Category: Self-Care Lists

Comforting Instead of Fixing

Help Opening Up

• How are you doing? Is everything okay?
• Can you tell me more? I am curious what’s happening for you.
• It looks like something is wrong and I care about you- will you talk with me?
• Will you sit on the couch with me? I’d like to hold you while you talk.
• How can I help you? I’d love to help you.
• Would it help if I rubbed your back, massaged your feet, laid with you in bed for a little bit?
• Would it help if I took something off your plate? Made a phone call? Ran an errand? Cooked dinner? Folded the laundry?
• Whenever you’re ready, I am here. I love you.

Comforting Words

• I am so glad you told me. Thank you.
• I don’t mind helping you.
• I am right here.
• I will do my best to help.
• I wish you felt better, too. It makes me sad to see you in pain.
• I know how much you want things to go perfect, but I think it will work out well enough.
• Things are pretty hard for you, but you usually bounce back with some more sleep, after your busy season, etc….maybe that’s all it will take this time too.
• I know this is really complicated and difficult. I will be by your side the entire time.
• How can I help? Let me help you do this piece ______.
• I wish I could help. If I could make it better I would. What can we do together to take your mind off this?

Validating Words

• I know you are trying.
• I can see why you did that.
• I can see from your perspective why you would feel that way.
• I can see how you took it that way.
• I know this kind of stuff really stresses you out.
• I know you are panicking right now and I wish I could take your worry away.
• I am so sorry they hurt you again. I know you’ve been through this before- but it hurts and sucks every time. I wish they treated you better.
• I love you because…….
• I think you are doing great because…..

Reassurance-Issues About Us

• I think we can figure this out if we have more time.
• I am glad you told me about this so we can work on it.
• I still don’t understand, can you say it again in a different way until I do?
• I love you. So much. And I am not going anywhere.
• It’s important to me, too, that you feel connected.
• Can you tell me what you most need to hear right now?
• Is there any relationship books we can read and talk about together?
• I am open to couples counseling and making it a priority.
• Maybe you forgot what I said before- I can help you with…..
• I know you like to plan, but we don’t’ have enough information. I should know more when……How about we talk more when……….Let’s work on the parts we do know……..Tell me what you are thinking you’ll need……Let’s make a general plan, but just remember anything can change.

Anytime

• I don’t know what to say- can you tell me again what kinds of things you need to hear? (Then you practice saying them- right now in your own words).

Frequently Asked Questions

Supervision for Licensed Clinical Social Worker Intern

Supervision for graduate-level internships

Getting Started with Jes

GRADUATE-LEVEL INTERNS + LICENSED CLINICAL SOCIAL WORKER INTERNS

You will need to submit the following:

• Length of time required for supervision & number of supervision hours needed per week
• Your resume
• Your university supervisor’s contact information
• Your internship site supervisor’s contact information
• The releases and forms you will be expected to chart on
• Fill out our Sliding Fee Scale form
• You must carry your own separate personal liability insurance coverage with limits of at least 1,000,000/3,000,000 in coverage.

Your Supervisor Requirements

LCSW INTERNS

Florida Rules Regarding Supervision

You must already have completed a graduate- level degree in Social Work from an CSWE-accredited university. I cannot supervise anyone with another parallel degree who wishes to then become licensed in Florida.

GRADUATE-LEVEL INTERNS

You must be enrolled in your university practicum class in which you take on an internship with an approved supervisor. Double check that I would be considered an approved supervisor-given that I am an LCSW- if you are not seeking a Social Work degree.

Your Supervision Format

LCSW INTERNS

“Pursuant to rule 64B4-2.002, Florida Administrative Code, qualified supervisors may utilize face-to-face electronic methods, including telephone only communication, to conduct all supervisory sessions for internship hours if the qualified supervisor determines, through their professional judgment, that such methods are not detrimental to the registered intern’s patients and are necessary to protect the health, safety, or welfare of the qualified supervisor, the registered intern, or both.”

However, 50% of your supervised internship must be face-to-face. As such, you would need to meet me at my location for half of your supervision hours.

You can also complete part of your supervision hours through group consultation no more than once a month and with a maximum of 6 supervises. This is a helpful way to save money and allows you to learn from other interns experiences as well.

GRADUATE-LEVEL INTERNS

You will need to ask your university supervisor if your actual supervision meetings need to be in-person or can be done via telehealth.

Your Internship Length

LCSW INTERNS

The length for Florida licensure must last at least 100 weeks (a little over 2 years). Therefore, no more than 15 hours of face-to-face clients hours will count each week towards your licensure goal.

GRADUATE-LEVEL INTERNS

The length may differ across different university programs. It may be approximately 9 months.

Your Supervision Hours

LCSW INTERNS

You must receive at least 100 hours of supervision in no less than 100 weeks with at least 1 hour of supervision every 2 weeks. You have the option of using Group Supervision once a month.

GRADUATE-LEVEL INTERNS

This requirement may differ across different university programs. It may be approximately 2 hours per week.

Clients for Supervision

LCSW INTERNS + GRADUATE-LEVEL INTERNS

I am not currently set up to provide an intern with clinical referrals/clients. However, this may change.

There are practices such as LifeSpan (New Port Richey) and Growth & Recovery Center (Trinity) & Open Path (online) that I would try that perhaps might be.

I work entirely from home, so I don’t have an office for you to see clients in. You are welcome to see your clients wherever you like, and I can sign off on your hours.

LCSW INTERNS

You must complete 1500 hours of face-to-face psychotherapy with clients.

“Pursuant to rule 64B4-2.002, Florida Administrative Code, registered interns may provide face-to-face psychotherapy by electronic methods if the registered intern has a written telehealth protocol and safety plan in place with their current qualified supervisor which includes the provision that the qualified supervisor must be readily available during the electronic therapy session.  Additionally, the registered intern and their qualified supervisor must have determined, through their professional judgement, that providing face-to-face psychotherapy by electronic methods is not detrimental to the patient, is necessary to protect the health, safety, or welfare of the patient, the registered intern, or both, and does not violate any existing statutes or regulations.”

Client Safety During Supervision

LCSW INTERNS + GRADUATE-LEVEL INTERNS

If you are working at a facility, there would still need to be a supervisor on-call for you to reach in cases of crisis. Moreover, I would need for you to not be seeing any clients with any safety, trauma, or addiction issues, as well as any complex cases.

My Style of Supervision

LCSW INTERNS + GRADUATE-LEVEL INTERNS

We can use your clinical system for charting and consent forms. However, you may also need to add in mine after I review what forms you are using.

My style of supervision requires you to be prepared for our supervision meetings. Therefore, you will need to:

• Therapy journal of insights/questions/personal reflections
• My supervision worksheet for cases
• Understand that supervision requires personal reflection but is not therapy for you
• It is greatly encouraged that you either have already had or enter therapy for yourself.

Payment for Supervision

LCSW INTERNS + GRADUATE-LEVEL INTERNS

The payment for supervision would be hourly based on my sliding scale based on your

combined household income and dependents. My wonderful office manager, Jennifer, can tell you the exact price after you fill out our form.

You would keep all of your client pay. Sometimes offices give interns 30-40% of client pay or a flat fee per client in exchange for the office to advertise, schedule, provide forms, billing services, and support.

Payment for Clients

LCSW INTERNS

If you are seeing clients from my practice, a fee schedule for reimbursement would need to also be discussed and agreeable to both of us.

Post-Internship

LCSW INTERNS + GRADUATE-LEVEL INTERNS

After your internship, if we both feel we are a good match, we can then discuss you working with my practice.

Creating a Client Caseload

As far as transferring your clients over to my practice if you chose to stay with me- it’s not a seamless process. First off, your current facility may have you sign a no compete contract or simply expect that you not take “their” clients and business with you. Usually you cannot advertise where your new practice location will be and you’ll need to offer referrals to other providers in your current practice. However, some facilities may not mind you taking your clients with you. You should address this ahead of time.

You can simply see clients who are willing to pay privately. However, this is a very hard and unsteady way to build a caseload.

Most therapists advertise on PsychologyToday.com because it’s such a popular website, allows to create an in-depth bio page with a picture or video, and the fee is very reasonable- approximately $30 a month.

You could apply to insurance panels. This would entail either contacting and filling out the appropriate paperwork on your own or paying Jennifer to fill out the paperwork for you.

Next, insurance panels have to have openings to accept you while others require several years experience post graduate school. EAP’s are often easier to get started with and a few select (often lower paying) insurance panels are more eager to add providers.

I would need to ask each insurance insurance panel to add you under my practice umbrella- and I don’t believe it’s an automatic yes. However, this is something we could work towards.

Plus, I would need to pay extra to add you to my liability coverage, in addition to you carrying your own (no matter how high your limits). When someone takes on an intern/employee- no matter how high the intern/employee’s liability coverage- the supervisor/employer/owner can also be sued separately and thus needs to carry additional coverage to truly be protected.

Your National Licensing Exam

LCSW INTERNS

I can help you prepare for your exam with study guide suggestions (workbooks, practice tests, and courses) as well as study skills.

Kindness: Some Ideas

Connection

• Mail a Just Because card, even to someone in your own home
• Bring bagels & donuts to work or an event
• Share a beautiful or funny song
• Share meals
• Remind someone why you love and enjoy them
• Create your own traditions: Friendsgiving, Hearts Day, Christmas Movie
• Make a shared calendar of fun events to look forward to together
• Send a silly/cute gift from someone’s favorite celebrity

Help someone whose sick or down

• Check in on them often
• Pick up groceries/Bring over a cooked meal
• Drop off flowers or a plant
• Help tidy up their home
• Share a heartwarming book (poetry/quotes, a beloved storybook, helpful/issue-specific, guided journal, humorous, etc)

Random Acts

• Pay someone’s toll/coffee
• Let someone go in front of you
• Slow down and smile at strangers

Donate

• Money (e.g. GiveWell)
• Food bank
• Blood (e.g One Blood’s Big Red Bus)
• Clothes/Items (e.g. Hospice Thrift Store, Domestic Violence Shelter, Metropolitan Ministries)
• Research: Effective Altruism movement

Volunteer

• Tutor/School/Library/ESOL (English as a second language)
• Big Brother Big Sister
• Advocacy Work/Gaurdian Ad Litem
• Local politics/National politics/Poll worker
• Start a Neighbors Helping Neighbors group
• Pet Shelter
• Community Garden/Farm
• Disaster Relief
• Veterans
• Homeless
• Place of worship
• Masons/Shriners
• Rotary/American Legion

Big Mind: Some Ideas

Local Gatherings

Consider joining with your community. You don’t have to believe every word of everything said- you must always think for yourself. You don’t need to be in any sanctuary where you don’t feel cherished- being  “tolerated” or “accepted” is not good enough.

• Your truth shared
• Atheist Groups
• Florida Community of Mindfulness/Buddhist sangha in Tampa
• Society of Friends-Quakers/A belief in a direct relationship to God with no intermediary (no book, rules, clergy) through non-hierarchal meetings, quiet contemplation, sharing, and non-violence
• MCC (Metropolitan Community Church)/International LGBT-affirming Christianity
• Unitarian Universalism/A collection of all faiths, honoring all messengers of truth
• Pagan-Wicca/Communing through nature
• Church/Temple/Mosque/Etc
• Support Groups

Virtual Gatherings

• Atheism/Scientific Thought Leaders
• Podcasts
  • Calm App
  • HeadSpace App
• Audiobooks
• TED Talks
• Sounds True
• Oprah’s Super Soul Sunday
• YouTube/speakers

Practice Reframes

• Have great compassion for yourself & humanity- unending, unconditional mercy.
• Zoom out: Consider what’s happening is more than what you can see. Remember that what’s unfolding right now has evolved over millions of years across the universe and is a result of a chain of actions/consequences that occurred long before this generation. Moreover, what’s occurring right now is not the endpoint- but instead will continue to ripple further into it’s intrinsic and necessary evolution.
• Think small. Simple & peaceful joys are everywhere, always.
• Reconsider, adapt, and lower your expectations of what “should” be so that it’s closer to what Life is showing you actually “is.” Meet the present moment and consider it’s not all yours to dictate.
• Remember, by some standards, this may be a good problem to have (e.g. a car not starting means you are more fortunate than others to have a car in the first place)
• Look at where some of your problems are possible projections. Take accountability to change yourself (and your paradigms) first before asking the external world (partner/family/etc) to do their equally difficult work of change. You may still need others to make definite changes, but “clean your side of the street” first and stay in your line of what’s yours to weigh in on.
• Make a commitment to not complain and notice any habit towards negativity. (Careful not to use this one against yourself.)
• Remember that positive and negative moods build upon themselves, little by little and have their own momentum- keep adding jellybeans to the positive side and have patience trusting the shift will come.
• Consider your legacy or purpose or how you can make each day count. Many invisible others have sacrificed for you- consider those who are ungrateful for what you’ve done for them & how you might also actually be ungrateful as well in the whole scheme of things. This doesn’t mean you don’t hold people accountable! It means you “clean your side of the street” regarding your idea of balance in the world.
• Take some calculated risks- don’t live life so safely that you don’t make any mistakes at all. Making a “mistake” betting on yourself is no mistake at all- it’s called wisdom.
• Adopt a mindset of learning- not greatness or supporting the ego. Value the quality of your process, not only the outcome of your efforts. Get better at failing. Drop any shame that prevents you from collecting your winnings- the fortune of clarity. With every experiment you earn discernment regarding what is the next right thing (or how to do the next thing right) for you.
• Don’t beat yourself up with the refrain “I should’ve known better!” People think intellectually knowing or understanding is enough- it’s not. Truly knowing something means you are able to live it. It’s not until you do better that you actually know better. Knowing something in your brain doesn’t translate to believing it’s true. Whatever we are doing is what we actually believe is true.
• Do ONLY one thing at a time with your hands and thoughts. One-pointed attention brings you into flow and settles your being.

Focused Attention: Some Ideas

Ask Jes in session if you would like a more detailed explanation and guided practice.

Mediations

• Basic: Focus on deep breathing without engaging your thoughts. When your thoughts arise (and they will), simply label it  “thinking” and go back to your breath. Over and over again. You are training your internal muscles for attention/focus. 
• “Breathing in, I smell the flowers. Breathing out, I blow out the candles”
• Quick breaths: Rapid belly-button inhales for 30 seconds & then a long exhale.
• Alternating nostrils: Inhale Left nostril 4 seconds (hold Right), hold both 7 seconds, exhale Right nostril 8 seconds (hold Left), inhale Right 4 seconds (hold Left), hold both 7 seconds, repeat
• Candle flame: Use a candle to gaze at/focus your attention without engaging your thoughts
• Tonglen: Breathing in other’s pain/negative energy & breathing out compassion/light
• Rocking: Notice as you meditate, a slight internal rocking sensation (like candle flame bending) and let your body follow this internal sensation as it rocks you
• Walking: Slowly walk and focus on the heel, ball, toes, weight shifting without engaging your thoughts
• Hugging: Slowly embrace your loved one and remember that this moment is precious & not guaranteed to come again. Pause and hold for several seconds as you hug. 
• Engaged: Pick any activity and do it with one-pointed attention (i.e. washing dishes)
• Mindful attention: Resting your attention on whatever arises, without getting hooked. Spacious vs object focused
• Sitting in nature: Without electronics & without engaging your thoughts
• Guided: Look up online or apps (Head Space, Insight Timer, Calm) or go to class; use smart watch app that vibrates on your wrist for each inhale/exhale
• Wim Hof breathing technique: Look online for instructions
• SKY breathing technique: Look online for instructions

Visualizations

• Healing light: Imagine light entering your body from head to toe and healing.
• Warmth: Imagine gentle warmth of the sun or a blanket comforting your body.
• Tucked in & Held: Imagine a weighted blanket grounding you or letting the floor hold you up as you sink in and let your body be held.
• Happy place: Imaginary place, favorite memory, comforting spot, etc
• Circle of compassion: Imagine the kindest and wisest people you know (loved ones, mentors, best friends, deceased) or don’t know but aspire to or share the same values with (spiritual figures, leaders, authors, role models, etc) circling around you offering their deep love and empathy. // Start by imagining a comfortable spot that is just for you. Imagine sitting upright, just as you are right now- happy or sad or scared or calm. Now imagine a circle of dearhearts. Now imagine one person who deeply cares about you and/or that you admire drawing near. One by one, picture someone you cherish or look up to or who taught you a lesson-of-the-heart coming towards you, pausing and bowing, honoring you and all that you are and stand for and represent. // Imagine their utmost sincerity in their eyes, their tenderness and compassion for you, their pure love- imagine them witnessing you. Imagine them knowing all of your heart and imagine you knowing theirs in this moment. Feel the connection and the gentle mirror they hold for you inside themselves. Feel how they see you and find you to be magnificent, how they cheer for you, and validate every hunch and intuition and reason and intention. Imagine them understanding all of your mistakes and knowing they hold their own as well. Imagine them smiling into you, a CareBear stare of sorts. Imagine them nodding yes to you. // Imagine them blessing you as they take their seat in the circle each begins to create for you, one witness at a time. Now imagine the next, and the next, and the next- as you are held with unconditional tenderness and respect. 
• Panicky child: Imagine yourself holding a panicky child (i.e. your vulnerable self, your inner child, your anger, fear, etc) and every so kindly, gently soothing this being/feeling.
• Body scan: Imagine slowly scanning & “feeling” your body from your toes to head.
• Neutralizing two opposing outcomes: Imagine two different choices & each corresponding outcome of circumstance and feeling, like a fork in the road. Now, slowly walk back from both choices, both outcomes, from the fork to the center of your mind. Slowly feel yourself detach from needing it to be either way, how you are still whole and maintain your own inner peace regardless of what happens. Keep walking backwards so that the fork is in the background of your mind and your center is in the foreground. 
• Feeling one’s heart: Close your eyes and lay your hand on your heart, attuning to the rhythmic beating and noticing how you feel coming back to the simplicity of your pulse. Notice how your heart beats for you- from a wisdom all of its own, without any effort on your part. How it wants you to be okay. Consider the extremely wild and extraordinary probability that you are alive. 
• Inviting path: Visualize yourself walking along an inviting path. Once you have that image, move your focus to inside your body and as you walk further along the path, towards the sights and sounds that you are attracted to. Describe the experience of what is happening inside you (thoughts, feelings, and sensations that arise) and what happens next. 
• Progressive Muscle Relax: Slowly contract, hold, and release your muscles from your toes to your head, one by one. 
• From Pema Chodron/Softening Practice (what is rigid in your heart): Notice what is making you feel tense, then relax and soften your heart to create emotional space around your judgments/preferences/control/expectations of how it should be right now.
• From D. Krausche/Breathing in the Universe: Breathe and bring in the spirits for healing /And give of yourself (arms extended) /To the world and life on Earth /To the sun and the moon /To the planets, like Venus and Mars and Jupiter and Saturn /To all the stars of the Milky Way /To the trillions of galaxies far far away /To the universe and beyond /To beyond the beyond

Grounding

• 5 Senses: Use your senses (hearing, seeing, touching, tasting, smelling) to ground yourself to the present moment through your entire body and out of your head (thoughts of past or future). Go through each sense and identify 5 things grounding you right now through your body. 
• Counting forward/Counting backward/Counting backward by 7
• Emotional Freedom Technique: Tapping pressure points. Look online for instructions.
• Intentional Postures: Put your body into powerful positions: such as with your shoulders back, chin raised, spine upright/chest out, legs spread out, arm up, etc. Or, put your body in calm positions: such as stepping away, dropping your shoulders, unclenching your teeth, lying down and not “doing” anything, smiling/laughing at oneself, palms up and open, etc. 
• Prayer (prayer rope/beads)/Mantras-Chanting-Kirtan
• Drumming/Sound healing
• From TherapistAid.com/Grounding worksheet

Soothing restlessness

• Fidget spinner/Silly putty
• Noise cancelling headphones
• Mini-treadmill under desk
• Online task simulators
• Adult coloring books
• Sorting activities (e.g. organizing kitchen or art supplies or closet, etc)
• Super easy or difficult puzzle

Order: Some Ideas

Organizational Tools

• Cleaning (e.g. How to Keep House While Drowning: A Gentle Approach to Cleaning and Organizing by KC Davis)
• Shared documents (e.g. Google docs/Microsoft OneNote/DropBox)
• Financial app (e.g. Mint)
• Link Calendars (e.g. Apple & Android)/Use reminder notifications
• Task sharing app
• Habit tracker app (e.g. Tangerine)

Scheduling a Routine: Grounding + Intentional

• Weekly Chores (e.g. groceries, meal prep, laundry/iron, cleaning, lawn, garbage, etc)
• Monthly Tasks (e.g. car wash, gutters, A/C, filters, etc)
• Yearly Tasks (e.g. taxes, auto-home-health insurance, etc)
• Yearly events (e.g. birthdays, holidays, anniversaries etc)
• Time for work/school (start & end times)
• Time alone
• Time to socialize
• Time for sleep
• Time for exercise
• Time for core connections & important people
• Medical check-ups: PCP-bloodwork, Dentist-Xrays, Dermatologist, OBGYN-papsmear/mammogram, STD testing, Vision-updated glasses
• Automobile repairs
• Financial/Estate questions
• Start a simple task you’ve put off

Budget Wisely

• Make a plan to pay off debt
• Planned bills: Yearly Budget/Monthly budget
• Emergency Savings: Repairs/Crisis/Medical
• Buffer Savings: For down payments/Added protection
• Retirement: Roth + 401K
• Investments
• Flex money: Fun/Gifts/Vacation/Holidays

Sort + Label

• Bills/Emails
• Files-Important papers/Electronic Files
• Photos/Online albums
• Closets/Supplies/Donate

Technology Mindfulness

• Leave in a different room
• Phone basket during meals/quality time
• Turn off push notifications
• Delete apps that waste your time
• Log screen time/Set healthy limits
• Change an often-used passcode to a positive word/phrase

Work Hygeine

• Set work-life boundaries (e.g. work auto-away message for mornings/evenings)
• Enact changes: Voice your request, make practical adjustments, start a small steps on a project you’ve avoided, research/learn a skill that would lower your anxiety
• Use your planned vacation/sick days to get ahead of tasks & tidy your life

Natural Care: Some Ideas

Calm

• Protect you introvert needs
• Music/Nature Sounds/Chants
• Low-soft-yellow-green lights/Sleep mask/Blackout curtains
• Noise diffuser
• Lotion
• Candles/Incense/Essential Oils/Smudging
• Weighted blanket
• Heating pad-blanket
• Rocking chair/Hammock
• Hot Shower/Suana/Steam room
• Cold Shower/Springs
• Bath: head pillow, bubbles/bath bomb, music, bath table
• Scalp Massager-Whisk/Brush your hair/Blow dry
• Mud mask/Skin care routine/Dry brushing skin
• Foot-calf massage/Soak
• Hand massage/Kinetic sand
• Dancing/Singing
• Cry it out
• Intermittent fasting (if you have disordered eating, this might not be appropriate)
• Masturbation/Wearing sexy clothes/Erotica/Sex
• Dressing in clothes/accesories that delight you
• Emotional Freedom Technique (Tapping)

Rest

• Plan a day with nothing to do. Say “no” to things you really don’t want to do.
• Noise cancellation headphones
• Routine sleep/Naps
• Sleep study/Sleep specialist
• Natural sleep supplements

Monitor + Track

• Pulse Oximeter (e.g. emWave by Heart Math; Goal 80-100):
• Menstrual cycle (e.g. Ovia/Life app)
• Blood Pressure
• Steps/Amount of exercise (e.g. smart-fitness watch; careful for those w. eating disorders)
• Blood sugar

Nature

• Open windows
• Fill a bowl with water & flowers-stones-shells
• Grow potted plants/veggies
• Pet (brush, bath, take on drive, cuddling)
• Garden/Weeding/Pruning house plants
• Laying in the sunshine/Picnic/Earthing-Grounding (e.g. walking barefooted on the grass/dirt)
• Ocean (canoeing, kayaking, paddle boarding, walk the beach)
• Parks/Camping/Treehouses (Georgia’s Hostel in the Woods)
• Gathering: rocks, shells, driftwood, trash
• Visit flower/botanical gardens (e.g. Bok Tower)
• Visit animal sanctuaries, petting farms, etc. 
• Feed the birds (e.g. bird food, not people food)
• Vitamins & Supplements

Professional Care

• Physical Therapy
• Chiropractor
• Massage/Rolfing
• Acupuncture-Dry Needling/Cupping
• Flotation Therapy/Cryotherapy/Sensory deprivation tank
• Reiki/Cranial Sacral
• Energy/Sound Healing
• Hypnosis
• Integrative/Functional/Holistic doctors

Mental Health: Some Ideas

Basic Self-Care

Next Session Worksheet/Starting therapy:

• Behaviors that directly impact your chemical nature
• Behaviors aligned with your Meaning-Intention

Specialized Therapies

• Individual AND Couples/Family 
• Group Therapy
  • Public support groups/Online forums
  • Professional Group Therapy
  • Retreats
• Trauma
  • EMDR-Eye Movement Desensitization & Reprocessing
  • DBT- Dialectical Behavioral Therapy
  • TIR- Trauma Incident Reduction 
  • ART- Accelerated Resolution Therapy 
  • Rapid Resolution Therapy (cousin of ART)
  • CID- Critical Incident Debriefing 
  • MBT- Mentalization Based Therapy (for BPD)
  • IFS- Internal Family Systems Therapy
  • Trauma Informed Yoga
• Creative Therapies
  • Art Therapy
  • Sandtray Therapy
  • Drama Therapy
  • Animal Assisted & Equestrian Therapy
• Exposure Therapy (anxieties)
• Medical Therapy
  • Neurofeedback/EEG Biofeedback/Quantitative electroencephalograph (qEEG)
  • TMS- Transcranial Magnetic Stimulation
  • ECT- Electroconvulsive Therapy
  • Ketamine infusions
  • Evaluation for medication
    • PCP, ARNP, Psychiatrist
    • Genetic Metabolism Testing (for medications)
• Inpatient/Partial Hospitalization/Intensive Outpatient
• Addiction Therapy
  • AA(Alcoholics) / NA(Narcotics) /Ala-Non (for loved ones of addicts) / ACOA (Adult Children of Alcoholics)
  • CODA (Codependents Anonymous) / Sex + Love Addicts
  • Overeaters Anonymous + Eating disorder groups
  • Gambling 
• Low cost: Interns & Charities

Virtual Therapies + Apps

• crisistextline.org
• talkspace.com
• betterhelp.com
• 7cups.com
• Facebook “Mental Health Movement” Online Support Group
• App: How We Feel
• App: Positive Focus
• App: Sanvello
• App: Finch (young adults)
• Cope Notes (text messages, not an app, $13/month, inspirational messages & digital journal- they don’t respond back)

Community: Some Ideas

Community Spaces

• Think about your favorite spaces & go there more often
• Become a “Regular”: Go at the same time each week to meet other Regulars
• Parks/Beach
• Book Club/Bookstore/Library
• Sporting Club
• Farmers Markets
• Coffee Shop
• Dog Park
• Gym
• Trivia Night/Mahjong
• Billiards/Shuffleboard/Ping pong
• HOA Board/Neighborhood-Community group
• Political group/Attend local government meetings
• Place of Worship
• Join a group: acting, choir, improv, photography, dance, etc
• Chat rooms: Reddit/Quora/Discord/Instagram/Facebook/Tumblr
• Support Groups

Special Events

• MeetUp.com
• AirBnB classes
• Fetstivals/Art Fairs/Farmer’s Markets
• Concerts/Plays/Dance/Speakers
• Retreats/Seminars/Speakers
• Creative Loafing/Tampa
• Curtis Hixon Park/Tampa
• Tampa Theater
• Straz Center/Tampa
• Ruth Eckerd Hall/Clearwater
• Palladium/St. Petersburg
• Mahaffey Theater/St. Petersburg

New Friends + Dating

• Online Female Friend site (Hey Vina, Bumble BFF)
• Events & Adventures
• MeetUp.com
• GetThursday.com
• Match.com
• OK Cupid
• Bumble
• Hinge
• GRNDR (for LGBTQ+)
• Her (for lesbians)
• Stir (for single parents)
• Christian Mingle
• J-Date
• BLK
• Positive Singles (for those with STDs)
• Meet Mindful
• Coffee Meets Bagels
• Zoosk
• Facebook Singles
• Plenty of Fish
• Tinder
• E-Harmony
• Our Time
• Widows Or Widowers

Support: Some Ideas

Support System

• Make a list of everyone whose been there for you (in kind and consistent ways). 
• Reconnect with those you’ve lost touch with, including those who live far away- tell them why they are important to you.
• Believe you can still find your tribe. They may also be online, authors, mentors, etc.
• Eliminate toxic people
• Reconsider those who are inconsistent or you’ve grown apart from. Consider having the hard conversation that gives you both a chance to reconnect.
• Ask someone to be “sponsor” for situations where you are trying to use mindfulness instead of reacting in habitual ways

Ways to Connect

• Be a good friend first before expecting others to be. 
• Initiate: Plan, coordinate, invite, remind, host an event/holiday
• Set the date for next time at the end of each get together so it’s already planned
• Online: Cheer-Support-Affirm on someone’s social media page
• Check-in: Text/Email
• Call: Skype/Zoom/FaceTime
• Snail Mail: Write letter/Postcard/Send care package
• Home: Potluck/Game Night
• Garage Sale/Neighborhood Picnic
• Help: a neighbor, a new parent, someone recovering from health issue/aging
• Date out: Meal/Comedy club/Festival/Movie/Theme park/Beach
• Work: Sit in communal spaces; Invite others out to eat; Bring bagels-donuts-fruit to work
• Attend: a loved ones event, sport, chemo/dialysis, important appointment 

Ask for Help

• Be vulnerable and risk being a burden and ask for help anyway. Also, ask your loved one how full their tank currently is and let them know you’ll understand (and do the same for them) if they need to tell you they can’t this time.
• Ask trusted friends for referrals 
• Kid Caregiving: Care.com/Doublemintistting.com
• Elderly Caregiving: Care.com/Visiting Angels
• Petsitting: Rover
• Hired help: Thumbtack, Angie