• Extreme sadness or depression

• Extreme panic or anxiety

• Thoughts of self-harm or suicide

• Thoughts of harming someone else

• Death of a loved one, family member or friend

• Experience of a traumatic event
• Experience of odd, bizarre or intrusive thoughts 
• Fear of homelessness
  

                   911

Teen crisis line:  800 843-5200

If you don't feel like you are needing a hotline or 911, but you want to talk to someone, call our center and make an appointment to see someone in 12 hours or less.   Free assessment     (949) 589-5700 
Make sure you say the appointment is "URGENT".

                     24 hour Hotlines:                              

Child Abuse Hotline:  714  940-1000
Suicide Prevention:     800 784-2433
Suicide Crisis Line:    714  894-4242
Domestic Violence:    800  978-3600
Laura's House: (DV) 949  498-1511
South County Homeless Prevention (food pantry, rent, and utility assistance)       949  380-8144

Alcoholics Anonymous:  (949) 582-2697

Narcotics Anonymous:   (714) 776-8581

Pacific Hills FREE Help Line: 866.536.7158
Addiction assessment & referral counselors are available.
Don't wait any longer...
Make the call that can change you and your loved ones' lives forever! 
It's a FREE call.

 
Write a list of 3-5 friends or family you can call.  Try to call all of them before acting on anything rash.  Ask them not to give you advice.  But, that you just need to talk for 15 minutes.   If that fails to make you feel better, try to read a book, or listen to soothing music-- distract yourself. 



 If you are in a panic attack,

• Remember that you are not going to die from fear.
• Try to breathe slower and let all the air out of your lungs before taking another breath.
• Force yourself to cry.  Usually this lasts about 5-15 minutes and you can't force it anymore.
• Sing a famililar song outloud, such as "Happy Birthday" or "Three Blind Mice".  This will slow your breathing down so that you can sing.    Hopefully, it will also make you laugh! :)

http://www.relax-online.com/imageryonline.htm

Coping Statements to say to yourself

when you can’t think straight:

"There's an end to these feelings."  

"Relax and these feelings will gradually pass." 

 
"I've handled this before; I can get through it."  

 
"When I stop the worry, these feelings will slowly pass."  

 
"These are normal fight-or-flight reactions that can't hurt me.  I'll ride them out."  

 
"This is just an adrenaline rush; it'll pass."  

 
"This is my body's way of coping.  My body does what it needs to do." 

 Search for evidence.  Get some grounding and a reality check.  Ask yourself questions :    

"What would the likely outcome be if the problem I worry about occurred?  Would it be as bad as I imagine?"

"What are the realistic odds that the problem I worry about will occur?"

"Are there things that make the problem I worry about unlikely to occur?"

"What is most likely to happen while I'm in the feared situation?  What could I realistically expect?"

"How could I cope if the problem I worry about occurred?  Have I ever coped with this before or known anyone who successfully coped with this problem?  How did I or they handle it? "

"Could others help me if the problem I worry about occurred?"

"Are there other resources I have or could bring to the situation that would make me feel safer?"

"Is there anything about the situation that might, if I thought about it, increase my feelings of confidence or safety?" 

 Try Laughter Therapy @ http://www.audioacrobat.com/play/WjYsfvbv

Please call us for a short assessment over the phone and then a free consultation in the center. 

Dr. Julie Olson, Ph.D.
(949) 589-5700