Self-Care for Everyone

Caveat: Not necessarily a substitute for professional treatment Free guided meditation or relaxation: - UC San Diego Center for Mindfulness - UCLA Health - InsightTimer free library of guided meditations - Calm's free meditations, sleep stories, etc. Free smartphone apps: - Breathe2Relax - breath pacer developed by the National Center for Telehealth & Technology ( apple store, google play) - Mindfulness Coach - designed for veterans and service members but available to anyone - useful combined with professional treatment ( apple store, google play) - Paced Breathing - only available for android phones - can ignore the ads and stick to the free version ( google play) - Tactical Breather - another breath pacer app by the Defense Health Agency ( apple store, google play) - Virtual Hope Box - coping strategies tool box developed by the National Center for Telehealth & Technology ( apple store, google play) Neat videos: - Sesame Street: Common and Colbie Caillat - "Belly Breathe" with Elmo - One Moment Meditation by Martin Boroson - free accompanying app ( apple store, google play) - Understanding Pain in less than 5 minutes and what to do about it

For Therapists/Clinicians

Free (for now) subscription to Headspace app for healthcare professionals Favorite podcasts: - Abundant Practice with Alison Puryear - Light Up the Couch from Clearly Clinical - Mind Money Balance with Lindsay Bryan-Podvin - The Modern Therapist's Survival Guide with Curt Widhalm and Katie Vernoy - The Money Sessions with Tiffany - The Practice of the Practice from Joe Sanok - The Private Practice Startup with Kate Campbell and Katie Lemieux - Psychology in Seattle with Kirk Honda - Selling the Couch with Melvin Varghese - Smart Sex, Smart Love with Joe Kort - Speaking of Psychology - American Psychological Association - Starting a Counseling Practice with Kelly + Miranda from ZynnyMe - The Therapist Experience Podcast by Brighter Vision - Where Should We Begin with Esther Perel

Crisis Resources

For Hawaii: Call the Adult Mental Health Division Crisis Line of Hawaii. On Oahu, call (808)832-3100. On the neighbor islands, call toll-free at 1-800-753-6879. For Washington state: - Call your county's 24-hour crisis line. For example, for Pierce County Crisis Line 1-800-576-7764; for King County Crisis Line 866-427-4747 or 206-461-3222. - Contact the Washington Recovery Help Line - 24-hour help for substance abuse, problem gambling, and mental health - Call or Text 866-789-1511. - Text “HOME” to the Crisis Text Line at 741-741. - Call Lifeline at (800) 273-8255 ( National Crisis Line). - For Domestic Violence: Call the National Domestic Violence Hotline 1-800-799-SAFE (7233) (chat and text options also available). - For Sexual Assault: Call the National Sexual Assault Hotline 1-800-656-HOPE (4673) (RAINN). - For Veterans: Call the Veterans Crisis Line at 1-800-273-8255. Chat and text options are also available. - CopLine - A Law Enforcement Officers' Lifeline - Call 1-800-267-5463 (1-800-COPLINE). - Institute on Aging’s 24-hour toll-free Friendship Line for people age 60 and older and/or for those living with disability - Call 800-971-0016. - For LGBTQI (lesbian, gay, bisexual, transgender, queer & questioning) youth: Call the TrevorLifeline at 1-866-488-7386. Text and chat options are also available. - For Trans People: Contact Trans Lifeline at 877-565-8860. - For Natural or Human-Caused Disasters: Call the Disaster Distress Helpline 1-800-985-5990 or text TalkWithUs to 66746. For after the crisis: Now Matters Now website resources from Dr. Ursula Whiteside DBT Crisis Survival Skills Youtube videos from Dr. Shireen Rizvi Lived Experiency Academy online resource by Dr. DeQuincy Lezine Book - Choosing to Live: How to Defeat Suicide Through Cognitive Therapy by Drs. Tom Ellis and Corey Newman ( Amazon, New Harbinger)

Vietnamese-Language Therapy / Counseling

Though I'm Vietnamese American, I'm unfortunately not fluent enough in Vietnamese to do therapy / counseling in Vietnamese. Here are some possible leads if you're on the search for Vietnamese-speaking therapists / counselors: For Washington state: Psychology Today listings For Hawaii: Psychology Today listings MultiCare Asian Counseling Services Asian Counseling and Referral Service (ACRS)

Asian American Resources

In alphabetical order: Asian Americans (PBS 5-part series - no longer available for free streaming) Asian Americans Advancing Justice Asian American Legal Defense and Education Fund Asian Mental Health Collective (including therapist directory) Asians Do Therapy National Asian Pacific American Women's Forum Self Evident - Asian America's Stories (podcast) Stop AAPI Hate