Gentle reminder: The below resources do not replace therapy. Though the hope is that they may provide some extra light in your toolbox. Be well, be safe, take care.
Hi. Let's first take a deep breath together.
Inhale on 1...2...3
Pause on 4
Exhale on 5...6...7...8.
Remember, you are resilient and that can mean needing a little extra help sometimes. We are living in an unprecedented, weird, beautiful, overwhelming, transitional chapter right now. On this page are resources that may support your spirit, mind, and body.
For my fellow PMDD warriors, IAPMD.org offers supportive information for folx with Premenstrual Dysphoric Disorder (PMDD) and Premenstrual Exacerbation (PME). If you're looking for updated research, information on symptoms + treatments, peer or group supports, healthcare professionals, it's all here. Vicious Cycle is also passionate about raising awareness.
Living in a global pandemic can feel highly uncertain and a rollercoaster of emotions. This comprehensive resource guide by NAMI offers directories, coping tools, and answers to FAQs on accessing care in the pandemic (English/Spanish tools available). Covid Coach is an app developed this year. Meditations for coping are available at Insight Timer.
Finding a therapist
Sometimes this process can be tricky, overwhelming, and confusing. We also know that sometimes - just because of the nature of the systems we operate in -how you're able to connect with a mental health professional will often depend on your location, access, compatibility, and insurance. Here are a few hopefully helpful recommendations on where to start.
- Contact your primary healthcare provider/general practitioner.
- Check out the platform Inclusive Therapists , where you can search for therapists near you who celebrate your identity and are committed to accessible healthcare. They center the needs of Black, Indigenous, and People of Color, the LGBTQIA2S+ community, those disabled or who have chronic conditions, and the full neurodiversity spectrum.
- Call your local university counseling centers and non-profit organizations. They often have low-cost therapy options.
- Mental Health America provides some direction on finding support.
- Consider group therapy sessions that are offered by therapists and clinics, as this can 1) create community and 2) be less expensive.
- Wonderful directories: Therapy Den , Latinx Therapy , Therapy for Black Girls , National Queer Trans Therapists of Color Network.
- Psychology Today is another directory of therapists.
- Remember that sometimes it takes a minute to find the right fit. Here are some questions you may want to ask the potential therapist in your initial consultation:
- What is your therapeutic style?
- What can I expect to happen in my sessions?
- (If you have PMDD) What is your knowledge or training with PMDD? Do you know people in your community who live with PMDD? Are you willing to learn more about PMDD on your own to better support me?
- How will you know that we are making progress?
- Can you explain what training/experience you have with culturally responsive therapy?
- Have you seen a therapist?
- What are the cost and insurance details?
- ***Also, as a potential client, always check in with your own gut feeling. Ask yourself: How am I feeling in the space with this clinician?
Wellness Support Tools
Here are some online resources, podcasts, and apps in supporting overall well-being. These are tools that are great for therapists, clients, businesses, everyone! This list is not comprehensive and will be updated on occasion. It is not meant to substitute individualized treatment, yet these tools may serve as a complimentary aspect to therapy or services with your healthcare provider.
- Insight Timer is an excellent app that offers meditations, guided courses, and music.
- Sanvello is a great app that offers techniques to help manage stress, anxiety, and depression. They utilize mindfulness and cognitive behavioral therapy approaches. They also have a community forum.
- The book The Body is Not An Apology is an amazing source of light and radical self-love delivered by Sonya Renee Taylor.
- Meditation Studio has both an app and a podcast.
- Mindful.org is a wonderful cozy spot of the interwebs to learn more about mindfulness practice.
- Looking for inspiration on collective care? Here are a few gems you may be interested in: the inspiring learning space of Whole Self Liberation, this phenomenal book Care Work: Dreaming Disability Justice , anti-racism spiritual activism webinars , and especially for folx of color Ethel's Club.
- More wellness jewels are frequently shared on Insta @DRMOPSYD and Dr. Mo's Blog!
Mindful Supports for Families in a Pandemic
- The Child Mind Institute
- National Alliance on Mental Illness (NAMI)
- The National Child Traumatic Stress Network (NCTSN)
- Mindful.org Covid Resources
Covid-19 specific books for young kids (free access!):
- Careless Corny: A Book for Children about the Coronavirus
- Trinka and Sam: Fighting the Big Virus (various languages available)
- First Aid for Feelings (workbooks in English and Spanish)
Additional resources for younger kids/families:
- Apps - Headspace, Go Noodle, Stop Breathe and Think Kids
- Sitting Still Like a Frog by Eline Snel
- Yoga and Mindfulness Card Deck by Jennifer Cohen Harper
- Master of Mindfulness by Laurie Grossman, Angelina Alvarez, and Mr. Musumeci's 5th grade class in Oakland, CA
- I Am Peace by Susan Verde
- Whole Brain Child by Daniel Siegel and Tina Payne Bryson
- Growing Up Mindful by Christopher Willard
Resources for teens:
- Apps - Stop Breathe Think , Insight Timer , Calm
- Stress Reduction Workbook for Teens by Gina Biegel
- Love is Respect
- Be Mindful Card Deck for Teens
Special note: If you are a teen reading this, please first consult with a safe guardian on what might be most helpful for you. If you are in an immediate crisis, please call your local emergency line, call Suicide Prevention Hotline or text HOME to 741741.
These are tender, strange, transformative times. Take good care of your own magical being.
P.S. I hope that we can stay connected! There is nourishing power in community. I'm over on Insta @drmopsyd, so feel free to follow along there. I also welcome you to sign up for the newsletter by clicking below. You'll receive updates on offerings (such as online courses + workshops), as well as a gifted guided meditation.