Helpful Resources
Emotional Regulation Resources...
Use the feeling wheel to narrow down specific emotions based on the four different categories. Narrowing down emotions helps us to properly deal with them.
Processing emotions can be a very stressful and sometimes debilitating process. The TIPP relaxation method helps disrupt the state of your emotions and bring them back to a manageable state.
Often our emotions manifest physically in the neck and shoulders. Here is a fantastic routine to relieve head, shoulder, and neck strain. Consult your doctor before starting any exercise routine, and discontinue if there is unusual pain or discomfort.
13 Minute Pilates Stretch for Head, Neck, and Shoulders | Good Moves | Well+Good
Progressive Muscular Relaxation (PMR) is useful for relaxing your body when your muscles are tense. This relaxation involves tensing up a group of muscles so that they are as tightly contracted as possible, holding them in a state of tension for a few seconds, and then relaxing the muscle.
Please read before starting as there are cautions in using this relaxation as it could exacerbate pre-existing conditions such as heart problems. If you have any medical issues please or experience any unusual symptoms while using this exercise slowly stop and consult your physician. People who are prone to flashbacks, or schizophrenia should not practice relaxation techniques unless advised by their qualified mental health practitioner. Do not drive or operate machinery immediately following relaxation. Do not practice relaxation whilst driving or doing any other activity that requires your concentration. Do not practice relaxation on a full stomach. Do not cross your arms and legs. Never practice relaxation to treat or cure undiagnosed symptoms; always see your Doctor for an accurate diagnosis. If you have any uncomfortable symptoms during this relaxation, discuss these with your Doctor. Do not stand up immediately after practicing relaxation. Stay seated or lying down for a few minutes with your eyes open then get up. This relaxation material and accompanying Guidance Notes have been developed and compiled by The Newcastle upon Tyne Hospitals NHS Foundation Trust. We cannot guarantee the success of this relaxation method, nor accept responsibility for the information contained in these notes and any negative consequences in using or interpreting this type of relaxation method. This material is by no means a substitute for appropriate advice from relevant healthcare professionals.
Progressive Muscle Relaxation - Female Voice
Other Resources....
The 988 Suicide & Crisis Lifeline is a national network of local crisis centers that provides free and confidential emotional support to people in suicidal crisis or emotional distress 24 hours a day, 7 days a week in the United States. We're committed to improving crisis services and advancing suicide prevention by empowering individuals, advancing professional best practices, and building awareness.
National Alliance on Mental Illness – 1-800-950-NAMI (6264)
SAMHSA (Substance Abuse and Mental Health Services Administration)
Yellow Ribbon Suicide Prevention Program – 1-800-273-TALK (8255)