RESOURCES

Support outside of sessions

Journal and coffee in soft natural light, representing reflection and self-understanding
Journal and coffee in soft natural light, representing reflection and self-understanding

Therapy doesn’t only happen during sessions. Having access to the right tools and resources can help you stay grounded, reflect, and continue the work between appointments.

Below are a few resources that may be helpful as you navigate what you’re going through. You don’t have to use everything—just start with what feels most manageable.

A cozy scene featuring an open book, a cup of coffee, lit candles, fairy lights, and a small decorative doll, creating a warm and inviting atmosphere.
A cozy scene featuring an open book, a cup of coffee, lit candles, fairy lights, and a small decorative doll, creating a warm and inviting atmosphere.

Crisis Support

If you are in immediate distress or feel unsafe, please reach out for support right away:

• Call or text 988 (Suicide & Crisis Lifeline)
• Chat via 988lifeline.org
• Call 911 if you are in immediate danger

Domestic Violence Support:
If you are experiencing domestic violence or feel unsafe in a relationship, support is available:

• National Domestic Violence Hotline: 1-800-799-7233
• Text START to 88788
• Visit thehotline.org

Local Support (St. Louis Area):

• ALIVE (Alternatives to Living in Violent Environments):
314-993-2777 | alive-stl.org

• Provident Behavioral Health:
314-533-8200 | providentstl.org

Bare feet in grass, representing grounding and connection to the present moment
Bare feet in grass, representing grounding and connection to the present moment

Grounding & Coping Tools

These can be helpful when you’re feeling overwhelmed, anxious, or disconnected:

  • Slow, paced breathing (inhale 4, exhale 6)

  • 5-4-3-2-1 grounding exercise

  • Stepping outside or changing your environment

  • Writing down what you’re feeling without filteringe.

Reading & Reflection

Journal and pen, representing reflection and self-understanding
Journal and pen, representing reflection and self-understanding

Sometimes putting words to what you’re experiencing can help you better understand it.

  • Journaling prompts

  • Books related to anxiety, trauma, and relationships

  • Articles on emotional patterns and coping

Helpful Apps

Smartphone in a calm, minimal setting, representing accessible tools and support

  • Calm

  • Headspace

  • Insight Timer

These resources are meant to support you—not overwhelm you. You don’t need to try everything at once. Small, consistent steps tend to be the most helpful over time.