Self Care
If you are experiencing a mental health crisis, contact:
- Multnomah County Crisis 800-716-9769
- Clackamas County Crisis 503-655-8585
- Washington County Crisis 503-291-9111 (se habla espanol) / TDD 1-800-735-2900
- Crisis Text Line text “HOME” to 741741
- Chat 988lifeline.org
- Call or Text 988 TTY users, use your preferred relay service or dial 711 then 988
- Call to Safety (Domestic Violence/sexual assault) 1-888-235-5333
- Trevor Project LGBTQ Support 1-866-488-7386
- Suicide Lifeline/Lines for Life – 1-800-273-TALK 1-800-273-8255
- www.helpingsurvivors.org
- Substance Abuse and Mental Health Services Administration – SAMHSA
- Early Assessment and Support – For youth (12-27) experiencing psychosis
- Recovery Network – Oregon
- Trauma Informed Oregon
- Center for Disease Control ACEs (adverse childhood experiences)
We live in a busy world and there are pressures from a lot of different angles. Sometimes we feel guilty or uncomfortable taking time off to regenerate and renew. It is in your best interest to have downtime to restore so you can be your best self at work and play. Steps for helping someone in pain
- Tips For Keeping Focused
- More Tips on Keeping Focused
- This Site Has Lots of Self Help Tools – www.mindtools.com
- www.rejectiontherapy.com
- Website and coaching for getting and keeping organized
- PCC Resources on Panther Tracks
- NYT Article 5 Min Self Care
- Handing disappointment and letting go – Psyche Magazine
- Happiness Tool Kit – Mindfulness
- Self -Care Tools for Social Workers & Social Work Students
- Medito – Meditation & Sleep App
Musical Pieces with some initial story sharing during COVID-19 from Portland Symphony
- www.youtube.com/watch?v=EdLYxwu4XvQ
- www.youtube.com/watch?v=taHB5g0BegY
- www.youtube.com/watch?v=KTMRA-ceAIo
PCC Counseling Self-Care Resources
- Mental Health Resources
- At-home workout with a counselor video
- Meditation video
- STOP Practice
- STOP Practice for Stress
- Hints to Staying Focused When Learning Remotely
Off-campus Crisis Resources
- Clackamas County: 503-655-8585
- Columbia County: 800-294-5211
- Multnomah County: 503-988-4888 or 1-800-716-9769
- Washington County: 503-291-9111 (se habla español) / TDD: 1-800-735-2900
- Yamhill County: 800-560-5535
- The National Suicide Prevention Lifeline 1-800-273-TALK (8255)
- The Veterans Crisis Line 1-800-273-8255 and Press 1, text message to 838255
- Trans Lifeline, 877-565-8860
- Crisis Text Line: text “HOME” to 741741 txt crisis line www.crisistextline.org
- Call to Safety (Domestic Violence/sexual assault): 1-888-235-5333
- Trevor Project LGBTQ Support: 1-866-488-7386
- Cedar Hills Hospital (OPEN 24/7)
10300 SW Eastridge St, Portland, OR 97255
503-944-5000 - Cascadia Behavioral Health’s Urgent Walk-in
Open 7 days a week, 7am-10:30pm
4212 SE Division St., Suite 100, Portland
Free online resources
- ULifeline: a comprehensive, confidential, online resource center for college students regarding mental and emotional health.
- NAMI: the National Alliance on Mental Illness is the nation’s largest grassroots mental health organization.
- 211info.org: A non-profit organization that serves as an information hub, providing referrals for housing, health care, child care, food, and other resources.
- Apps that offer free (or some free) emotional support:
Trauma Specific –
- Trauma Stewardship webpage
- Gratitude Brainstorming List
- When We Are Overwhelmed
- Survival Guide Poster
Self-hypnosis, visualizations, and guided meditations
Give your unconscious mind a moment to decompress – Relaxation MP3 File – Guided Visualization
Motivational Information
- Words from Oprah YouTube – 50 Tips When you undervalue What you Do The World Will Undervalue Who You Are
- Handling Rejection – Mac’s List Pod Cast
- TED Talk – Jia Jiang Lessons from 100 days of rejection (funny and motivational) rejection does not define you!
- Talk Me Up is an app designed to give you on-demand motivation at the tap of a button – for free! Record and listen to encouraging voice messages to help each other succeed in daily life. Google Play Store
- Science of People – Tool for + Self Talk – How To Love Yourself …