## Support Resources ONE ON ONE THERAPY GUIDE (In the US) Easy-ish way to find a licensed therapist, counselor, psychologist or psychiatrist: https://www.psychologytoday.com/us/therapists/ Enter your general location; you can sort by factors like insurance, therapeutic modality, etc. APA’s Psychologist Locator is another way to specifically find licensed psychologists: https://locator.apa.org/ Platforms like BetterHelp that match you with mental health specialists are not recommended, because the specialists are often unqualified and sporadic. Find a therapist first, choose to be online or irl afterwards. Notes on finding a therapist: Shop around. It’s possible (probable) the first person you meet won’t be a perfect match. You don’t need to have a full, paid appointment with a therapist to get a feel for them and their treatment style; almost all licensed mental health professionals will offer a free 10-30 minute “consultation” over the phone or video call to connect about what kind of issues for which you’re seeking help, what kind of treatment style they’re proficient in, etc. If you’re in a university, you may be able to get free (though often short-term) sessions with a counselor. (If you are in K-12, your school counselor or psychologist may be a resource too, or there may be free services for minors in your state). If you’re concerned about cost, look up “low cost mental health services in [area]”; there are often community mental health centers and groups that offer therapeutic services at a relatively low cost (e.g., $45 per session). Some of these clinics take walk-ins. Regarding cost, you can also ask therapists if they have “sliding scale” payment when you’re shopping around. Many will not. Some will, but have income requirements. Unfortunately, easiest option is often to find someone who takes your insurance. Finding a therapist can be a process. Sometimes people don’t get back to you, sometimes it takes a minute; contacting 5 or 6 professionals immediately will let you talk to a few different people at least, and get a feel for who might click. If you are actively in crisis, call or text a hotline for immediate (and free) help (such as 988); or find a walk-in “crisis clinic” near you. Ideally, the search for a therapist happens before or outside of active crisis moments. If you are aware that you are at risk for mental health crises, it may be a good idea to search for a therapist, if you think this is a resource which is a good fit for your needs. One-on-one therapy is just one resource; there are also support groups, treatment centers (for challenges such as addiction, eating disorders, etc.) Finally, licensure varies a lot by state, but generally here are some common kinds: Licensed Professional Counselor (LPC), Licensed Mental Health Counselor (LMHC), Licensed Clinic Social Worker (LCSW), Licensed Family & Marriage Therapist (LFMT), Licensed Psychologist (LP), Doctor of Medicine (MD, for Psychiatrists). Ideally, your therapist will have one of these licensures next to their name to show they are a qualified and regulated mental health professional. Support Resources: - The Trevor Project (LGBTQ+ Youth): 1-866-488-7386 - United States: National Suicide Prevention Lifeline - 988 988 or 1-800-273-TALK (8255) - Canada: Canada Suicide Prevention Service - 1-833-456-4566 - United Kingdom: Samaritans - 116 123 - Australia: Lifeline Australia - 13 11 14 - Worldwide: [Crisis Centers Worldwide](http://www.befrienders.org/) ## Motivation and Mental Balance ### Uplifting Motivation - We have had dips and setbacks but humans keep getting more and more progressive so clearly there's something going on. Conservatives never win in the end - Any progress is progress, no matter how small. And 1% decrease in CO2 isn’t much now, but it could save us years and hundreds of species and lives by slowing down climate change even if it doesn’t stop it. - There are many challenges where the solution to is not a linear path - Get people to stop being hopeless because it's time for them to be the main character. We need people to work for a better future. Your efforts will be important. - We beat Robber barons. Teddy Roosevelt stopped monopolies, we did it once before  - Start making friends and actually talking to people when you go out to protest. Fight your anxiety and be an extravert to help establish an in-person community. Fake it till you make it - ### Tough/Stern Motivation - No one is coming to save us, you need to get up and do something - "If they are going to take everything from you, leave them with nothing” - Become tar in the gears. Stop the machine from working. It only moves when we move - Yes, the system is flawed, but the people still have a part to play and the duty to work to solve it - There is an information deficit, but knowing something is not the same as doing something. Knowledge is necessary, but not sufficient  - Don’t be nice to your oppressors. They will not give you the tools to free yourself.  - You have nothing to lose but your chain” ## Balancing Mental Health - You don’t need to follow your morals 100% of the time. Occasionally indulge is okay so long as you acknowledge it and make sure the frequency isn’t too much. If you’re an all-or-nothing type person, you can indulge in a bad habit that’s unrelated to relieve your stress like picking your nails. - How to motivate yourself and turn weaknesses into strengths. Example: romanticize your life. It makes you happy without harming people like romanticizing toxic relationships - Stop having trauma/marginalized competitions - Have some lizard time to go outside and get some sun. Sun helps with depression and some quiet time outside helps you appreciate nature and makes you want to protect it # More - [The House That Fear Built: Why You Are Afraid of Everything and What to Do About It](https://drive.google.com/file/d/1tmb4Zpwh7tCZR7G-lYHZ_4OFbY79Uo_T/view?usp=drivesdk): Optimism as Defiance. Rejecting the Manufactured Narrative of Hopelessness and Fear. "Optimism is **not naïve.** It’s **not ignorance.** It’s getting back up for the tenth time after being knocked down, because you believe in something better, something bright, something worth caring about." You can also find it on Amazon, but don’t feel obligated to buy it: https://a.co/d/g8hhnpE - [Navigating Troubled Times](https://eirenicon.org/troubled-times/): A website to help us navigate troubled times, with tips on privacy, mental health, safety, etc.