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Mental Health Resources

Dial 9-1-1 for any life-threatening emergency

Goochland-Powhatan Emergency Services: (804) 556-3716 OR (804) 598 – 2697

National Suicide Prevention Lifeline: Text 988

Crisis Text Line: Text HOME to 741-741

Trevor Lifeline: (866) 488 – 7386 or Text START to 678-678

Mental Health America of VA Peer Warm Line: Text (866) 400 – 6428

Challenging Negative Thoughts: Stress and anxiety can lead to thoughts that focus on negative thinking patterns such as worries, threats, and uncertainty.  By challenging negative thoughts, we can reframe our negative self-talk and create a positive mindset to help broaden our focus.

Challenge negative thoughts by asking yourself these questions:

Am I making assumptions?

Is there another way to look at it?

Are there any other possible outcomes?

Is there evidence for this worry?

What advice would I give to a friend?

Is this in or out of my control?

Coping skills are techniques used to help manage strong emotions or stressful situations.  Most coping skills consist of behaviors, thoughts, or emotions that can be used to adjust any changes that occur in situations. They can be helpful to use when you are feeling angry, anxious, sad, stressed, overwhelmed, or even when you are feeling well (to maintain those “happy” feelings). 
The following are coping skills that can be used as simple tactics to help you in the moment when you need to gain control over your emotions. Feel free to download, print, or share as needed.

Coping Skills Flyers

S.T.O.P Technique (Mindfulness): This four-step technique allows you to take a breath and check in with yourself.  Reminding yourself to stop, helps you become more aware of internal and external factors that are influencing your mood. 
5-4-3-2-1 Grounding Technique: This technique uses your senses to help reduce anxiety.  Grounding techniques help increase awareness of your surroundings and decrease negative thoughts that may be increasing anxiety, worry, or panic.
Visualization: This technique can help reduce symptoms of anxiety.  Visualization helps you relax by focusing on calming images instead of focusing on your worries, worst-case scenarios, or cognitive distortions.
Full Body Stretch: Stretching is a natural stress reliever.  Taking the time to stretch can allow time to refocus and regain your attention.
Triangle Breathing:  This technique is one you can perform anywhere!  Triangle breathing helps you to reduce feelings of stress or anxiety. 

These are only a few coping strategies that can be used. 
As you use them, you will be able to expand on your methods
and determine which strategies work best for you!