Resources

I know that when you’re feeling highly activated, anxious, or overwhelmed, it can be hard to know what to do or where to turn. This page is here for you: a place to find tools, hotlines, and resources that can help you calm your nervous system and connect with the right kind of support. If you’re reading this and things feel too heavy to manage on your own, please reach out. You don’t have to go through this alone. Below is a list of people who are available 24/7 and ready to help you right now.

Important note: I am not a licensed mental health professional and do not provide crisis services. If you are thinking about harming yourself or someone else, please call one of the hotlines below right away or go to your nearest emergency room.

If You Need Immediate Help

National & 24/7 Crisis Lines

  • 988 Suicide & Crisis Lifeline — Call or text 988 or visit 988lifeline.org

  • Crisis Text Line — Text HOME to 741741 or visit crisistextline.org

  • SAMHSA’s Helpline — Call 1-800-662-HELP (4357) for mental health & substance use resources

  • National Domestic Violence Hotline — Call 1-800-799-SAFE (7233) or visit thehotline.org

  • Trans Lifeline — Call 1-877-565-8860

  • The Trevor Project — Call 1-866-488-7386 or text START to 678678 (support for LGBTQ+ youth)

  • YouthLine — Call 877-968-8491 or text teen2teen to 839863 (peer support for teens)

  • StrongHearts Native Helpline — Call 1-844-762-8483 (for Native American & Alaska Native individuals experiencing relationship violence)

Nevada State & Local Resources

  • Nevada Crisis Line — Call or text 988 and select Nevada-specific options

  • Nevada SafeVoice (youth & school concerns) — Call 833-216-SAFE (7233) or visit safevoicenv.org

  • Domestic Violence Resource Center (Reno) — Call 775-329-4150 or visit domesticviolenceresourcecenter.org

Veterans

  • Veterans Crisis Line — Call 988 and press 1, or text 838255

Self-Regulation Tools You Can Try Right Now

When your nervous system gets stuck in fight, flight, freeze, or fawn, even small shifts can help you feel more grounded. Here are a few simple practices you can try:

1. Orient to Your Space
Look around and name what you see: “wall,” “book,” “table,” “tree,” “window.” See if you can find something in your space (or outside the window) that feels pleasant or soothing to look at. Let your eyes rest there, soften your gaze, and breathe gently as you take it in.

2. Soothing Touch
Place one hand over your heart and the other on your belly. Breathe slowly into your lower hand, then exhale a little longer than you inhale. Let your body feel the rhythm of your breath.

3. Safe Place Visualization
Picture your most favorite place in nature. A place where you feel safe, calm, and protected. Are you in a meadow surrounded by flowers? At the beach, hearing the waves roll in? In the forest, listening to the birds chirp? Imagine the colors, textures, sounds, and smells around you. Let your body remember what it feels like to be there.

4. Cold Water Reset
Splash cool water on your face or hold something cold against your cheeks. This sends a signal to your body to slow down and reset.

5. Press Into Support
Stand by a wall and press your hands firmly against it. As you do, say your name out loud—“I am Alli…” Notice the strength in your body and the support of the wall behind you.

A protection prayer:

*feel your feet on the ground, connect to Mother Earth, put a protective bubble or light field around you, then say:

“Goddess at my back, please be here with me as I traverse these waters (or insert whatever it is you are literally doing). Remove my ego so that way you may flow through. Guide me to truth and carry me to safety. Thank you thank you thank you.”