Action Step:

Find support or find someone to support.

Summary:

1. You are not alone.
   1. It may feel lonely right now but there are people who want to support you.
      1. You can find support from friends, family, pets and/or a warmline.
         1. Pro tip: Look up warmlines in your area. I will add some to the show notes.
      2. You are not a burden.
         1. Ask for help from supportive and safe people.
            1. If you don’t know someone supportive and safe, use a warmline.
         2. Ignore that voice in your head telling you to isolate.
            1. Sometime we get triggered and feel like “no one” can help. This isn’t the case. You can get support – its just a phone call or text away.
         3. If you still struggle find support from a pet.
            1. Their unconditional love goes a long way.
         4. Behavior before feelings
            1. Your feelings are valid.
            2. Try to do something to keep yourself busy during this difficult time.
            3. Reach out to a professional
            4. Get your body moving or try and change your scenery
            5. Join a challenge group to help gain structure and have something new to focus on in the moment.
         5. Self- care
            1. Take care of yourself.
            2. Know that self-care also includes doing things you don’t want to do in order to maintain your health
               1. For example – getting out of bed and moving if you’re feeling depressed.
            3. Give yourself time to get your mind out of the fog.
               1. When you’re in a low mood its easy to stay in that foggy place. You might not even know that your there, but you know that you’re feeling down.
               2. Give yourself moments to get out of the fog
                  1. Ground and try and return to the moment
                  2. Remind yourself what you are grateful for and get moving.

• Google “self-soothing” and get ideas there.

6. It’s okay to not feel okay.
   1. Know that it’s okay to not feel okay right now.
   2. You don’t need to snap out of it or get over it.
      1. Those are unhelpful and unrealistic suggestions.
   3. BUT…get help so you’re not living in that place.
      1. Cry it out
      2. Notice and observe it – like you’re observing a gremlin that like to visit.
   4. Schedule time to connect with people
      1. If you don’t have people in your life that you know
         1. Find support groups or social groups.
      2. We might not be able to be out and about this year be we have certainly mastered the art of the Zoom call LOL.
         1. Find people who support your interests and connect.

Phone Numbers:

The Trevor Project: (866) 488-7386

The Trevor Project is the leading national organization providing crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender and questioning (LGBTQ) young people ages 13-24.

National Suicide Prevention Lifeline: (800) 273-8255 (online chat available)

The National Suicide Prevention 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. 

Crisis Text Line: Text START to 741-741

Crisis Text Line is free, 24/7 support for those in crisis. Text from anywhere in the USA to text with a trained Crisis Counselor.

The Gay, Lesbian, Bisexual and Transgender National Hotline: (888) 843-4564

The GLBT National Youth Talkline (youth serving youth through age 25): (800) 246-7743

Both provide telephone, online private one-to-one chat and email peer-support, as well as factual information and local resources for cities and towns across the United States.

Trans Lifeline: (877) 565-8860

Trans Lifeline is a trans-led organization that connects trans people to the community, support, and resources they need to survive and thrive.

Youth Information

The National Runaway Safeline: 800-RUNAWAY (800-786-2929)

Provides advice and assistance to runaways, including resources, shelter, transportation, assistance in finding counseling, and transitioning back to home life. NRS frontline staff will also act as advocates and mediators if/as needed.

The True Colors United: (212) 461-4401

The True Colors Fund is working to end homelessness among lesbian, gay, bisexual, transgender, queer, and questioning youth, creating a world in which all young people can be their true selves. True Colors United runs a database of service providers.

Self Abuse Finally Ends (S.A.F.E)

Addresses individuals coping with non-suicidal self-injury, including locally-based information, support and therapy referrals.

U.S. National Domestic Violence Hotline: (800) 799-7233 (English and Spanish) (800) 787-3224 (TTY)

They also have an online chat feature available. Operating around the clock, seven days a week, confidential and free of cost, the National Domestic Violence Hotline provides lifesaving tools and immediate support to enable victims to find safety and live lives free of abuse. Highly trained, experienced advocates offer compassionate support, crisis intervention information and referral services in over 170 languages.

Pride Institute: (800) 547-7433 24/7

Chemical dependency/mental health referral and information hotline for the LGBTQ community.

Rape Abuse and Incest National Network (RAINN): (800) 656-HOPE / (800) 810-7440 (TTY)

The nation’s largest organization fighting sexual violence, RAINN also carries out programs to prevent sexual violence, help victims and ensure that rapists are brought to justice.

HIV/AIDS Information:

AIDS in Prison Project Hotline: (718) 378-7022 (English and Spanish)

This hotline provides HIV and AIDS information for prisoners and accepts collect calls.

National AIDS Hotline (800) 342-AIDS / (800) 344-7432 (Spanish) / (800) 243-7889 (TDD)