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It can sometimes be difficult to find support from family members, friends, or like minded people. While you might have a best friend or a support system and network such as groups on social media, you might want to seek support without any social interaction.

Our listeners provide emotional support through active listening. Active listening helps process your emotional distress. The following page can be filtered to seek listeners who provide long-term help and support. You can also browse listeners according to your preferred language as well as for different topics amongst other filters.

7 Cups is a chat site/app that has different options to find a good listener. You can meet new people and text chat with other individuals going through tough times - you are not alone! Everyone goes through a hard time at some point in their lives and we are here for you. Whether you are facing relationship problems, panic attacks, struggling with substance abuse, loneliness, depression, anxiety, or any other mental health issue, our site/app is a safe space based on confidential, anonymous support.

A good idea is to consider what form of support you would like in the first place - we have plenty of options to explore and one of the best ways is to give them a try to find out what works for you. We understand that different people have different needs and preferences. All these support services are appropriate for different situations.

This page can help you seek a trained active listener to talk to through 1-on-1 conversations. These listeners come from different walks of life and all are ready to offer a compassionate listening ear to people who would like to talk to someone else. You can select their username to view their detailed profile page with their shared bio and other information such as whether they have lived experience of mental health conditions or topics, their reviews, as well as their training and other badges. While our listeners do not provide direct advice, their support can help you vent your feelings and concerns in a safe space and you can work together to figure out healthy coping tools.

Listener conversations can vary in duration according to your listener's and your personal availability. Some listeners have the option to schedule chats with them in advance. You can always browse for listeners and leave them a message so that they can get back to you with their availability.

There are several other ways you can find someone to talk to at 7 Cups. These include the group chats and subcommunities. We are glad you are taking the first step towards support!

Our group chat rooms are online chat rooms that serve as different support groups where you can send text messages 24/7. We are a global community with people from all over the world. Some chat rooms include the Sharing Circle room, which is a non-judgemental safe space based on the traditions of AA and similar support groups. This space can prove helpful if you need a group of people to talk to who can listen and get to know you over a long time. Sharing your feelings and experiences as well as listening to those of others can help feel supported. You can expand your support network and make online supportive friends and connections!

On the other hand, if you would like to interact with people and talk to someone over forums, we have dedicated subcommunities for over 45+ topics covering a wide range of mental illness support topics through various sub-forums. Our subcommunities provide support, awareness, events, as well as opportunities to participate in light-hearted icebreakers.

Apart from the above mentioned mental health services at 7 Cups, we have affordable therapy options allowing you to seek online therapy for mental health problems with an online therapist, licensed psychologist, and other mental health professionals. This support is affordable as compared to other online and offline services or other options like support through insurance companies. Therapists are also available to talk to throughout the week on working days.

While our community can help support you after you have lost someone else to suicide, 7 Cups is not to be used in the state of active/passive suicidal thoughts - for such cases, please visit helpful resources such as the Samaritans or National Suicide Prevention Lifeline. For a complete list of helpful resources, click here.

If you would like to gain further insight and helpful information about different mental health topics, you can visit our Community Questions and Answers pages, or read our Expert Mental Health News and Advice articles. Other main features you can explore include our self-help guides and growth paths based on treatment protocols available for free!

The bottom line is, you are never alone - 7 Cups is a community aiming to provide compassion on a global scale. There are various ways to talk to someone at 7 Cups. These include 1-on-1 conversations based on active listening and support through trained listeners, group chats with support discussions and Sharing Circles, and the subcommunity forums. Other features that you may find helpful include the growth paths, community questions and answers, as well as expert advice sections.

varunk

Marvel 2
Listens to Over 18
in last week
I have gone through tough times and know the fact that we can relate to people who have go through the times we presently are in.
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4058
India

emraldeye

Intermediate 2
Listens to Over 18
in last week
Hi everybody,I take one on one conversations and also support in rooms. (Photo Credit: Slaveika Aladjova) You can ask me to listen to you but there are certain things I won't usually listen which include as I think I'm not very well equipped with: Sexual Abuse Dating and Marriage issues  Parenting But still I may be helpful as it's not good to generalize. I don't believe in exchange of advices.  
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253
Luxembourg

Hashib22

Pinnacle
Listens to Over 18
in last week
AS SALAMU ALAIKUMFeel Free To Chat With The "Best Listener" Of 7 Cups. But Only Come With Real Problem. We can have a philosophical discussion.   
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7026
Bangladesh

Noumi09

Connoisseur 4
Listens to Over 18
in last week
Hey! I'm glad you are seeking for help. Don't hesitate to send me a message if I'm online. I like helping with LGBTQ+ issues and relationship stress
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1379
Switzerland

milkoreos

Specialist 6
Listens to To Teens
in last week
you can call me ari, welcome to my profile <3 pay close attention and read through my profile before reaching out to me.  currently NOT accepting any general or personal requests, please do NOT book an appointment. (this ALSO applies to previous chats and members.) on a break until further notice. thank you.r o l e s : what roles i hold in the community leadership positions: • Community Teen Mentor: for General Support and RS• Listener Verifier: for the Listener Verifier Team • Fresh Content Writer: for the Content Volunteer Team• Forum Supporter: for General Support and RS• Room Supporter: for Newbie Hub and RS• Project Agent: for 7 Cups Academy• Discussions Host: (see above) • Sharing Circle Host: (see above)─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─  e v e n t s: the times are below u-u, you should join us discussions:  • Sharing Circles: every Mondays and Tuesdays from 3 AM to 4 AM with @mcshereforu, join us <3• Teen Discussions: every Friday from 10 AM to 11 AM with @KateDoskocilova, 11 PM to 12 AM with @TilXC on anxiety, join us <3 ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ other listeners : a lil shout-out <3@ricepuff:one of my favorite people ever. so warm & loving you'd think it's sunshine that runs through her veins. a soothing presence & a lovely friend. one of a kind and a lil gem. you might as well drop by her profile and let her know how appreciated she is. i think of sunny days when i think of her.─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─ ─hehe if you've gotten this far, dm me to get free cookie <3 have a great day :D
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634
Pakistan

Blynng

Guru 4
Listens to Over 18
in last week
My current availability is restricted to Friday/Saturday/Sunday overnight from 6p to 6a CST. ALL members looking for a support discussion are expected to review the content below and follow the instructions as given.If for some reason my status is green but I am not responding: It has been determined that there is a current problem with my status in the search results; it shows me as always available. Please refer to the chat window for my current status and understand that I am unable to control the errors that occur on the website. Generally speaking, I do not provide support for relationship issues, domestic violence, sexual trauma, discussions of incest and/or other non-consensual sexual experiences. I do not provide detailed discussions of sexual desires, fetishes or sexual dysfunction in biological men; if you need help in these areas, I recommend working with a professional.I cannot discuss self-harm, suicidal ideation/events, or abuse events. Please seek support from another listener if you need this kind of help, or reach out to suicide.org My name is Lynn, and I'm glad you've found me! I'm a trained listener with a degree in English and psychology as well as professional training in peer counseling. I am NOT a professional psychologist, and I cannot provide therapy services. My primary study in the psychology field focused on abnormal psychology and human sexuality; I am current working on a book addressing human memory. I am GLBTQ+ friendly. My professional training has focused mostly on sexuality, anxiety management, and autism spectrum disorder. In my free time, I enjoy writing, movies, and MUSIC!!! Feel free to reach out to me anytime I'm online. If I'm not currently available, you are free to write a detailed message discussing your concerns after you've completely reviewed this profile. I generally do not reply to messages that provide no detail and/or indicate that they didn't review my profile. Please read previous member reviews before connecting with me. If you're a fellow listener, I appreciate your interest, but I will hold you accountable to the listener agreement and will not provide emotional wellness support outside the parameters of that agreement, no exceptions! I am, in general, an acute situation listener. I focus on accountability support. This means I'm not likely to "just chat" with you. I am an active and engaged listener who will reply and ask challenging questions; if you're looking for a place to simply vent to someone and are not interested in a discussion regarding active choice and personal responsibility for your outcomes, I recommend you work with another listener first.I do not have long-term relationship availability at this time.  I am also a person living with ASD. My vocabulary and style of speech has been labeled as mean, harsh, aggressive, you name it, I've heard it. This is because I speak matter of factly, in detail. My messages will not have hidden meanings; I say what I mean. Sometimes this is difficult for members. However, I find that respectful communication can go a long way to resolving these difficulties. My style is to talk about progressive approaches and necessary steps, whether or not they "feel good"... I'm not one to try and package up harsh realities in fuzzy packages. I firmly believe that every adult has the ultimate responsibility for their feelings and their response to those feelings, so a discussion with me will be about accountability, self-honesty and can sometimes be a "rude" reality check. My expectation for members that talk to me is that they have read this description and accept that this is what they will get from me; that I expect them to be a grown adult, able to speak about issues with maturity and a desire for affirmation and change, and will understand that it is up to them and them alone where the power lies. I am simply a facilitator in your own conversation with yourself; if something I say is sharp, hits home, there is a reason. As any listener on here has the right to do, I reserve the right and ability to set conversational boundaries and protect myself as an emotional being. If at any time I feel that either involved party is at risk during our conversations, I will advise as much and do my best to direct the member to the best path. While I have professional training and education, I cannot provide therapy services or fill in as a replacement for your mental health professional. Instructions for requesting a discussion: Review the above content IN FULL *prior* to messaging me. I wrote it for a reason. Take a few minutes to deeply consider what you're coming here to talk about today. 1. What is the primary goal for reaching out? The answer to this question requires a brief explanation (1-3 sentences) of the personal accountability topic/situation you are wantingt to discuss. After confirming that your topic is not one of the excluded pieces above, choose one of the following, providing details:   a. Specific Event/Choice/Decision/Question, skill building, guidance, tutoring, etc. b. Question regarding one of the areas of expertise listed above c. A more casual style exchange, with the understanding that the chat will be lower priority with potentially slower response times. d. I don't know, but this seems to be the most comfortable place to discuss my issue. 2. What kind of support style are you expecting from our interaction? a. Constructive - I will provide the important details to my listener, and would like confirmation of understanding followed by questions b. Challenging - I will provide some details, but want my listener to push me, using difficult questions and providing detailed educational info c. Purely Educational - I want to ask a question, and have my listener explain what they know, allowing for me to ask questions and learn; I accept the information as given is not intended to be exclusive, and that it is up to me to confirm it with additional resources. d. Just a chat - I understand that I still need to identify what I want to speak about, and that my listener prioritizes other chat types over casual chatting. I also confirm that I am not making contact for chat using my own listener account. 3. How will we measure the progress/success we make towards your stated goals? a. Obvious - My goal has a distinct resolution that will be clearly identified, such as question/answer, obtaining a specific piece of information or knowledge, etc. b. Discreet - My goal has a resolution that will be identified by me, and I commit to providing progress updates during the conversation so that my listener is aware of how successful we are. c. Witnessed - My goal has a resolution that can only be identified through the witness of 3rd parties, such as my boss confirming an improvement in my workplace performance after I've implemented the work/information gained through my discussion with the listener. d. Listener-Only - My goal has a resolution that can only be identified and confirmed by the listener. I trust them to provide feedback to me regarding how well I am doing, and accept that my perception of progress may differ from theirs.WHEN LEAVING ME A MESSAGE WHILE I AM OFFLINE OR BUSY, PLEASE PROVIDE YOUR ANSWERS TO THE ABOVE INCLUDING THE DETAILS OF EACH ANSWER. MESSAGES LEFT WITHOUT FOLLOWING THESE INSTRUCTIONS MAY NOT BE ANSWERED, DEPENDING ON AVAILABILITY. REPEAT OFFENDERS WILL BE CORRECTED AFTER 3 CONSECUTIVE CONTACTS WITHOUT DETAILS. ON THE 4TH CONTACT WITHOUT DETAILS, THE MEMBER FORFEITS THEIR ACCESS TO DISCUSSION. If you have any questions regarding the contents of this profile, you are welcome to ask specific and direct questions. I will answer them at the earliest convenience.
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1697
United States

DrDonut

Virtuoso 1
Listens to Over 18
in last week
                                                                                                                                      IM NOT AVAILABLE FOR CHATS  AT THE MOMENT FOR MY LONG TERM MEMBERS, I WILL RESPOND ASAP WHEN I GET THE CHANCE PLEASE USE THE BROWSE LISTENER SECTION TO FIND A LISTENER  ☯ Greetings ☯ I have cyclothymic disorder and im currently on the path to making my life as tranquil and happy as possible. Please feel free to join me or share your story!  _____________________________________________________________________________________________________________________________________Some things about me: ~ Studying BSc Physiotherapy in hopes of lecturing one day. ~ I'm currently working in a respiratory hospital 5 days a week so please bear with me as i may reply slower these days ~ I'm an amateur Muay Thai fighter (im also a 3rd stripe bjj white belt), love gaming and my cat :D <3 ~ ☯ I'm a zen and mindfulness enthusiast ☯ I believe balance is the key to life, one cannot live in an imbalance, no matter what it is, everything needs balance _____________________________________________________________________________________________________________________________________Please see the issues i deal with before sending a message :3 Main Topics: Bipolar, Anxiety (GAD, SAD, Panic disorder or any other form of anxiety) and Narcotics and Alcohol Abuse but i do take other chats (see below) _____________________________________________________________________________________________________________________________________Things I do on 7cups: ~ Global Chatroom Mod ~ Safety Patrol Team ~ Support Team Member: Healthy Living, Mindfulness, Support Room, Student Support and Depression ~ Welcoming Committee ~ Group Support Session Host: Support Room (13:00 - 14:00 ET, Saturdays and Sundays) ~ Discussion Host: Mindfulness (Fridays 13:00-14:00 ET) & Healthy Living (Saturdays 11:00-12:00 am ET) ______________________________________________________________________________________________________________________I am meIn all the world, there is no one else exactly like me Everything that comes out of me is authentically me Because I alone chose it – I own everything about me My body, my feelings, my mouth, my voice, all my actions, Whether they be to others or to myself – I own my fantasies, My dreams, my hopes, my fears – I own all my triumphs and Successes, all my failures and mistakes Because I own all of Me, I can become intimately acquainted with me – by so doing I can love me and be friendly with me in all my parts – I know There are aspects about myself that puzzle me, and other Aspects that I do not know – but as long as I am Friendly and loving to myself, I can courageously And hopefully look for solutions to the puzzles And for ways to find out more about me – However I Look and sound, whatever I say and do, and whatever I think and feel at a given moment in time is authentically Me – If later some parts of how I looked, sounded, thought And felt turn out to be unfitting, I can discard that which is Unfitting, keep the rest, and invent something new for that Which I discarded – I can see, hear, feel, think, say, and do I have the tools to survive, to be close to others, to be Productive to make sense and order out of the world of People and things outside of me – I own me, and therefore I can engineer me – I am me and I AM OKAY - Virginia Satir ☯ Peace and Prosperity unto you ☯
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1288
South Africa

DavidEss

Connoisseur 10
Listens to Over 18
in last week
Hi! I'm from the UK. I'm very happy to reply to your messages when I'm online (like a text chat) , or for us to arrange a long session - your choice! For a session let me know when you are free, days, times, and your time zone, and we'll set something up. I am a senior, and I particularly enjoy working with adult (not teens) who are sincere about their own personal development. I am not approved by 7cups as a mentor, or peer supporter, or longterm listener, but I have a lot of training and experience outside of 7 cups in all these areas, and will work with you on whatever you present.. My hobbies include reading, playing and listening to music, meditation and TaiChi. I also waste a lot of time,  which you can help me fill usefully ! I am spiritually minded, and I do not believe any religion or atheism is the one true way. I am happy to answer  your questions about this, however this quote rings true for me, and may help you to "place" me, if you need to. There are three truths which are absolute, and which cannot be lost, but yet may remain silent for lack of speech.  * The soul of man is immortal, and its future is the future of a thing whose growth and splendor has no limit.   *The principle which gives life dwells in us, and without us, is undying and eternally beneficent, is not heard or seen or smelt, but can be perceived by the man or woman who desires perception.   *Each man and woman is his own absolute lawgiver, the dispenser of glory or gloom to himself; the decreer of his life, his reward, his punishment.  These truths, which are as great as is life itself, are as simple as the simplest mind of man. Feed the hungry with them. (The Three Truths - from The Idyll of the White Lotus by Mabel Collins) I have no connection whatever to any other DavidEss on the www, this username is unique to Sevencups..I would also like to emphasise that I have nothing to advertise or promote apart from my presence and awareness :) .
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1349
United Kingdom

kindLemonade

Genius 2
Listens to Teens &amp; Over 18
in last week
I am not taking on any new member chat.Please find other listeners >here<If you are interested in hosting sessions in the Healthy Living roomPlease kindly book a meeting with me >here<Due to commitments offline,I will NOT beon 7cups between Saturday afternoon toMonday afternoon (weekly - Eastern Time)Artwork made by my wonderful mentor @ouiCherieClick here for Healthy Living SchedulesOn Friday, the Healthy Living room is open for 24 hours! Please feel free to make use of the room however you want to stir up discussions related to Healthy Living's topics. Otherwise, get ready to catch our pop-up hosts! Artwork made by my twinnie @jovialButterfly6752 Original Stick Crew idea from @DigitalKnight Progress Not Perfection 🍋Lemo Upcoming Events 🍋 (TBA) ‣Free Mindfulness Exercises>HERE<   MY CURRENT ROLES I am a verified listener, mentor and global forum supporter on 7cupsACADEMY ‣Academy Mentor for CDM (Content Development & Marketing)  ‣Graduate for GLDD, LDP & Internship, QLP (with honors)  ‣Trainee for CDM ‣Past: Academy mentor for GLDD & Project Agent for LDPSUB-COMMUNITY ‣Co-Support Team Leader for Healthy Living ‣Chatroom Moderator for Healthy Living,Positivity & Gratitude, Mindfulness CenterOTHERS ‣Peer Supporter ‣Listener Chatroom Supporter ‣Doorkeeper ‣Discussion Host for Listener Discussion, Peer Support Discussion, ALE sessions, Pop-up events, Past: LCI, LSC, SC ‣Past: Team Lightship, Project Agent for Sharing Circle & Listener Sharing Circle TWINNIE‣ 🐺 Wolfie Twinnie: @DigitalKnight ‣ 🎶 Events Twinnie: @Star996  ‣ ❤️ Room Supporter Twinnie: @MilaTheListener ‣ 👽 Alien Twinnie: @mentalspace7cup   ‣ 🎨 Multipotentialite Twinnie: @AriadneLove (she made my profile picture!) ‣ 👭🏼 Peer Support Twinnie: @unique73 ‣💅 Self-care & Higs Twinnie: @jovialButterfly6752What's your favorite self-care activities? When life gives you Lemonade, practice mindfulness
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1136
United Kingdom

NiceSummer5742

Scholar 4
Listens to Over 18
in last week
Hey there, I'm here to help you, to listen to you. Feel comfortable to message me :)
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840
India

RaffyEid

Proficient
Listens to Over 18
in last week
A young leader who doesn't stop fighting. * I'm open for 1-1 requests, so feel free to leave a message, and I'll do my best to reply.
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2000
Lebanon

jennysunrise8

Pinnacle 8
Listens to Teens &amp; Over 18
in last week
Hi im an adult and teen listener here im in my 40s married and have three children who are all adults now ~ I really do enjoy talking to people of all ages who are dealing with a lot of different situations i just ask that you know what you want to talk about and not just message me and ask me what i want to talk about :) im fine with casual conversation but you should take the lead and you can take all the time you need when it comes to saying whats on your mind im ok with waiting and dont expect quick replies or every question i ask to be answered ~ If im in online mode you can always expect an immediate response and live chat (any listener on green should be responding to you immediately) and if im in offline mode i might not be able to have a live chat right away but just leave a message and i will respond when i can ~ also you can always tell me how you feel misunderstandings and hurt feelings can happen very easily with text only communication and its never my intention so please just let me know if your upset about anything The Unwelcome Party Guest - an Acceptance & Commitment Therapy (ACT) MetaphorI have many different interests and am open to talking about almost anything however above all else i believe in communication and honesty between people and will let you know right away if its a topic that I cant support you with im very interested in and try to practice mindfulness every day and absolutely believe that the way to change your reality and take control of your life is to think about and question your thoughts the producers of all emotions and behavior our misery or happiness and ultimately our life there is nothing more important to your well being than to become aware of and take control over thoughts although i know very well that for some of us this is a bigger challenge than for others but dont give up and allow your thoughts to prevent you from having a life you deserveDemons on the boat - an Acceptance & Commitment Therapy (ACT) Metaphorif your feeling stuck in your life right now I would love to help you to identify and move past the internal and external blocks that keep you from moving forward ~ we can all choose to do something different at any time outside of the established habits and routines that weve created for ourselves you choose when and how but change is definately possible its never too late and you can do it ! so if thats something that your interested in working on its definately something that im interested in helping you with ~ we carry the possibility of change with us everywhere all the time and also the power to make it happen there is nothing more life changing than becoming aware of your thoughts and actions and having hope so don't give up your life can get better ~ but if you just want to vent about something going on in your life you can do that too :)Passengers On A Bus - an Acceptance & Commitment Therapy (ACT) MetaphorTiny Habits - free program to easily add new habits into your life and not dependent on motivation so if you have depression this can really help you get unstuck (also a growth path here on 7cups)  https://tinyhabits.com/program/   to sign up for a tiny habits coach for free  https://bjfogg.typeform.com/to/QXc0WJscience based games and activities to increase happiness and decrease anxiety free app download or use website  https://www.happify.com/the many ways sunlight affects the brain  https://greatist.com/health/sunshine-and-depression#the-sun-and-our-brains7cups student and career support  https://www.7cups.com/home/students/  free tutoring 24/7 and college counseling!  https://upchieve.org/students  free math tutoring live zoom sessions sun-thurs 5-9pm  https://bit.ly/3dxVm84increase dopamine levels naturally  https://bit.ly/2rBH4fEfind free mental health services  https://bit.ly/2KpgZKQfree depression workbook and self help modules  https://bit.ly/36Riahsstart getting control over your thoughts today  http://www.getselfhelp.co.uk/abcde.htmovercome your defeatist mindset  https://bit.ly/2RQg2Aido you feel like your life is out of control? instead of trying to control food or other things that are harmful to you here are some better things that you can control right now  https://bit.ly/2G2N1dB7cups series on managing thoughts and emotions  https://bit.ly/2Bdx00dovercome your panic attacks  http://bit.ly/2SQoUXk *http://bit.ly/2E3BeZIfree course a life of happiness and fulfillment  https://www.coursera.org/learn/happiness7 simple habits that will change your life Simplify/Give/Meditate/Follow the wise/Accept Mindfulness as a way of life/Embrace change/Live in the Moment   https://bit.ly/35mjLc78 tips for overcoming social anxiety  https://bit.ly/3j6kHYBfeel better *right now* by using association  https://bit.ly/2P7LfyWIf your serious about committing suicide im so glad that your wanting to talk to someone but you need to know that 7cups is not a place for crisis counseling but in the US 24/7 you can call 1-800-273-8255 (in UK call 116 123) and a trained crisis counselor can talk to you and we can talk later if its an emergency please call 911 or emergency number for your country we have no way to directly connect you with any emergency serviceshttps://help.7cups.com/hc/en-us/articles/360026242213-Non-Crisis-Suicidal-ThoughtsCrisis Text Line - Specialized crisis counselors free, confidential 24/7 support line they will also give support if your scared hurt frustrated or upset and to further protect your privacy messages do not appear on a phone bill. 24/7 online chat with trained crisis counselors IMAlive http://www.imalive.orgLifeline (US zip code to enter chat) http://www.suicidepreventionlifeline.org/chat/Childline (under 18) https://www.childline.ie/Veterans (or friends and family) https://www.veteranscrisisline.net/TrevorChat https://www.thetrevorproject.org/get-help-now/National Runaway Safeline 24/7 anonymous - call, chat, email, forum, text  https://www.1800runaway.org/international online crisis chathttps://www.suicidestop.com/suicide_prevention_chat_international.htmlhttps://suicideprevention.wikia.org/wiki/Online(UK) call text or walk-in no referral  https://www.samaritans.org/branchesInternational and US state suicide hotlines  https://www.befrienders.org/if your not in crisis but just want to talk with a kind person on the phone for free you can call a warmline  http://warmline.orgdomestic abuse resourceshttps://www.thehotline.org/http://queenbeeing.com/get-help-domestic-violence-emergency-resources/https://www.childline.ie/https://www.rainn.org/news/rainns-new-app-offers-support-anytime-anywherea lot of great articles and resources on this amazing website Lifehack  https://bit.ly/2J75bK2Using interrogative self talk instead of positive affirmations that you do not believe  https://bit.ly/2JmHwIPOvercome your fears and enjoy life  https://bit.ly/2hyF02oHow to trick your mind out of avoiding https://bit.ly/2EPxwaQ https://bit.ly/34FjYaHfree procrastination workbook and self help modules  https://bit.ly/2GOcU3e3 ways to keep fear from controlling your life and stealing your future  https://www.entrepreneur.com/article/236465Progressive Muscle Relaxationhttps://youtu.be/f7I2Upk5jqI * https://youtu.be/ihO02wUzgkcInterrogative self talk  https://bit.ly/2J120rn * https://bit.ly/2kBpl40How to break a habit ~ hack the habit loop  https://bit.ly/2AnhrE9How to deal with negative self talk  https://youtu.be/h5iZ6ntDlHk10 nutrients that can combat depression and boost mood: calcium, chromium, folate, iron, magnesium, omega-3 fatty acids, Vitamin B6, Vitamin B12, Vitamin D and zinc                                        Systematic Desensitization to become free of triggers that cause panic attacks and phobias  http://bit.ly/2yUhPbg         great website everything related to SD including a free ebook  http://web.csulb.edu/~tstevens/Desensit.htm                                     Activities and distractions to ride out the urge to self harm (or distract yourself from any intrusive thoughts)  https://bit.ly/2QrUusi    why self harm substitutes do not work - Substitute behaviors only make people want to self-injure more and leads to increased depression - substitute behaviors are not alternative behaviors  https://www.talkspace.com/blog/time-retire-self-harm-alternatives/TIP skills for self harmhttps://liberomagazine.com/depression/coping-self-harm-urges/TIP has been proven to be a highly effective method in helping people who self harm in a variety of ways it works by suddenly altering your physical state and this very quickly changes your emotional state using temperature, intense exercize, paced breathing and progressive muscle relaxationT Temperature. Have you heard of the mammalian dive reflex? Try leaning over a sink or surface and then placing cold water, ice or a cold pack over the temples, eyes and upper nose region for ~30 seconds. This divelike stance then triggers a reflex that occurs in nature when mammals submerge in cold water. Think back to the last time you dove into a cold pool at the start of summer you may recall the sensation of slowly cutting through the water with your arms, and a feeling of slowed time as you drifted up toward the surface. As we dive face first into cold water, our heart rate slows and our breathing regulates as the body prepares to conserve energy for survival. We have engaged our parasympathetic nervous system and experience a calming effect. So next time you feel highly activated, distressed, upset, angry think T for temperature and try running cold water on your forearms, taking a hot or cold shower, chewing on ice or just holding an ice cube in your hand. When we briefly change our temperature, we ground ourselves.I  Intense exercise. brief bursts of exercise can be helpful in the grounding process. Think of this process as using up some of the energy that may be fueling high-energy emotions like anger or anxiety. When in a low-energy state (e.g. feeling, down, depressed, lethargic) getting the heart rate up will invigorate the individual. important to note that exercise can be a highly sensitive issue for those who struggle with eating disorders. If youre at a place in your treatment where you need to limit exercise, it would make more sense to try the T or P and P skills.P Paced breathing allows us to activate our parasympathetic nervous system as we regulate and slow our breath. With paced breathing we breathe deeply into our lungs and diaphragm. As we slow the pace of our in-breaths and out-breaths, we may achieve 5-6 thoughtful breaths per minute. Some people refer to deep breathing as having a pill in your pocket. In other words, breathing is a highly accessible skill available to you at all times no matter where you are and one that can be very effective to calm and steady you when emotion is riding high.P Progressive Muscle Relaxation is paired with paced breathing. With paced breathing we tense and relax muscle groups throughout the body to promote a relaxing effect. If you are feeling extreme emotion, you may try mindfully tensing all of your muscle groups at once and then dropping your weight back into the ground or into your chair. As you travel from head to toe engaging all of your muscle groups or one area at a time, pay close attention to the sensationshttps://columbuspark.com/2018/04/23/easily-accessible-effective-tip-distress-tolerance-skills/great visuals that help with breathing during panic attacks https://dailyburn.com/life/lifestyle/stressed-gifs-breathing-exercises/7cups discussion on dealing with panic attacks  https://bit.ly/2MomF978 hour talk down with gentle rain sounds  https://youtu.be/4i53B-y_i2oTechniques and tips therapists use to help with intrusive thoughts (including memories)Allow the thought to happen  Intrusive thoughts become more distressing the more we try to make them stop. The act of trying to stop them actually makes them more readily available in our brains and thus they are likely to return. Allowing the thought to happen allows it to run its course and as distressing as it may be it will come and it will go. Using self-talk to coach your way through the process is key. "Here is the thought im not going to focus on it, im going to let it pass." This can help that thought carry less weight.Find yourself a mantra  This can be a word or a phrase it doesn't matter what it is as long as it resonates with you. When you start to feel/hear that onset of intrusive thoughts repeat it to yourself in your head. The idea is to redirect from those negative thoughts by putting something positive and repetitive on top directing your attention.Remind yourself that they are just thoughts  Thoughts themselves don't have any power. By remembering that a thought itself cannot hurt you, you are more likely to let the thought exist without altering your behavior. Intrusive thoughts are distressing because you believe them. Remember, just because you think it, doesn't mean it's true. It's totally natural to have these kinds of thoughts, but remember that these thoughts come from the past and have yet to prove that they represent the truth today we need evidence before we believe what other people tell us and we should do the same with our thoughts.Imagine that the intrusive thought is a thing or person or animal  It can be anything a bird or insect (that you can visualize swatting away or spraying!) a grey cloud or maybe a tiny cartoon character (and you can visualize the thought from the cartoon character in a cartoon bubble) Perhaps it's a 5 year old kid in the backseat nagging for your attention or a little green blob or a little Donald Trump having a tantrum you can try different things even if it's silly separating yourself from it can be incredibly powerful.Say thanks  Can you imagine how different it might be if you say "Yes that's nice - but I'm not interested in that now" vs "Go away I'm so sick of you!"  Pretty different huh? So "talk" to the thoughts: 'I see you thought, you are OK, I love you, but I'm not listening to you." This technique shows both self-love and compassion for the way your brain works. Love and compassion can be critical to mitigating tough feelings of distress.Refocus  Perhaps a crossword or something to fidget with or even just something that smells nice! Try to engage mentally in something else intrusive thoughts often come to us when our brains are quiet, or when they are over-taxed and stressed. When there is nothing going on or too much going on the intrusive thoughts are triggered. By finding an activity that fully engulfs our concentration, the thoughts often move to the background. Music, movies, a conversation with someone, a sport, hobby, or activity can engage our brain in something else. Refocusing can be quite calming and even potentially healing.Grounding and mindfulness exercises  After acknowledging the thought's presence, spend 5 minutes noticing things in the room. By exploring things around the room like you've never seen them before, describing their color, texture, shadows exc. you are keeping your mind in the present moment and making it more difficult to get carried away by the intrusive thought. Anytime you notice the thought has taken you away, simply return to noticing the room. sight sound taste touch the more senses the better.Be kind to yourself - It does take time  forgive yourself for having intrusive thoughts and for not being able to get rid of them. If anything, that fuels fear and anxiety, and makes everything worse. The sooner we can accept that that's how your brain is wired for now, the faster you can work on building more grounded wisdom.7cups discussion on Reframing negative thoughts  https://bit.ly/2OnBaxv                                       30 grounding techniques to quiet the mind  https://www.healthline.com/health/grounding-techniques7cups discussion on managing negative internal dialogue  https://bit.ly/2HOwCLl                          PTSD nightmares why they exist and the best treatments https://www.verywellhealth.com/prazosin-treats-nightmares-in-ptsd-3015222https://youtu.be/ySL3NllIhfAalways on 24/7 youtube livestreams of relaxing sounds   https://youtu.be/63GF7qbr34U * https://youtu.be/4qtD8RmvWn0There has always been a war between “true” and “false” speech, with each side favoring its own flavor and screaming that the other side is lying. Maybe they are. Maybe they’re not. Maybe what appeared to be false once is now true, or the other way around. Do we know, today, the “truth”? Some believe they do with such absolute certainty that they’re prepared to destroy anyone who disagrees, who questions them, who challenges their orthodoxy... But had we fixed a point in time a century ago, when we were so enlightened, so certain that what we knew at that moment in time was so correct that we need never again argue or disagree, everything we’ve learned in the past hundred years might never have happened. The arrogance of believing that today, that at this moment in time, we're so perfectly correct in our beliefs that we can silence all disagreement, prevent any heretic from calling our gods false, is absurd. It's not that people haven't believed they were finally so enlightened that there couldn't possibly be any errors in their judgments, anything new to learn, any mistakes to correct. People have always believed that. And they've always been wrong. Thats why we still need heretics, not because they're necessarily right but because they aren't necessarily wrong.   - Scott Greenfield  When Ira Glasser Ran The ACLU   After being hurt, we often search for answers and try to rationalise what happened, because we're trying to protect ourselves by making sure it doesn't happen again. The truth is: we might never be able to understand what makes a person hurt others remorselessly. It doesn't seem fair or right. It certainly doesn't make us feel safe about the other people we meet and interact with.  Still, your ability to heal and move on doesn't depend on someone else's behaviour or excuses. They do not have that much power, to permanently hold you back from learning to love and respect yourself. We cannot control the actions of other people, but we can learn to heal without needing the person who hurt us to be a part of the process. We don't need someone else's validation to move on and make everything okay. It might seem unfair to allow ourselves to carry on with life when the person who hurt us has not expressed any remorse about it or tried to make it up to you. It can be difficult to let go of these experiences, after all the pain they have caused. But you deserve to live a life of dignity and joy. You deserve to decide for yourself what your next step is going to be. You deserve to live free from the things other people have done.  We may never get answers or closure. For a long time, that might really ache, and that's okay. But we do what we can with what we have ❤️ The steps we take don't have to be big, as long as they take us in the right direction ❤️   - hopebeyondpain  https://bit.ly/3qFpPpv    
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