immediate help from a healthcare provider)

Discuss Coping Techniques and Self-care

By helping your child learn techniques for coping and self-care, you can help them better manage their mental health. These techniques are not only beneficial for those with a mental health condition, but can also benefit anyone who is experiencing stress, worries, or sadness. There are many ways to practice self-care including, but not limited to:

  • Spending time doing physical activities
  • Eating nutritious foods
  • Working on crafts, playing music, or other activities that allow for creativity
  • Allowing for downtime
  • Getting enough sleep at night

Finding TREATMENT AND RESOURCES

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National Suicide Prevention Week

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National Suicide Prevention Week

National Suicide Prevention Week

National Suicide Prevention Week is recognized this September 4th through 10th and aims to bring awareness to suicide prevention by spreading education and hope.

September is National Suicide Prevention Month and throughout the month, and over this week in particular, many organizations come together to help inform the public of the warning signs of suicide and what can be done to help prevent suicide. By raising awareness, showing support, and providing resources, we can help prevent suicide. 

If you or someone you know is in an emergency, call the National Suicide Prevention Lifeline at
988 or call 911 immediately.

Mental Health by the Numbers

For those struggling with a mental illness, you are not alone. Millions of Americans are affected by mental illness each year. It is important to understand the prevalence of mental health conditions, and the suicidal thoughts that might follow.

The following statistics on mental illness have been found by the National Alliance on Mental Illness (NAMI).

  • Suicide is the 12th leading cause of death overall in the U.S (when looking at all ages)
  • 1 in 5 adults in the United States experience mental illness each year
  • 1 in 6 of U.S. youth aged 6-17 experience mental illness each year
  • 46.2% of U.S. adults with mental illness received treatment in 2020   
  • 11% of U.S. adults with mental illness had no insurance coverage in 2020
  • 150 million people live in a designated Mental Health Professional Shortage Area
  • 12+ million U.S adults had serious thoughts of suicide (2020)

Warning Signs

Warning signs that someone may be at immediate risk for attempting suicide include, but are not limited to:

  • Often talking or thinking about death
  • Talking about wanting to die or kill themselves
  • Feeling intense emotional or physical pain
  • Withdrawing from friends and/or family
  • Taking extreme risks, such as driving extremely fast or recklessly
  • Talking about feeling empty and/or hopeless
  • Giving away important processions or creating a will
  • Saying goodbye to friends and/or family

Other serious warning signs that someone may be at risk for attempting suicide include, but are not limited to:

  • Rapid, extreme mood changes
  • Researching methods of killing themselves
  • Consuming alcohol often or abusing other substances
  • Acting anxious or on edge
  • Talking about feelings of guilt or shame

Risk Factors

People of all ages, gender, and background can be at risk of suicide. There is no single cause of suicidal behavior. Although the risk factors vary, they commonly include: 

  • Family history of mental illness or substance abuse
  • Depression or other mental disorders
  • Chronic pain
  • Individual history of suicide attempts, or attempts of family members
  • Exposure to abuse, including physical and emotional
  • Presence of firearms in the home

Supporting Those in a Crisis

It is common for family and friends to have trouble supporting an individual in a crisis. This is commonly due to a lack of understanding, and lack of preparedness. Although the behaviors of those in a crisis may be unpredictable, there are ways to help support a loved one in a crisis. 

  • Professional help is likely necessary to help someone in a crisis. Family members should contact the individual’s healthcare provider, or call 911 if in immediate danger.
  • Create an open dialogue, and don’t be afraid to ask questions
  • Show support and concern
  • Be patient
  • Do not argue or raise your voice
  • Remove any firearms from the home

Crisis Lifeline

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

National Suicide Prevention Week

Finding TREATMENT AND RESOURCES

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Bulimia Nervosa

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Bulimia nervosa

Bulimia Nervosa

Bulimia nervosa, often referred to simply as “bulimia,” is a type of eating disorder. With this disorder, individuals experience recurrent episodes of feeling a loss of control and eating large amounts of food, after which they take desperate measures to attempt to rid themselves of the extra calories. Recognizing the warning signs of bulimia is important, as the disorder can be devastating to one’s physical and mental health. With treatment, many individuals can recover from the disorder completely.

SYMPTOMS

The behavioral symptoms may vary depending on the person. However, common behavioral symptoms include, but are not limited to:

  • Feeling out of control
  • Recurrent episodes of binge eating
  • Recurrent inappropriate compensatory behavior to try and rid body of excess calories by self-induced vomiting, misuse of laxatives, fasting, or excessive exercise
  • Hoarding food
  • Depression
  • Mood swings

The physical symptoms and complications caused by bulimia nervosa may vary depending on the person. Common symptoms include, but are not limited to:

  • Dehydration
  • Erosion of tooth enamel
  • Gum infections
  • Sore or inflamed throat
  • Gastroparesis
  • Lowered sex drive
  • Irregular heartbeat

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Psychotherapy
    • Various forms of psychotherapy are used in the treatment of bulimia nervosa. Cognitive behavioral therapy (CBT) is one of the most commonly used treatments. CBT is used to help teach individuals how to create normal eating habits and be aware of triggers that might cause one to binge or purge. A main focus of CBT is to help one replace negative thoughts with more positive ways of thinking.
  • Nutritional Therapy
    • Nutrition education can play an important role in the treatment of bulimia. A dietician can help one create a personalized plan for eating that allows for healthy habits to be created.
  • Medication
    • Antidepressants may be prescribed to help reduce the symptoms of bulimia. Currently, there are no medications directly for treating eating disorders, but eating disorders are often co-occurring with other illnesses such as depression or anxiety, and medicine can help treat these underlying issues.

Finding TREATMENT AND RESOURCES

 

  • To contact the NEDA Hotline, call or text (800) 931-2237
  • If you or someone you know is in crisis and needs immediate help, call or text 988 or chat 988lifeline.org to reach the 988 Suicide & Crisis Lifeline.

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The Difference Between Stress and Anxiety

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The Difference Between Stress and Anxiety

The Difference Between Stress and Anxiety

The difference between stress and anxiety may not seem clear as they share many of the same symptoms. However, it is important to learn to recognize the differences between the two in order to help determine what treatment plan may be effective for you. 

With the following information, we hope to help you learn the key differences between stress and anxiety.

What is Stress?

Stress is generally a response to an external cause, and may be felt as a physical or mental response. These causes can include, but are not limited to, a heavy workload, illness, or significant life changes.

What is Anxiety?

Anxiety generally stems from an internal cause. However, anxiety can occur and persist even when there is no current threat. If one’s anxiety continues over time, it can begin to interfere with their health and overall wellbeing.

STress

  • Generally a response to an external cause
  • The stress typically goes away when the situation causing stress is resolved
  • Stress can be positive, such as in situations in which you have a deadline you need to be pushed to meet

Both

  • Stress and anxiety both affect the mind and body
  • The symptoms of the two are similar and often overlap. Symptoms include, but are not limited to:
    • Loss of sleep
    • Headaches
    • Feeling uneasy
    • Tension
    • High blood pressure
    • Excessive worry

Anxiety

  • Generally internal, as a reaction to stress
  • Persistent feelings and symptoms of anxiety, even when no threat is present
  • Often accompanied with feelings of dread or apprehension that don’t go away and can interfere with life

Coping with Stress and Anxiety

We suggest starting your coping process by trying to learn what causes your stress, and subsequent anxiety. By gaining a better understanding of the causes, it will be easier to determine what coping strategies and techniques may be right for you. 

When you are beginning to feel stressed, we recommend the following:

  • Challenge negative thoughts and try to consciously replace them with positive thoughts
  • Keep a journal in which you can write your thoughts and feelings, or even doodle if that provides relief to you
  • Practice relaxation activities that you enjoy, such as reading, meditating, or anything else that might help you relax
  • Increase your physical activity levels even if only in small amounts, exercise can have many benefits to your mind and body
  • Avoid excessive amounts of caffeine especially before bed
  • Create a sleep routine that is consistent and provides an adequate amount of rest
  • Reach out to your support network of family, friends, and/or health care provider

Treatment and More Help

It is important to reach out to your healthcare provider if your symptoms persist over time or if you feel like you are struggling to cope. With the help of a provider, you can better learn the causes of your symptoms and best course of action for treatment.

If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline at 988.

More RESOURCES

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Suicide Prevention

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Suicide Prevention

Suicide Prevention

Suicidal thoughts are often the result of an untreated mental health condition, but they can affect anyone. According to NAMI, suicide is the 10th leading cause of deaths for adults in the United States. To help decrease this statistic, it is important to talk about suicide prevention. By raising awareness, showing support, and providing resources, we can help prevent suicide. 

If you or someone you know is in an emergency, call the National Suicide Prevention Lifeline at
988 or call 911 immediately.

Mental Health by the Numbers

For those struggling with a mental illness, you are not alone. Millions of Americans are affected by mental illness each year. It is important to understand the prevalence of mental health conditions, and the suicidal thoughts that might follow.

The following statistics on mental illness have been found by the National Alliance on Mental Illness (NAMI).

  • 1 in 5 adults in the United States experience mental illness each year
  • 1 in 6 of U.S. youth aged 6-17 experience mental illness each year
  • 46.2% of U.S. adults with mental illness received treatment in 2020   
  • 11% of U.S. adults with mental illness had no insurance coverage in 2020
  • 150 million people live in a designated Mental Health Professional Shortage Area
  • 12+ million U.S adults had serious thoughts of suicide (2020)
  • Suicide is the 12th leading cause of death overall in the U.S (when looking at all ages)

Warning Signs

Warning signs that someone may be at immediate risk for attempting suicide include, but are not limited to:

  • Often talking or thinking about death
  • Talking about wanting to die or kill themselves
  • Feeling intense emotional or physical pain
  • Withdrawing from friends and/or family
  • Taking extreme risks, such as driving extremely fast or recklessly
  • Talking about feeling empty and/or hopeless
  • Giving away important processions or creating a will
  • Saying goodbye to friends and/or family

Other serious warning signs that someone may be at risk for attempting suicide include, but are not limited to:

  • Rapid, extreme mood changes
  • Researching methods of killing themselves
  • Consuming alcohol often or abusing other substances
  • Acting anxious or on edge
  • Talking about feelings of guilt or shame

Risk Factors

People of all ages, gender, and background can be at risk of suicide. There is no single cause of suicidal behavior. Although the risk factors vary, they commonly include: 

  • Family history of mental illness or substance abuse
  • Depression or other mental disorders
  • Chronic pain
  • Individual history of suicide attempts, or attempts of family members
  • Exposure to abuse, including physical and emotional
  • Presence of firearms in the home

Supporting Those in a Crisis

It is common for family and friends to have trouble supporting an individual in a crisis. This is commonly due to a lack of understanding, and lack of preparedness. Although the behaviors of those in a crisis may be unpredictable, there are ways to help support a loved one in a crisis. 

  • Professional help is likely necessary to help someone in a crisis. Family members should contact the individual’s healthcare provider, or call 911 if in immediate danger.
  • Create an open dialogue, and don’t be afraid to ask questions
  • Show support and concern
  • Be patient
  • Do not argue or raise your voice
  • Remove any firearms from the home

Crisis Lifeline

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

Finding TREATMENT AND RESOURCES

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Tips for Better Sleep

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Tips for Better Sleep

Tips for Better Sleep

By bettering your sleep you can help improve your physical and mental health. It is recommended by the CDC that adults aim for 7 to 8 hours of sleep each night. However, many individuals struggle to reach this recommendation. A 2014 study by the CDC found that over 35% of American adults get less than 7 hours of sleep nightly.

For those who are struggling to fall asleep, stay asleep, or get enough sleep, there is hope. The following list consists of tips for better sleep. 

Make Your Environment Comfortable

A comfortable environment is essential to sleeping well. You can increase the comfort of your sleeping environment by using soft bedding, regulating the temperature of the room, and removing any light pollution. Everyone has their own preferences, so it is important to find what makes you most comfortable.

Get active During the Day

Physical activity during the day can make it easier to fall asleep and stay asleep at night. Exercise can help boost your energy during the day, and help you rest at night. It is important to note that physical activity late in the day may make it harder to fall asleep, so it is best to get your exercise in during the earlier hours of the day.

Stick to a Schedule

Try your best to stick to a sleep schedule that allows for 7 to 8 hours. By creating a routine wake up and bed time your body will get used to sleeping at those times, making it easier to fall asleep and wake up.

Make a List

Thoughts and stress can keep many up at night. Before trying to fall asleep, it can be helpful to create a list of things you want to remember for the next day. By writing these thoughts down, it can help you put them aside for the night.

Take Time to Relax

Taking time to relax before bed can help you fall asleep and stay asleep. Everyone has different ways of relaxing, including meditation, reading, taking a bath, and more. Discover what activities help you relax and feel comfortable, and try to make time for them before help.

Further Help & Learn More

If you continue to have trouble sleeping, it is important to consult with your healthcare provider. Together you can create a treatment plan that is right for you.

To learn more tips for better sleep, we recommend the following links:

Sleep Foundation:https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips  

Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

CDC: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

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Borderline Personality Disorder

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Borderline Personality Disorder

Borderline Personality Disorder

Borderline Personality Disorder (BPD) is a mental health condition characterized by an ongoing pattern of trouble regulating emotions. Those with BPD also often experience self-image issues, impulsivity, and unstable relationships. The symptoms of BPD can make it hard for individuals with the disorder to perform daily tasks and activities. It estimated that 1.4% of the United States adult population experience BPD, according to the National Alliance on Mental Illness (NAMI). Of that percentage, approximately 75% of those diagnosed with BPD are women.

For those with borderline personality disorder, there is hope. With treatment many individuals can manage symptoms and live their life to the fullest.

SIgns and SYmptoms

BPD can affect one’s self image, how they relate to others, and how they act or behave. Common symptoms include, but are not limited to:

  • A pattern of unstable intense relationships, that alternate between idealizing someone and believing someone doesn’t care or is cruel
  • Intense fear of abandonment, and often frantic efforts to avoid the real or imagined abandonment by friends or family
  • Distorted or unstable self image that can often affect mood, goals, relationships, and more
  • Impulsive behaviors that can often have dangerous outcomes, such as gambling, reckless driving, substance abuse, unsafe sex, and more
  • Self-harming behavior including self injury, suicidal threats, or attempts
  • Wide mood swings that can last a few hours or days and include intense feelings of happiness, depression, irritability, or anxiety
  • Dissociative feelings, such as feeling cut off from one’s self or out of one’s own body

Causes

The exact causes of borderline personality disorder are not fully understood yet but, experts agree that the disorder is the result of a combination of the following:

  • Genetics
  • Environmental factors
  • Brain function

Treatment

Treatment varies by person, but the most common types of treatment used for BPD include the following: 

  • Medication
    • Although there is not one medication specifically made for the main symptoms of BPD, several medications can be used off-label to help treat symptoms.
  • Psychotherapy (often called “talk therapy”)
    • Dialectical behavioral therapy (DBT)
    • Cognitive behavioral therapy (CBT)
    • Psychodynamic psychotherapy

CRISIS HELP

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

RESOURCES and Learn More

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