Resources for youth

 

Contra Costa Crisis Center:

If you feel you are in a crisis and need help, please call 211 or 1 (800) 833-2900 or text HOPE to 20121

 

CALHOPE Warm Line:

(833) 317-HOPE (4673) Provides support to callers struggling with stress anxiety, depression or other emotions triggered by Covid.

 

Contra Costa Behavioral Health Access Line:

Offers referrals to services by contacting (888) 678-7277 for residents in Contra Costa who are eligible for Medi-Cal or other public health coverage.

 

California Youth Crisis Line:

(800) 843-5200 Chat online for 24/7 crisis support

 

National Suicide Prevention Hotline:

1(800) 273-8255 Offers support 24/7

 

The Trevor Project:

Provides support and resources to LGBTQ Youth 24/7 by contacting (866) 488-7386 or text START to 678678

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Resources for families 

 

National Eating Disorder Association (NEDA):

Supports individuals and families affected by eating disorders, offers resources and information about treatment options. Contact NEDA Helpline at 1(800) 931-2237.

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National Alliance on Mental Illness (NAMI):

Provides advocacy, education, support to individuals and families with mental health illness. Offers support groups, classes, and services. Helpline: Call 1(800) 950-NAMI (6264) M-F, 7am-3pm

 

NAMI Contra Costa:

https://www.namicontracosta.org/namicc-resources.html, (925) 942-0767 or email: info@namicontracosta.org

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National Institute of Mental Health:

Supports research to better understand, prevent and treat mental illness. https://www.nimh.nih.gov/

 

Substance Abuse and Mental Health Services Administration (SAMHSA):

Focuses on promoting mental health and preventing substance abuse, as well as access to treatments.

National Helpline: (800) 662-HELP (4357)

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Other Ways to help Boost your Mental Health

(includes lifestyle changes and other coping strategies)

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Engaging in Physical Activities:

Try to walk or participate in any other activity that gets you moving for just 30 minutes per day to improve physical and mental health. Exercising can release endorphins, which boost mood, as well as energy level.

 

Connect with Others:

Spending time with loved ones, family or friends can help reduce stress and promote positive emotions. Social connection can lower anxiety and depression, as well as improve our overall health.

 

Practice Self-Care:

Make time for activities that interest you and enjoy doing, which nurtures your mind, body, and soul. This is a very individualized experience. Some suggestions can include journaling, drawing/painting, listening to music, practicing yoga, meditation or engaging in a relaxing bath.

 

Laughter and Humor:

Laughter can increase dopamine, which is a chemical in the brain that elevates mood, It also helps cool down our stress response system and helps produces a calm and happy feeling.

 

Eat Healthy Foods:

Remember not to skip meals and try eating foods that are nutritious and healthy, which includes vegetables, fruits with vitamin C and foods high in omega-3s like salmon/fish or nuts, which can also improve mood and energy level. It is also helpful to limit caffeine.

 

Take Breaks from Technology:

I know it’s not always easy to do, but it’s okay to disconnect from your devices, such as phones, tablets, or computers, which can reduce stress and promote relaxation. By decreasing blue light exposure, it can improve sleep issues such as insomnia.

 

Get Quality Sleep:

Good sleep is important for living well. Most adults need 7-8 hours of sleep daily, teens may need 8-10 hours of sleep, while children much more depending on age level. Getting sufficient sleep can help you feel well rested, reduce stress levels and help you cope with emotions better.

 

Natural Sunlight:

Getting sun and your vitamin D increases serotonin and has been linked to mental wellbeing, may improve anxiety and depression. It only takes 5-15 minutes of sunlight a few times a week to see the difference.

 

Light Therapy:

This a technique that involves exposure to bright light, which research suggests can also improve mood and reduce stress levels. Light also affects systems that govern our circadian clocks to help regulate sleep, wake cycles and other important bodily functions.

 

Set Goals:

Setting small attainable goals helps trigger new behaviors and helps guide your focus. Being able to complete them no matter how small they are can help you feel better and improve mood.

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