SOCIAL / EMOTIONAL SUPPORT

Crisis & Emergency Hotlines

Maine 24-Hour Crisis Center

1-888-568-1112

24/7 TextLine: 741-741 (live, trained crisis counselor)

https://www.maine.gov/suicide/index.htm

National Suicide Prevention Lifeline

1-800-273-TALK (8255) or call 988

www.988lifeline.org

Cumberland County Crisis Hotline

207-774-HELP

www.OpportunityAlliance.org - chat

TREVOR 24/7 Free & Confidential Hotline for LGBTQ Youth

1-866-488-7386

TrevorText: 678-678

https://www.thetrevorproject.org/

Maine Intentional Warm Line- 24/7 peer-to-peer service focused on encouraging and fostering recovery

1-866-771-9276

Child Abuse Hotline (DHHS)

1-800-452-1999

https://www.maine.gov/dhhs/families

Maine Coalition to End Domestic Violence Hotline

1-866-834-4357

https://www.mcedv.org/

National Domestic Violence Hotline

1-800-799-7233

https://findingourvoices.net/

Maine Coalition Against Sexual Assault - Support Hotline

1-800-871-7741

https://www.mecasa.org/

Maine Al-Anon

1-800-498-1844

https://www.maineafg.org/

For meeting information: (888) 425-2666

Narcotics Anonymous

Help Line: (800) 992-0401

For meetings and information: (732) 933-0462

2-1-1 MAINE - directory for 8,000+ health & human services

Dial 2-1-1 (toll free hotline, 24 hours a day, 7 days a week)

877-463-6207

https://211maine.org/

NAMI Maine (National Alliance on Mental Illness)

For help navigating the mental health system and finding services

Helpline: 800-464-5767

https://www.namimaine.org/

Maine Behavioral Health - mental health services for youth, adults, and residential treatment programs

844-292-0111

Mental Health Tips & Tools

Use the Virtual Calming Room when you're feeling overwhelmed or anxious or when a counselor is not available.
Short-Term Stress Relief Strategies:
- Breathe: In new experiences, we can forget to breathe. Take a moment before heading to a new class or starting a new task to pause and take a few breaths. Try out this breathing bubble for practice. Just focusing on your breath or changing the way you breathe can make a big difference to your overall stress level. Breathing techniques can calm your body and your brain in just a few minutes. The best news is no one around you will even know you're doing them. Here are 2 examples:
  - - Belly Breathing: Breathe in through your nose and watch your belly fill with air. Count slowly to three as you inhale. Hold for one second and then slowly breathe out through your nose as you count to three again.
    - Pizza Breathing: Pretend you're holding a slice of hot pizza up to your face like you're about to eat it. Take a slow breath in through your nose to the count of 4, as if you're inhaling its smell. Hold it for 1 count, and then exhale through your mouth as if you're blowing on the pizza to cool it off to the count of 4. Hold it for 1 count and then repeat.
- Guided Imagery: Take a short vacation in your mind. Imagine yourself in your "happy place." Simply close your eyes and walk yourself through a peaceful scene. Allow yourself to feel the sensory experiences as though you're really there. After a few minutes, open your eyes and return to the present moment.
- Meditate: You might develop a mantra that you repeat in your mind as you take slow deep breaths. Or, you might take a few minutes to practice mindfulness, which involves being in the moment. Simply pay attention to what you see, hear, taste, touch, and smell. When you're focused on the here-and-now, you won't be able to ruminate about something that already happened and you can't worry about something in the future. Meditation and mindfulness take practice, but it can make a big difference in your overall stress level as it brings you back to the present.
- Progressive Muscle Relaxation: This involves relaxing all the muscles in your body, group by group. To practice, you can start with a few deep breaths. Then, practice tightening and relaxing each muscle group, starting with your forehead and moving down to your toes. With practice, you'll learn to recognize tension and tightness in your muscles and you'll be able to relax more easily. Each time you practice, however, you should experience a feeling of relaxation sweeping through your body.